How often should you exercise?

The frequency of your workouts will depend on your fitness level and your schedule. Beginners should start with about 3 non-consecutive days of cardio and work their way up to more frequent sessions. The general guidelines are:

To maintain current fitness level: 2-4 days a week (at least 20 minutes) To lose weight: 4 or more days a week (at least 30 minutes) To train for a triathlon: You don't want to know.

But, what if you can't follow the guidelines? Then do it for however many days you DO have. If you only have two days to workout (and you'd have to work really really REALLY hard to convince me you can't find another day to exercise, but whatever), then that's what you do. It's certainly better than nothing.

Keep in mind that if you can't follow the guidelines, you may have trouble reaching your goals.

If you can't do the work required to reach your goals, you have two choices: 1. Change your schedule/lifestyle/whatever to accommodate your goal, or 2. Change your goal

It's totally up to you. There's no super glue binding you to your goals and if you know you can't (or won't) do what it takes, then why lie to yourself? Because, you enjoy living in denial, don't you? Admit what you'll really do and move forward instead of setting yourself up for failure with goals you know you aren't going to work for. And don't end your sentences with prepositions! End of lecture.

How hard do you need to work?

Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start tweaking your intensity. How hard you work is a crucial factor in your workout because:

How hard you work is directly related to how many calories you burn Raising intensity is the best way to burn more calories when you're short on time. It's an easy part of your workout to change--all you do is work harder It's easy to monitor with a heart rate monitor or perceived exertion scale

So how hard should you work? That depends on how long you have to exercise. You want to work at an intensity you can maintain for the length of your workout.

In an hour-long workout, keep intensity low so you won't wear yourself out. In shorter workouts, raise the intensity since you're working out for a shorter period of time. You can vary the intensity of some workouts with interval training to burn more calories Make sure you can carry on a conversation.

If you can't talk, you're working too hard.

Learn easy ways to monitor your intensity

NOTE: The target heart rate calculation is just a GUIDELINE--not gospel. If the calculator says your max heart rate is 120 beats per minute and you're not even sweating, please feel free to go faster. Really, I can't believe I have to explain these things but I always, always do. You know your body way better than an internet calculator, right? Right.

Top 10 Most Effective Ab Exercises

Step-By-Step

From Paige Waehner,Your Guide to Exercise.FREE Newsletter. Sign Up Now!

Bicycle Exercise

Bicycle Exercise for Abs

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.4. Switch sides, bringing the right elbow towards the left knee.5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Captain's Chair

The Captain's Chair is the second most effective move for the rectus abdominis as well as the obliques and can be found in most health clubs and gyms. To do it right:

1. Stand on chair and grip handholds to stabilize your upper body.2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.3. Don't arch the back and remember to breathe smoothly.4. Slowly lower back down and repeat for 12-16 reps.

Exercise Ball Crunch

Exercise Ball Crunch

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:

1. Lie face-up with the ball resting under your mid/lower back.2. Cross your arms over the chest or place them behind your head. 3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.4. As you curl up, keep the ball stable (i.e., you shouldn't roll).5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

Vertical Leg Crunch

Vertical Leg Crunch

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:

1. Lie face up on the floor and extend the legs straight up with knees crossed.2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.4. Lower and repeat for 12-16 reps.

Torso Track

The Torso Track is a tough exercise because it can hurt your back if you're not careful.

1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).2. Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.3. Contract the abs to pull your body back.4. Add tension by using more tension chords.

Long Arm Crunch

This move, ranked 6th in the ACE study, emphasizes the upper part of the abs. To do it right:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.2. Contract the abs and lift the shoulder blades off the floor.3. Lower and repeat for 12-16 reps.

Reverse Crunch

Reverse Crunch

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower. To do this move right:

1. Lie on the floor and place hands on the floor or behind the head.2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.4. Lower and repeat for 12-16 reps. 5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Full Vertical Crunch

In a full verticul crunch, you really work the abs by involving both the upper and lower body. To do it right:

1. Lie on your back and extend the legs up towards the ceiling.2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.4. Lower down and repeat for 12-16 reps.

Ab Rocker

The Ab Rocker (or roller) is number 9 for targeting the rectus abdominis. To do it right:

1. Sit on the Ab Rocker and grab the bars in each hand.2. Contract the abs to rock forward.3. Release and repeat for 12-16 reps.4. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

Plank on Elbows and Toes

Plank

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.2. Push off the floor, raising up onto toes and resting on the elbows.3. Keep your back flat, in a straight line from head to heels.4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. 5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

How to develop a stronger, flatter midsection

If you want to develop a strong, flat midsection you aren’t alone. The abdominal group is one of the most exercised muscle groups. However, to develop great abs you need more than just exercise. Sure lots of crunches may give you great tone and endurance, but to see the best results you need to reduce the layer of body fat and reveal those flat, visible cuts referred to as 'six-pack' abs.

Nutrition The first key to losing body fat and gaining muscle is with proper nutrition. You need to create a diet that burns slightly more calories than consumed. Begin by reducing your portion sizes and maintaining a balanced diet of carbs, protein and fat. Eating several small meals throughout the day helps many people stay more satisfied and reduces hunger.

Other tips for avoiding fat gain include: getting calcium, eating breakfast and eating high fiber foods. Make sure you stay well hydrated by drinking water throughout the day. Also, be sure not to cut calories too drastically or you could inadvertently lower your metabolism.

Aerobic ExerciseAerobic exercise is the best way to burn calories and manage (or lose) weight. Reducing your calories without exercise will lead to initial weight loss, but you'll likely reach a plateau and you may also lose muscle. A personal exercise plan will get you past plateaus and can help you maintain muscle.

Abdominal ExerciseFinally, to get defined abs you should perform specific abdominal exercises that work all the abdominal muscles. There are many exercises you can do to work the abs. Here is a list of 17 different abdominal strength and toning exercises to find the ones you like best. There are also some great products that you can use at home. One of the better ab tools you can invest in is an exercise ball. Exercise balls are great for crunches, twists and other movements. Because you stabilize your torso on the ball you use more muscles than when performing standard crunches. For a list of the best abdominal exercises see: Best and Worst Abdominal Exercises.

