Techniques for Abdominal Definition

If you want those cut abs by summer, now is the time to start doing the work. Genetics are less of a role than most people believe, especially when it come to core definition. Focusing on the right aspects of fitness and nutrition will shape your body however you please, it just takes knowledge, hard work and dedication. Here are a few effective techniques for you to get the abs you can show off proudly.

One of the most fundamental aspects of any successful exercise program is to lift heavy with good form. Lifting heavy causes an insane amount of core activation, assuming exercises are done correctly. The physiological activation of a muscle fiber signals the chemical pathways that produce testosterone. The ideal rep rage for this type of physiological response is 5 reps for 4-8 sets with as much weight you can lift CORRECTLY. You should have 1-2 years of lifting experience practising good form before attempting brutally heavy lifts.

On top of testosterone production, the activation of muscle fibres will build up the size of the fibers, making them more visible. Improving mind-muscle connection of the core has many benefits; including increase in strength, performance and safety of all exercises. The nerves corresponding with the lower part of the abs will shut off, mainly due to sitting. As they say, if you don’t use it, you lose it. Activate the entire core using simple exercises such as leg lifts or planks in the warm-up. This will improve nerve impulse to the lower abs, improving fiber activation during all following lifts.

Once the muscle has been built up, it is then time to expose the sculpture on your mid- section. Obviously diet plays a huge role in core definition. But, here is when things get a little complicated. One of the biggest determinants of abdominal definition is the amount of water in the fat cells on top of the muscle. If this water is removed from the fat cells, the abdominal muscles will appear more defined. Obviously, this is why bodybuilders dehydrate the living Jesus out of themselves before competition. Clearly this is not the healthiest way to get great abs. In fact, the most effective way to turn the keg into a 6-pack is quite the opposite.

The first and most important things when trying to remove water from fat cells is to be really well hydrated. This sounds counter intuitive, but is the absolute truth and here is why. Drinking a tonne of water will force the body into a state of detoxification. In turn, toxins from the fat cells, along with the fluid will be forced to be excreted. Yes, you will pee a lot, no question. But don’t forget that every time you do, you’re losing water from the fat cells, decreasing their size.

Another important aspect of the detox process is the consumption of antioxidants. These are natural substances (example: Vitamin C & E) that neutralize ‘free radicals’, or unstable substances that are not supposed to be in the body. The majority toxins in the body are fat-soluble, meaning they are stored in body fat. Antioxidants will help draw the water and the toxins out cells, process and remove the waste from the body. Not only will this help you get those cut abs you are looking for, but can also prevent cancer and countless other potential future health issues.

The most effective protocol to detox is to drink 1L of natural lemon water first thing in the morning. This will help accelerate the natural detox during the morning hours. Don’t like lemons? You can also take 1500-3000mg of Vitamin C in supplemental form with 1-2L of water. Vitamin C is only one antioxidant; there are many powerful detoxifying substances in natural food.

The final and perhaps most effective tip for many people would be to abolish wheat from the diet as much as possible. Wheat causes bloating, especially in the lower abdominal area. The issue with wheat is the physiological response from the body. The body is forced to process a protein called gluten, which it cannot break down in the digestive system. It is then absorbed the lining of the stomach, then destroyed by white blood cells. This means that wheat is forcing the body to have an immune response and in turn, and inflammatory response. This inflammatory response is going to add to the water retention, joint pain and inhibit recovery on the cellular level. Above that, wheat is processed very quickly, causing an insulin response that is very similar to simple sugars. Plain and simple, processed anything will wreak havoc on the body, turning the 6 pack to a keg pretty quick.

In review, lift heavy weights while activating the core as much as possible. Drink a bunch of lemon water in the morning, avoid wheat and you will develop the definition that will really turn some heads.

3 Tips For Weight Loss For Women

A woman’s hormones are different to a man so women do need different diet tips. Hormones affect appetite control, metabolism and weight loss. A woman has to deal with weight loss problems that men don’t. Here are 3 key tips for weight loss for women that will help you to focus on your personal weight loss goals.

1. Your Head Can Tell You That You’re Hungry (When Really You’re Not).

The first of these diet tips for women relates to research published in the Proceedings of the National Academy of Sciences. Here women who were involved in the research stated they were not hungry when looking at, smelling or tasting desserts like chocolate cake or cinnamon rolls. But their brains registered the desire to eat them. Men, in contrast, did not have this issue. Women should also recognize that premenstrual syndrome (PMS) can lead to cravings for sweet foods. If you do have cravings, try and plan for them. For instance, dark chocolate helps to manage your chocolate cravings as it is very rich and you only need small amounts to get that chocolate satisfaction.

