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Beginner’s
Guide to Abdominal Exercises and Getting Fit: Part 1
By Garrett Braunreiter, GHF's Success Coach
Abdominal exercises are critical for achieving your fitness
goals and this article includes ideas for improving your
abdominal muscles and getting in the best shape of your
life. In addition to this helpful abdominal exercises article,
be sure to take our FREE
Fitness Analysis!
Once you've completed the brief questionnaire,
you'll receive specific recommendations based on your responses,
including a sample strength training workout with exercise
instructions! As a special thank you, you'll also receive
the new e-book, Big Fat Lies, absolutely FREE of charge.
The very thought of going from zero fitness and marshmallow
softness to improving your stamina, firmness and energy
with abdominal exercises can seem overwhelming - enough
to make you want to lie down. But even against the odds
and the tide of excuses and a history of couch-potatoness,
you can start. And you can continue.…into a regular
routine of very effective abdominal exercises. If you're
at this point in your life, you're the right candidate for
transformation. This abdominal exercises plan just may be
your best bet.
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Change is an all-or-nothing proposition. You either do
it, or you don't. You can't just abdominal exercises for
3 times one week, once the next week, take a couple of weeks
off, go twice a week, and so on and expect to reap all the
benefits. Only a handful of people can get into a regular
abdominal exercises routine by suddenly beginning to exercise.
Something just clicks inside and they workout with energy,
and they enjoy it. But for the other 95%, getting into a
regular routine with abdominal exercises is not so easy.
For these people, beginning an abdominal exercises program
comes in stages, step by step, many of which happen before
you even slip on your workout shoes or enter the gym. The
very fact that you're reading this article means that you're
already in one of the important first stages. And continuing
to exercise regularly is also a process of change, a cycle
of smooth sailing and bumpy seas.
Fortunately, there are techniques that you can use to help
you move to the next level. Just be aware that the stage
you are in changes all the time. Of course, once you know
where you are, it's easy to see what's next. Here's how
to get there….
Step 1: I don't want to do abdominal
exercises
If you are at this stage, you may be wondering what could
possibly be done to get you to budge beyond it. Other people
might be pressuring you, but IT'S UP TO YOU--you're the
one who has to tie your shoes and actually do the abdominal
exercises. And you don't even want to make the effort to
think about it. Two things can offer a push: Acquiring knowledge
and whining.
Acquiring knowledge involves being open to facts and opinions
concerning your state of fitness (or lack of it) and both
the benefits of abdominal exercises and the health risks
of not exercising. The source of the information can be
external--others observing that you don't exercise, loved
ones confronting you about it, family members giving you
newspaper or magazine articles about exercise. Or it can
be internal--watching TV or movies about sports, reading
about exercise, learning about the psychology of why people
don't do abdominal exercises.
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BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle |
No one will see your six pack if you have a layer of body fat covering up all the hard work you put into your abdominals. To achieve a great looking mid section, you not only need to workout your abs, but even more important, you need a low enough body fat for your abs to show!
We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight forward approach to burning fat and building muscle will help you get the washboard abs you desire and the results you want. |
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In some cases, simply soaking up the incoming information
can at least make you more likely to start thinking seriously
about abdominal exercises, even if you have no intention
of doing anything about it. It could be, however, that despite
the good efforts of your friends and relatives, the fact
still remains that you don't want to do abdominal exercises.
And right now you simply may not be interested in gathering
information.
So maybe you need to try venting and whining. This involves
giving vent to the problem. You may complain about what
happened the last time you tried to do abdominal exercises
("Oh, that cramp I got! I was sore for days!")
or all the things that kept you from working out ("I
wanted to, but Janey had a dentist's appointment").
All this talking and complaining about the problem helps.
It at least gets you thinking about exercising. It gets
the wheels turning so that getting fit becomes a problem
to be solved. That is, if you CHOOSE to look at it that
way. Here's my rule for complainers: You have exactly TWO
MINUTES to vent and complain. Ready? Go... (Tick, tock,
tick, tock...) Okay, done. NOW GO DO SOMETHING ABOUT IT.
It may seem that nothing is happening in the I Don't Want
to do abdominal exercisess stage, but the more you acquire
knowledge and vent and whine, the more their effects can
accumulate.
Step 2: Thinking about doing abdominal
exercises
When you've reached this point, not only are you more
aware that a problem exists, you're also seriously considering
doing something about it. This is great progress, even if
you haven't actually made a commitment to start doing abdominal
exercises.
In this stage, you're considering the pros and cons of
starting with your abdominal exercises, even if you haven't
quite gotten yourself to plug in the treadmill. You're at
the point where you might increase your physical activity
or you might decide you're not quite ready for prime-time--or
any other time--abdominal exercises workouts and give it
up for now.
In this stage, you know where you want to go and you may
even know how to get there. But you can't quite cajole yourself
into following through with any abdominal exercises action.
Acquiring knowledge and venting/whining can be helpful here,
as well as two other techniques: role modeling and reinventing
yourself.
Role modeling goes beyond acquiring knowledge. Here you
closely observe someone you know, someone in the public
eye or even some fictional character who might inspire you
to fitness. You might chat with a friend who does abdominal
exercises regularly, or watch sporting events like the Olympics.
Who would be role models you respect and like? Pick some
activity you might enjoy and watch a master of it. Once
you open yourself up to the possibilities, you may be inspired
to begin with your abdominal exercise program.
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BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
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Reinventing yourself involves looking at yourself in a
different way. This is the time to return to the power of
fantasy. Try imagining yourself as an athlete or a dancer,
or just someone who is really in shape. This is NOT silly;
every champion from every walk of life had FIRST in his
mind a dream of what s/he wanted to become.
Imagery could involve mentally picturing yourself as more
flexible or thinner or whatever else abdominal exercises
could help you with. Take three minutes, sit down, lean
back, close your eyes and fantasize about anything physical
that you want to try, like doing abdominal exercises, skiing,
roller-blading, etc. Just do it.
When it's over, how does it feel? If you imagined skiing,
could you feel the wind? The crouch? Did you see the hill,
sun, snow, trees, other skiers? Could you feel the thrill
in the pit of your stomach and your head when the run was
through? Make it happen in your mind. The brain is extraordinarily
powerful. You can if you think you can, just like the Little
Engine that Could.
Also, you can use imagery to conjure up a picture of yourself
benefiting from exercise. Think of the thing abdominal exercises
could help you with that is most important to you. Could
your joints be more flexible? Would you be happier 10 pounds
lighter? Close your eyes. Imagine yourself moving as you
would like to move. Watch this in the theater of your mind
for however long it interests you. When you grow bored,
stop, whether five seconds have passed or 10 minutes. Repeat
this two or three times a day.
It's even possible that performing certain movements in
your mind rehearses the motor pathways so that when you
do try the actual abdominal exercises movement, it'll be
easier.
Good luck: I hope you enjoy all the wonderful benefits
of an effective abdominal exercise program. And don’t
forget, click here to take our FREE Fitness Analysis for
a free sample strength training program (with abdominal
exercises) and for the book, Big Fat lies!
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
Beginner Ab Exercise
Guide Part 1
Beginner Ab Exercise
Guide Part 2
Beginner Ab Exercise
Guide Part 3
>> Click here for Pete Sisco's Maximum Strength Program (Generate optimum workouts to achieve maximum results. Average
increase in strength of 70.2% in 30days)
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