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We've all been there.. Wanting to put on MASS but struggling to make any noticeable gains.It is a totally different lifestyle that entails letting go of old habits and adopting new ones. You cannot go into bodybuilding and be half- hearted about it. It is a test of strength, self-discipline and willpower. Start only when you are sure you can commit time, effort and energy.
Tip 2. Your desire-
Your decision to start on muscle training must come from a sincere desire for a healthier and a more developed body. Do not go into it just because it’s your New Year’s resolution. People who decide to change something in them when the calendar flips on January 1st are most likely to stray from this discipline.
Tip 3. Make an assessment of your body-
Decide what kind of attention goes to which part of your body. Some people have flabbier arms while others have most of the fat collected in their midsection. This way, it is easy for you to create a program that addresses your problem areas and put more focus towards specific muscle groups.
Tip 4. Set goals and create a plan accordingly-
How much body fat do you want to lose? How much muscle weight do you intend to gain? Are you after gaining strength? Are you after developing speed and endurance? What about power? Give yourself a deadline of when these goals should be attained. Keep these goals and plans in front you as a constant reminder. Write it down on a paper or share it to your peers and hold yourself accountable for it.
Tip 5. Manage your expectations-
One month is a good start in losing weight but it isn’t enough to get you ripped. Make a realistic visualization of the progress you can achieve in a certain period. Do not set yourself for disappointment. Most beginners get discouraged because of the unrealistic goals they set for themselves. Patience is key.
Tip 6. Assess your lifestyle-
How many hours a week do you intend to devote to working out? How much energy do you still have after work/school? Is it best to go before your daily duties or after? What habits must you get rid of? Alcohol? The weekend buffet? Nightly parties? Prioritising is key.
Tip 7. Document your progress from day 1-
Write down your current weight. Measure your body fat using a fat caliper. Take photos of your body, especially the problem areas. Compare measurements as you go along your bodybuilding efforts. This shall serve as your motivation in reaching your goals.
Tip 8. Hormonal profile plays a significant role in muscle mass gain-
Testosterone is responsible for developing muscles while estrogen is responsible for the womanly curves. Hence, men grow muscle mass faster than women. This should not be a problem to women since they are more concerned with toning and shaping rather than gaining bulk.
Tip 9. Don’t compare-
The ability to gain differs from person to person so progress cannot be tracked by comparing it with your training buddy, even if both of you started at the same time. You can check your development only by taking note of your present measurement and comparing it with your previous measurement.
Tip 10. Do not be discouraged if you don’t see change-
While you lose weight by burning fats, you also keep or even increase poundage as you build muscle. Evaluate your progress by keeping track of your strength gains and measuring your body fat against muscle weight. Remember just because the scales says your putting on weight it doesn’t necessarily mean fat.
Tip 11. Home gym versus getting a gym membership-
Many people find it easier to stay faithful to their routine in a gym setting. An in-home setting is convenient but poses temptation to slack off. If you have to get yourself a gym partner and hold yourselves accountable.
Tip 12. Choose your gym partner wisely-
If you intend to get a bodybuilding partner, choose someone who has strict/stricter exercise habits and is most unlikely to flake on you. Working out is an activity that can be enjoyed with someone, especially because you have someone who can spot you and encourage you to push harder. If you notice your gym partner slacking off or sending off negative vibes which are affecting you and your training, than its best to go and train by yourself or find yourself a new partner.
Tip 13. Prepare yourself physically, mentally and psychologically for the task at hand-
Condition your mind that you are capable of achieving a better physique. Remind yourself your reasons for wanting a better body – strength, confidence or for physical attractiveness. A good warm-up routine lets your brain condition your body to the rigors of the training ahead.
Tip 14. Be creative in your strength-training program-
The more fun that you have in your workout, the bigger chance that you are going to stay in the program long-term. Aside from tips from your trainer, maximize the wealth of information available in the World Wide Web. Search for tips, watch videos and exchange ideas on online forums.