Core TrainingYou can also perform core stability exercises to improve your torso strength, balance and stability. Your core is made up of abdominals, lower back and hips and creates a foundation for all other movement. These muscles stabilize the spine and create a strong center around which the extremities can move. A strong core is important in every aspect of movement; especially power movements.

Combining a bit of each – good nutrition, aerobic exercise and core specific strengthening – will go a long way to give you those strong, flat and functional abs.

Nutrition Tips for Strength Training From Elizabeth Quinn,Your Guide to Sports Medicine.FREE Newsletter. Sign Up Now!

How to Feed Your Muscles

In order to build lean muscle mass you need to combine an adequate calorie intake with a solid muscle strengthening program. A large number of calories are needed to fuel both workouts and tissue building. While getting enough calories is important, it is also important to get the right kind of calories.

CarbohydrateCarbohydrate is the predominant energy source for strength training. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone you energy level will drop and you will have to stop exercise. So Carbohydrate should be a major concern of athletes doing strength training exercise in the hopes of building lean muscle.

Experts recommend at least 500 to 600 grams of carbohydrate per day to keep your muscle glycogen stores high.

You can base your personal requirement on the following formula:

3.6gr carb x body wt(lbs)= grams carb/day

For a 140 pound person this is about 504 grams per day or about 2,000 carbohydrate calories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.

ProteinProtein is the basic building material for muscle tissue, and strength trainers need to consume more than the non-exercisers. However, most strength athletes still overestimate their protein needs. Daily protein recommendations for serious strength athletes are about 0.6 to 0.8 grams per pound of body weight. That's about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds.

FatAfter you've met your carbohydrate and protein needs there is room for fat. Fat is an essential nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total daily calories should come from unsaturated fat.

WaterIn addition to the regular eight glasses of water every day, you need to drink to replace fluids that are lost during exercise. To be confident that you are well hydrated before workouts, drink 2 cups of fluid 2 hours before exercise. During your workout, drink 4 to 8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16 ounces of water. If you want to be precise, you can weigh yourself before and after workouts. For each pound lost during exercise, you should be drink 16 ounces of fluid.

Sports drinksEnergy bars and sports drinks may be helpful if exercise lasts longer than 1 hour. Carbohydrate supplements can be useful to help fit adequate carbohydrates into a busy day if you don't have time to eat a meal. Consuming a meal-replacement beverage just after muscle-building exercise is convenient but you can do the same thing with a tuna sandwich, a banana, a bagel or other real food snack. You should try to consume some protein and carbohydrate after your workout in order to fuel muscle growth and replenish glycogen stores for your next workout.

SupplementsMost supplements that are supposed to help build muscle don't work. But some, such as creatine, fluid and electrolyte replacers, carbohydrate supplements, and liquid meal replacers may offer some benefits to strength training athletes.

CreatineWhen combined with a good diet and strength training program creatine has the potential to produce slightly more power during workouts. Research has also found that loading creatine into the muscles may help speed up muscle gain. While many creatine supplements are available at a price, meat is the best dietary source of creatine. Typical dose for creatine loading is 5 grams of creatine monohydrate four times per day for 5 days. A maintenance dose of 2 grams per day can follow. Taking more than the usual dosage of creatine offers no added benefit. Also, users should be aware that creatine and other popular supplements are subject to little government regulation, so there is no guarantee that they are pure.

Consult a registered nutritionist, physician or other health care provider for personal nutritional counseling. This information is not intended as a substitute for appropriate medical treatment.

Fighting Fat Gain: Strategies That Can Make a Difference From Elizabeth Quinn,Your Guide to Sports Medicine.FREE Newsletter. Sign Up Now!

Tips for athlete's who want to avoid weight gain

The Athlete's Kitchen

by Nancy Clark, M.S., R.D.

It's easy to get fat in America. Every day we are confronted with an abundance of delicious food that is easily accessible not only in restaurants, gas stations and bookstores, but also via drive-thru and home-delivery. That's one reason why the average American gains one to two pounds a year, the equivalent of eating only 100 to 200 extra daily calories, such as a few extra Oreos, a second handful of chips, or an extra helping at dinner.

Simultaneously, we have engineered exercise out of our lives by building communities with no sidewalks for safe walking, TVs with remote controls, escalators, and automatic garage door openers. We've learned to turn to food for comfort when we are feeling stressed, isolated or lonely. For many, eating is the only pleasurable part of the day; life without ice cream can be grim.

But if Americans keep gaining weight at the same rate as we have in the past few years, 73 percent of us will be overweight or obese by 2008.

Because exercise is an essential key to maintaining a healthy weight, most athletic people who read this article do not have serious weight problems. But many more fight to stay lean, and all of you know someone-a parent, child, spouse or friend-who would be healthier if he or she were to lose at least 20 pounds. Here are three weight management strategies that can help you and your loved ones minimize fat gain and optimize desired fat loss without feeling denied or deprived of enjoyable food. The following doable suggestions can save 100 to 200 calories per day, enough to make a difference in your battle of the bulge.

Strategy #1. Boost your calcium intake.In 1988, researchers were surprised and fascinated by the results of a study looking at the effect of calcium on blood pressure. Not only did the consumption of two cups of yogurt per day contribute to lower blood pressure, but also to 11 pounds of fat loss in 12 months-even though the subjects had been told to try to maintain weight! This finding triggered more research and today we know:

calcium within the cell regulates fat storage. a high calcium diet turns more calories to heat than to body fat. calcium-rich diets contribute to fat loss in the stomach area. calcium-rich diets can help minimize midlife fat gain. eating three to four servings of calcium rich dairy foods per day contributes to loss of more fat and less muscle

compared to dieters who ate less dairy. That is, in a 12 week weight loss study, those who ate three cups of yogurt per day lost 60 percent more fat than those on a calcium-supplemented diet. (Other components in milk, such as high quality protein, may contribute to this beneficial effect of burning fat while preserving muscle.)