2. After Exercise Hunger.

Another problem women have to deal with that men do not is a large increase in a hormone that tells you that you’re hungry right after a workout. Therefore, that urge you get to start eating snacks right after you have done some exercise is not in your imagination. Research reveals that this might be due to evolution. Women are designed to make sure they remain fertile, and one of the ways your body tries to do this is by making sure that you don’t run out of calories to burn. Some elite female athletes have injections to stop their monthly menstrual cycle to help curb that desire to eat after an intense training regime. This, of course is not a recommended solution. Some of the best diet snacks can be made by cleaning, cutting up and storing fruits and vegetables, so they can be grabbed quickly after your workout. That way you are not tempted to open that bag of potato chips or packet of cookies.

3. Building Muscles Doesn’t Mean Being Bulky.

In the same way that women are designed to protect their reproductive systems, men are designed to have less body fat and more muscle, partly due to their primary hormone, testosterone. Strength or resistance training to build muscles is often ignored when looking at tips for weight loss for women. Women worry that if they try to build muscles they will end up looking like a bulky male body builder. But big muscles are built with the help of testosterone, a hormone that is predominate in men and very much lower in women. Even women who do an intense weight training regime everyday can’t build the bulky muscles to match male bodybuilders.Regular resistance training on your upper body, lower body and core will add lean mass to your physique and you’ll burn more calories on a daily basis.

Bust Through That Plateau!

Have you been slugging it out in the gym for months on end? Perhaps at first you were feeling great, seeing some results and motivated to keep going with your new fitness routine. But now? No matter how many chin ups or bicep curls you do, it seems like you’re getting nowhere. You’re not losing any fat, and you’re certainly not gaining any more muscle.

So is this it? Are you starting to assume that this is all your body is capable of? Or are you unwilling to accept your current state? If the latter sounds like you, you’re obviously on the plateau but looking to climb that next peak. Don’t give up – better results are still possible with these five tips:

1. Discover Your Weaknesses

If you’re lifting, start paying closer attention to your routine and identify your sticking point. We all have them – the particular part of your move where you’re at your weakest. Once you know what yours is, strengthen it. You’ll be able to lift heavier weights and as a result of the new challenge your muscles will grow faster.

Try this – lift your first sets at approximately 70% of your normal weight, then your last set at 10% more weight than you’d normally go for. It will tax your muscles differently and start to force that change.

2. Take Baby Steps

Many of us are guilty of trying to do too much at once in these situations. We stop seeing results, so we overload – stricter diets, longer workouts, more supplements. But a grueling overhaul isn’t necessarily the answer. Instead of changing everything at once, take it one little boost at a time. Cut down on carbs or sugary fruits, for example and see what that does. After a couple of weeks, try increasing your cardio. If you’re still not getting anywhere, place more attention on your weights. Just don’t do it all at once.

3. Give Yourself A Break

Consider that your plateau could be because of something other than a lack of effort or need to work harder. If you’ve been ill recently, are putting in overtime at work or dealing with stress in your personal life, these could all be affecting your results. Stress and sickness affect the body and mind in more ways than many of us realize.

If this sounds like you, give yourself a little rest. take a few days off to deal with issues, catch up on sleep and recover, keeping in mind that it isn’t time to totally slack off or start eating junk. Then, when you’re feeling refreshed, get back into your regular gym routine and you’ll likely start noticing results again.

4. Try Something Different

Have you been doing the same old workout day in and day out? You need to switch it up now and then! Take a day off from the gym now and then to go swimming, attend a boot camp, go running or try some martial arts. Break it up a little and you’ll work your body in different ways than you do during the old cardio and weights schtick. If you’re really brave, you might even consider yoga or dancing.

5. Consult A Professional

Still not getting anywhere? It’s time to seek help. Hire a personal trainer or a coach to gain further perspective, analyze your body and review your workout and diet. On rare occasions, despite our best efforts, we are just stuck on those damn plateaus and can’t seem to overcome them. There is no shame in this – it happens to the best of us. Just be honest with yourself and admit when DIY tips and tricks are no longer cutting it and it’s time to refer to an outside resource.