If you want Ripped Abs, You’ve come to the Right Place!
By the time that you finish reading this page, you will know exactly how to get ripped fast. In fact, you might learn more about your abdominal muscles than you ever wanted to know. I’ll try to keep it interesting. There are three basic areas that you need to focus on:
It’s easy enough to learn the right exercises. Scientists are able to measure the effectiveness of abdominal exercising using EMG. That’s electromyography. It measures and records the activity that is going on in the muscles.
When you talk about building a “six-pack”, you are talking about a group of muscles known as the rectus abdominus. But, many people forget about the oblique muscles. Different abdominal exercises are more effective for building the oblique muscles while others are more effective at building the six-pack. For example, the Captain’s Chair (a common piece of equipment in most gyms and exercise facilities) causes more activity in the oblique muscles. The bicycle crunch causes more activity in the rectus abdominus. So, now you’ve learned your first lesson.
The most effective exercise for getting ripped abs is the Bicycle Crunch.
But, it is not only the type of exercise that you do; it is also HOW you do it. Learning good form can be difficult, particularly if you are just reading about the exercise. Videos help a lot when it comes to learning correct form. If done incorrectly, the bicycle crunch puts too much strain on your neck. If done to quickly, the exerciser forgets to use proper form. If you are doing hundreds of reps, then you are either using incorrect form, doing the moves too quickly or both.
You also need to remember that all abdominal exercises put some stress on the lower back. That means that it is even more important to limit the number of reps that you do. If you build strong abdominal muscles, you will support the spine and keep the body balanced, but you don’t need hundreds of crunches per day to do that. Instead of increasing the number of reps, you want to make the exercise more intense, focus more on form, slow the movement down, etc.
And remember that your abdominal muscles are engaged during many of the other exercise that you do. Focus on keeping them tight and flexed, even when you are sitting at the computer, like you are right now. How’s your posture? Are you slouching or sitting up straight. Flex and tighten those muscles right now…see how much better your back feels?
There is a commonly held belief that you can isolate the lower abdominals. It just isn’t true. If you are working the upper abs, you are working the lower abs, too. Those lower muscles do kick in a little more doing certain parts of an exercise, but you can’t really focus on them. So, there’s no point in trying. Here’s another common myth:
You Can Get Ripped Fast Without Eating Right.
If you want people to be able to see your abdominal muscles, you have to lose the fat that is covering them up. Lean protein is one of the keys to building muscle and burning fat, but you must also create a “calorie deficit”. That doesn’t mean that you have to count every calorie that you eat. It may mean that you need to do a little more cardio, because cardio burns more calories than any other form of exercise. Now, as far as increasing the time that you spend working out…don’t do it. When you are trying to build muscle, increasing reps past 15 is counterproductive. Here’s another myth:
There is a Machine that Will Help You Get Ripped Abs Faster.
EMG results show that the torso track causes slightly more activity in the rectus abdominus than regular crunches. Using an exercise ball, if done properly, is more effective than the torso track, but as I stated, way back in the beginning, the most effective exercise for getting ripped abs is the bicycle crunch.
What about the ab-roller? Again, it is only slightly more effective than a traditional crunch, less effective than a torso track.
And the reason that everyone is throwing away the ab rocker is this. It is far less effective than a traditional crunch. It works out the oblique abdominals, to a certain extent, but it doesn’t work the abs out by much at all. So, stop wasting your money on all of those machines and try something different.
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Mike is a:
He is the founder of “Truth about Abs”, an author and motivational speaker. You can learn everything that you need to know about:
Sure, I know. Everyone has a program, but no one else has a COMPLETE program. Not only is the site educational, it is also supportive. By talking with other members, you can learn what worked for them. You can talk about your failures and your successes. When someone comes up with something new, which happens all the time in the fitness industry, you’ll learn about it right away, long before the newsstands and TV gets hold of it.
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