Tip 15. A Warm up is crucial-
Warm-up is not an option but a crucial part of every work out session. It allows your body to adjust from rest to exercise mode. It increases the body temperature, which regulates the flow of blood to the muscles to be worked out. It lessens the occurrence of injury when performed properly.
Tip 16. Warm-up has three levels-
1. Always start your workout session with a five- to ten-minute general body warm-up. Light exercise such as the treadmill conditions your heart and body for what is ahead.
2. Body-specific warm-up conditions the flexibility of the muscles by getting exercised at light intensity before going on full blast.
3. Exercise-specific warm-up introduces the exact exercise technique to your muscle and lowers resistance.
Tip 17. Stretch after warming up-
The benefits of stretching must not be taken for granted. It increases flexibility and enhances agility. This enables ease of transition from one position to another. Stretching encourages muscle growth by extending the body’s capacity to hold one exercise position after another.
Tip 18. Turning fat into muscle-
You cannot work out fat. It is not flexible nor does it control any movement. All it does is cushion your muscle and hinder it from developing. You have to lose the fat first to give way to muscle building.
Tip 19. How to burn fat-
Burn fat through cardio exercises. Fat burning takes place once you get your heart rate to the correct level. Target heart rate can be calculated using the Karvonen Formula. Target heart rate depends on one’s age, resting heart rate and low end of heart rate. Most gyms use target heart calculator for this purpose.
Tip 20. Determine which cardio workout approach suits you well-
Low intensity cardio workout, also known as slow and steady, requires 45 minutes to 1 hour of low intensity workout. This burns fats but not carbohydrates. High intensity cardio requires 20 to 30 minutes of high intensity workout. This fires up metabolism and burns fats and carbohydrates.
Tip 21. Choose from a variety of cardio exercises-
Better yet, combine one form with another so you do not get bored with your routine. Low intensity cardio workout includes aerobics, walking, biking, swimming and rock climbing. Calorie burn ranges from 180 to 400 in 30 minutes. These activities also exercise different parts of the body.
Tip 22. Benefits of HIT-
High intensity interval training (HIT) burns serious calories in a short period of time. It also improves the body’s overall endurance. Among the favourite HIIT routines are the jump rope, spinning and sprinting. Pay attention to how your body adapts to the change in pace for you to know the highest intensity it can go.
Tip 23. Total body workout is a combination of cardio exercises and strength training-
Cardio exercises burn fat while strength training develops muscle. The mistake of some people is focusing on only one form of training. Pure cardio leads to muscle loss while pure strength training builds bulk without whittling away fat.
Tip 24. Resistance training-
Strength training, more commonly known as weightlifting, improves muscle tone by conditioning the musculoskeletal system through resistance to weights. Beginners should start with least resistance, working their way up to heavier weights in time. Muscle pain is a normal result of weightlifting; the absence of contraction signifies no resistance, which necessitates heavier weights.
Tip 25. Women and bulking up-
Women are scared to dabble in strength training, thinking that doing so will cause them to bulk up and lose their femininity. Experts advise that there is no need to worry since a woman’s body is not biologically designed for bulking up. It takes more than just weightlifting to get a body like Lisa Bavington.
Tip 26. Do not work out your body in 1 day-
This is okay on your first day ever as an introduction but as you progress, you should divide your muscles into three or four groups. Whole body workout is effective only on the first few days but as you go along, effects will dwindle as the body gets used to the exercises it is subjected.
Tip 27. Muscle growth-
Take this schedule for example:
Day 1 – chest, shoulders and triceps;
Day 2 – quads, calves and abs;
Day 3 – back, biceps and forearms. This enables you to give enough attention to each body part for maximum stimulation.
Tip 28. Do not abuse your body by subjecting it to more weights than it can handle-
You should feel your muscle resist the weight but not too much that you couldn’t perform your routine properly. You should be able to lift the weights in the right manner from start to finish. If you notice that your form or technique is off, you should drop the weight and focus on technique and high reps first. Let your body adapt than slowly increase the weights again.