A growing body of evidence indicates consuming calcium-rich dairy foods three to four times a day equates to the burning of about 100 more calories of body fat per day--or about 10 pounds of fat per year. Certainly, you can get calcium from nondairy sources (broccoli, calcium-enriched orange juice, supplements), but calcium from (preferably lowfat) dairy foods is most effective.

If you balk at the thought of consuming so much yogurt or milk, keep in mind you can easily choose cereal with lowfat milk for breakfast, have a lowfat yogurt for a midmorning or evening snack, and enjoy a lowfat latte for an afternoon energy booster. Other options include putting two slices (1.5 ounces) of lowfat cheese on a sandwich, cooking oatmeal with milk, and yes, even drinking chocolate milk for a post-exercise recovery drink, which provides a nice balance of carbs and protein.

Given that calcium-rich diets are helpful for not only weight management but also for regulating blood pressure and keeping bones strong, you'll do your health a favor by boosting your calcium intake. The trick to consuming more calcium-rich dairy is to be sure the calories are within your daily calorie budget and not excessive. That is, you cannot start to guzzle gallons of milk and expect to lose body fat! For help with learning how to balance more milk and yogurt into your daily diet, I suggest you consult with a local sports dietitian: go to www.eatright.org and put your zip code into the referral network.

Next Page --> Strategy #2 and Strategy #3

Reprinted with permission of the American College of Sports Medicine, ACSM Fit Society(r) Page, Summer 2004, p. 8-9.

How breakfast and fiber can control fat gain

Strategy #2. Eat breakfast. About 40 percent of adults skip breakfast at least four times a week. Although skipping breakfast may seem a good way to eliminate calories, breakfast skippers tend to be fatter than breakfast eaters. But when people eat a larger-than-normal breakfast, they end up eating almost 100 fewer calories by the end of the day, an amount that can curb creeping obesity. Hence, eating breakfast is one strategy that makes a big difference in weight management (to say nothing of sports performance). In a group of dieters who have lost and kept off more than 30 pounds, 97 percent are now committed breakfast eaters! They know what works...

Strategy #3: Eat more fiber and whole grain foods. Foods that are satiating (i.e., that fill you to the point you choose to stop eating) are rich in protein (meat, fish, chicken) or fiber(whole grains, fruits, vegetables).

Given that protein often comes along with unhealthy saturated fat (e.g., cheese, bacon, hamburger), and excess calories of fatty foods are easily fattening, a wise option is to curb hunger by filling up on fiber-rich foods.

Fiber-rich foods also tend to be bulky; bulk helps promote satiety. That is, you can reduce the calorie content of a casserole by 30 percent by adding bulky vegetables (mushrooms, celery, peppers) and people will consume fewer calories without noticing the difference. According to Barbara Rolls, author of The Volumetrics Weight Control Plan, consuming bulky foods with a high fiber and water content can help you eat fewer calories. This means more fruit, vegetables, soup, beans, legumes, bran cereal (e.g., Bran Chex, Fiber-One), and whole grain cereals, (e.g., Wheaties, Cheerios, Total). Cereal is more satisfying than equal calories of a croissant.

Given the abundance of food in our society, we all need skills to manage the food environment. This means eating breakfast and consuming more calcium, fiber, and whole grains. Sounds like Wheaties is indeed the breakfast of (lean) champions!

How breakfast and fiber can control fat gain

Strategy #2. Eat breakfast. About 40 percent of adults skip breakfast at least four times a week. Although skipping breakfast may seem a good way to eliminate calories, breakfast skippers tend to be fatter than breakfast eaters. But when people eat a larger-than-normal breakfast, they end up eating almost 100 fewer calories by the end of the day, an amount that can curb creeping obesity. Hence, eating breakfast is one strategy that makes a big difference in weight management (to say nothing of sports performance). In a group of dieters who have lost and kept off more than 30 pounds, 97 percent are now committed breakfast eaters! They know what works...

Strategy #3: Eat more fiber and whole grain foods. Foods that are satiating (i.e., that fill you to the point you choose to stop eating) are rich in protein (meat, fish, chicken) or fiber(whole grains, fruits, vegetables).

Given that protein often comes along with unhealthy saturated fat (e.g., cheese, bacon, hamburger), and excess calories of fatty foods are easily fattening, a wise option is to curb hunger by filling up on fiber-rich foods.

Fiber-rich foods also tend to be bulky; bulk helps promote satiety. That is, you can reduce the calorie content of a casserole by 30 percent by adding bulky vegetables (mushrooms, celery, peppers) and people will consume fewer calories without noticing the difference. According to Barbara Rolls, author of The Volumetrics Weight Control Plan, consuming bulky foods with a high fiber and water content can help you eat fewer calories. This means more fruit, vegetables, soup, beans, legumes, bran cereal (e.g., Bran Chex, Fiber-One), and whole grain cereals, (e.g., Wheaties, Cheerios, Total). Cereal is more satisfying than equal calories of a croissant.

Given the abundance of food in our society, we all need skills to manage the food environment. This means eating breakfast and consuming more calcium, fiber, and whole grains. Sounds like Wheaties is indeed the breakfast of (lean) champions!

4. Basic Crunch

Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don't clasp your fingers behind your head. Don’t tuck your chin to your chest, keep your head up.

5. Half Curl

Lie on your back with your knees bent and feet flat on the floor. Place your palms on your thighs and curl up until your fingertips reach your knees as you breathe out. Return to the

start position. Tip: Don’t tuck your chin to your chest, keep your head up.

6. Vertical Leg Crunch

Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. [il] Push your lower back into the floor flattening

the arch and hold. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting

7. Reverse Crunch

Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Push your lower back into the floor flattening the arch and hold. Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction.

Exhale as you contract; inhale as you return to the starting position

8. Alternating ‘Supermans’

Lie face down on a mat with your arms stretched above your head (like superman) Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can). Hold for 3 seconds and relax. Repeat with the opposite arm and leg.

