Is there really such a thing as the best ab workout.? To get a ripped set of abs or a flat toned stomach there is no best ab workout that will give you the desired results. When looking for great looking abs then you must approach this with the whole picture in mind. You must adopt an entire nutrition and fitness program with a corresponding lifestyle and strong mindset before even thinking about doing an ab workout.

So before you embark on any health and fitness regime it is important to ask yourself what exactly do I want to achieve? what is my goal?With regards to the abdominal s for some people all they want is a flat stomach so they can get in a their favorite jeans or fit into a dress. For others only the ripped washboard abs will do or maybe they are looking to strengthen their core to feel stronger and eliminate pain.

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Once you have a clear picture of what precisely you are trying to accomplish then you can plan out exactly what you need to do. So for example if you are looking the get a flat stomach or reveal your six pack then the first thing you need to do is reduce your body fat. If you don’t have low levels of body fat then it doesn’t matter how many abdominal workouts you perform you will not see one single ab.

To get to this point first you must eat healthy otherwise known as eating clean. Stay away from all processed food, fast food and sugary treats. Eat a variety of proteins, carbs and fats that are rich in nutrients and will keep your body in a fat burning state rather than fat storing one. Also remember to control your portion size to limit the amount of calories you consume every day. Secondly you need to train correctly using a combination of weight training and interval cardio training that will make you work at a high intensity and force your body into metabolic turmoil resulting in a loss of body fat.

When you get these two factors working in harmony then you can consider what is the best ab workout to make your results even more spectacular.

A Different Ab Workout

If you are getting tired of doing hundreds of crunches and looking for something a bit different to sculpt your stomach then try these 3 ab exercises

Front Squats – Rest two dumbbells on your shoulders with your arms high and elbows pointing outwards and perform normal squats. This is really lower body movement but works the abs hard as your body uses them even more than normal to stabilize your posture.

Wood Chops – Using a dumbbell and holding it with both hands above your head make a chopping motion down through your legs bending your knees then back to start position. Keep your back straight and abs engaged throughout motion.

Mountain Climber – Go into a high plank position then keeping your hips flat and your abs contracted slowly bring up one of your knees to your chest then return to original position. Repeat with other leg.

Remember a perfect stomach is not something you can just have just by doing a few crunches every day or else we would all be walking around with a six-pack. Look seriously at your diet and training program and ask yourself am I really working towards my goal or just going through the motions like most people in the gym.

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We should all strive to take care of our back because it is often one of the most easily injured and neglected parts of the body. A strong back is essential if we want to avoid pain and injury and maintain good posture.

Exercises for back strength should be a necessary part of every workout routine. In my opinion if you want a strong developed back and core you must perform compound movements such as the squat and the deadlift. These are fantastic exercises for your back and if you are not doing these at the moment then I strongly recommend you include these on a regular basis.

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However these movements need to be performed with correct technique and form as it is easy to injure yourself. If you are unsure how to do these exercises hire a personal trainer or other fitness professional to show you how.

Apart from these 2 exercises there are other great exercises for lower back strength that you can perform safely and without much help. Try to include them as part of your core strengthening, ab building program.

The Superman, Alternating – The superman exercise should be performed with you lying face down on gym mat with your arms directly out in front of you. Tighten the abdominal muscles, and keep your head straight along with your neck. Next, raise one arm and one leg on the same side. Keep these movements slow, and keep your abdominal muscles tight. Alternate sides, and don’t forget to breathe.

Weight Hip Extensions – The weight hip extension should start with you lying with your back on a gym mat. Make sure that your feet are flat are the floor, and the knees are bent. Grab a dumbbell of desired weight, and hold it with both hands situated down at the lower abdomen. Keep your head and neck straight and comfortable. For safety, make sure that your feet, head, neck, and upper back do not leave the mat. Slowly raise your buttocks and lower back up as far as you can, and exhale as you perform the movement. Inhale as you slowly come back down. It is important not to perform these exercises too fast because you could potentially injure yourself.

The Plank – Strengthening exercise for back, abs and neck.Lay on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, use balance on your knees instead of your toes.These particular exercises for the lower back will go a long way in keeping your back injury free or will help if you are recovering from an injury or pain. Remember to include a good warm routine before lifting any weight and stretch the whole body on a regular basis. This will stop your back muscles from shortening and keep your spine flexible.

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This article is designed to give you some basic body building tips to build up muscle and give you the ripped bulging physique that will make you stand out in the crowd.