Tip 29. Overtraining-
As a beginner, it is easy to overlook signs of overtraining due to eagerness. Overtraining must be avoided at all costs since it negatively affects testosterone levels and leads to lower immunity to sickness. Signs to watch out for: weak appetite, heightened blood pressure, drastic weight loss, irritability and higher heart rate even at rest. Rest days, nutrition and sleep is vital.
Tip 30. Onset of strength training-
At the onset of your strength-training program, allow only 2-4 days a week for muscle training. Limit your session to one hour to 1 ½ hours, just enough to introduce the weight lifting to your system. Anything in excess doesn’t result in significant muscle gain, but in muscle fatigue.
Tip 31. You know what is best-
Your trainer may know the best in muscle building but when it comes to your body, only you should decide. People sometimes get embarrassed to inform their trainer that they can lift only lighter than what their trainer suggests. Following your limits doesn’t make you a wimp; it means you’re wise enough to listen to your body’s capacity.
Tip 32. Respect your body’s ability to recuperate-
Do not force yourself to work out while your muscles are still sore. Doing so doesn’t result in a better physique, only injuries. As much as you’d wish to stick to your Day 1, 2 and 3 routines, schedule is only secondary to recovery.
Tip 33. Rest days-
Rest your muscles and let them recuperate. Optimal muscle growth happens when it is given enough time to rebuild the fibres that were torn during the exercise. If you do not let your body heal, you’d just keep tearing down your tissues, which is the opposite of your objective - muscle gain.
Tip 34. Proper posture-
In every exercise you perform, make sure that your observe proper posture. This lessens the possibility of an injury while amplifying the results. There is a tendency to cheat when the training gets difficult by slouching or shifting a leg’s position for assistance. This should be avoided as improper posture leads to serious damage such as breaking the spine.
Tip 35. Bench press-
Bench press works out most of the upper body – chest, anterior deltoids and triceps. How to perform the bench press: lie on the bench with both feet on the ground and your back firmly placed on the bench. Un-rack the barbell, lift it across your chest until your elbows lock then bring it close to your chest. Your hands should be two to three feet away from each other. Squeeze your chest and breath in, breath out slowly and push up using your chest until arms are fully extended.
Tip 36. Eccentric portion off the bench press-
Do not let the barbell bounce off your chest when you do the bench press. This lowers the resistance and bruises your chest muscles. Use your strength to control the downward motion. Put rhythm into your exercise. Count to two as you lower the barbell and count to one as you lift.
Tip 37. Incline bench press-
Incline bench press isolates the upper chest muscles while also working out the anterior deltoids and triceps. The angle of incline should be within the range of 15 and 30 degrees. Higher incline lessens resistance while lower inclination removes the focus from the upper chest muscles. As you start, try varying your angle to determine your comfort level.
Tip 38. How to perform the incline bench press-
Lie on the bench with both feet on the ground, your lower back securely placed in the angled corner and your back comfortably resting on the bench. Lift the barbell 6 to 8 inches across your shoulders and slowly lower it to your chest. Keep it controled.
Tip 39. Decline bench press-
Decline bench press isolates the lower chest muscles while also working out the outer chest muscles. The angle of decline should be within the range of 20 and 25 degrees. Higher or lower angle removes the focus on your lower chest. Decline bench press may be alternated with bench press when you hit plateaus on your routine.
Tip 40. How to perform decline bench press-
Place your feet under the bench’s support for security and resistance. At arms length, lift the barbell across your shoulder blades. Count to two as you slowly bring the bar to your chest. Count to one as you lift it back to starting position.
Tip 41. Cable cross over-
If you are among the bodybuilders who wish to achieve that striated look on the chest, the cable crossover is a recommended workout. Cable crossover adds definition to the pectoral muscle, especially the outer areas. This exercise is recommended for muscle recovery while taking a break from heavy weight lifting.
