Whether you are after the elusive 6-pack, or just looking to lose a bit of extra luggage you're carrying around the mid-section,there are 3 "key" areas you need to focus on to achieve maximum abdominal development.Strong abs not only help strengthen your lower back, but also improve upon your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you will see improved results.
Proper Cardiovascular Work:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.
Abdominal training by itself will not do much. Cardio needs to be intenseenough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.
Proper Nutrition:
Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.
Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window.But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.
Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.
Weight training The Abdominals:
Here's an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.
Ab Exercises To Incorporate For Proper Ab Stimulation:
Weighted Crunches - Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.
Cable Rope Crunches - Grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.
Weighted Leg Raises - Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.
Seated Ab Machine - Once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.Stability Ball Crunches - Working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.
Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn't train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!
Tuesday, March 30, 2010
Saturday, March 13, 2010
Beta-Alanine
While there are a great many supplements out there that people question just how much of a difference they make, beta-alanine is one that has proven to be effective time and time again.
Gaining a better understanding of exactly what beta-alanine is though and how it works in the body will enable you to make sure you're maximizing its performance in your supplement regime.
Here is more information on what beta-alanine is, how to take it, and what advantages it's going to bring to your workouts.
What Beta-Alanine Is
Beta-alanine is one of the non-essential amino acids that is not easily consumed in the regular mixed diet of chicken, beef, whey, or fish. Due to this fact, it can make getting in your required dose slightly more difficult.
When it's ingested by the body, beta-alanine will get converted into carnosine, which will then serve the purpose of increasing your stamina, strength as well as muscle development.
For those who are heavy into their training, this will then enable them to train harder while they're in the gym, resulting in increased muscle gains as a direct result.
Furthermore, for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they're taking between sets, this will also serve to help them recover more quickly between sets, therefore allowing them to increase the overall calorie burn and intensity during the workout.
How Beta-Alanine Works In The Body
Looking more specifically at what beta-alanine does in the body, we need to dig a bit more into its connection with carnosine. It is through beta-alanine's direct effect that carnosine really exerts its influence, so that is really the key to understanding this supplement.
Carnosine can be found in both the two different muscle types in the body, but has higher concentration in the type two fibers, which are going to be more directed towards maximum strength and intensity exercises.When high intensity exercise takes place though, our body begins to accumulate a large amount of hydrogen ions, which then causes the body to take on a more acid state. It's also this increase in hydrogen ions that will cause the lactic acid build-up in the body, which then will cause feelings of fatigue while exercising and may eventually cause exercise to cease entirely.If you're getting a large build-up of lactic acid in most of the workouts you're doing, this will be a limiting factor of your overall performance and over time, will definitely impact how quickly you see results.
Carnosine, when present in the body though, will work as an intracellular buffer, helping to stabilize the muscular pH and also soak up any additional hydrogen ions that are released while the exercise is taking place.The more carnosine that's present in your system then, the less chances you're going to suffer from high lactic acid levels.It is the supplementation of beta-alanine that will effectively boost your carnosine levels in the body, with greatest increases seen after twelve straight weeks of use.
Because of the fact that you cannot take carnosine straight by itself, choosing to supplement with beta-alanine instead is the best course of action.
Who Does Not Need Beta-Alanine
While supplementing with beta-alanine should help most individuals who are involved in exercise, endurance athletes who are training and performing with low to moderate exercise levels may not notice as great of effects simply due to the fact that their body will not be producing as much excess hydrogen ions so they won't have as great of a lactic acid build-up as other athletes.
Beta-Alanine Vs. Creatine
Many people often question whether beta-alanine would work better than creatine in terms of increasing the body's ability to tolerate exercise but it's important to note that they are doing opposite things here.
Creatine is working to ensure that you have sufficient ATP (high energy molecule that powers exercise) in the body, while beta-alanine essentially is making sure the environment for exercise stays favorable.
For this reason, it's actually in your best interest to take both supplements if possible.
