Ripped abdominals are the most coveted prize in the fitness world.
Most individuals like biceps, some like pecs, but everybody wants ripped abs.
There have been dozens of surveys carried out, and each time great abs are voted as the sexiest thing on a man by women.
So how can you come to sport this ever elusive prize? If you wish to transform your body, there are three areas of focus.
Although it is possible to get ripped abs at home, and I will show you how, if you can manage it, it is always far better to go to the gym.
For those who have a membership to a gym all you'll need do is go.
When you are there what else are you going to do but work out? There's next to no resistance against getting into the car and driving somewhere.
That recommendation thrown out, we'll discuss home-based solutions for ripped abdominals.
The first on the list that's vital to getting ripped abdominals is your diet.
I can't say enough how important this is.
Your diet determines your energy levels, your cravings, and if you can lose the fat necessary to see your abs.
It's absurd how much harder it is to melt off a thousand calories than to consume it.
In fact it is possible to take in a thousand calories in ten minutes if you wanted to, but even with a moderate to high intensity workout, it would take about five hours to melt off that off.
Don't go overboard on your dietary cutbacks.
Quantity is important, but so is quality.
Quality diets consist of foods which are hard to consume in the quantity needed for you to gain fat.
Throw fasting out the window as well.
If your body is not getting the necessary nutritional intake, the first thing it'll start to burn up is not fat but muscle.
This is done as a survival mechanism since muscle uses up the most energy.
By removing the muscle the body can continue to survive on fat for long periods of time.
There are too many factors contributing to how many calories you burn in a day.
So the best way of getting your calorie intake in the right range is to notice about how many calories you take in on average during the week and see how your body fat levels are changing I say week as there are daily fluctuations in your body weight that may be deceptive.
Optimally, you want your calorie consumption to be between 500 and 750 below maintenance level.
If this change is too difficult for you, try shifting your diet more towards organic meals.
When a food item is processed, the original nutrients are stripped away and calories are added.
It is through food processing that the concept of "empty calories" was started.
Next on the list to address is your workout routine.
For obtaining ripped abdominals, you're going to want to focus on activities that melt away calories by the truckload.
There are a handful of choices you will want to focus on for a workout at or around the home.
These are running, sprinting intervals, jumping rope, "turbulence training (recently becoming more well-known, but it is basically a fancy name for free weight circuit training)," and conventional as well as plyometric body weight workouts.
The bulk of these need no further explanation, but for the ones that do I'll give a quick overview.
Turbulence training is essentially another form of High Intensity Interval Training(HIIT).
Do exercises back to back with no rest time until you feel like your heart is going to beat out of your chest, then take a brief rest and repeat.
For body weight workout routines there are jump-squats, pull-ups, push-ups, sit-ups (or almost any traditional abdominal training), burpees, mountain-climbers, shoulder presses (this variation you may either set your feet on a chair and your hands on the ground with your body at a 90 degree angle and press your body up and down with your hands, or you may do this from hand-stand position), lunges, etc.
The plyometic versions are just carried out more explosively, using all of your energy.
In the jump squats you would jump as high as you can, in the push-ups you'd push hard enough that your upper body would come off the ground.
This sort of training was originally created to build the fast-twitch muscle fibers, however it works wonderfully for weight loss as well.
The final element is mindset and commitment.
To get ripped abs at home, you need that never say die attitude.
It's essential that you stick to your plans to success on both days that are good and days that are bad.
If you can make yourself do it when you do not feel like it, you are going to be happier with yourself.
Build up your reasons why you want ripped abs to carry you through the difficult days.
Ideally you'll want a workout partner that won't let you off the hook.
For home workouts, aim to make one space dedicated totally to working out.
It will help to put you in the correct mindset as soon as you enter the room should you do that.
Your energy levels and dedication won't be the same if you are in a place you'd typically watch TV or sleep.
This trick is to help eliminate distractions.
How good is your work out going to be if you're thinking about what's on TV or what you need to get from the store later? Do what you can to ensure you're focusing entirely on the exercises you are performing.
These 3 components need to work together or your hopes will not be met by your reality.
Never forget why you're putting in the efforts in the first place.