Tip 42. How to perform the cable crossover-
With each hand, grasp the loop handle attached to the high pulleys and stand between the machine with feet shoulder-width apart from each other. Count to two as you slowly bring your hands downwards and towards each other and one as you go back to starting position. The proper posture requires that you lean a little forward from the waist. Keep that position throughout the set.
Tip 43. Dumbbell fly-
For improved flexibility and recovery, you should take on an exercise that stretches the chest muscles. The dumbbell fly is a recommended workout for shaping the pectoral muscles of the chest. This is not exactly a mass building routine but is instead a great supplement to muscle definition with the stress it places on body.
Tip 44. How to perform the dumbbell fly-
Hold a pair of equal weight dumbbells, lie flat on a bench, slightly bend your elbows and stretch your arms out to the side. Grasp the dumbbells with your palms facing upward. Inhale as you pull your arms together; exhale as you go back to starting position.
Tip 45. Your arms are worked out as you perform chest and back exercises-
Some people are already content with this kind of gain. However, if you want more developed arms, bear in mind that arm muscles are more than just biceps and triceps. You should aim to train the muscles from your wrist up to the tips of your arm. The farmers carrier is a great exercise for the forearms.
Tip 46. Arms and fat-
Arm exercise is not exactly popular for its fat burning benefits. However, it is a sought-after program because the arms are among the noticeable parts of a person’s body. Well-defined arms are attractive on any gender as it gives the impression of strength and confidence. For arms that are too flabby, it is best to lose the flab first through cardio exercises.
Tip 47. Toning up your arms-
If you intend to tone your arms, work out your arm muscles at different angles. By making full use of your arms’ strength, you maximize their mass gain potential. Remember to observe correct posture and breathing techniques. Anything less, especially attempts to assist the weight lifting efforts, decreases muscle resistance.
Tip 48. Barbell curl-
Barbell curl is a great bicep exercise as it works the whole biceps and also the forearm. Bodybuilders favour this exercise as it builds the overall size of the biceps. How to perform the barbell curl: with palms facing up and your hands shoulder width apart, grip the barbell and slowly bring it to your chest.
Tip 49. When doing the barbell curl-
When doing the barbell curl, inhale as you pull the bar up to your chest and exhale as you return to the starting position. Do not bend your back or you’ll damage your spine. Do not lean forward either as it cuts the range of motion. Do not rush the set, speed is useless and doesn’t translate to faster progress.
Tip 50. Seated supinating dumbbell curl-
Seated supinating dumbbell curl is a variation of the barbell curl, only that dumbbells are used in place of the barbell. This position allows more bicep contraction because of the absence of the momentum in the standing position. You have the option of doing both arms at the same time or alternating your left and right.
Tip 51. How to do the seated supinating dumbbell curl-
Sit firmly on the edge of a bench, with your palms facing up, hold the dumbbell at arm’s length and slowly bring it up to your shoulder. You must be able to feel your bicep contract, indicating resistance. Slowly lower the dumbbell to its starting position.
Tip 52. Preacher curl-
Preacher curl focuses on the lower bicep area, which contributes to the bicep peak. To perform the preacher curl: sit on the preacher bench, place your chest against the support and put your arms on the preacher rack in front of you. With your palms facing up, slowly bring the barbell to your shoulders and then slowly return to starting position.
Tip 53. Concentration curl-
Concentration curl is the most effective in building bicep peaks, giving arms a more attractive appearance. To perform the concentration curl: bend at your torso while standing up, hold a dumbbell with one hand while resting the free arm on your knee. Twist your wrist as you slowly bring the dumbbell to your arm and then slowly return to starting position.
Tip 54. Developing your triceps-
Your triceps are responsible for the pushing motion of your arms by extending your elbow. Developing your triceps adds to the handsome appearance of your arms and enhances your over-all arm strength. It is important to exercise both the biceps and the triceps to avoid injuries caused by muscular imbalance.