How To Take Beta-Alanine
Typically, it's also recommend to do a bit of a loading phase with beta-alanine as well, starting with about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.Note that when first starting to take beta-alanine, you may feel a small tingling sensation in the body because the nerves under the skin are being stimulated. Don't worry if you are feeling this way as it's actually a good sign that the supplement is doing its job.Also keep in mind that it typically takes about two weeks to start noticing good increases in performance, so if it's not immediately noticeable, don't give up on it too quickly.
Additionally, some people find that beta-alanine works well for increasing vasodilation as carnosine will also work as a precursor to nitric oxide synthase.
The Best Mix For Beta-Alanine
Just like creatine, beta-alanine seems to work best if it's taken with carbohydratesas well, due to the insulin spike that's created, speeding the uptake into the muscle cells.
So, if you're looking for a way to extend your workouts so you can train harder and accomplish more in each gym session, give beta-alanine some consideration. Fatigue is something that many individuals face, especially if you're currently dieting, therefore anything that can increase levels will definitely improve your ability to continue to make progress.
Gaining a better understanding of exactly what beta-alanine is though and how it works in the body will enable you to make sure you're maximizing its performance in your supplement regime.
Here is more information on what beta-alanine is, how to take it, and what advantages it's going to bring to your workouts.
What Beta-Alanine Is
Beta-alanine is one of the non-essential amino acids that is not easily consumed in the regular mixed diet of chicken, beef, whey, or fish. Due to this fact, it can make getting in your required dose slightly more difficult.
When it's ingested by the body, beta-alanine will get converted into carnosine, which will then serve the purpose of increasing your stamina, strength as well as muscle development.
For those who are heavy into their training, this will then enable them to train harder while they're in the gym, resulting in increased muscle gains as a direct result.
Furthermore, for those who are trying to do more metabolic type of workouts by decreasing the amount of rest they're taking between sets, this will also serve to help them recover more quickly between sets, therefore allowing them to increase the overall calorie burn and intensity during the workout.
How Beta-Alanine Works In The Body
Looking more specifically at what beta-alanine does in the body, we need to dig a bit more into its connection with carnosine. It is through beta-alanine's direct effect that carnosine really exerts its influence, so that is really the key to understanding this supplement.
Carnosine can be found in both the two different muscle types in the body, but has higher concentration in the type two fibers, which are going to be more directed towards maximum strength and intensity exercises.When high intensity exercise takes place though, our body begins to accumulate a large amount of hydrogen ions, which then causes the body to take on a more acid state. It's also this increase in hydrogen ions that will cause the lactic acid build-up in the body, which then will cause feelings of fatigue while exercising and may eventually cause exercise to cease entirely.If you're getting a large build-up of lactic acid in most of the workouts you're doing, this will be a limiting factor of your overall performance and over time, will definitely impact how quickly you see results.
Carnosine, when present in the body though, will work as an intracellular buffer, helping to stabilize the muscular pH and also soak up any additional hydrogen ions that are released while the exercise is taking place.The more carnosine that's present in your system then, the less chances you're going to suffer from high lactic acid levels.It is the supplementation of beta-alanine that will effectively boost your carnosine levels in the body, with greatest increases seen after twelve straight weeks of use.
Because of the fact that you cannot take carnosine straight by itself, choosing to supplement with beta-alanine instead is the best course of action.
Who Does Not Need Beta-Alanine
While supplementing with beta-alanine should help most individuals who are involved in exercise, endurance athletes who are training and performing with low to moderate exercise levels may not notice as great of effects simply due to the fact that their body will not be producing as much excess hydrogen ions so they won't have as great of a lactic acid build-up as other athletes.
Beta-Alanine Vs. Creatine
Many people often question whether beta-alanine would work better than creatine in terms of increasing the body's ability to tolerate exercise but it's important to note that they are doing opposite things here.
Creatine is working to ensure that you have sufficient ATP (high energy molecule that powers exercise) in the body, while beta-alanine essentially is making sure the environment for exercise stays favorable.