9. Plank

Lie face down on a mat with your elbows right next to your chest, palms facing down. Push off the floor, raising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders. Hold abdominals tight, and keep your spine neutral. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. Hold for 30 to 60 seconds, and then lower; repeat.

10. Crossover crunches

Lie on your back with your knees bent and feet flat on the floor. Cross your right leg over your left leg so your right ankle is resting on your left knee. Place your fingertips to the side of your head just behind your ears. Begin a crunch, but twist your torso and touch your left elbow to your right knee. Return to the starting position and repeat for the desired number of repetitions before switching over to the other

side.

11. Side Bends

Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent. Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your

knee. Return to an upright position and repeat for the desired number of reps.

12. Medicine Ball Sit Ups

Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on

them). Push your lower back into the floor flattening the arch and hold. As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to

you. Catch the ball and slowly return to the start position. Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches

off the floor.

13. Oblique Crunches

[il] Lie on your back with your knees bent and feet flat on the floor. Slowly drop your legs to the left and let your knees rest near the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Repeat for the desired number of reps and switch to the other side.

14. Seated Oblique Twists with Medicine Ball

Sit on the floor with your knees bent and feet flat on the floor. Hold a medicine with both hands directly out in front of you, twist to your right and place the ball on the ground

behind you. Quickly, but smoothly, turn to your left to retrieve the ball and repeat for the desired number of reps. Repeat the process for the left side. Tip: if you have a training partner, sit back to back and pass the medicine to each other.

15. Weighted Curls with Medicine Ball or Weight Plate

Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball or weight plate to your chest (start with 5 pounds). Push your lower back into the floor flattening the arch and hold. Curl up just enough to lift both your shoulders off the floor a few inches. Hold for a count of 2 and return to the start position.

16. Cable Crunches

This exercise requires a triceps pushdown machine with a rope attachment. Kneel down in font of the machine holding the rope just above your head. Slowly crunch down to your right knee and hold for 2 seconds as you breathe out. Return to the start position slowly and repeat to the left knee.

17. Weighted Oblique Crunches

Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball or weight plate to your chest, (5 pounds to start). Slowly drop your legs to the left and let your knees rest near the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Repeat for the desired number of reps and switch to the other side.

How to get six-pack abs

The best ab exercises are surprisingly easy to do. A study at the Biomechanics Lab at San Diego State University looked at a variety of common abdominal exercises in order to determine what really works. The study compared 13 abdominal exercises, ranging from the traditional crunch to more complicated activities, using at-home and gym equipment. Each of the 13 exercises was ranked for muscle stimulation (measured with EMG) in the rectus abdominus (the long, flat muscle extending the length of the front of the abdomen) and the internal and external obliques (the long, flat muscles extending along the sides of the abdomen at an angle). The top three abdominal exercises were:

1. Bicycle maneuverLie flat on the floor with your lower back pressed to the ground.

Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breath evenly throughout the exercise.

2. Captain's chair This was one of the few on the "most effective" list that involves gym equipment. Start with legs dangling and slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.

3. Crunch on an exercise ballSit on the exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominals raising your torso to no more than 45 degrees. To work the oblique muscles, make the exercise less stable by moving your feet closer together.

Among the equipment studied, the Ab Rocker, by Body by Jake, was the worst piece of equipment tested. The Ab Roller and the Torso Track were better than the Ab Rocker, but statistically they were not much better than the basic crunch. The best piece of equipment was a large exercise ball. Full Study Results: Best to worst exercises for strengthening the rectus abdominus:

1. Bicycle maneuver2. Captain’s chair 3. Crunches on exercise ball4. Vertical leg crunch5. Torso Track6. Long arm crunch7. Reverse crunch8. Crunch with heel push9. Ab Roller10. Hover11. Traditional crunch12. Exercise tubing pull13. Ab Rocker

Best to worst exercises for strengthening the obliques:

1. Captain’s chair2. Bicycle maneuver3. Reverse crunch4. Hover5. Vertical leg crunch6. Crunch on exercise ball7. Torso Track8. Crunch with heel push9. Long arm crunch10. Ab Roller11. Traditional crunch12. Exercise tubing pull13. Ab Rocker

7 Steps to Sculpting Your Ab Muscles

It seems like the most often asked question when it comes to the subject of getting in shape is: "What is the best exercise to get your abs?" Typically, such question may be followed by comments like: "I do hundreds of sit-ups and crunches everyday but I still can't see them!" or "I do a lot of oblique work but I still have fat on my sides".

ABS 101

First of all, everyone in this world has abs. Ask any student of college anatomy that has opened up a human body and analyzed what is inside. They will tell you that every human subject had abs.

So if we all have abs, then how come we can't see them? The reason for that is that there is a wall of fat that is preventing them from being visible. This leads to the first rule for getting abs:

Step #1: In Order To Get Abs, You Need To Decrease Your Body Fat Percentage.

There is no "if's" or "but's" about this.

Too much body fat and you won't be able to see you abs. In order for men to start seeing some of their abs they need to be at 10% or below. Women, on the other hands, start to see lines at 13% since women typically store body fat in other areas such as the hips and glutes.

Get Your Own Body Fat Tester Here...

Later in this series of articles we will describe how to lower body fat percentage, but for now, suffice it to say, a good nutrition program in conjunction with cardiovascular exercise and a good weight training routine that exercises your whole body and includes abdominal work are the key to long term fat loss.

How do I train my abs properly? What muscle make up the abdominals? >>

Step 2: Exercise Your Abs Properly & Understand Ab Anatomy

Step #2:To have the best-looking abs, one needs to exercise them correctly and understand abdominal anatomy in addition to following principle #1.

This principle leads us to the topic of abdominal anatomy.

Abdominal Anatomy

There Are Four Main Muscle Groups That Make Up The Full Abdominal Wall:

The Rectus Abdominis (composed of upper and lower abdominals)

The Oblique Muscles

The Intercostal Muscles

The Serratus Anterior

Rectus Abdominis Function & Exercises

The muscle that extends from the top of the pelvis to the sternum is called the rectus abdominis. This is the primary abdominal muscle, which when properly developed (assuming that the person has low enough body fat levels) will give the illusion of a six-pack. Its function is to pull the upper torso towards the hips when the body is only slightly flexed at the waist.