Tip 55. Triceps exercises-
Triceps exercises are generally pushing motions that involve extending the elbow. Triceps exercises must be limited to once or twice a week in order to completely rest the muscles. This does not mean a lag in the development since the triceps are used in most chest and back exercises.
Tip 56. Lying triceps extension-
The lying triceps extension is the most effective way to build up on triceps mass and strength. Also known as the skull crusher, it fully isolates the triceps and allows loading up of heavy weights. Heavy weights equate to muscle growth. Try not having your skull crushed by observing the proper technique in doing the lying triceps extension.
Tip 57. How to do the lying triceps extension-
Lie on the bench with your feet planted on the floor, grip the barbell closely with your palms facing down and move it back over the head a little. Slowly bring the weight close to your forehead while keeping your elbows tucked. Slowly raise the barbell back to its starting position.
Tip 58. Triceps dip-
The triceps dip enhances the mass and strength of your triceps while developing your chest at the same time. To perform the triceps dip: step on the triceps bar and grip the triceps bar handles. Slightly lean forward, place your weight on your arms and raise your legs from the step. Gradually lower your body until your lower chest levels with your hands. Push your body back up as you return to the starting position.
Tip 59. Why become symmetrical-
The rationale for developing a symmetrical body is simple: a body with evenly developed muscle groups. Most men tend to place the least priority on developing their lower body, as they are often clothed in pants. However, it is important to balance your lower body gains with your upper body gains. A well-proportioned body is the correct type of physique not only because of its attractiveness but because it balances the body’s overall strength. If you feel like you are struggling to develop your lower body gains, I would suggest train them more than once a week. Maybe break it up into quads than another day hamstrings and calves.
Tip 60. Calves-
I know majority of men struggle with developing there calf muscles, genetics plays a major role. I suggest working out your calves as much as possible involving allot of stretching. To perform calf exercises: High incline walk on the treadmill, Step up machine, calf raises (seated and standing). If you train your calves multiple times a week, don’t forget to stretch them. I believe for calves stretching in between sets are more effective than flexing them as they tend to become very sore. This helps the lactic acid build up escape therefore making your next set a little easier and also at the same time allows you to stretch out the calf so you have some hope in lengthening them also.
Tip 61. Benefits of working out the lower body-
Women draw attention to themselves when they have a shapely lower body. Secondary to a defined décolletage, toned buttocks and legs ante up the sexiness factor a great notch. Sexy legs look fabulous in pants, shorts and skirts. Developing the lower body also increases stability, strength and stamina required to perform daily activities.
Tip 62. Training Legs sculpts the muscle and reduces fat-
People, especially women, are hesitant to shape up their lower body, scared that it will make them fat. On the contrary, it is how much you eat and how much you work out that determines the fat that you gain. Exercising your lower body helps get rid of the fat and sculpts the muscle.
Tip 63. In building up your bottom half, it is important that you work out all parts of the muscle group-
The quadriceps, the hamstrings and gluteals. Overworking one muscle while putting little attention in the other can lead to injury. It also greatly contributes to difficulty in motion and stability. Some people find it very difficult to contract the glutes when performing certain exercises. Some people also find that there lower back, quads or your hamstrings become the dominate muscle and tend to take over. For example if you are performing the deadlift and know you have problems activating the glutes. Before performing the exercise, warm up with activating glute exercises such as donkey kicks, hip thrusts and/or squats using a resistance band. Keep in mind, really squeeze your glutes and put your focus on them. This will enable you to use all the necessary muscles involved in performing the exercise which will enable you to lift heavier and lower the risk of injury.
Tip 64. Dumbbell Lunge-
The dumbbell lunge tones the quadriceps, or the front of thighs. With a dumbbell in each hand, stand, feet shoulder width apart and bending slightly at the knees. This will be your starting position. Step one foot forward, slowly lower your whole body for 4 counts while keeping the torso upright and maintaining balance. Observe that both knees are bent as the body is lowered. The front thigh is parallel to the ground but doesn’t extend to the toes. Carefully return to standing position. Finish 12 repetitions before alternating legs.
