How to get six pack abs

There is a lot of promotions and products out there that promise many things….. but you want to really know what it takes to find your abs?
Here is a quick ‘abbreviated’ guide that if followed will put you on the right track!

A) Proper nutrition
B) Proper Exercise
C) Proper flexibility

A) Nutrition. You can NOT out train a bad diet. This is KEY!

Eating guidelines is something that many people seem to struggle with. It can be very confusing due to all the mis-information and Advertising that companies do. Companies do advertising in order to increase sales, and increasing profits is the true bottom line.

Nearly every cell in your body reproduces about every 6 months, it can only reproduce based on the nutrients that are provided!! So, you truly are what you eat.

This 10+ page document outlines how I made some easy changes and lost 20 pounds of fat in less than 2 months! It was easier than I thought it would be. Trust me, I have a thing about going hungry and the whole time, I didn’t. I was surprised that this way of eating allowed me to satisfy my hunger, and actually eat less snacks.
Support independent publishing: Buy this e-book on Lulu.

B) Exercise. You must Move! If you want to loose fat, you must move. If you want to loose fat quickly, then you must sweat while you move! If you don’t want to sweat, then you must have lots of time to move slowly.

Tip: Get a Heart Rate monitor!

Quick fat loss = you must push your heart rate up doing exercises, then allow the heart rate to drop….intervals will ideally vary! Intensity and using the highest number of muscle groups is KEY! That is another reason functional training is so popular!

Want six-pack abs? then you have to remember it is the visibility of the abdominal musculature, not the strength of the muscles that matters.

C) Flexibility. In order to prevent injury, perform optimally, and reduce aches and pains, the muscle must be with in proper length tension relationship.

In fact here is an ebook on how to do myofascial release, which is more effective because it is just like a massage and better than stretching.
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So, is doing abs a waste of time? Yes and No.

Yes, it is a waste of time if you want a six pack and that is all you are doing to attain that goal – everyone has abs, you just can’t see them – so you have to start there first!

No, because done correctly, ab work is great for your core.

Cramps

1 of the most dreaded things to a cyclist is getting CRAMPS: it sucks, and once they start there is usually not much you can do during one.

Just what is going on when you get a cramp? The exact cause of muscle cramps is still unknown, but the theories most commonly cited include:

* Altered neuromuscular control
* Dehydration
* Electrolyte depletion
* Poor conditioning
* Muscle fatigue – doing more than usual at a certain activity
* Doing a new activity

But first, let’s try to avoid them!
To aid in avoiding cramps I will add a little sea salt the day before and the day of an event.
Because I have experienced some leg cramping before on fast rides before, I will also take some electrolytes the day of an event. If the ride is going to be more than 4 hours, I will usually take extra electrolytes during the ride.

When I feel those first little twinges, of an upcoming cramp, I have ‘delayed’ them by pouring water on the area that I feel the cramps starting. Maybe it is a placebo effect, but it seems to help some.

During a cramp there isn’t much you can do other than avoid making it worse and try to stretch out the cramping muscle. Ask anyone that has had them before and it sucks!
Once I start cramping, it is usually a sign that the body is not getting enough nutrients and I will try to get in more calories quick!

Cramps usually go away on their own without treatment, but these tips appear to help speed the relaxing of the muscle:
* Stop the activity that caused the cramp (as if you have a choice).
* Gently stretch and massage the cramping muscle.
* Hold the joint in a stretched position until the cramp stops.

After cramping I try to stretch as much as possible before getting in the car, then do more flexibility work by using a foam roller once I get home. The compression will help loosen the tight muscles allowing more blood flow and nutrients to reach the muscles and flush out toxins that are by-products of the activity.