The best (but most physically demanding) way to get 6 pack abs is with an ab wheel.

Although it’s the best way not many people are familiar with it, so here is a video that will show you what it’s all about.

If you are planning a cardio workout you should figure out your ideal maximum heartbeat level.

The purpose of the heart is to pump blood from the venous system into the arterial system. The total output of that pump is called cardiac output. It’s measured in volume of blood per minute. Your heart rate is the main means by which your body increases the circulation of blood.

From low heart rates to intermediate heart rates, the heart is able to increase the circulation by increasing the stroke volume – the amount of blood ejected by the heart into the arterial system each time the heart beats. Up to 90 beats a minute, you’re getting a strong assist from the stroke-volume increase. After 90, this influence is less and less.

After 130, if you’re not in good shape, the circulation is increased by heart rate alone. At a heart rate of 130 or higher, the heart is beating so fast that it doesn’t have time to fill any greater volume, so the amount of blood the heart puts out varies in direct proportion to the number of beats per minute. It’s a lot more efficient for the heart to have both systems, the stroke-volume increases and the pulse-rate increases, working to increase its output.

Now the effects of conditioning become obvious. If you’re well conditioned, you can extend this contribution of stroke volume up to 140 beats a minute because of the more efficient coordination of the fibers of the heart. If the heart is in poor condition, then stroke-volume contribution may quit at 120 beats a minute.

Beyond 170 to 180 beats a minute, cardiac output doesn’t increase even if your heart beats faster. You’ve reached the limit of venous return to the heart.

The heart may go above 200 beats a minute. Heartbeats as high as 230 have been recorded during exercise. Each person has his own maximum. It’s not important that you can get your heart rate up to 220 and I can get mine only to 210 or that someone else can get his only to 190. Many top athletes can’t get their heart rates above 190.

Maximum heart rate is not an index of physical fitness. Long-term training may have no effect at all on increasing your maximum heart rate. Maximum heart rate lowers as you age; studies of a large population in Sweden have demonstrated that the average maximum heart rate drops about one beat per minute each year. The reason why it decreases with age isn’t well understood, but it has no bearing on your capacity to function, in any case.

For large adult population, the average maximum heart rate is approximately 220 beats a minute minus the person’s age. This isn’t an ideal figure, or a goal, or one to put into competition.

Technorati Tags: maximum heart rate, 6 pack abs, cardio, aerobics

One way to help make your 6 pack abs look even more spectacular is to build up your pecs.
This will help remove any fat in the top portion of your abs and also help to sculpt the upper ab area. This will really help accentuate the top 2 pack, which is often hard to do.

Virtually everybody who lifts weights wants to build a bigger chest. But how to get a bigger chest is not always known or done correctly. If you want to build a bigger chest to get that thick and chiseled look you have always dreamed of then here are a few chest building tips for you…

The basis of your chest workout should be flat presses. Doing flat presses work your entire chest and are probably the best way to get a bigger chest. Dumbbell presses are superior to barbell, or bench, presses because they allow for a better range of motion and each pec works separately. However, you should still use barbells to supplement your routine now and again to get a bigger chest.

The next chest building workouts that help tremendously to get a bigger chest are incline and decline presses. Incline presses work the top of your chest while decline presses work the lower part. Most people tend to have a better developed lower chest from flat pressing so they should concentrate more on the upper section with inclines. But don’t totally forget about declines, you should still do them a couple times per month.

Something you need to do when building your chest is to vary your grip width. When doing the barbell bench, decline press, or incline press a very good way to get a bigger chest is to use four different grip widths in each set. Start with a closed grip, where your thumbs are almost touching, then go a little wider, then go to the normal grip about shoulder width, and finally go to a grip that’s bit wider than your shoulders.

Here are 5 quick tips to getting a bigger chest:

1) Get your butt to the gym. This may seem just stupid to even have to say but too many don’t even get that far.

2) Focus on chest building technique instead of just trying to push up as much weight as you can.

3) Maximum intensity takes priority over boosting your ego. This means go hard for a shorter amount of time instead of maxing out on lifts for 2 hours and not really getting much done.

4) Stick with a chest building program as long as it is effective. Switch it up as soon as you aren’t seeing gains anymore.

5)  Eat right. This is crucial to getting a bigger chest and building all-around muscle.

Ok that’s it. Now get out there and start building that perfect chest you have always wanted! Start with the basics laid out in this article and you will get a bigger chest. As your chest starts to grow and you get stronger you can move on to more advanced chest building techniques, but for now the above tips will get you a bigger chest.

If you incorporate the above chest routine in with your ab routine you will see ab results much quicker with a more defined cut.

By now you are well aware that in order for your abs to show (and to show well),  you have to have no fat covering your belly area.

Although we will go into specific about dieting in a few days,  today I want to you a recipe give my favorite breakfast, that is not only low calorie and in low fat but is high in protein and fiber. This will help you keep your body fat low, has the protein to help build muscle and fiber to help keep you full longer.

6 Pack Abs Smoothie 
To a mixer or tall glass add;
2 servings whey powder
8 ounces skim milk or 1 small container of non-fat yogurt
1/2 banana or 1/2 cup fruit of your choice
1/2 plain instant oatmeal that has been cooked & cooled or if it’s hot add 1 cup ice cubes
several ice cubes if using cooled oatmeal

Now just blend or shake & your ready to go.

Technorati Tags: diet breakfast, 6pack ab breakfast, 6 pack abs smoothie

The top fitness question in weight loss and fitness forums  is” How can I get 6 pack abs?”
and it’s a good one, yet I see so many answers that throws the reader way off track.

Usually this question is answered with a blanket answer “do 200 crunches a day”. While I have nothing against crunches, they are not the best ab exercise and if someone has a layer of fat covering the abs, they could do crunches all day long and never see the results that they are looking for.

First off, in order for abs to show, the belly area must be free of fat. This means that if you do have fat you are going to have to work at removing it through diet and cardio-plain and simple.  The cardio will burn off the current stores of fat and dieting will keep it from returning.

Second, why do hundreds of crunches when you could easily spend half the time daily by
working the ab area by performing the bicycle? The bicycle works more of your abs than standard crunches and it works them in such a way that you see results much quicker and with less work.

The Bicycle

Lying on your back, have your knees at a 90 degree angle. Then place your hands gently cupped around your ears. Now pump your legs back and forth as though you were riding a bicycle and at the same time rotate your torso by pulling your body up off of the floor 2-3 inches by having your left armpit move towards your right knee. The move your right armpit towards your left knee. By trying to reach with your armpit and not your elbow you will be working the abs more. Try to do 3 sets of 20 reps on each side. These 60 reps will give you much better results than 300 crunches!

If you have a bad back or have not exercised for a while check with your doctor first before attempting and exercises.

Remember that removing the fat is more important that the actual exercising is.

Technorati Tags: 6 pack abs, six pack abs, how to get 6 pack abs