Six Pack Secrets to Chiseled
Abdominals
by David Grisaffi
There are six basic aspects of any abdominal
workout routine you must master to obtain the six pack abs you
have been chasing. You can do crunches until you toss your
dinner and not meet your goal of a beautiful set of six pack
abs. You have to use a comprehensive approach that addresses
nutrition (diet), water intake, supplementation, exercises
protocol, proper sleep rhythms, and the detoxification of your
body. If you do all of these things you will acquire a six
pack of abs and a nice set of obliques to frame around
them.
Nutrition
It does not mater what your workout goal is, you
will never obtain a set of defined abs if you do not eat
properly. I am not talking about just skipping the fast food
crap. I mean carbs, protein, and the right time to load up on
each. If you have extra weight to lose, you should be careful
not to restrict your calories to much when working out.
Just restrict starchy carbs and useless calories
like all sugars. If you restrict calories too much you will
lose muscle and water, not the fat cells you want to shed.
Eating a meal that contains complex carbohydrates like rice,
pasta, bagels, fresh fruit, or baked potatoes
about 30-60
minutes before your workout will provide a more sustained
energy level and the carbohydrates that you need to keep your
blood sugar level up. Also consume organic food whenever
possible.
What you eat after your workout is just as
important as what your have before. You are going to need the
same types of carbohydrates, but you will need to add some
protein for muscle repair and growth. I would suggest a
recovery meal. The recovery meal serves two purposes: 1) It
replaces lost carbs and influences the amount of cortisol (a
hormone which reacts to stress) your body will release. 2) It
loads up amino acids into your muscle to begin the re-building
of muscle tissue. If you miss this window of opportunity you
will not gain muscle and lose body fat as fast. If you want
more information about recovery meals e-mail me at
david@flattenyourabs.net or see my blog post at
http://aseafood.davidfit.hop.clickbank.net/
NOTE: Cortisol - Increases blood pressure, blood
sugar and reduces immune responses.
All Mighty
Water
Hydration is an often overlooked aspect of all
workout routines. If you
do not consume enough water while
working out or for that matter during your entire day you have
wasted your time and may have caused damage to yourself. Not
enough water equals dehydration. Drinking sugary/sports
drinks, caffeinated beverages only dehydrate your body
quicker. You should try to drink 7 to 10 ounces of room
temperature water every 20 minutes while working out. Water
helps to regulate your body temperature; deliver oxygen to
your muscle tissues by keeping blood volume elevated. It also
assists the kidneys in removing biological wastes, and
enhances with fat burning and muscle growth. A good rule to
follow is to drink ½ of your body weight in ounces per
day.
Supplements
If you are considering taking a supplement to
put on a little more muscle, it’s important to take stock of
your lifestyle before forking over a dime. If you’re not
eating right, getting enough sleep, cutting back on stress and
exercising regularly, meaning at least a couple of
times a
week, supplements are not going to do a whole lot for you. You
cannot expect to slack elsewhere and have these pills or
powders make it up for you. You have protein powder, creatine,
glutamine, multi-vitamins, fish oils and amino acids to start
with.
Protein is the most recognized muscle building
supplement in the world. It is available in whey, soy, casein,
and egg.
Which is best for
you?
Whey - I would stay away from soy and use
hemp if you are a vegetarian. Use what is available to you.
You will want to look at your goal for your protein first.
Each of these four is absorbed at a different pace. Whey is
great for a post-workout meal because it is absorbed within 30
minutes. Then comes egg and casein (milk) which are absorbed
over a period of 1.5 to 7 hours. Either of these before bed
will provide a great source of protein for muscle repair and
growth while you sleep. Soy protein is an overall source, but
due to the estrogenic proprieties of soy I would use hemp milk
instead. Most serious bodybuilders/athletes will take a
combination of all of these protein supplements for maximum
benefit.
Creatine is a naturally occurring
substance in your body. The basics behind creatine supplements
are that they cause an increase in the amount of ATP (the main
energy source for muscles) in your body.
More ATP means more reps and sets at higher
weight. This means quicker muscle building. This supplement
should be cycled though. It is best to take it for four weeks
and then take two weeks off.
Glutamine is the most abundant amino acid
in muscle tissues. It helps to eliminate muscle wasting and
improve your muscles recovery time. Amino acid supplements
should always contain branched-chain amino acids to give you
better results. Make sure that you do not take creatine and
glutamine at the same time. They compete for receptors on
muscle cells and will cancel each other out. Take glutamine
pre-workout and creatine post-workout.
The reasons to take a multi-vitamin are obvious.
A lack in any mineral or vitamin can really hamper your
progress and limit muscle growth and retention. You really
cannot neglect any of the supplements and expect top results.
For more information about this e- mail me!
Exercises
A full program of muscle development is obvious
to get a set of abs. Simple routines that you will adhere to
work the best. An overall program plus a good core workout
that includes movements for the abs are all important in
obtaining six pack abs. My program at flattenyourabs.net shows
you over 40 abdominal exercises that will lead you to six pack
abs and a set of well defined obliques to frame it. This
program is tried and true.
Sleep and Body
Detoxification
You must get enough sleep, period. Your muscles
grow and repair themselves during your sleep periods. Your
energy stores and blood sugar levels restore themselves while
you sleep. Depriving yourself of sufficient rest is the same
as depriving yourself of muscle mass and definition. Why
workout if you are not going to have enough recovery
time
and end up wasting the effort. Detoxifying your body is
important for the proper flow of nutrients to the muscles and
the needed elimination of the by-products of muscle strain and
growth.
Driving these toxins out of your body will help
to increase blood flow to the muscles. Every bodybuilder knows
the benefits of a better blood flow.
In addition to eliminating the obvious bad guys
like caffeine, alcohol, and fatty foods, you need to lower
your stress levels. Meditation and “quiet times” are very
helpful for overall body harmony.
The quickest path to six pack abs is through
this Six Must Do List that I have just walked you through.
There is more information in my e-book “Firm and Flatten Your
Abs” at http://aseafood.davidfit.hop.clickbank.net/ and you can always
contact me directly. I would be happy to answer your questions
or set up an appointment to customize a workout and health
plan to suit your needs.
http://aseafood.davidfit.hop.clickbank.net/
Coach David Grisaffi,
Tacoma Washington
About the Author:
David Grisaffi majored in physical
education and holds multiple certifications including 3 from
the prestigious CHEK Institute: Level II high Performance
Exercise Kinesiologist, Golf Biomechanic, and health and
lifestyle counselor. He's also certified by the ISSA as a
personal trainer and specialist in performance nutrition.
David has been a high school wrestling and baseball coach and
is currently an independent trainer and strength coach. He has
been sought after by some of the top athletes in professional
sports including world champion boxer Greg Haugen and
professional golfer Michael Putnam. David’s ebook, Firm And Flatten Your
Abs is an online best seller which teaches you how
develop “six pack abs" while improving strength, function and
athletic power at the same time. Find out more on the home
page at: http://aseafood.davidfit.hop.clickbank.net/