This is the reason why if you are doing a sit-up, any additional torso movement done past the initial 30 degrees from the floor will not stimulate the abs; instead the hips will be the ones that will complete the movement. Because of this, partial sit-ups performed with the torso moving up to 30 degrees and crunches are great allies in our quest to achieve great abs.

However, if you really want to maximally stimulate the abdominals, prevent lower back problems and get the most "bang for your buck" so to speak, then you need to also consider the fact that the anatomy of the rectus abdominis is such that if you do not bend your torso backwards by around 15 to 20 degrees then you won't be able to accomplish these things.

Since the floor only provides a flat surface, not only your abs will not get maximal stimulation, but also they will not learn how to properly contract and protect your back when your body is bent backwards (as is often the case when advanced bodybuilders perform exercises like standing military presses).

The only way to get around this is by investing in a swiss ball (also known as exercise ball). A swiss ball is a great small investment as this apparatus will allow you to get the necessary backwards bend that your torso needs in order to maximally stimulate your abs.

So because of this, crunches performed on an exercise ball are the way in which I recommend you perform this exercise.

Get Your Own Exercise Ball Here...

Since the rectus abdominis also has muscles in the lower region that help maintain proper postural alignment, it becomes necessary to include reverse crunches performed on the swiss ball (make sure that you hold to a stationary sturdy object) as this exercise will allow you to go below the neutral (flat) position.

Another good lower abdominal exercise is the hanging leg raises. The key for maximal stimulation in this exercise is to roll the pelvis slightly backwards at the beginning of the movement.

Oblique Muscles Function & Exercises

The external obliques are the muscles at the sides of the waist. The external oblique complex actually consists of three layers of muscles: the internal obliques, the transverse obliques and external obliques. Together, these muscles contract to tilt the torso, as well as twist it, from side to side.

While a bodybuilder would not want massive obliques as this would take away from symmetry and give the illusion of a thick waist, these muscle do need to be trained in order to maintain ideal postural alignment.

A great exercise for these muscles is the side bends performed on a swiss ball. Another exercise that also needs to be performed for these muscles in order to exercise its rotating capabilities are the Russian Twists.

Intercostal Muscles

The intercostals are the muscles of breathing that lie between the ribs and show as bands of muscle angling downward in the sides of the rib cage and the upper abdomen. The intercostals come into play by flexing the torso and causing it to twist, so doing any type of twisting crunch on a swiss ball will stimulate this group maximally.

Serratus Muscles

The serratus anterior muscles are the finger-like strands of muscle on the rib cage between the front abs and the lats. Their job is to depress the rib cage and also assist in bringing the upper arms from a position pointing directly up from the shoulders to one pointing directly below the shoulders. A good exercise that will stimulate these muscles is the one-arm cable crunches (using an overhead pulley).

Steps 3 -5 Sets & Reps, Overtraining, Intensity

Step #3: Sets and Reps are dependent upon how advanced the person is.

Initially, ab training should just consist of a couple to three movements at the most performed for 2-3 sets of as many good repetitions as the person can do with his/her bodyweight. As time goes by and one progresses, more sets can be added and repetition parameters can also be manipulated by adding weights to some exercises in order to target the fast twitch muscle fibers in the abs and thus create a six pack with deeper groves in between.

Adding weight to abdominal exercises will not give you a bloated stomach look.

Step#4:Unless you are training upper abs one day and lower abs the next (a very advanced technique), training abs every day will typically lead to overtraining them.

While many advanced bodybuilders and figure girls can train their abs every day for a short period of time in order to shock the body part, this typically will lead to overtraining if continued for too long.

Therefore, unless you are doing upper abdominals one day and lower the next, you are better off training your abdominals for no more than 20 minutes at a time, 3 times per week on alternating days, such as Mon/Wed/Fri schedule.

Step #5: As one gets more advanced, repetition tempo (the speed at which one performs the exercises) can also be altered in order to elicit a response.

One very neglected variable of training that never gets altered is that one of repetition speed. As one becomes more advanced, a set can always be made more challenging by altering the speed at which the positive portion of the movement is performed, the length of the contraction and the speed of the negative portion.

How can I make my waist look smaller? >>

Steps 6 -7: Training the Obliques & TVA Muscle

Step #6: Do not train the obliques with low repetitions.

Unless you want big sides and a wide waist, then oblique training with low reps should not be an option. High reps in the order of 25-50 are best. As a matter of fact, some people are so genetically gifted that their sides grow from little oblique work. In this case, oblique work should be completely taken out.

Step #7: For a smaller waist, try training the TVA muscle as well.

The TVA, or traverse abdominus, is an abdominal muscle whose function is not to cause movement of the spine, but instead to keep the waist nicely tucked in.

To train it, all you have to do is suck your stomach in. I'm serious; believe it or not, that is the purpose of that muscle. So by exhaling all of the air out of your lungs and bringing the navel as close as possible to your spine you will be training the TVA and thus creating the appearance of a smaller waist.

Because of the nature of this muscle, it can be trained every day at any time. Three sets of 30-second contractions should get you started.

Now that you know the 7 principles of AbSculpting, you can start implementing them in your routines. For now, remember all of these principles and that no great abdominal wall can be created without a caloric deficient diet that consists of several small meals (5-8) a day.

Prescription for Fat Loss

from Hugo Rivera

7 Rules for Permanent Fat Loss & Increased Muscle Tone

A "Guest Pose" article by Hugo Rivera

One thing that I notice in all the e-mails that I get is that people are really confused about the way to get rid of their body fat. Many factors contribute to this confusion but the main one, in my opinion, are the infomercials that appear on T.V. as well as articles written in magazines with less than up to date information. In an effort to eliminate this confusion, this week I will share the 7 Rules of Fat Loss that need to be followed in order to achieve maximum permanent fat loss along with increased muscle tone.

