Subject: HEALTH & FITNESS INFORMATION https://facebook/photo.php?v=924038894288473&l=4920951100133419 Good day to all patrons, family and friends, Each week I (Mr.. Magnum) will write some literature on health and fitness issues and also we will send some updated information on class schedule changes and gym information. If you feel that you do not want this information coming to you by e-mail, please forward a message to our e-mail and we will delete you off of the mailing list. We would like to thank each and every one of you for your continual patronage. Bodybuilding Training - Bodybuilding Abdominals Training Guide The Ultimate How To Bodybuilding Training Guide For Getting Abs Getting abdominal muscle definition is one of the most coveted goals in the bodybuilding and fitness world. Nothing looks more impressive than a well built physique with a six pack of sharply defined abdominals in front of it. There are many myths regarding how to get abs. Some people are led to believe that thousands of repetitions are required every day in order to get them to show. Others believe that the secret must be some exercise that successful bodybuilders keep to themselves. The truth of the matter is that getting abdominals is a combination of the following: 1. A Balanced Fat Burning Bodybuilding Diet. I have a saying that abs are built in the kitchen. The truth is that no matter how many abdominal exercises you do, or for how many repetitions, if you do not follow a bodybuilding diet that emphasizes fat burning you will never get to see your abs. If you go to an anatomy class in college, youll see that even without exercise, everybody has a great set of abs. However, they are covered by a layer of fat and water. In order for you to be able to see your abs, you need to get your body fat to be low enough for the abs to show. For men this comes out to be a body fat level below 10% body fat and for women below 13%. Typically, guys that have a well defined six pack hover at around 6-7% body fat and women at 11-12%. A great diet consisting of 40% carbs, 40% proteins, and 20% good fats works best for the purposes of losing body fat. Since you are focused on reducing body fat, dairy products and fruits need to be eliminated at this time; not because they are not healthy, but due to the fact that the type of simple carbs contained in these foods may slow down fat loss. Carbs should come mainly from complex slow releasing sources such as oatmeal, grits, brown rice, sweat potatoes in combination with fibrous sources such as green beans and broccoli. Proteins should come from chicken, turkey, tuna, and lean red meats. Fats should come from monounsaturated and polyunsaturated sources. Canned extra virgin olive oil and flax seed oil should be the main sources of these. For more information on this topic, please take a look at my Bodybuilding Diets Guide. 2. Enough Cardio built into the program to start the fat loss process and burn some extra calories. 20-30 minutes, 3 times a week at a challenging pace should start producing results. For those of us with a slower metabolism, we may need up to 45 minutes 6-7 times a week. For more information on this topic, please take a look at my Cardiovascular Workouts Page. 3. A Good Weight Training Routine that has you in the gym for 45-60 minutes four to five times a week. After all, you do not want to just have abs without a good physique to carry them, right? 4. An Abdominal Training Program that is performed at least 3 times a week. A good abdominal training routine serves to strengthen and tone the ab muscles thus giving them a firm and hard look once you are able to see them. 5. 6. Bonus: Bodybuilding Supplements For Abs Are there any bodybuilding supplements that can help a bodybuilder get abs? If the advice provided above is not followed, then no supplements that you take may help you in your quest for good abs. However, assuming that you are following all of the advice provided above, there are a few supplement stacks that may indeed improve your metabolism and help you in your quest for better abs. 7. The Magnificent Seven Bodybuilding Abdominals Training Routine Nothing looks more impressive than a well built physique with a six pack of sharply defined abdominal muscles in front of it. Remembering that abdominal definition is entirely dependent upon an awesome bodybuilding diet (as unless you strip enough body fat from your body to get down to 6% for males and 12% for women you will not be able to clearly see your abdominals), I will present below a routine that guarantees quick results in terms of hardening the abdominal wall. The routine below is composed of 7 abdominal exercises carefully chosen to hit both the upper and lower abdominals. You will note that it can be performed very easily in the comfort of your living room. You will also notice that no direct oblique work is present. The reason for this is the fact that in my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough indirect stimulation from basic exercises like Squats, Deadlifts, and Standing Presses, as well as Sit-ups, V-Ups, etc. Exercise #1: Partial Sit-Ups Primary Target: Upper Abs Secondary Target: Lower Abs and Obliques 1. Lie flat with your back on the floor and your knees bent. Your legs should be secured under a piece of heavy furniture. (Note: I am assuming that you are doing this routine at home). 