For me the most important body building tip to remember is that there are 3 key variables to consider when looking to build up muscle and get huge. These are Training, Diet and Recovery. If you incorporate all of these factors properly then I guarantee your body will transform and build up muscle consistently. So with this in mind here are few body building tips you must follow

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1. Eat enough Protein in your diet. You should aim for 2g of protein per kilo of bodyweight. Protein sources include Chicken, Turkey, Eggs, Fish, Nuts and Whey
2. Consume enough calories each day in order to build up muscle growth. A quick guide is to multiply your bodyweight in pounds by 15. So for example a 180lb guy should be consuming around 3000 calories a day.
3. Eat regularly and consistently. Aim for 5-6 meals every 2-3 hours each day to keep your muscles pumped and avoid placing your body in a catabolic state.
4. Focus 80% of your workouts around the big compound movements such as squats, deadlifts, Presses, Pullups, Rows and Dips.
5. Make sure you train to muscular failure on each set.
6. Work to a plan and record all your workouts so you know exactly how you are doing.
7. Keep changing your workouts on a regular basis and experiment with different training systems.
8. Stretch out your muscles regularly to avoid injury
9. Try and get at least 8 hours of sleep every night
10. Have a week of complete rest after 12-16 weeks training to allow your body to recover properly.

There are many other body building tips I could give that you should consider if you are serious about building up muscle and being the envy of your friends. However as a basic strategy these elements will definitely get you moving in the right direction.

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Body building for beginners is ideal for people who want to add some muscles to their skinny frame or even someone carrying some extra weight around that they would like to get rid of, and tone their body at the same time.

 It is with this in mind that the following guidelines have been developed to help anyone wanting to get into body building.

1.Stay well away from steroids.The temptation to take them when you are looking for quick results can be strong but the downside of them is not worth the risk. Instead focus on using natural foods to help build muscle mass and if you need them a few select supplements such as whey protein powder.

2.  When starting out, it is important you start on a program that is suitable for your current strengths and abilities.  This is important if you want to avoid injury.  Don’t try too much too soon.

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3.  Maintaining a healthy diet is one of the main factors in body building, and it is important to follow a balanced diet, high in protein and including fruits and vegetables. Typically a body builder will eat at least five to six times a day. 

 4.  To be body builder, it is important to set a specific goal as to what you want to achieve, and remain focused on that goal.  This well help to give you the motivation you need on days when you really don’t feel like working out.

5.  Listen to your body!  To avoid injury it is important that you listen to your body so you can either stop or modify what you are doing before it’s too late. Once you are injured, you will need to stop for recovery time etc and this will set you back.

6.  As a body builder, you need to focus on working out your entire body, not just specific areas, otherwise you will look distorted.

7.  Be sure to keep yourself well hydrated during workouts, and drink plenty of water.  Water is an important part of body building and helps to flush toxins out of the body.

8.  If you can, seek the advice of a trainer or other expert, who can guide you by setting up a body building program.  Talking to an expert means you will be armed with knowledge of what actually works.

9. Avoid overtraining because this is counterproductive and you will not achieve your desired results.

10. Enjoy it!  If you are not enjoying body building, then it is difficult to stay motivated to continue on.  By focusing on the end result, you dramatically increase your chances of achieving the results you are after.

Finally, a body building for beginners program must be geared towards your experience level, and you should not start off including routines of professional body builders.  This is one mistake that is commonly made by new body builders.  By following the above guidelines and sticking to your diet and exercise program, you will soon have a muscular, ripped body before you know it.

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Burn the Fat, Feed the Muscle is a fitness program ebook that has been a best seller for the last 6 years. It is written by natural bodybuilder Tom Venuto a well known and respected fat loss expert who has produced many articles for various magazines and websites.

Tom designed this program to help people focus on losing fat not just weight and to teach people how to maintain their physique for life. It is a system he has produced after many years of competitive natural bodybuilding where the need to reduce body fat to low levels is a main component of the sport.

However this program is not just for bodybuilders or fitness models this is a comprehensive guide to really understanding your body and how what you eat affects you.

As the author says in his introduction “It doesn’t matter whether you’re a gym veteran preparing for bodybuilding contest or you’ve never worked out a day in your life. If you want to lose body fat and keep it off forever, without losing muscle, without slowing down your metabolism and without starvation, drugs or gimmicks, then this book is for you

So with this information and some hard work and commitment you can transform your body not just for a few weeks or months but for the rest of your life. 

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What’s in the Program?