Fat Loss Rules

Fat Loss Rule #1: Consume less calories than your body burns for five days a week.

You need to consume approximately 500 calories less than what your body burns (maintenance amount) as if you do not create a caloric deficit, no matter what you do, you will not lose fat! However, it is important that over the weekends you increase your calories by 700 over the maintenance amount.

This is necessary in order to prevent the metabolism from slowing down.

Fat Loss Rule #2: Be more concerned with the way you look in the mirror (or in pictures) and your waist size rather than with your total body weight in the scale.

Scale measurement does not distinguish between the amount of fat and muscle that you have so do not focus only reaching a particular number.

Most of the time, the trainees asking the questions tell me that they need to lose anywhere between 20-40 pounds. However, I would not be nearly as concerned with the weight as I would be with the way you look in the mirror and your waist size. The reason for that is the fact that as you begin your weight training you will start gaining muscle mass. As you gain muscle mass you will put weight on. So what will happen here is that while your scale will tell you that you are still overweight and that your weight is not moving, you are actually making progress as you are losing fat and gaining muscle. Therefore, just concern yourself with the way you look (pictures are a great way to track this) and stop obsessing about your weight.

Fat Loss Rule #3: Concentrate on using weight training exercise, not excessive cardio, for losing fat.

Yes, you heard right. Even though I constantly hear the line "I will lose the fat first by doing cardio and then gain muscle after all of the fat is gone", this is not the best way to lose fat! The reason for this is that by using cardio as your sole source of exercise you will lose equal amount of fat and muscle. The end result will be a smaller fat version of yourself with a lower metabolism (due to the muscle loss). Gaining muscle is really the secret to permanent fat loss as the more muscle you have, the more calories you burn at rest on any given day. In addition, gaining muscle is the key to achieving the firm good looking body that everybody wants but dieting and cardio alone will not give.

Fat Loss Rule #4: If possible, attempt to exercise first thing in the morning on an empty stomach.

I really love exercising first thing in the morning on an empty stomach as I always get the quickest fat loss results that way. The reason for this is that your body's glycogen reserves have been exhausted due to the overnight fast, so the body has to rely on burning fats for fuel. Besides, that way I have the rest of the day to eat, recover, and grow. However, if you do not like to weight train first thing in the morning at least try a quick 15 minute intense aerobic activity (this could be a quick stationary bike ride or a vigorous walk) as well as 5 minutes of abdominal exercise done in superset fashion. That gives you a total short 20 minute aerobic workout that jumps starts your fat burning mechanisms early in the day.

7 Rules for Permanent Fat Loss & Increased Muscle Tone

Fat Loss Rule #5: Eat smaller more frequent meals throughout the day.

The first thing that most dieters do is that they start a crash diet where they only eat once or twice a day. Again, this is a sure fire way to lose muscle and lower your metabolism. As we already know, less muscle and a lower metabolism is not the way to get to your goal.

In order to keep the metabolism going at full speed and the blood sugar levels under control in order to keep energy levels high and cravings away, 4 to 6 small balanced meals a day is the way to go. By balanced what I mean is that each meal should contain all of the macronutrients (carbs, protein and fats) in a specific ratio. While metabolisms differ, I have found that a ratio of 40-45% Carbs, 40-35% Protein, and no more than 20% Fats is generally the best way to go.

This ratio is optimal for keeping insulin and blood sugar under perfect control. In addition, this ratio creates a favorable hormonal environment that leads to muscle growth and fat loss.

Fat Loss Rule #6: Let water be your main beverage.

Time and time again I have noticed that dieters start their diets with a sincere effort and even count all the calories of the foods that they consume. However, most totally forget about the fact that fruit juices, sodas and other beverages contain calories as well. Therefore, avoid any type of drink that contains calories and concentrate on drinking plain water instead. By doing this you will get the following benefits:

Your appetite will be suppressed as water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away. You will get a metabolic boost as cold water increases your metabolism. The fat loss process will be operating a full peak as water is needed in order for fat loss to occur. You will not be drinking unnecessary calories as water has no calories.

Fat Loss Rule #7: Be prepared; Pack your meals in advance. One thing that totally kills dieters is going to work. Work, however, is not the culprit. The culprit is the lunch hour. If the dieter does not pre pack his/her food, lunch comes along and the person ends up going to the nearest fast food joint and exposing themselves to temptation that probably nine out of ten times they succumb to. Therefore, the best way to stay on the diet (and also avoid losing meals) is to pre pack everything in such a way that when a meal time comes, it is relatively easy to have access to the food. Another advantage of this is that since the food is pre packed, you will not be adding extra food to the plate. Bonus Fat Loss Rule: Go to bed early and get adequate rest every night. Two reasons for this: Lack of sleep increases your hormone cortisol, which is a hormone that stores fat and burns muscle (in other words, it does the exact opposite of what you are trying to accomplish), and decreases your testosterone levels (which need to be high in order to keep your fat burning/muscle gaining processes going at full speed). While sleep requirements vary, seven to nine hours of sleep is generally a good rule of thumb. The probability of succumbing to late night cravings increases exponentially for every late hour of the day that you stay awake.

The Fat Loss Rx

Now that we've covered the 7 Rules for Fat Loss, here is my prescription for you to lose fat:

Use weight training as the main exercise form in your training routine. If you are starting out, stick to a full body weight training routine performed three times a week; like Mondays, Wednesdays and Fridays. You may want to experiment training first thing in the morning on an empty stomach in order to further accelerate fat loss gains. The key is to remain properly hydrated with plenty of water before, during and after the workout. Give it a four week trial and if you just don't feel good (or it is not practical based on your schedule) then just train at any convenient time during the day. If you are able to do the weight training in the morning, then do 40 minutes of weights and only 10 minutes of a light bike ride afterwards in order to flush out the lactic acid in your system.

Use cardio on the days that you do not lift weights first thing in the morning on an empty stomach. Again, the key thing is to remain well hydrated.

