Get Your Six Pack On!

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The reasons why the majority of people do not have abs are huge and the major stumbling block is that plenty of so called “experts” are still teaching old fashioned advice for building abs that just doesn’t work.

The number one mistake we make is that even though we are overweight, the thing we always start doing is crunches and leg raises. This means that if you have excess fat covering your abs, you will only manage to add muscles underneath, but not lose the fat. So basically, instead of having a slimmer waistline to show off your abs, it will get bigger and your love handles will also get thicker.

Now let’s get one thing straight: Even if you heard about spot reduction, there’s no such thing. Only when you manage to shed that extra weight off, will you be able to reveal your abs.
Another mistake concerning abs is believing what you see on the commercials late in the evening when you’re watching TV, promising that you’re going to have great looking abs by using a certain kind of gizmo or gadget.

The thing is that if everything were that simple, everyone would look great by now and not complain about having no abs at all. The reasons they cannot have those great looking abs is because those gadgets are good but only half the battle, nutrition along with exercise are the other key components.

If you want to show off your abs, the first thing you’ve got to realize is that the equation for abs is simple.

It’s simple…but damn hard work

 

Core Training for Golfers

Core Training for Golfers

What, working out for golf? Am I crazy? Not really. Think about it, your muscles will have to be tone, at least, to hit a straight and long ball. When you are using your short game you will need strong quadriceps and hamstrings to maintain the proper posture to follow through and end up in the same posture every time. You want to fire through that tee shot and hit that chip straight, every time.

It is true that you use dozens of muscles with every golf shot, but the core muscles are where you derive the power and stability to reach the green and be inline for the cup. When I mention the core muscles I am talking about the abdominals and, to a less extent, the quadriceps and hamstrings. An abdominal workout that includes transverse rotation will greatly improve your golf game.

What Are Your Core Muscles?

There are four core muscles that need to be worked out in order to improve your golf game and maybe even develop a six pack of abs. They are the rectus abdominis, inner and outer obliques, and the transverse abdominis. A lot of words to describe the muscles that hold in your gut, help you breath and twist your body around. Strengthening these muscles, along with the hamstrings and quadriceps, will add up to 50 yards to your drive.

How Can I Strengthen My Core Muscles?

There are dozens of exercises that you can do to strengthen your core muscles and improve your golf game. As a Golf Biomechanic, I often see people who wonder why they are losing distance of their game and not shooting as straight as they used to. My first question is “Do you work out at all?” The general answer is “No.”. You can not let your body go and expect it to continue to perform at the same level. Professional golfers know that they have to maintain a strong core to last on the tour.

A good place to start is with isometric exercises. You can do these in the office, car, or on the couch. Simply exhale and tighten your stomach and buttocks as much as possible without pain and hold that pose for 10 seconds. Relax and breathe. Repeat the exercise as long as you desire. Always keep your back straight. Do the same with your legs. While sitting, hold your knees at a 90 ° angle to the floor and tighten them as much as possible. Hold for 10-15 seconds, relax then repeat.

That is the easy stuff. Why don’t you work on those quads and hammies next? Stand up and breathe normally. Squat to an approximate sitting position. Hold for 10-15 seconds and stand back up, then repeat. It may help to rest your back against a wall so that you maintain the correct posture. You are going to feel that I guarantee it. A little time on the treadmill or outdoors jogging is great stuff for these muscles. Always make sure to stretch before your game. Take your driver out. One hand on the grip and the other just above the club head. Bend to the ground with your back and knees straight. For a little extra stretch, Touch the club head to one foot, return to the start position , then touch it to the other foot.

Now let’s look at those abdominal muscles. The will need to be tone and string. There is no way to avoid doing the good old sit-up. Crunches and reverse crunches are better tools, but you will need to start where you are most comfortable. You will always want to add transverse rotation to your ab workout so that you can gain the most for your exercises. It is easy enough to do. As you bring your upper body towards your knees rotate from knee to knee. Left elbow to right knee, down, up, right elbow to left knee. Keep alternating this sequence until your are tired and then to one more set.

Gain Stability and Strength

Toning and strengthening your core muscles will add stability and distance to your golf game. You may not think of muscle bound athletes on the links, but how many of the top golfers have a gut that hangs over their belt? None. You need strong quads and hamstrings so your knees can stay bent during your shots. You will need strong abdominals to put more snap into the club as you bring through the shot.

I only talked about a couple of exercises in this article. There are over 40 abdominal exercise in my eBook Firm and Flatten Your Abs at flattenyourabs.net. As a Golf Biomechanic I have tried to list a variety of workouts and exercises to help the amateur golfer as well as the pros out there.

David Grisaffi

Six Pack Secrets to Chiseled Abdominals

by David Grisaffi

There are six basic aspects of any abdominal workout routine you must master to obtain the six pack abs you have been chasing.  You can do crunches until you toss your dinner and not meet your goal of a beautiful set of six pack abs.  You have to use a comprehensive approach that addresses nutrition (diet), water intake, supplementation, exercises protocol, proper sleep rhythms, and the detoxification of your body.  If you do all of these things you will acquire a six pack of abs and a nice set of obliques to frame around them.

Nutrition

It does not mater what your workout goal is, you will never obtain a set of defined abs if you do not eat properly.  I am not talking about just skipping the fast food crap.  I mean carbs, protein, and the right time to load up on each.  If you have extra weight to lose, you should be careful not to restrict your calories to much when working out. 

Just restrict starchy carbs and useless calories like all sugars. If you restrict calories too much you will lose muscle and water, not the fat cells you want to shed.  Eating a meal that contains complex carbohydrates like rice, pasta, bagels, fresh fruit, or baked potatoes
about 30-60 minutes before your workout will provide a more sustained energy level and the carbohydrates that you need to keep your blood sugar level up. Also consume organic food whenever possible.

What you eat after your workout is just as important as what your have before.  You are going to need the same types of carbohydrates, but you will need to add some protein for muscle repair and growth. I would suggest a recovery meal. The recovery meal serves two purposes: 1) It replaces lost carbs and influences the amount of cortisol (a hormone which reacts to stress) your body will release. 2) It loads up amino acids into your muscle to begin the re-building of muscle tissue. If you miss this window of opportunity you will not gain muscle and lose body fat as fast. If you want more information about recovery meals e-mail me at david@flattenyourabs.net or see my blog post at http://www.flattenyourabs.net/blog

NOTE: Cortisol – Increases blood pressure, blood sugar and reduces immune responses.

All Mighty Water

Hydration is an often overlooked aspect of all workout routines.  If you
do not consume enough water while working out or for that matter during your entire day you have wasted your time and may have caused damage to yourself.  Not enough water equals dehydration.  Drinking sugary/sports drinks, caffeinated beverages only dehydrate your body quicker.  You should try to drink 7 to 10 ounces of room temperature water every 20 minutes while working out.  Water helps to regulate your body temperature; deliver oxygen to your muscle tissues by keeping blood volume elevated. It also assists the kidneys in removing biological wastes, and enhances with fat burning and muscle growth. A good rule to follow is to drink ½ of your body weight in ounces per day.

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