Attention
The following article was written by Mike Geary, a leading nutritionist and the fitness professional I know. Mike gave me permission to include on my blog, this article and the pictures you can see at work, currently practicing some of the exercises he teaches in his program All fitness on Abs.
Happy reading!
A unique workout for abs exercise that contains no typical and boring for the abs like crunches and leg raised.
By Mike Geary - Nutrition Specialist and Personal Trainer Diploma
Instead of a basic routine for the abs that we see often with crunches, leg statements, statements of knees, etc. ... I like to give my readers better options to boost their metabolism with intense training in using the whole body and stimulate the abs at the same time ... which can build strong abs and good tonic, but also create a much better fat burning during a training session for basic abs.
I'll show you an example today of one of my "training for abs" favorites that includes no exercise of «abs» directly. This training is in the form of a tri-set (ie similar to a super-set but alternating between 3 exercises).
Here is what it is:
1a. Renegade Rows with Dumbbells
1b. Squat with front bar
1c. Mountain Climbing Ground
A good way to use this routine is to do 3-4 sets of 8 repetitions for each exercise, or more sets and fewer repetitions, such as 5 sets of 5 repetitions for each exercise. The mountain climb can be done over a period of time (30 seconds) instead of repetition.
Images and descriptions of exercises:
Renegade Rows with Dumbbells: This movement starts in a position of "pumps" with hands on two dumbbells. Pull yourself a dumbbell while stabilizing your body with the other arm. Bring the dumbbell to the ground and rotate the arms prints by stabilizing with the opposite arm. The fact stabilize during the prints can be an incredible work on the middle part of the body. Trust me ... you'll feel your abs!
Squat Before: This movement is similar to the squat bar behind the neck, but with the bar in front of you on top of your shoulders or place of your upper back with the regular squat. Stabilize the bar on your shoulders by crossing your arms and placing your hands on the bar between your shoulders, keeping your knees slightly forward of the body.
This takes a little practice the first time, you can seek help from a teacher to help you perform well the first time. The front squat a lot of strength in the abdominals to stabilize the load on the bar because it is in front of you instead of being in your back. Although at first sight is an exercise for the quadriceps, you'll really feel it in your abs!
Mountain Climbing Ground: Start in a position of "pump" then bring your feet inside and then outside so that your knees are at your chest and then return to the starting position. This movement is as if you were climbing a mountain but on the ground. If you want to increase the difficulty, you can move your hands from 20-25 cm and increase the amplitude of the steps. This exercise stimulates whole body and really proves to be an exercise more difficult than ordinary climbed mountain.
After finishing each exercise, rest 30 seconds before starting the following year. Rest about 1-2 minutes after completing each "tri-set" and then resume again.
This will give you one of the best sessions of abs that you'll never do without having performed a direct specific abs. You'll see what I mean when you try it!
This is an example of some of the great ideas you'll discover in my program of the international bestseller All About Abs, currently the No. 1 program of the web's most popular abs (Designated by the leading experts Diet Health and Fitness) with more than 200,000 users in over 150 countries. If you do not have your copy, make sure you get it today ...
You will not only ideal for training sessions with the entire body to stimulate your abs (which you are a beginner or advanced levels), but also a whole procedure very easy to educate you on the best strategies in nutrition and other aspects of life that you will lose your tummy and make your abs visible. Remember, nutrition and your state of mind are more important than your training!
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Yes, I am currently running one of my favorite exercises - the deadlift
Hello. My name is Michael Geary and am the creator of ToutsurlesAbdos.com. . I am the author of the Ebook, All About Abs now become an international bestseller. Currently, All About Abs is the Nº 1 ebook of the world, covering the abdominals (classified by clickbank.com) with more than 200,000 readers across 150 countries.
I am also recognized Platinum Expert Fitness Author by ezinearticles.com, and have written over a dozen fitness articles published on over 1,300 fitness websites around the globe. I was also selected as an author Complementary to the popular magazine Muscle & Fitness and Oxygen.
I also publish the Newsletter on the Fitness, which is practiced by more than 450,000 subscribers in over 150 countries. Sign up now and you also get the best information for fat loss dramatically.
Working in the fitness industry, I am a graduate in Nutrition Specialist and a Graduate Personal Trainer specializing in strategies for losing body fat, strength training and muscle power. I have a degree in Science from Susquehanna University in Selinsgrove, PA.
Running another of my favorite exercises - the overhead squat. Do not worry, my head will not explode!
I really dedicate myself to stay constantly updated on new innovative training strategies and the latest studies in nutrition to give you the best info you need to improve your quality of life.
I am not a hypocrite either. I do not make long speeches to my readers to then go and stuff yourself with chocolate and smoking a cigarette as do other coaches. I'm still in good shape, leading me very hard throughout the year, preserving a progressive training smart and eating delicious dishes very balanced.
Fitness is my passion and I will be happy to make it become one of yours too! So stay with me and I will never let you down ... Sign up for my Newsletter Free weight loss program and browse my All About Abs and you will not be disappointed.