For this reason, it's actually in your best interest to take both supplements if possible.
How To Take Beta-Alanine
Typically, it's also recommend to do a bit of a loading phase with beta-alanine as well, starting with about 6 grams spread over two or three doses during the day for the first six days, and then progressing to the maintenance phase, taking in about 3 grams divided into three doses.Note that when first starting to take beta-alanine, you may feel a small tingling sensation in the body because the nerves under the skin are being stimulated. Don't worry if you are feeling this way as it's actually a good sign that the supplement is doing its job.Also keep in mind that it typically takes about two weeks to start noticing good increases in performance, so if it's not immediately noticeable, don't give up on it too quickly.
Additionally, some people find that beta-alanine works well for increasing vasodilation as carnosine will also work as a precursor to nitric oxide synthase.
The Best Mix For Beta-Alanine
Just like creatine, beta-alanine seems to work best if it's taken with carbohydratesas well, due to the insulin spike that's created, speeding the uptake into the muscle cells.
So, if you're looking for a way to extend your workouts so you can train harder and accomplish more in each gym session, give beta-alanine some consideration. Fatigue is something that many individuals face, especially if you're currently dieting, therefore anything that can increase levels will definitely improve your ability to continue to make progress.
Monday, March 8, 2010
Amazing Delts!
The Deltoid is a large, triangular shaped, 3-headed muscle which goes from the clavicle and the scapula at the back of the shoulder down to where it inserts in the upper arm. The basic function of the deltoid is to lift and rotate the arm. The 3 heads of the deltoid are the anterior (front), medial (side), and posterior (rear).
During the 1940's men often wore coats with pinched waists and huge, padded shoulders, to give them that "V" shape look. Coincidentally that's the look Bodybuilders work very hard to develop, and a major part of this look is wide, and very well developed shoulders.
One of the first bodybuilders to develop the classic V shape was Steve Reeves. He was able to create that look because of naturally wide shoulders and small waist. Shoulder width and deltoid development are two different things. An example would be Steve Reeves, who in spite of his width, was not particularly thick in his delts. On the other side would be Larry Scott whose narrow proportions were offset by his massive shoulder development.
Training the Deltoids
There are two kinds of exercises for the deltoids- straight arm raises, and presses.
Raises
Raises involve lifting the extended arm upward in an arc. Raises don't involve the triceps, but almost completely isolate the various heads of the deltoids. When doing raises do them really slow and controlled.
Presses-
In presses you begin with your arms bent, the weight around shoulder height, and press the weight straight up over head. Because you are straightening your arms, presses involve the triceps as well as the deltoids. At the top of the movement stop just short of lockout to help keep the triceps from doing too much of the work.
Arnold presses -
This is my favorite deltoid exercise, and has helped me add a lot of size and width to my shoulders. These work both the side and the front head with a longer range of motion. I started doing these 3 months ago and have seen amazing results. Start with the dumbbells up by your shoulders where they would be at the top of a dumbbell curl. press the weights up overhead-not quite to the point where they lockout, while rotating your hands so your palms face forward at the top of the movement. hold for a moment and lower the weights and rotate your hands back to the starting position.
Try to include a compound movement first, like barbell presses, and be sure to include laterals with dumbbells and or cables to hit the side head and bent over laterals for the rear head. Some other good shoulder exercises are Clean and press and smith machine presses. The smith presses should only be used for variety every once in awhile and should not replace the mass building barbell press. You can also include heavy upright rows in your shoulder routine which involve the traps as well as the shoulders. Cable laterals may also be used in place of the dumbbells.
Since the front deltoids are usually not a weak area for many people because they are involved in many other exercises, I have not included and front raises. If you do have a problem with them then I recommend adding in a few sets of front raises at the end of your workout. Also the rear deltoid which a lot of people have trouble with, may require some extra work.