2. Place your hands crossed in front of your chest. 3. Flexing your abdominals, raise your torso until your torso is lifted about 30 degrees off the floor. Exhale as you perform this step. 4. Retaining tension on the abs, lower your torso to the beginning position as you inhale. Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth. Exercise #2: Lying Leg Raises Primary Target: Lower Abs Secondary Target: Upper Abs and Obliques 1. Lie flat with your back on the floor and your legs extended straight in front of you. 2. Place your hands at your sides by the floor for support. 3. Flexing your lower abdominals, raise your legs and exhale until they are perpendicular to the floor. 4. Retaining tension on the abs, lower your legs to the beginning position stopping just an inch off the floor as you inhale. Safety Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement. Exercise #3: Lying Leg Raise & Crunch Combo Primary Target: Upper and Lower Abs Secondary Target: Obliques 1. Lie flat with your back on the floor and your legs extended straight in front of you. 2. Place your hands at your sides by the floor for support. 3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor. 4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale. 5. Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well while breathing in. Safety Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth. Exercise #4: Knee-Ins Primary Target: Lower Abs Secondary Target: Upper Abs and Obliques 1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support. 2. Keeping your knees together, pull your knees in towards your chest as you exhale until you can go no further. 3. Keeping the tension on your lower ab muscles, return to the start position as you inhale and repeat the movement until you have completed your set. Exercise #5: Modified V-Ups Primary Target: Upper and Lower Abs Secondary Target: Obliques 1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support. 2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them as you inhale. 3. Exhale as you return to the start position and repeat the movement until you have completed your set. Note: This is a modified version of the V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support. Exercise #6: Crunches Primary Target: Upper Abs Secondary Target: Lower Abs and Obliques 1. Lie flat with your back on the floor and your legs in front of you bent at the knees. 2. Place your hands crossed in front of your chest. 3. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale. 4. Retaining tension on the abs, bring your torso to the starting position as you inhale. Safety Note: Maintain full control throughout the movement and avoid the temptation to rock back and forth). Exercise Variation: I like to perform this movement on top of an exercise ball in order to achieve full stretch of the abdominal wall and thus get full range of motion. Exercise #7: Knee-In & Crunch Combination Primary Target: Upper and Lower Abs Secondary Target: Obliques 1. Lie flat with your back on the floor and your legs straight in front of you. 2. Place your hands at your sides by the floor for support. 3. Slowly bend your legs at the knees bringing them towards your chest. 4. Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor as you exhale. 5. Return your legs to the starting position and bring your torso back to the floor as you inhale. 6. Sets, Reps and Rest in Between Sets Each exercise is to be done for 3 sets each of as many repetitions as you can perform in good form. Typically, I end up doing anywhere from 15-50 repetitions. I focus more these days on feeling the repetition and the burn than actual amount of repetitions. Remember that you get better results from performing 15 impeccable and well controlled repetitions than 50 sloppy ones. There are many ways to perform this routine. I like to do a superset of exercises 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, superset 5 & 6, rest 30 seconds and perform exercise 7. After exercise 7, I rest 1 minute and start the sequence again two more times for a total of three sets. This is just the way that I like to do it. You may want to do it in the more traditional way of doing 3 sets for sit-ups (with no more than 60 seconds of rest in between sets) and after those three sets, move on to the next exercise, etc. It is really up to you. My personal goal is to be able, at the end of 12 weeks, to do the seven exercises in a big giant set all at once. Modifications For Absolute Beginners Note that this is an advanced abdominal routine. I would not recommend it to absolute beginners. Beginners would be better off just performing 1 set of each exercise with a minute of rest in between sets for 6 weeks. After 6 weeks, they can move up to 2 sets for each exercise resting a minute in between sets. After remaining at this new challenging level