Tom Venuto’s program is a 340-page book that is really more of a nutrition program than an overall fitness guide. Yes there is a section in the book on exercise and what training you need to be doing for fat loss but this just takes up 2 chapters from the 17 in the book. The real emphasis is giving the reader a an extremely detailed look at  nutrition and food in general how we need to approach as to get the results we want will require a different course of action depending on our genetic makeup. As I said the information you are getting here is second to none, I learnt more about nutrition from this ebook than from anything else I had previously read on the subject.

The book also gives away some great insider secrets that I had never heard of before such as carbohydrate tapering or carbohydrate cycling that work great for breaking fat loss plateaus or if you are particularly sensitive to carbohydrates.

Another area that I think the program excels and that is often overlooked l is the mindset required for great personal changes such as transforming our bodies. Whatever we want to succeed in we must first adopt the right mindset to make sure that the actions and decisions we take are ones that will lead us to our ultimate aim.

This is a very important concept that the book deals with straight away in the first chapter as it is probably the main reason why most people fail in trying to lose fat. Developing the right mindset through techniques such as goal setting and visualization is vital if you are to change you body and ultimately your life.

The Verdict

This is not for you if want a quick fix to losing fat. The fact that it is over 300 pages tells you that this is a serious piece of work that requires serious commitment, dedication and focus.

What you are getting is not just a highly effective fat loss strategy but an education on how to manage your body and diet for ever. This should be a great resource that you can return to repeatedly safe in the knowledge that if you put in the work and follow the advice you will never have suffer from fat loss issues again

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With more and more people choosing to train at away from the gym I get a lot of people asking me for a dumbbell workout routine that they can do at home. For me dumbbell workouts are of the best forms of training you can do for building muscle and burning body fat.

Chest Press – Flat Bench

Reverse Lunges

Dumbell Reverse Fly

Step Ups

As you can see the next exercise in the routine uses a different muscle as the main emphasis although most exercises are total body making you work incredibly hard especially when using heavy weights. You can also split this into 3 super sets.

To achieve this metabolic reaction with dumbbells, you must perform workouts that involve all the big, major muscle groups AND the cardio respiratory system. So this means including exercises such as squats, deadlifts, step-ups, lunges, presses, and rowing movements and training with small rest periods of less than a minute.

You also need to work with a weight level that allows you to do only between 8-12 reps per exercise. Working out with this level of resistance and with little rest time will make you work at high intensity that will allows you to still build a little muscle while ripping off body fat and give your heart and lungs a workout they won’t forget in a hurry.

The secret to reaching your goals is to get the most out of your training equipment and training time. Anybody can get hold of a a set of dumbbells so there is no excuse to getting started and having a great workout. Your body will thank you for it.

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If you want really big arms then you must have well developed triceps. Likewise if you want to get rid of the floppy bat wings on your arm then you need to target the triceps. To be honest if you are pushing heavy weights then you should have good size triceps as a by product they are heavily involved in any pushing movement we do. However if you feel the need to add some specific tricep exercises to your routine here are 3 excellent ones to perform.

Close Grip Tricep Press – Using barbell lie flat on a bench then your hands close together holding the bar do a normal chest press movement. The closer grip puts more emphasis on the Triceps and involves them more as you press the weight upwards. This is a great Tricep mass buiding exercise.

Kickbacks – Stand with your torso bent parallel to the floor with a dumbbell in each hand situated down at the sides. Keep your back stable, and bring your elbows up parallel to your torso. Bend your elbows until your arms are in alignment with your torso, and squeeze your triceps muscles. It may even be easier to do one arm at a time. It just depends on what your preference is. Perform until you have completed the desired amount of reps.

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Triceps Extensions – This has been proven to be one of the most effective exercises for triceps, and it is very simple to perform. You can perform this movement either sitting or standing. If you choose to stand, then make sure that your feet are situated at about hip width apart. Either way, make sure that you maintain good posture, and your head and neck remain level and straight. For more challenge, sit on an exercise ball. Use a medium weight to perform this exercise. Grip the weight at one end, and hold over your head. Keep your elbows close to your body throughout the exercises to ensure that the triceps are directly targeted. Start with the arms straight up over your head, and then slowly lower while exhaling until your elbows are at about a 90 degree angle. Be sure to squeeze your triceps when raising the arms back up, and do not lock the elbow joints. Repeat for the desired amount of reps.