Tip 65. Dumbbell Squat-
The dumbbell squat works up the entire lower body: glutes (buttocks), hamstrings (back of thighs) and quadriceps (front of thighs). Grasp a dumbbell in each hand, stand, feet shoulder width apart and knees slightly bent. Count to four as you slowly lower your body. Keep your head upright and look forward. Do not let your knees extend past your toes, as this makes you prone to injury. Press your heels as you slowly return to starting pose.
Tip 66. The Bridge / hip thrusts develops the glutes, hamstrings and quadriceps-
Lie on your back, feet firm on the floor, hip-width apart and slightly bending at the knees. Press your palms onto the floor as you slowly raise your buttocks off the floor. Your knees should push outwards not inwards. Hold this position for 4 counts and really squeeze your glutes then slowly return to starting position.
Tip 67. Lying abduction-
The lying abduction shapes up your inner thigh this is responsible in removing that dreaded squishing of legs while walking. Lie on your side, with your head propped on your arms for support. Slowly raise your top leg to a 45-degree angle, flexing your foot. Do 12 repetitions before alternating legs. A more challenging version is to use ankle weights.
Tip 68. Spotters-
When lifting weights, make sure that you have a spotter to assist you at all times. Even with developed strength, you’d still need assistance in lifting heavy barbell, both in raising it from the rack and putting it back so you do not strain your muscles. Your spotter should also call on your posture. They are also a good idea to record your form. This will enable you to check for any problems and for you to fix them up.
Tip 69. There are times when it is physically not possible for you to do weight training-
You may take a vacation, have not enough time to go to the gym or be physically inhibited from lifting weights. Make an effort to squeeze in some exercises to avoid your muscles from shrinking. Some exercises you can do without weights, squats, lunges, push ups, sit ups, crunches, walking, step ups and many more.
Tip 70. Body-weight exercises can take the place of weight lifting-
Progress is not as fast but results are guaranteed. Push-ups shape the arms, shoulders and chest. Lock your arms as you slowly raise your body off the floor. Let your nose almost touch the floor when you push your body down. There are many variations of push ups such as, close grip, wide grip, off a box and etc.
Tip 71. Squats-
Squats give definition to your leg muscles. Squats should be performed on minimum 1 a week. With your feet firmly planted on the floor, stand with your knees slightly bent. Place your hands on the back of your head, keep a straight look and squeeze your buttocks as you slowly push your knees out. Don’t let your heels get off the floor as this lowers resistance.
Tip 72. Dips-
Dips exercise your chest, arms, shoulders and back. Place a chair firmly against the wall. Grasp your hands one on either edge of the furniture, put your legs forward, bending them a little. Slowly lower your body without touching the floor, using your hands for support. Make sure that your chair is sturdy enough to avoid injury.
Tip 73. Dancing-
Dancing provides total body workout. It burns hefty amounts of fat and shapes up the muscles as well. The incorporation of music and movement variations makes it a fun exercise. Aside from the benefits of exercise, it enhances the body’s rhythm and balance. Not to mention the camaraderie that you forge among the other participants.
Tip 74. Boxing-
Boxing is a highly recommended workout if you’re not into weight lifting. It burns massive calories, builds up strength, power and resistance and works out the whole body, thus creating muscles. Aside from the physical benefits, you gain self-confidence and acquire skills in self-defense. Boxing also serves well as a therapy for stress.
Tip 75. Body weight training-
The thing with exercising without weights is that you need to subject your body to more resistance. To maximize the benefits, you have to ante up the intensity, sets and repetitions as compensation for the absence of weights. You are also to rest in between sets of exercises.