for 6 more weeks then they can move on to the advanced routine thereafter. When To Perform The Routine You can perform this abdominal routine at any time that is convenient for you. Even in the late afternoon as you watch the news. Ideally, I like to do abs followed by cardiovascular exercise first thing in the morning and weight training in the afternoon. That way I get to spike up my metabolism twice a day. If due to schedule conflicts I can only do one session on a particular day, then the order below is the way in which I do it all at once: o Abdominal Routine (Great pre-warm-up before the weight training session) o Weight Training o Cardiovascular Exercise Typically, however if I have a full day ahead of me, I rather just perform weights and cardio in the morning and then abs at night whenever I get home since the abdominal routine is easily done in the living room. In this manner, I do not have such a big exhausting session first thing in the morning and I still get two metabolic spikes. Abdominal Workout Frequency You may perform this routine a minimum of 3 days per week with the maximum being every day. However, keep in mind that you will not get to see your abs unless you are eating slightly less calories than your body burns. Remember that I am not talking about starvation here. I am referring to 5-6 small meals a day composed of roughly 40% carbs, 40% Protein and 20% Fats each as advised on my Bodybuilding Nutrition Basics article inwhich I had written weeks earlier. People with higher metabolisms may need a bit more carbohydrates however. In addition, ensure that you are doing at least 3 days of cardiovascular exercise work. Workout Modifications If you cannot do an exercise due to lower back injuries, for instance, then feel free to substitute it for an exercise that does not bother your back. If on the other hand, if you have a healthy lower back and would like to add a bit of mass to your abs, I would just do this routine three times a week but use some resistance in the exercises. Instructions For Quickest Results Assuming that you are an advanced bodybuilder, the quickest results will come from performing this routine on a daily basis in conjunction with aerobic exercise first thing in the morning with weight training performed later in the afternoon. Conclusions I cannot overemphasize enough that if your bodybuilding diet is not dialed in neither will be your abs no matter how much cardio or exercise you do. So stick to your diet, weight train hard, and bomb those abs. Come Spring and Summer and I guarantee that if you have paid your dues you will have a better midsection than the one you have now. One more statement that I would like to mention pertaining to gym educate: 1) When finish using any piece of equipment please be advised to strip your weights from the machine and clean it if your are sweating. 2) Never hog a machine that you are using, always allow others the right to (cut in) or use a machine after you finish your set. 3) Always pick up and strip your weights from off the machines that you are using and place them back on the weight racks or there respected location that they originally came from. 4) Please pick up your trash ( drinking cups and paper hand towels.ect...) and place in trash bins when you no longer are using them. *I hope that these articles each week are actually helping my readers and members get a good understanding of fitness and nutrition...Have a great weekend! Author / Ron Magnum Owner, Author, Directing Manager, Certified Master Instructor, Certified Diet Center Consultant, Certified Sports Nutritionist, Certified Exercise Therepist, Certified Kick Boxing Instructor, Certified personal trainer, Certified Step Aerobics Instructor, Certified Aerobic Instructor, Retired Professional Athlete 3 Sports) Pro-Natural Bodybuilder Former Pro/Am N.B.A. Natural Mr.. America, Pro-Wrestler (NEW ENGLAND WRESTLING ASSOCIATION) , Pro- Arm Wrestler – Undefeated Light heavyweight Champion (MONSTER ARM WRESTLING ASSOCIATION) MAGNUM PRODIGY SIGNATURESERIES ALL NATURAL SUPPLEMENTS ARE AVAILABLE AT THE FRONT COUNTER. IF YOU HAVE QUESTIONS PERTAINING TO WHAT IS AVAILABLE PLEASE SPEAK TO MR.. MAGNUM. WE HAVE A HOST OF VITAMIN & MINERAL, PROTEIN, FAT BURNERS & OTHER PRODUCTS FOR MALES & FEMALES. ALL PRODUCTS ARE WITHOUT FILLERS AND UNNATURAL INGREDIENTS... My FIRST PUBLISHED book the CHRONICLES AND EXCERPTS OF DIVINE WISDOM AND FOOD FOR THOUGHT IS AVAILABLE TO PURCHASE AT THE FRONT DESK OF GYM AND BROWN & COMPANY BOOK MARK STORE ON FRONT STREET IN BERMUDA. IT CAN ALSO BE PURCHASED THRU BARNES & NOBLE, AMAZON.COM AND DORRANCE PUBLISHING COMPANY AT 1 (800) 788-7654 - General Customer line. WEB SITES: magnumpowerforcegym.bm WWW.DIETCENTER.COM WWW.MAGNUMALKALINEHEALINGWATERS.COM HTTP://61880759.FGXPRESS.COM FOOD FOR THOUGHT: OUR ONLY LIMITATIONS IN LIFE ARE THOSE WE SET UP IN OUR MINDS OR PERMIT OTHERS TO ESTABLISH FOR US. FOR IT IS THE WILL OF OUR INTELLECT THAT FORGES OUR BODYS AND MINDS AND SO AS A MAN BELIEVES, SO SHALL HE BECOME.
Posted on: Fri, 23 Jan 2015 08:19:19 +0000
Trending Topics
Recently Viewed Topics
© 2015