Ab's, nothin but the truth!

SIX PACK AB'S...THE TRUTH, THE WHOLE TRUTH , NOTHING BUT THE TRUTH. IN ME YOU TRUST!!!!!



How do I get six-pack or washboard abs?

The first thing you need to understand is this: we ALL have six-packs! Six-packs aren't 'created' by doing ab exercises...they already exist.
The reason most of us can't see our abs is because they're covered by a layer of fat. What this means is that:
Doing ab exercises to achieve a six-pack is an impossible goal
The only way to see your six-pack is to reduce your body fat
The best way to reduce your body fat is with high intensity strength training and a healthy, low-calorie diet. Notice I didn't say cardio, doing cardio has it's place, however if you want to shed fat to see those abs....you need to do high intensity work.
This doesn't mean that ab exercises serve no purpose--strong abs support your spine and protect your back. However, keep in mind that your ab workout is just one part of a complete program when it comes to getting a six-pack.

Normally when writing a post, I use a picture that best fits the story, usually a fitness model or a pro athlete. I take care in giving you visual inspiration along with solid information you can trust to be true. Today I will use myself, the reason is simple. The topic you the readers seem to be most interested in is abdominal training and how to get the coveted " Six Pack ". So at thirty seven years of age, I can tell you that I was able to take the guess work out of ab training and learn really what it took to sculpt some eye catching abs. No I am not going to sell you anything or refer you to some infomercial. What I am going to do is tell you exactly what it takes and how to do it and all for free.

In doing so I am using a picture of myself to demonstrate that you do not need to be a pro athlete or a fitness cover model to have a great mid section. I like most of you have a full time job and a family. Like most of you, at one time I was misled in believing you needed sit ups or fancy machines and tons of cardio to build a defined and trim six pack. Commercialism is so very responsible for misleading the American public, it's no wonder so many of you are just plain confused. So here goes.

If you're not a child with the metabolism of a jet rocket, better leave the basic sit up back in the gym class. It is not very effective in sculpting your mid-section. What is effective as I have already touched on is high intensity training, using weights. The key is whole body training and the basic multi-joint exercises like the squat, dead lift, pressing movements, pull-ups, yes pull-ups and then some finishing exercises like weighted floor sweepers and rope crunches. These exercises done correctly and quickly with resistance will force your body to recruit many fast twitch muscle fibers. Doing this demands more energy so first stored calories then fat are quickly used for this. The best news, when you finish training in this manner your body continues to burn calories for many hours. With cardio, the minute you step off the treadmill, your calorie burning grinds to an immediate halt.

The abdominal respond best as do any other muscle group, with intensity!! Weighted exercise create the intensity needed to cause the stress required for the building of lean muscle tissue and burning tons of unwanted fat. Listen, your abs come into play in just about every thing you do throughout the day as well as about every exercise you do in the gym. The abs must stabilize your spine and are constantly being used. Do you think some crunches on a exercise ball are going to sculpt your mid-section and burn fat? I think not, in fact your abs are laughing at the notion.

No, none of this is easy and it does require some skill and education. Be persistent and take this information to heart. The TV ads that promote fast abs wouldn't sell any product if they told you the above mentioned is what it really takes. So don't be fooled, save your money. If you need help, I will give it to you for free. It's all here on my site. H.I.G.T is the future of fitness training. Stay focused and good luck.

Richard

Time to get out from the dark. What you need to know when deciding on a personal trainer.

Industry insiders hope these new efforts will lead to better qualified trainers and allow consumers to make more informed decisions about who they’re hiring to help them stay in shape.

In the meantime, if you’re shopping for a personal trainer, experts offer the following tips:

Ask about training. Is this individual certified by a nationally recognized group, such as one of those mentioned above? Does he or she have college-level training in exercise science or a related field? (It’s an added plus, though most certifying groups don’t require it.)


Inquire about experience. Passing an exam is one thing, but how much time has the trainer clocked in the gym with clients? Did he or she have to demonstrate practical skills to receive certification? Has this individual worked with other people with goals or issues similar to yours? This is particularly important if you have specific health concerns, such as heart disease, asthma, osteoporosis or injuries.


Check references. Were other clients satisfied? What didn’t they like?


Ask yourself whether this person seems genuinely interested in you. “They shouldn’t approach you from a cookie-cutter mentality. A good trainer will ask about your medical history, including past injuries, and goals, and then develop a program tailored specifically for you.


