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Nutritionpark

3 Steps to Getting Washboard Abs.

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3 Steps to Getting Washboard Abs. Part 1 - Diet and Nutrition

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1. Diet and Nutrition.

Concentrate your 6 meals-per-day average to the following items, spreading meals out every 2-3 hours.

Proteins from Lean Meats. (e.g. Fish and Chicken.) These will help get your basic Protein nutrients without too much Fat. Avoid red meat and cuts which contain high Fats.

Omega Fats. (e.g. Avocadoes, Olives and Almonds.) The dietary Fats you want, they are Essential Fatty Acids (or EFA's), like Omega 3 and 6, and help you with your fitness and health goals while replacing the bad Fats you have eliminated. Other forms of Fats should be avoided.

Fibrous Green Vegetables. (e.g. Spinach and Broccoli.) Great in making you feel full and thus reducing the urge to want to consume more food. Rich in Vitamins and Minerals as well.

Limited Complex Carbohydrates. (e.g. Whole-Grain Pasta and Brown Rice.) Your starch compliment to your diet, needed for providing energy and increasing metabolism. Complex Carbohydrates take a longer time to digest, increasing metabolism levels which help support burning of fat. Consuming Complex Carbohydrates also makes you feel full for longer periods.

Limit Sugars. (e.g. Brown Sugar and Refined Sugar.) Increases the amount of Calories in your meal, so you don’t want to add too much sugars unless necessary. Protein, Complex Carbohydrates and Fats already contain Calories thus too much Calories would inhibit the process of Fat loss

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Parts 2 and 3 to follow..

cheers!=D

__________________

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2.Supplements.

Fat Burners are a common form of supplement used for the purpose of slimming and reduction of body fat. Together with a proper diet and exercise program, it can help achieve washboard abs through the removal of fat around the stomach area.

Fat Burners should contain ingredients that help diminish appetite, cut cravings, increase metabolism and energy levels, and increase the amount of calories burned. Ingredients to look out for when selecting a good Fat Burner include:

Glucomannan Sylvestre is a water-soluble dietary fibre comprising 40% by dry weight of the roots or corm of the konjac plant. Because Glucomannan Sylvestre can absorb many times its weight in water, it is very useful in promoting weight loss via increasing feelings of fullness and satiety. Glucomannan Sylvestre delays stomach emptying, leading to a more gradual absorption of dietary sugar. This effect can reduce the elevation of blood sugar levels that is typical after a meal.

Grape Seed Extract and Green Tea Extract are rich in Flavonoids, Phytochemicals that have antioxidant properties some consider even greater than Vitamin C and Vitamin E. Controlled experiments have previously shown that Polyphenols, the antioxidants present in high quantities in Grape Seed Extract, stimulate the breakdown of fat. Green Tea Extract helps boost metabolism, reduce appetite and lose weight. It also helps to reduce fatigue and increase energy.

Alpha Lipoic Acid (ALA) supports the body in two ways, it helps convert food into energy and promotes antioxidant protection. ALA supports the citric acid cycle, otherwise known as the Krebs cycle, the most fundamental energy producing action in the human body. ALA supports production of Adenosine-5'-Tri Phosphate (ATP), the body's cellular energy, by acting as a catalyst in producing Acetyl-Coenzyme A. More ATP bonds are produced, resulting in more energy being released through the breaking of such bonds.

ALA's role as an antioxidant is also important. It is known to help neutralize the effects of free radicals on the body by enhancing the antioxidant functions of glutathione. In addition to functioning as an antioxidant, this hard-working nutrient assists the B Vitamins in producing energy from the Proteins, Carbohydrates, and Fats consumed through foods.

Vitamin B6 plays a major role in the breakdown and utilization of Carbohydrates, Fats, and Proteins. In addition, Vitamin B6 facilitates the release of Glycogen from the liver and skeletal muscles so that it can be used for energy. Good sources of Vitamin B6 include meats, whole grain products, vegetables, and nuts. Cooking, storage and processing losses of vitamin B6 vary and in some foods may be more than 50%.

Fat Burners provide the required amounts of nutrients to aid in the process of slimming down, all in the convenience of a pill. All ingredients used are natural and safe; combining them together produces the optimal formula to help develop the perfect set of 6-packs. It’s hard to increase metabolism rates and combine thermogenics into the fat loss process just by taking everyday foods.

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pls note that the use of fat burners is mentioned due to the fact that to get visible defined abs..a slim waistline with minimal fat is required..i am not advocating eating fat burner supplements to get "skinny"..and weight can be lost without taking fat burners as well..these are SUPPLEMENTS to aid you in your goal..

final part 3 on exercises to come soon!

cheers!=D

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alright man! thanks so much for sharing.. hahahs a hell load of info xD

and once again have to spend money! HAISS.

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3 Steps to Getting Washboard Abs. Part 3 - Exercise

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To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

Truck Flexion (upper abs)

Exercise Ball Crunch - Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your buttocks off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

Hip Flexion (lower abs)

Decline Reverse Crunch - Lie on your back on a decline bench and hold on to the top of the bench with both hands. Extend your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together. Slowly contract your abs, focusing on bring your pelvis up and in towards your chest. Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs.

Rotation (obliques)

Russian Twist - Secure your feet either by placing them under something that won't move or by having a partner hold them. Lean slightly back and clasp your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty.

Lateral Flexion (obliques)

Decline Oblique Crunch - Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side.

Since we have now identified which exercises should be present in our specialized abdominal training routine, let's now figure out how much will we do of each and how often. For abs, let’s keep the repetitions from as low as 5 to a maximum of 25. As far as sets, if you perform days of lower repetitions, you can do as much as 5 sets per exercise, while on higher repetition days you can get away with 3 sets. You want to mainly concentrate on the intensity of the contraction and you really want to feel the movement. However, ensure that you choose a tempo that allows you to finish all of your repetitions within a time span of 1 minute.

Building razor sharp abs is neither the easiest task in the world nor is it the hardest. The above points mentioned serves as a guide to you development of you perfect washboard abs. Discipline and self-motivation is important, and it takes time for the packs to appear so be patient.

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hope this 3 parts help! cheers!

=D

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hi nutritionpark!

what brand of fat burners do you recommend?

where to get it?

and if we stop taking it, will our metabolism rate decrease and balloon back again? (exercise and proper nutrition still in progress)

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How bout CLA and L-Carnithine used in conjunction with exercise?

CLA is enough, L-Carnithine is never proven to be effective in fat burning. It is, however, good in minimizing DOMS.

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CLA (Conjugated Linoleic Acid) is scientifically proven to help enhance immunity, reduce bodyfat and increase lean muscle tissue, and enhance nutrient partitioning. CLA is a naturally occurring free fatty acid found mainly in meat and dairy products.

Its considered a stimulant free 'fat burner'.. u dun feel the 'energy perk' etc..

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Talking about this, Michael Phelps consumes over 10 000 calories each day but has nice washboard abs! Fit fit fit! But I guess I could not achieve that in my life!

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nutritionpark, i have some problems visualising the exercises that u mentioned. do u have any pictures somewhere for better references?

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