Your exercises for triceps should be slightly challenging, especially if your goal is to gain more muscle mass. Make sure that you can do perform a full set of movements with your exercises to make sure the muscle is worked to the maximum. If you are more focused on toning your muscle, then you should do around 15-20 reps with less weight, but still heavy enough to feel a challenge. For more muscle, reps of 6-12 should be performed. Include a Tricep workout maybe once or a week if needed and always perform after the main compound exercises in your routine.

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The core muscles are very close together, with many of them layered.  If all of these muscles are worked out correctly with the right exercises, then you will start to see your core strength increase.

Performing core exercises incorrectly can cause injury, so it is important to seek proper guidance.What is so good about core strength training is that you don’t need the expensive fitness machines to strengthen your core. In fact, you can strengthen your core muscles anywhere, any time.

The following guidelines list what you should focus on when planning your core training:

 1. Insure the core exercises you do, work out the entire core area both the outer and inner layers.

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2. Don’t spend hours doing hundreds of sit ups. 5-10 minutes of quality core exercises

    should be more than enough to work the muscles properly

3. Core exercises are appropriate for both genders – don’t dimiss an exercise for being too manly or girly

4. Your core workout should be challenging, however you don’t want to be paying for it the next three weeks either, so be sure not to push it too hard.

5. Vary your exercises, so that you achieve a full core work out.

When starting a workout program, it is important to start slowly and build up gradually.  Listen to your body and allow time for recovery. You can even perform your core exercises at home, using only your body weight.

At first, core strength training can be difficult, especially if your core has never been worked out before.  As your core muscles strengthen, you will find that each exercise gets easier.  Allow your body to rest for at least a day in between each core muscle work out.

If you are not sure which exercises are a suitable for you, it is important you seek guidance from an appropriate source, but as a guide, core exercises may include the hip extension, the plank, the side plank, or even the push-up plank to start. More advanced core exercises can be incorporated into your workout routine as you build your strength.

Core strength training is not just for getting big abdominal muscles but should be focus on working the deep inner layers as well. Not only will this give your stomach a smaller and tighter appearence but assist greatly with back problems, posture and overall strength as it is the core muscles that are used in every movement we do.

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When looking to shed those excess pounds people generally turn to cardio activity as their main fat burning exercise. This means lots of running, cycling, walking or on the rowing machine and cross trainer in the gym.

Well according to recent research and my own experience as a Personal Trainer an over reliance on cardio training can actually have negative effects on your fat burning efforts.

This is because excessive cardio training can result in a loss of lean muscle mass resulting in a lower metabolism and if you have a lower metabolism you will be burning less fat.

This can cause the syndrome of “thin fat” people who are small in size but having no muscle tone and a low metabolic rate therefore making them very vulnerable to rapid weight gain should they stop training and begin eating normally again.

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Secondly when doing low to moderate intensity cardio training your metabolic rate is only elevated for maybe 1-3 hours after you have finished your session so your capacity to burn fat in the “afterburn” of exercise is very limited.

So with these points in mind it now seems that the best fat burning exercise are the ones that build lean muscle and are performed at a higher intensity to create a much stronger and longer fat stripping post exercise metabolic state. This means including lots of free weight and bodyweight exercises in your fat burning program.

However not all these type of exercises are suitable for fat burning and your focus should be multi joint movements that use many different muscles in the body thereby increasing the amount of energy used and increasing the level of intensity of the training.

The main exercises you should perform on a regular basis are:

Squats – Perform various types using free weight dumbbells and Barbells (No Machines!)

Deadlifts – Again to be performed with Dumbbells and Barbells

Chest and Shoulder Presses – No Machines if possible

Push ups- Use varying techniques to increase the difficulty

Pullups - Very difficult for most people only perform if you can do full range of movement. If you cannot do this exercise then use lat Pulldowns

Lunges – Vary between front, reverse and side.

Rows – Bent over Rows and cable rows

There are lots of variations of these exercises and I would recommend you research further to get more ideas.

When performing these as fat burning exercise you do need to focus keeping the intensity of your workout high. This means using relatively heavy weights ( weights you can perform between 6-10 reps ) and keeping rest rates between sets under less than 60 seconds so the heart rate is elevated throughout the workout.

I also recommend incorporating training techniques such as super sets where you go from one exercise straight to another then rest. This would be one set.

An example of this would be doing 8 reps of deadlifts then performing 8 reps incline chest presses straight away. This does work better if you use opposing muscle groups in your exercise choices.

So if you are getting bored doing the same old cardio routine then I strongly recommend you introduce regular free weight workouts into your weekly regime, I guarantee you will not be disappointed with the results.