If you do, the efforts themselves will collapse.
Most individuals like biceps, some like pecs, but everybody wants ripped abs.
There have been dozens of surveys carried out, and each time great abs are voted as the sexiest thing on a man by women.
So how can you come to sport this ever elusive prize? If you wish to transform your body, there are three areas of focus.
Although it is possible to get ripped abs at home, and I will show you how, if you can manage it, it is always far better to go to the gym.
For those who have a membership to a gym all you'll need do is go.
When you are there what else are you going to do but work out? There's next to no resistance against getting into the car and driving somewhere.
That recommendation thrown out, we'll discuss home-based solutions for ripped abdominals.
The first on the list that's vital to getting ripped abdominals is your diet.
I can't say enough how important this is.
Your diet determines your energy levels, your cravings, and if you can lose the fat necessary to see your abs.
It's absurd how much harder it is to melt off a thousand calories than to consume it.
In fact it is possible to take in a thousand calories in ten minutes if you wanted to, but even with a moderate to high intensity workout, it would take about five hours to melt off that off.
Don't go overboard on your dietary cutbacks.
Quantity is important, but so is quality.
Quality diets consist of foods which are hard to consume in the quantity needed for you to gain fat.
Throw fasting out the window as well.
If your body is not getting the necessary nutritional intake, the first thing it'll start to burn up is not fat but muscle.
This is done as a survival mechanism since muscle uses up the most energy.
By removing the muscle the body can continue to survive on fat for long periods of time.
There are too many factors contributing to how many calories you burn in a day.
So the best way of getting your calorie intake in the right range is to notice about how many calories you take in on average during the week and see how your body fat levels are changing I say week as there are daily fluctuations in your body weight that may be deceptive.
Optimally, you want your calorie consumption to be between 500 and 750 below maintenance level.
If this change is too difficult for you, try shifting your diet more towards organic meals.
When a food item is processed, the original nutrients are stripped away and calories are added.
It is through food processing that the concept of "empty calories" was started.
Next on the list to address is your workout routine.
For obtaining ripped abdominals, you're going to want to focus on activities that melt away calories by the truckload.
There are a handful of choices you will want to focus on for a workout at or around the home.
These are running, sprinting intervals, jumping rope, "turbulence training (recently becoming more well-known, but it is basically a fancy name for free weight circuit training)," and conventional as well as plyometric body weight workouts.
The bulk of these need no further explanation, but for the ones that do I'll give a quick overview.
Turbulence training is essentially another form of High Intensity Interval Training(HIIT).
Do exercises back to back with no rest time until you feel like your heart is going to beat out of your chest, then take a brief rest and repeat.
For body weight workout routines there are jump-squats, pull-ups, push-ups, sit-ups (or almost any traditional abdominal training), burpees, mountain-climbers, shoulder presses (this variation you may either set your feet on a chair and your hands on the ground with your body at a 90 degree angle and press your body up and down with your hands, or you may do this from hand-stand position), lunges, etc.
The plyometic versions are just carried out more explosively, using all of your energy.
In the jump squats you would jump as high as you can, in the push-ups you'd push hard enough that your upper body would come off the ground.
This sort of training was originally created to build the fast-twitch muscle fibers, however it works wonderfully for weight loss as well.
The final element is mindset and commitment.
To get ripped abs at home, you need that never say die attitude.
It's essential that you stick to your plans to success on both days that are good and days that are bad.
If you can make yourself do it when you do not feel like it, you are going to be happier with yourself.
Build up your reasons why you want ripped abs to carry you through the difficult days.
Ideally you'll want a workout partner that won't let you off the hook.
For home workouts, aim to make one space dedicated totally to working out.
It will help to put you in the correct mindset as soon as you enter the room should you do that.
Your energy levels and dedication won't be the same if you are in a place you'd typically watch TV or sleep.
This trick is to help eliminate distractions.
How good is your work out going to be if you're thinking about what's on TV or what you need to get from the store later? Do what you can to ensure you're focusing entirely on the exercises you are performing.
These 3 components need to work together or your hopes will not be met by your reality.
Never forget why you're putting in the efforts in the first place.
If you do, the efforts themselves will collapse.
Source...