Tip 76. The importance of a warm up-
Even in the absence of weights, always make it a point to amply warm up and stretch before your exercise routines. Warming up and stretching are not solely for preparing your body for the weight lifting. These are required to condition your muscles for the resistance they will undertake.
Tip 77. Abdominals-
If you intend to build muscle, for sure you are also looking on sculpting your abdominal section. Flat abs is among the most sought after physical traits in both men and women. You should work out your midsection because more than giving your body a lean look, it also strengthens your core. Another point, when performing weight training, your core plays a very important role, it will support and create efficient movement. If your core muscles are not strong enough it will prohibit you from going heavy.
Tip 78. Posture-
What many people do not know is that as simple as observing proper posture gives definition to the abs. When you slouch, you collect your tummy together into one whole pooch. It gets used to that position that it adopts that state. Fix your posture by straightening up your back, drawing your navel to the spine and putting your weight on your heels.
Tip 79. Pedometer-
To achieve and maintain flat abs, invest in a pedometer. Health studies reveal that 10,000 steps a day is beneficial to weight loss efforts and overall fitness. Over time, it burns the fat seated deeply in the belly and sculpts the abdominal muscles. A normal person walks an average of 40,000 steps a day.
Tip 80. Flat abs-
If you wish to have flat abs the quickest way possible, strive to perform your cardio exercises first thing in the morning before you take your breakfast. You will not necessarily go hungry since the body has just risen from its rest. Doing cardio on an empty stomach, without ingest of carbs, forces your body to burn up stored fats.
Tip 81. Crunches-
People are misguided into believing that they can sculpt their tummy by doing a thousand crunches a day. Crunches help a lot but it isn’t the only workout you need, especially if you have thick belly fat. For the abdominal muscles to develop, they have to weave their way out of those layers of fat. Fat is best burned through cardio exercises.
Tip 82. How to do crunches-
For maximum benefit, crunches must be executed in a slow and steady manner. You should be able to feel the contraction of your abdominal muscles. Do not think that the faster you go, the more immediate your results will be. Rushing through your sets will only leave you exhausted, with no gain to speak of. Slow contraction and squeezing is optimal.
Tip 83. To achieve flat abs-
If you want to achieve flat abs, you have to burn more fats than you put in your body. This way, your body is forced to burn fat deeply stored in those hideous places such as the stomach, hips and buttocks. Create a calorie deficit by working out double time than you eat for a better-looking belly.
Tip 84. Working out your midsection at all angles-
Total abdominal sculpture can be achieved only through working out your midsection at all angles. Few sets and repetitions of varying angle exercises have more benefit over a hundred crunches that allow for only a limited number of positions. Stick to a frequency that you’re comfortable in as comfort is a factor in people’s ability to stay loyal to their routine.
Tip 85. Where to do ab exercises-
You may do abs exercises without getting out of your bed but it is best that you get an exercise mat for mental conditioning. Abs exercises do not require any sophisticated equipment so you may do them at the comforts of your home. However, make sure that you have enough motivation to sustain your efforts throughout the session.
Tip 86. The Footwork tones your abs and inner thighs-
Lie on your back, bend your knees shoulder-width apart and pull them to your chest. Your heels must be pressed together, your toes pointed and slightly apart. With your hands behind you head, bring your belly button toward your spine. Lift your head and press your legs away from your body, keeping a 45-degree angle. Inhale as you do the motion and exhale as you go back to the starting position.
Tip 87. Correct breathing technique-
Correct breathing techniques when you’re doing stomach exercises or being physically active in general can make a huge difference in the outcome of your workout. Breathing correctly means your workout can leave you feeling energized, while improper breathing can leave you feeling fatigued. It might even result in injury or other health problems, such as headaches, dizziness and pain in the neck and shoulders. Therefore, it’s important to bring mindfulness into your breathing when you’re doing stomach exercises.
Tip 88. The Single Straight-leg Stretch tones your abs, thighs, hips and butt-
Lie on your back, draw your knees into your chest and lift your head off the floor. Inhale as you extend your left leg up and grab the calf with two hands. At the same time, straighten and lower your right leg as far as you can without touching the floor. Hold the position for two counts, exhale and quickly switch legs.