Also, limit yourself to no more than 40 minutes. If you have been doing cardio for a while now, throw a curve ball at your body in order to keep it guessing and therefore adapting (in this case, in order to keep the aerobic activity burning fat). You can confuse the body by doing 2 weeks of 20 minutes of cardio, then two weeks of 30 minutes and then 2 weeks of 40 minutes. After the last two weeks, repeat the six week cycle. (Note: Keep in mind that in order to burn fat while performing aerobics you need to keep your heart rate at the fat burning range. Many people neglect this and therefore, get no benefit out of aerobic exercise. Your fat burning range is: [220-Your Age] x 0.75= Required beats per minute. So as long as you keep your heart rate at that level, plus or minus 10 beats per minute, you will be burning fat).

Eat 4 to 6 meals per day (women can get away with 4 meals but guys need 5 or 6). Use a ratio of 40-45%, 40-35%, and no more than 20% fat in every meal.

Get 7 (8 hours being the ideal) to 9 hours of sleep each night. As we already mentioned, lack of sleep increases your hormone cortisol, which is a hormone that stores fat and burns muscle (in other words, it does the exact opposite of what you are trying to accomplish), and decreases your testosterone levels (which need to be high in order to keep your fat burning/muscle gaining processes going at full speed).

Use a good Multiple Vitamin and Mineral Formula along with a protein supplement.The reason for the Multiple Vitamin and Mineral formula is to avoid nutritional deficiencies. The brand I use is the GNC Ultra Mega. I buy them on Super Tuesday (so I save 20% off) plus I get two in order to get the second one at half the price (plus the 20% on top of it). Also, get yourself a good Vitamin C supplement (I take 3 grams in divided dosages of 1 gram a day). Vitamin C is a great cortisol suppressor plus it helps your immune system. Finally, the protein supplement is good as a convenient way to get all of your meals without having to eat real food all day long.

Ensure that you drink plenty of water (bodyweight x 0.66 = ounces that you need to drink every day).

No smoking or drinking alcohol. Both lower testosterone levels (amongst other problems). Alcohol in particular is great for gaining fat.

I hope this thoroughly clears all of the confusion associated with losing fat. I wish I could tell you that there is a magic bullet out there that will make all of the fat disappear but I can tell you that I have really searched for it and the only one available is just plain hard work, smart dieting and your determination to make it happen. Good luck with dieting!

Exercise and Low Carb Diets Make Poor Partners

Exercise and Low Carb Diets Make Poor Partners

from Charles Remington

Over the last twenty five years the most common questioned asked me by frustrated exercisers, has been what exercise routine will get me the body I desire? My answer is always the same. They need to start exercising better judgement and learn that exercise alone will not solve their body composition problem. I believe the number one reason for starting an exercise program is weight reduction, even before fitness and health concerns. Exercise by itself is a poor weight manager and it increases the need for better nutritional requirements. I believe I would receive very little disagreement that a combination of

nutrition and exercise is the answer to improvement in weight loss (fat loss), fitness and health risk concerns. With obesity reaching epidemic rates and the drop out rate of most health clubs remaining high this article intent is to lay the foundation why exercise and low carbohydrate diets are poor partners.

Over the last three decades I have seen extreme changes in the macro nutrients (proteins, carbohydrates and fats) combinations in our quests for the ideal body.

Everything from high carbohydrate, low fat, high protein, to the current low carbohydrate craze has bombarded us, though the failure rates in managing our weight continue to rise. The problem lies in our bodies ability to adapt to change, especially extreme change. If your goal is to lose fat you must provide your muscle enough quality fuel without being over fueled. This is especially true if your goal to lose fat includes exercise. The secret is not found in elimination of macro nutrients, but in management of them. Understanding how to fuel your muscles prior to exercise sessions and replacing fuel after workouts is critical or your body will break down muscle for fuel.

Understanding how our muscles use the calories we eat as fuel for muscle contraction is the first step in knowing what to do and not to do. A basic nutritional knowledge tells us that proteins repair and rebuild cells, carbohydrates energize cells and fats provide hormonal foundation for cells. When we lack balance in protein, carbohydrates and fats are bodies adjust and can use all three as a source of fuel for muscle contraction and cellular energy. Though energy is needed for all cellular function, the focus of this article is muscle contraction and body composition. All muscle contraction derives energy from adenosine triphosphate or ATP. The primary source of ATP comes from glucose, which is stored in the muscles and liver as glycogen (glucose and water). Muscle contraction during anaerobic activity ( resistance training ) can use glycogen directly to form ATP. The process is anaerobic glycolysis, meaning it can use the glucose as energy with very little oxygen (90% glucose, 5% oxygen and 5% fatty acid). Our muscles only store enough ATP for short periods of muscle contraction, when depleted this leads to muscle failure. The rest period between weight training sets allows additional ATP to be produced. During early stages of aerobic exercise, ATP is again created primarily from glucose until the heart and lungs provide enough oxygen to the muscles to allow fatty acids to be used to create ATP. So there you have it during resistance training and the beginning stages aerobic training the primary source of fuel is glucose.

This supports my claim that low carb diets and exercise make poor partners. To uncover why, we need to quickly look at the concept behind low carb diets and how they work. Any diet that provides 100 grams or less of carbohydrate daily. This article classifies as low carb diet's. This will quickly deplete the glycogen stores in the muscle and liver. This by itself is testimony that our muscle's primary source of fuel is glucose. Fatty acids stored in the adipose tissue (fat cells) are now released into the blood and processed by the liver and some are turned into glucose (gluconegenesis) and some remain fatty acids and both provide ATP for muscle contraction. One of the by products of this process is ketone bodies which can provide energy to brain and nervous system. The problem gluconegenesis (non glucose turned into glucose) provides fuel to the muscle less efficiently than glycogenesis (glucose). The end result is increased muscle fatigue, decreased muscle power, which leads to poor athletic performance.