Determine if each candidate’s personality and style suit you. Do you like this person? Are you comfortable with him or her?


Find out what they charge. Rates vary greatly—anywhere from $35 to $100 or more an hour—based on location and the trainer’s experience.


Beware the trainer who tries to diagnose or treat illnesses or injuries or who recommends fad diets or nutritional supplements. See a doctor or registered dietitian.


Don’t automatically judge a book by its cover. Sure, you would expect a personal trainer to work out regularly and look healthy. But bulging biceps or taut thighs don’t always equate to proper know-how.

Guest model: Personal trainer,Pamela Jones

The fighting mindset, in the ring, in life.

“The moment I put on the helmet I don’t care if I get carried out,”

“That becomes my mindset. That’s why I hated the amateurs. They’re all running, dodging, slapping and moving around, stand and fight! Real fighting is what I was born to do. Nobody pointed me to this. Boxing was something that chose me.”

“Once you get in the ring there are no lies,”

“If you cut corners, you know the difference. If you don’t want to be there, inside the ring with me, I can see it.”

Every time I get into the ring, I expect the worst. So I come prepared and in the best shape of my life. I expect to do more than survive it. I expect to triumph. The price I have to pay for such victory is not something I think about.

Two arm exercises to champion up those bi's & tri's

Swiss-ball Incline Triceps Extension

Grab a pair of dumbbells and sit on a Swiss ball. Roll your back down the ball, keeping your stomach tight, until your shoulders are pressed firmly against the ball and your butt is off the ball. Hold the weights with straight arms, angled so the weights are over your forehead. Keeping your upper arms still, bend at the elbows to lower the weights until they're even with the top of your forehead. Pause, then straighten your arms.


Tip: Your triceps comprise more of your arm than your biceps, but you probably work your tri's less. Even the score with some additional tri exercises like dips or close grip bench presses.

Swiss-ball Biceps Curl

Set dumbbells on a bench in front of a wall, or ask someone to hand them to you. Place a Swiss ball against the wall a few feet up from the floor and stand with your lower back against the ball, holding it in place. Hold the dumbbells with palms facing the sides of your thighs. Curl the weights up, rotating your wrists upward so your palms face you by the time the weights reach your shoulders.

What motivates you?

WHAT MOTIVATES YOU????


I remind myself daily of my good fortune and blessings, I remind myself that because as a child I had a mother and father that loved me and instilled in me very valuable tools for life and for achieving. As I start each new day I ask myself these six simple yet defining questions whenever a new challenge presents itself. I call this "My six."

1) My cause- Notice I didn't say goal, for some simply saying "My goal is" becomes to routine and easy. I like to have a plan on how to achieve. This is a huge driving force in my life. I believe in achieving. Attacking any task simply allows for success and reward. So I never say "My goal".

2) My passion- Fitness and competition are without a doubt a strong passion that I have. My health is my greatest possession. I cherish it and thrive on discovering new ways to achieve overall physical and mental health. My years after professional boxing have been filled with educating others in the benefits of a fitness lifestyle.

3) My diet- Food is fuel, plain and simple. Without a doubt you are what you put in your body. The reflexion in the mirror is all the proof of this you need. I enjoy cheating with tasty treats, however ultimately I stay true to eating clean.

4) My workout- For anyone that reads my site regularly, you know the answer to this. My training preference is my H.I.G.T ( high intensity group training ) program. Heavy weight, multiple exercises, up to four performed back to back with little to no rest. I still box ( Sparring, bag work, skip rope, reflex & speed drills ) three time a week. This keeps me sharp & gives my body details and definition that can not be achieved with lifting weights alone. A for cardio, I feel so sorry for those that still believe in steady state cardio for burning fat & building strong heart and lungs. It amazes me how stuck some people get and just cant get unstuck. Still mindlessly chugging away on a treadmill or stair stepper. Meanwhile the body just never changes. Science has proven and taught us, fast explosive movements build a body lean, sculpted & fat free. Please don't be fooled by infomercials and drug using athletes, Sprints, circuit weight training, skipping rope. Etc. that's what will work. I box & skip rope as well as do my H.I.G.T for cardio. Try moving heavy weight using multi joint exercises with little to no rest between sets. No treadmill will ever match that!

