Viewing entries tagged
six pack

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Never skip leg day, right? To WIN PumpUp swag this week, post your silliest health/fitness related picture! Make PumpUp laugh! Be sure to tag it with #PumpUpSwag! Brownie points if you reblog :) This hilarious photo is from PumpUp member ggrmi, look at her six-pack!

3 Keys to the Abs of Your Dreams

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This is a guest post by Danielle Shoom, Personal Trainer. Visit Danielle’s website here

How to get the abs of your dreams

As a trainer one of the most common things I’m asked is “how do I get abs”?  Without a strong core you have nothing when it comes to fitness or everyday life. Here are 3 tips to get you the six pack of your dreams.

1. Abs Are Made In The Kitchen

Exercises is obviously a huge part of having a great body and flat stomach. However food is the number one thing that can make or break your quest for a six pack. Of course eating high fat and calorie food is not good for you. Your body creates cortisol when it is in stress- often because of poor diet, this will create fat around your stomach area. Everyone has abs sometimes they are just hiding.

2. Cardio

I know no one wants to hear this but its true. Cardio is how you loose weight and inches, you have to get your heart rate up! I suggested doing some type of cardio at least 30 minutes 3 times a week.

3. Crunches Are Not The Answer

People think you can get a great six pack from doing a million crunches, this is SO not true. Your abs are not just what you see in the front of your stomach. There is much more to it! To keep it simple I will break it down into 3 different areas.

1. Rectus Abdominis- the muscle in front of your stomach “six pack” muscles. 

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A table top leg crunch is a great exercise to work the Rectus Abdominis. Bring your legs inline with your hips and bend your knees. Interlace your fingers behind your head, lift and lower your head with control.

2. Obliques- Run along the sides of your stomach, there are the internal and external obliques

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Bicycle crunches will work those oblique muscles, interlace your fingers behind your head and bring your legs back to a table top. Then crunch up at the top twist your shoulder towards your opposite knee. Continue like this alternating sides.

3.  Transverse Abdominis- Lies behind the the rectus abdominis it is the deepest abdominal muscle and helps all of your limbs move.

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Plank- this is my favourite exercise! It works your entire body and all of your core muscles are engaged, it’s great! Come down on your forearms and bring your legs long behind you. Lift your body up then press back through your heels, stay wide along the shoulders and squeeze your bum.

Start working on that six pack today! It won’t appear over night but by following these steps you’ll get there. Do these exercises for 1 minute before hopping in the shower and you will start to feel stronger in no time!

Danielle Shoom is a personal trainer, group fitness instructor, and nutrition enthusiast based in Toronto, Ontario. Visit Danielle’s website at danielleshoomfitness.com

Abs- Shortcuts to a six pack

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Many of us have the goal of achieving a tight, ripped midsection. Nice abs seems to signify that an individual is fit, healthy and sexy all at once.  So, how do we achieve this goal?

Many people think that the key to abs is, well, working the abs a lot. People endlessly work on their core, with the goal of achieving a six pack. The real secret is that no matter how developed your midsection is, your abs will not show unless you achieve a low enough body percentage.

A common misunderstanding is that people believe you can reduce fat in the abdominal area by doing a lot of crunches or ab workouts. This myth, commonly referred to as “spot reduction” is not possible. Fat is lost from the whole body, not just one area.

With all of this in mind, here are some of the top 5 ways to shed fat, and achieve that tight, flat midsection.

  1. Weight Training- Lifting weights requires a lot of energy, causing calories to be burned both during and after exercise. Also, muscle created from lifting weights also burns more calories!
  2. Lowering Calories- Simply put, eating less then your body requires. 500 calories less to be exact. This amount under maintenance calories (the amount of calories needed to maintain your weight) has been shown to be ideal for weight loss.
  3. Cardio- Whatever works for you! If you like the treadmill, run on the treadmill! If you enjoy walking, then go for a walk! Play sports if that’s your thing. The key here is to be active, which is always easier when you are having fun!
  4. Eat Clean- You might hear this expression a lot, but what does it mean? Eating natural whole foods, and eating less refined foods will allow your body to stay in a fat burning.
  5. Sleep- Sleeping for at least 8 hours a day is crucial to weight loss.

Follow these five steps, and you will be on your way to the flat and toned midsection you’ve always wanted!

Michael is a fitness enthusiast who works daily to achieve his fitness and athletic goals. He works as a personal trainer at Golden Glide Fitness, and has his honors bachelors degree in Medical Sciences. He works constantly to build his expertise in both nutrition and training. 

Photo Credit: PumpUp member @fitspirational