Privacy: The confidentiality of your information is very important and as I take it to court really, be sure that I do never use this information for commercial purposes. Moreover, it is totally illegal.
Answers - All About Abs
The list of questions most frequently asked questions (answers are provided below)
1. Is it a program to take muscle or lose weight?
The advice in this program may be applied for fat loss or muscle building, making minor changes to your routine or your diet. However, I have developed many of the elements of this program to address the main challenge that 99% of people are facing, including the reasons why they do not have a very visible abs, and so ... losing the stubborn fat covering the abdominals in the belly.
2. What kind of advice on training s will I learn in this program? This will he just abdominal exercises or full body?
As I mentioned on my homepage, I provide a full description and photos of all abdominal exercises, the most effective (and those to avoid), but one of the main points I tried put forward in this program is that the specific exercises to train the abdominals, are actually the least important part of the program and get rid of fat around the belly.
The bulk of the program focuses on strategic training plans for the whole body, as well as combinations and sequences of exercises that increase metabolism and stimulate hormone secretion accentuating the oxidation of fat in your body. I devote an entire chapter on nutritional strategies and diets to help you complete again enjoy food while staying thin for life. .
These are the two most important aspects that make it one of the programs of abdominal fat loss with the most hits on the Net today, including customers from over 100 countries worldwide.
3. Is it a program for men or women?
Who said that men and women must train or eat differently to lose weight? The truth is that this is NOT the case. The key is that the best exercises to increase metabolism and stimulation of hormones responsible for fat burning, are the best exercises regardless of gender. The only thing that will change is that in general, women need fewer calories and use lighter weights than men, but the fact remains that the best strategies for training and nutrition apply equally to both sexes.
To be honest (and I explain in more detail in this program), one of the main reasons why so many women struggle to make progress, it is not training the right way to increase their metabolism and trigger hormonal secretions from the required period. Most women spend too much time to do cardio too monotonous and raise a little weight pounds. This type of training is USELESS!
In this program, I learned how to train women in the right way without having to worry about the fact of using heavy weights, because it seems to me that almost all women are afraid of that.
4. Am I too old? I am quite old, heavily overweight, and I'm not physically fit. I am not trained for years. The program does is he going to not be too hard for me?
I developed this program to include different levels of progressions beginner, intermediate and advanced. All the training strategies and nutrition can be used by everyone; adolescents who seek to become stronger and more flexible to the elderly who are overweight but just want to feel better and project a better image of themselves same.
Even those without a physical condition, can generally be able to do most of the advanced exercises, but only by using lighter weights and slower movements. Even if you're not fit, and you really need to take your time and start with easier exercises, most readers have told me that the nutrition section of the book in itself justifies the value investment and opened their eyes to dozens of things they had never done and they were not the right way about their eating habits.
So here ... even if you can not skip to the next level of comprehensive strategies for training, simply start using dietary strategies already started to lose body fat, and then gradually increase the intensity until Your training allows you to perform all advanced exercises. .
5. Am I too young? I have only 16 years, and I really want to be in better shape and have a flat stomach and better defined. Am I too young to start a program like this?
This program can be applied to all ages. Keep in mind that part of the program includes exercises using weights. If you are under 15 years, you probably should not engage in intensive exercises too. However, for a teenager, only to begin exercises with body weight is an excellent way to obtain and maintain physical fitness. In addition to exercise routines that require the use of weights, the program also boasts a wide variety of exercises based on body weight, you will greatly enjoy. .
You can also learn the truth about what a true diet and learn to interpret the ideas supplied by the false world of advertising on food and media. The part covering aspects of nutrition of this program is by itself a value that justifies the investment, both for young and old alike, helping them to develop strong bodies and thin.
Personally, based on my adolescence when I was just getting interested in fitness and bodybuilding, I would have liked to include all this training and the secrets of nutrition that I acquired today ' Today, fifteen years later. This would have saved me years of frustration when I was training and feed me the wrong way. That's where this book will guide you on the right path to follow, so you do not have to fight to try to discover everything for yourself, for years as I did.
6. Should I enter a gym or do what I can do these exercises at home?
It's really up to you to decide. Even with the minimum, you can achieve visible results, simply by doing a lot of exercises using body weight as presented in this program. However, if you really want to get a maximum loss of body fat and even better results, access to free weights (bars and dumbbells) and some specific equipment for strength training, available in a gym will provide much more options for your workouts.
Alternatively, if you prefer to workout at home, I recommend including a combination of exercises using body weight as well as training with a set of adjustable dumbbells such as dumbbells «PowerBlock» or perhaps a balloon and Switzerland a medicine ball. The dumbbell «PowerBlock» are probably the best investment you can do if you decide to workout at home instead to enroll in a gym.
Frankly, you do not really need other things than this to get best results. The most important is that you have the means to improve your training over time, and that is why I recommend the adjustable dumbbells «PowerBlock».
7. Should I follow diets and meals promote fat loss for this program or is it just an exercise program?
Absolutely, this section is actually the most important program. Acquire a thorough understanding of food and nutrition is absolutely essential if you want a chance to flatten your stomach and bring out your abs.