5) My stuff- I have come a long way from living in a dingy studio apartment on seventh st, driving a beat up used car. Through hard work, belief in myself, and some luck I have done good for myself. I remind myself daily of the harder times of my life. It keeps me sharp, motivated, and excited about the future.

6) My style- Yeah I am a jeans and T-shirt guy, but that isn't what I mean by style. By style I mean my way of living life and seeing the world as a grown man. I believe in honoring my wife and our marriage vows. "Honor and Respect, baby."
I believe in loyalty and commitment. I dream "big" because that's the only way I can. I believe each and everyday I will be better. I believe in respecting but not idolizing, I feel sad for those that make excuses for not believing the same. I don't hold grudges and I don't hate, I will not carry those burdens. I love my boxers, Zoe & Hayden, the quest for adventure and loyalty that they posses, I believe are traits every human should also strive for. I have heroes that I admire and try to be like, they are my parents. Without them I could never be the man that I am today!

Richard-

Please read some of these
Related Articles:

THE KING OF ALL EXERCISE...THE SQUAT, PERIOD!!

RICHARD SEYMOUR'S FIT/SCHOOL...LEAN FOR LIFE!

SKIP TOO BE FIT

FIGHTING FIT....FOR SPORT & FOR LIFE...USING H.I.G.T AND BOX FIT!!!

Thanks to guest model: Mattsmom

Overtraining?

Symptoms of overtraining


Fatigue is one of the earliest symptoms of overtraining. Some experts call the earliest symptoms, those that resolve quickly if you just decrease the workout intensity on every third or fourth day, overreaching rather than overtraining.

If you continue overreaching without recovery, you may experience some of these symptoms of overtraining:

Tension
Irritability
Decreased appetite
Restless sleep
Loss of sexual desire
More aches and pains
Declining athletic performance
In the more severe form of the overtraining syndrome, the following can occur:

Depression
Menstrual irregularities in women
More significant sleep problems
Prolonged muscle soreness
Markedly diminished athletic performance

Boxing success requires tremendous power output.

The generating of maximal power through any punch, will certainly tell ones opponent they mean business, and this will have a profound psychological effect in terms of fazing "the enemy". Indeed, developing power will also help to enhance speed and anaerobic fitness.

Speed will improve as muscles become used to pushing out heavier weights (the cornerstone of any power routine), which translates to a faster punch when the comparatively infinitesimally light, 10-14 ounce gloves are laced on.

Anaerobic fitness, the fitness system which uses carbohydrates to generate short-term, high intensity work, will improve as muscles become adept at sustaining an all-out effort, due to greater lactic-acid-handling abilities (lactic-acid is a by-product of anaerobic metabolism and will prematurely curtail a sustained effort if it cannot be processed efficiently).

If the muscles, which are, after all, conduits for all movement in the boxing ring, cannot function optimally, meaning they cannot generate speed and power, and last the distance, boxing success will be severely impeded. Power, therefore, is a key ingredient in any boxing program. To develop optimal, specific, power for boxing purposes, one needs to pick the right exercises and execute them correctly.


Specific Weight Exercises For Boxing Power

Shoulder press
Bench press
Weighted dips
Squat
Pull ups
Push ups

unconventional is my conventional...fit tips.

Get off the elliptical trainer.

The elliptical is mindless and by far the least effective machine for fat loss, It uses momentum, not muscle force. Most people don't use enough resistance. This machine may increase your heart rate and sweat level, but to burn fat using one, you'll need to exercise for 45 to 60 minutes and vary your levels of intensity and resistance. The elliptical machine is best for warming up before weight lifting or rehabilitating injured body parts. If you can watch television or read while doing cardio, you're not working hard enough, and therefore not burning fat.

Don't sweat it.

Sweat is your body's way of regulating your rising temperature, not a clear sign of increased calorie burn or an intense workout. In the sauna, you'll sweat buckets, but you aren't burning fat. The best indicator of calorie burn is either heart rate or Rate of Perceived Exertion. RPE is a self-reported scale that determines intensity; it ranges from 1 (complete rest) to 10 (maximum effort). High intensity exercise—such as my H.I.G.T interval training—increases your heart rate, which equals more fat burn. So, don't aim solely for a sweaty workout. Go for an intense one.

"Get-Up."