A recent study performed at the University of Connecticut showed that exercisers who switched from a balanced diet (proteins, carbohydrates and fats) to a low carb diet experience the following drop's in athletic performance. There was a 7 - 9 percent drop in muscle power and 6 percent drop in VO2 max of cardiovascular performance. Another factor to consider is the recuperation of muscle between workouts is decreased on low carb diets. So why would someone go on a low carb diet, especially when exercising? Because the initial weight loss that comes from the glycogen depletion is believed to be fat loss. We have become so focused on weight loss, that any weight loss is seen as good. As identified earlier in this article glycogen is a mixture of glucose and water and the majority are stored where? You guessed it, the muscle.

A large percentage of the initial weight loss is coming from muscle loss. I don't think any exerciser desires to have smaller muscles as a result of their exercising. The goal of exercise should be to improve body composition, the percentage or ratio of muscle to body fat. This can only be accomplished by losing fat without the loss of muscle tissue. Maintaining muscle mass is vital to sustainable weight control. The following steps will protect your muscles as you are losing fat, while reaching your ideal weight and ideal body composition.

Keys to losing FAT without losing MUSCLE

1. Cycle fat burning days with recovery days.

The secret to losing fat without losing muscle starts with not being too aggressive or extreme with your reduction of carbohydrates. You need carbohydrate management, not carbohydrate elimination. Over the last 12 years, with more than 10,000 clients I've found by reducing carbohydrates by 20% of daily needs and within 48 hours replenishing the glycogen in the muscle by eating 100% of daily carbohydrate requirements, allows for fat loss, without muscle loss. In essence you have

two fat burning days, then a recovery day. By doing this you'll have the best of both worlds. You will experience fat loss that averages between 1-2 pounds weekly, while muscles are being well fed. You never drastically deplete the glycogen stores in the muscle so athletic performance is not affected like on a low carb diet.

2. Exercise on days where you are receiving more carbohydrates.

Exercising on days where muscle are getting more carbohydrates for fuel and taking days off from exercise when you are being aggressive about fat loss. One of the most difficult thoughts for exercisers to accept is that most of the results from exercise come when we are not exercising. They come after we exercise and in direct response to how the muscles receive nutrition after exercise.

3. Exercise 1.5 - 2 hours after eating when blood sugar levels and insulin levels are slowly declining.

As insulin levels increase in response to a rise in blood sugar after a meal, the cells are in an anabolic state (receiving nutrients). Insulin is the hormone that feeds are cells. As blood sugar levels drop, insulin levels drop and the pancreas produces the hormone glucagon and nutrients stored in the fat cells are released to the blood and used for energy. The management of this blood sugar rise and drop is important. If blood sugar levels go to high insulin feeds the muscle cells and deposits excess into fat cells. If insulin levels go too low, the muscle cells are being under fed. A slow rise in blood sugar provides good nutrition to the muscles and a slow drop allows glucagon to take from the fat cells. Timing your exercise to this blood sugar decline allows the muscles to receive from the fat cells more effectively. It is important to never exercise without having at least one meal left in your day so that muscles can recuperate from exercise.

Final Thoughts

Long term success managing weight starts with the right approach. If you are overweight, the real problem is that you have too much body fat for how much muscle you possess. A body composition solution is needed, not just a weight loss diet. Your goal should be to lose fat without losing muscle or sacrificing your health in the process. To maintain your results your eating habits must develop life long character. Low carbohydrate diets provide initial weight loss, but at the high cost of losing muscle and reducing metabolism. They are inadequate sources of fuel to support exercise activity, which is vital in maintaining good health. The risks to your health long term makes low carbohydrate diet's poor solutions for life long weight management.

Strengthen Your AbsFrom Paige Waehner,Your Guide to Exercise.FREE Newsletter. Sign Up Now!

Beyond The Six-Pack

If I could ban six-packs (or at least the word) from the earth I would do it in a heartbeat. Why? Because they're hard to get for most of us and they're virtually meaningless (except in the often shallow world of beauty and appearance). We're so focused on washboard abs that we forget the importance of a strong torso. Here's what's going on beyond the elusive six-pack.

What You Already Know About Your AbsAb myths simply will not go away no matter how many times we trainers explain otherwise. These facts bear repeating:

Crunches will NOT automatically lead to six-pack abs. Not everyone will be able to achieve washboard abs. Genetics plays a crucial role. The key to six-pack abs is losing body fat, not doing crunches. Visible abs do not equal strength.

Strong abs are strong abs whether there's fat over them or not.

Abs are no different from any other muscle in your body. You must work every part of your torso for complete fitness--don't forget your back!

Appearance Isn't EverythingI know we all want pretty abs, but let's ponder the actual function of your abs for a moment. Remembering what your abs actually do may help you appreciate them even without the six-pack.

The muscles of your abs stabilize your torso to maintain good posture. Strong abs and back muscles are crucial for preventing lower back injury and pain. Everything you do; walk, bend, sit, stand, reach, and lift, involves your abs and back. If your torso isn't strong or is

imbalanced, you can seriously hurt yourself. The Transverse Abdominis (TVA) is often ignored, but is extremely important for every day functioning. It is unique

in that it contracts before motions of the arms and legs occur to give maximum stability to the spine.

Getting The Most Out of Your Ab WorkoutsAs mentioned above, doing hundreds of crunches every day is not the most effective way to strengthen your abs. Your approach to ab workouts should be the same as any other muscle in your body. Specifically:

Do exercises to target ALL of your ab/lower back muscles: TVA (the Plank), internal and external obliques (oblique twists), rectus abdominis (bicycle), and back extensions work your lower back muscles. Your exercises should include each of these muscle groups

Do between 10-16 repetitions for each exercise. If that's too easy, pay attention to your form. Are you using momentum? Are you really using your abs or are you incorporating other muscles to help you (like your neck or hip flexors)?

Work your abs 3-4 times a week with a day of rest in between. Do a complete program of cardio, strength training and stretching along with your ab routine. Eating a healthy low-calorie diet with your program is essential for losing body fat.

Now that you're educated on what your abs do and how you should exercise them, check out this abdominal workout that includes exercises for the TVA, rectus abdominis, obliques and the lower back.