Any part of the program is devoted to understanding the complex world of nutrition, especially given the aggressive marketing that companies manufacturing products and food supplements are showing today, and countless slimming products that aresurface each day.
Since I do not sell food supplements or diet pills, I'll give you honest answers based on research explaining in detail such topics as:
The truth about fats and why the food manufacturers and the media lead you into confusion
The widespread myths about saturated fats and what you should know
The surprising facts on fats in our diet
The truth about carbs and why you have been misled by companies that are hungry for money.
The truth about how much protein your body really needs
A thorough understanding of blood glucose and insulin in your body and how it affects your ability to lose body fat
. Some types of special food and little known tricks that will help to greatly increase the elimination of fat in your body
The most effective method to adjust your eating habits to best stimulate fat loss and muscle development
More than 84 examples of meals with healthy fats to give you ideas for developing your own nutrition strategy
8. I'll have to buy supplements or expensive slimming pills for this program?
Absolutely NOT! Approximately 95% of all supplements and diet pills are a waste. They simply try to entice you with their devious marketing to make you believe there is a "magic pill" that will solve all your problems with fat loss and muscle gain in a few days and look at model featured on the label of the bottle.
You do not ABSOLUTELY need dietary supplements to develop the body of your dreams! Everything you need is the method of training the world's most efficient, good mood and healthy food quality consumed with good combinations, proportions, at the right time and in quantities needed to the success of your goals ... being either fat loss or gain muscle.
9. If I am a vegetarian, is that I could use the nutrition guide this program for fat loss?
Yes, you can still use the principles of nutritional strategies for fat loss and get excellent results themselves if you are vegetarian. You only need to change some of the examples according to your needs vegetarians. However, since you have chosen to exclude animal products from your diet, you should be extremely cautious in order to obtain sufficient quality protein and other nutrients needed to keep your body healthy and functioning properly.
10. How long workouts will last and how often?
The workouts full body inside this book (All About Abs) generally take 30-50 minutes per day on a frequency of 3-4 days / week. The frequency of training you choose will determine the duration of your workout.
11. I am chastened to the information from my credit card on a website. Is this really reliable place an order on your site?
I understand that many people are in their debut on their first purchases online and are always a little nervous about using their credit cards on the web. These days, the online payment procedures have progressed to the point where they are safer than many other forms of payment.
Place an online order is currently a more secure method of payment that provide information by phone or mail, where others can access your information. With a secure online form, no one but the bank has access to your information.
Our merchant account uses SSL to ensure your information can not be viewed by a third party. Even as a website owner, I do not even have access to information on the credit card used to place the order. Only the bank has access to this information.
We use Clickbank to process our orders. Clickbank is the most popular service and most frequently used for processing credit cards in the world, for downloadable products online. Clickbank has an excellent reputation and security has never been a problem. You will notice that when you get to the page where you must enter N º s card, the beginning of the web URL will change from http to https. This indicates you are on a secure page and the information can not be seen by a third party. Keep that in mind for all other sites where you use your credit card. Always look for the https at the beginning of the website address on the page or information on your card are required.
Personally, I purchased easily over 100 items online during the last 2 or 3 years, on dozens of websites, and I've never had security problems and this goes even for people I know , so it's certainly one of the methods of payment safest yet. Again, just make sure that https is present at the beginning of the address of the website when you get to the point where you enter N º s card
12. What is an e-book and how do I do to download?
An e-book is simply a faster and more efficient to get the program you want to buy. Instead of waiting to receive a book by mail, you will be able to download the full PDF on your computer immediately after ordering. Everything you need is a free Adobe Reader, which is already installed on all new computers. However, if you have an old computer and you have not installed Adobe Reader, it is available for free download. Just go to http://www.adobe.com/products/acrobat/readstep2.html
The main program will only take about a minute to download if you have a broadband connection. Once you download the e-book on your computer, simply save the PDF file in a directory and you can either open it and read it on your computer whenever you want, or if you prefer can print it and bring it with you to read anywhere.
13. Is it a concern if I'm not French or treat you as international orders?
You can order online, no matter where you are. We treated controls more than 150 countries currently. Our secure credit card processing can automatically convert the euros to the currency of your country
or
Order here and immediately start the program for a new body and abdominals drawn hyper!
Please Note: This is a downloadable e-book program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download and get started right away after ordering. You will receive access to bonuses on the Thank You page. This program is NOT available in stores, so you can only access it through this website.
Clicking the above order button will take you to a secure page for the transaction by Clickbank, the most popular online payment processor of digital products in the world. Upon confirmation of your order, you will immediately be redirected to a download page to download the e-book program as well as the free bonuses. If you have a high speed internet connection, the downloads usually take less than a minute. The e-book download and free bonuses will be in PDF format, so you will need Adobe Reader installed on your computer to open the files. Most computers already have Adobe Reader installed, but if you don't currently have it, a free download is available once you're on the download page.