The Get-Up is one of the best kept secrets in the fitness industry, It's one of the most functional exercises [meaning it trains your body for real-life situations], yet the majority of gym-goers have never heard of it. You move from lying down, up to a standing position, and back down, all while holding a weight above your head. Start with 10- to 20-pound weights. The Get-Up integrates all joints and muscles in one sequence, It increases your whole body's strength, stability, balance and flexibility.

Let’s clear up the creatine myth

Let’s clear up the creatine myth.

One of the most popular and effective muscle building supplements is Creatine, however there is a lot of confusion and misinformation spread about Creatine. The purpose of this article is to explain to you how Creatine can help you build muscles.
Creatine is a naturally occurring substance. It is produced in small amounts by the liver. Creatine travels through the bloodstream to muscle cells. Once there, it is transformed into Creatine phosphate that provides short energy bursts. These are extremely useful for muscle building.
There is not a direct link between Creatine and muscle building. By increasing your intake of Creatine, you will find that more Creatine phosphate is converted to energy in your muscles. The increased production of energy means that you can work out for longer, lift heavier weights and do more repetitions of each exercise. It is this increase in output from your exercise routine that will allow you to gain strength and build more muscle.
Creatine supplement can be great for your muscle building endeavours. However, there is some concern of possible negative side effects from excess consumption. There have been some reported cases of water retention and mild nausea, but no documented scientific studies. There are no studies that have linked taking a Creatine supplement with any serious medical illnesses. One major study done by Jaques R. Poortmans and Marc Francaux, back in the late nineties entitled “Long-Term Oral Creatine Supplementation Does Not Impair Renal Function In Healthy Athletes” compared kidney health and Creatine use in healthy athletes for a period of 10 months to 5 years. There findings showed no adverse health conditions in those that had taken a Creatine supplement regularly.
I have been using creatine in a cycle ” on - off ” fashion safely and effectively for about ten years now and strongly believe Creatine is an extremely effective and useful supplement that is highly recommended for anyone wanting to boost their muscle building endeavours.

Hand Speed

Hand speed is something that every fighter or boxer needs to have in order to be successful. After all, a powerful punch isn't much good if it's so slow that the opponent can easily see and deflect or dodge it. Hand speed is something which takes plenty of time and effort to obtain and increase. However, it is well worth it in the end when you have a blazing fast jab! Here is how to get hand speed.


Step 1-Hit a speed bag daily. The speed bag is probably the best known tool for getting and increasing hand speed. It forces the striker to be quick as well as hone his hand-eye coordination. One must also learn how to be controlled in his punching when hitting the speed bag.

Step 2-Look into the mirror and shadow box. This is a way to give you hand speed and teach you the proper way to throw a jab. When performing this exercise, simply pretend that your face is your opponent. Practice snapping the jab, first with one hand and then the other. Remember that you shouldn't throw the punch with too much force. Your punches should “pop” without you straining your arm to being completely stretched out. See how many punches you can throw in one minute and then try to increase that number daily.

Step 3-Train with a heavy bag. Most people utilize these bags to gain power to their punch but they can also be used for gaining speed. To do this, use some tape to make small “X” marks on one side of the bag. Stand far enough away so you can jab the bag and try to hit the "X" marks with a quick, popping jab. Remember that you shouldn't be trying to hit the bag with all of your power as that is not the point of the exercise. Throw different punch combinations by hitting the "X" marks in different sequences. This will quicken your hand speed and thus quicken your punch combinations.

Step 4-Have a partner or trainer wear boxing mitts and perform striking drills by hitting the mitts. This, like the power bag, will help to improve the speed of your punching combinations. Your partner or trainer should position the mitts differently throughout the drill. He should also try to pull the mitts back occasionally as a way to “dodge” the incoming punch. You will notice that your hand speed will increase after awhile and that you will be able to catch up to the mitt before it can be pulled away.

Step 5-Shadow box with hand weights. Ever wonder why a batter practices with weights on his bat when he's in the on deck circle? It's because the bat he will be using at the plate will be lighter than the one he was just swinging with, thus giving his swing at the plate more force. This is the same thing with shadow boxing while using hand weights. Begin small, perhaps with 3-lb. weights, and perform a 3-minute round of shadow boxing. Set the weights down and perform a minute or two of the same routine. You'll notice that your hand speed will have increased. Eventually, move up in weight. Be careful, though, to not use too much weight as you can hurt your shoulders, arms or wrists. Ten pounds should be the absolute limit when performing this exercise.