Tip 89. The Roll directly works out your abs-
Sit on the floor, bend you knees and pull them close to your chest. Grab your shins and lift your feet off the ground a few inches. Balance on your lower back with you chin tucked to your chest. Inhale as you lean backward and roll back to your shoulder blades. Exhale as you quickly return to starting position.
Tip 90. The Long Stretch tones your lower abs, inner thighs, hamstrings, calves, shoulders and arms-
Get on all fours, mimicking the push-up position. Inhale as you rock forward onto your tiptoes and exhale as you push the weight back while pressing your heels toward the floor. Contract your buttocks, abs and thinner thighs throughout the set.
Tip 91. The saw tones your abs, arms and shoulders-
Sit up straight with your legs extended more than hip-width apart and your feet flexed. Raise your arms sideways to shoulder level. Contract your abs, inhale and twist your waist as you reach the outside of your right foot with your left hand. Keep your right hand raised. Slowly return to starting position and repeat on opposite side.
Tip 92. The Long lever crunch firms up abs and lower back-
Place a chair on the floor. Lie on your back and rest your heels on the edge of the chair. Bend your knees at a 90-degree angle and extend your arms over you head, clasp your hands and tuck your elbows in. Use your abs to slowly lift your torso off the floor. Hold the position for 2 counts as you before going back to starting position.
Tip 93. The lift and rotate firms up abs and lower back-
Lie back, bend your knees and keep both feet on the floor. Extend your arms and hold a 5-pound dumbbell with both hands. Use your abs to curl your upper torso off the floor and rotate your right shoulder toward left hip. Hold the position for 2 counts before returning to starting position. Alternate directions.
Tip 94. Popular ab exercise-
The most popular abs exercises are crunches. If you know how to do crunches correctly, you’ll reap flat abs in time. Basic: lie on your back, bend your knees and keep both feet flat on the floor. Put your hands behind your head. Pull your tummy into your spine, contract your abs and slowly lift your shoulders off the floor.
Tip 95. Reminders in doing crunches-
Never assist resistance by lifting your lower body off the floor. This takes away the focus from your abs, making your efforts futile. Put your neck in neutral position to avoid injuries. Do not tuck your chin into your chest nor hold it far back. It is best to look at the ceiling as you perform crunches. Exhale as you go back and inhale as you go down.
Tip 96. Want great-looking abs with nary any effort?-
Replace your TV or even office chair with an exercise ball. By sitting on the exercise ball, you are working your abs, back and truck without even realizing it. This tones and strengthens your abs and improves balance, posture and coordination at the same time.
Tip 97. Stay away from belly bloating junk food-
If you want to get flat abs, complement exercise with discipline to stay away from belly-bloating junk food such as potato chips. Potato chips are laden with sodium that causes water retention. The manufacturing process has zapped almost all nutrients from the potatoes that you do not benefit anymore.
Tip 98. Genetics-
Other people’s abs, especially those you constantly see on magazine spreads, serve as an inspiration to work out. However, realize that your abdominal muscles’ threshold is determined also by genetic factors. There are people who are predisposed to collect more fat in that area than the rest. Make your goals realistic so you don’t get caught up in disappointment.
Tip 99. Do not get disappointed if you don’t see results-
Do not get disappointed if you don’t see results as soon as you wish for them to happen. Rate of progress differs from person to person. Don’t attempt to trade slow and steady progressions to quick fad fixes. Well-sculpted abs is an outcome of time, hard work and consistency.
Tip 100. Metabolism-
Metabolism is a contributing factor in a person’s ability to lose or weight gain. Metabolism is made up of complex hormones and enzymes that change the food we take into fuel. It also has an effect in the efficiency of fuel burning. As you age, your metabolism slows down. You can bring up your metabolism through exercise.