Training the Traps
I have decided to include a little section on traps in this article also, since I, as well as many other people choose to train them on shoulder day. I like to get all the shoulder stuff out of the way, since the traps get used in a lot of other exercises too, then add in a few exercises for traps to finish off my workout. Since the traps get some work from the other shoulder exercises I find that 6-8 sets is enough.
Shrugs
The best exercise for the traps is the shrug. The basic barbell shrug is still the number one mass builder for this muscle. Start by holding a barbell loaded with lots of weight, about shoulder width apart. Now lean in a little so the bar doesn't touch your legs and try to touch your shoulders to your ears. Shrugs may also be done on the smith machine or with dumbbells.
Upright rows
Another exercise for traps is upright rows. I use them for variety sometimes, but i mainly stick with shrugs since upright rows don't stimulate as much muscle and the attention is divided between the traps and shoulders. These can also be done on smith machines or with cables.
During the 1940's men often wore coats with pinched waists and huge, padded shoulders, to give them that "V" shape look. Coincidentally that's the look Bodybuilders work very hard to develop, and a major part of this look is wide, and very well developed shoulders.
One of the first bodybuilders to develop the classic V shape was Steve Reeves. He was able to create that look because of naturally wide shoulders and small waist. Shoulder width and deltoid development are two different things. An example would be Steve Reeves, who in spite of his width, was not particularly thick in his delts. On the other side would be Larry Scott whose narrow proportions were offset by his massive shoulder development.
Training the Deltoids
There are two kinds of exercises for the deltoids- straight arm raises, and presses.
Raises
Raises involve lifting the extended arm upward in an arc. Raises don't involve the triceps, but almost completely isolate the various heads of the deltoids. When doing raises do them really slow and controlled.
Presses-
In presses you begin with your arms bent, the weight around shoulder height, and press the weight straight up over head. Because you are straightening your arms, presses involve the triceps as well as the deltoids. At the top of the movement stop just short of lockout to help keep the triceps from doing too much of the work.
Arnold presses -
This is my favorite deltoid exercise, and has helped me add a lot of size and width to my shoulders. These work both the side and the front head with a longer range of motion. I started doing these 3 months ago and have seen amazing results. Start with the dumbbells up by your shoulders where they would be at the top of a dumbbell curl. press the weights up overhead-not quite to the point where they lockout, while rotating your hands so your palms face forward at the top of the movement. hold for a moment and lower the weights and rotate your hands back to the starting position.
Try to include a compound movement first, like barbell presses, and be sure to include laterals with dumbbells and or cables to hit the side head and bent over laterals for the rear head. Some other good shoulder exercises are Clean and press and smith machine presses. The smith presses should only be used for variety every once in awhile and should not replace the mass building barbell press. You can also include heavy upright rows in your shoulder routine which involve the traps as well as the shoulders. Cable laterals may also be used in place of the dumbbells.
Since the front deltoids are usually not a weak area for many people because they are involved in many other exercises, I have not included and front raises. If you do have a problem with them then I recommend adding in a few sets of front raises at the end of your workout. Also the rear deltoid which a lot of people have trouble with, may require some extra work.
Training the Traps
I have decided to include a little section on traps in this article also, since I, as well as many other people choose to train them on shoulder day. I like to get all the shoulder stuff out of the way, since the traps get used in a lot of other exercises too, then add in a few exercises for traps to finish off my workout. Since the traps get some work from the other shoulder exercises I find that 6-8 sets is enough.
Shrugs
The best exercise for the traps is the shrug. The basic barbell shrug is still the number one mass builder for this muscle. Start by holding a barbell loaded with lots of weight, about shoulder width apart. Now lean in a little so the bar doesn't touch your legs and try to touch your shoulders to your ears. Shrugs may also be done on the smith machine or with dumbbells.
Upright rows
Another exercise for traps is upright rows. I use them for variety sometimes, but i mainly stick with shrugs since upright rows don't stimulate as much muscle and the attention is divided between the traps and shoulders. These can also be done on smith machines or with cables.
Subscribe to:
Posts (Atom)