The 5 Most Common Ab Myths

1. If I want Abs I Need To Do Run and Do More Sit-Ups
This is one of the most common, yet completely untrue statements that anyone could tell you about getting a 6-pack. Although running will boost your metabolism and can lower your overall bodyfat percentage, running alone won’t give you a ripped mid-section. Either will doing hundreds upon hundreds of sit-ups every single day. Sit-ups are actually a very ineffective exercise, that places a lot of unnatural strain on the neck and back. Also, what builds muscle (and abs) isn’t how many REPS you do with a certain weight, but HOW MUCH weight you use. If you actually do some kind of Ab work such as seated twists with a medicine ball, don’t try to do 100 reps with 5 pounds, because you will build a lot more muscle over your stomach if you do only 10 reps with 50 pounds!

2. Only Ab Exercises Will Give Me Abs
This is the second most common, and also completely untrue statement about Abs. The fact is that “Ab specific” exercises will actually make it take LONGER to get that ripped mid-section. It has been found that doing Squats with free weights is actually the most effective Ab building exercise of them all, and the Deadlift comes in at a close second. Doing full body exercises that use multiple muscles all together at once are a lot more effective for your overall body, and also if you just want a ripped stomach.

3. Ab Products I See On TV Really Work
The people that are shown on fitness infomercials for “Ab rollers” and machines that let you lay down and tell you how “easy” it is to get results and that it only takes “5 minutes a day” don’t actually use the product they are on TV promoting. They are PAID FITNESS MODELS! If the only thing these models did to get the body that they have on TV was to use that product, they wouldn’t look near as good and wouldn’t be in a tenth of the shape they are in. I can’t think of one of these products that will EVER get you ANY results whatsoever.

4. I Can Be A Little Overweight and Still Have Abs
Completely untrue! Sure, you could be 300 pounds and have 6 pack abs, but they would never show because they are under a huge layer of FAT! The only way to SHOW the muscles and abs that you have is to lower your bodyfat percentage. Actually, to show your abs you NEED to have around 10% bodyfat or less. If you have too much over that then it doesn’t really matter how ripped your stomach is, because it will never show! The fastest, most efficient way to lower your bodyfat percentage is to have a good diet.

5. Diet Really Isn’t That Important
Continued from the previous point, to show your Abs, DIET IS THE MOST IMPORTANT factor! Again, it doesn’t matter how many sit-ups you can do, how much weight you can lift, or how ripped your stomach is, because if your bodyfat percentage isn’t low enough (by having a good diet!), they will NEVER SHOW.

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4 Common But Useless Fat Burning Exercises

Here is an interesting article written by fitness author Jon Benson. Please read it and leave your comments.

Enjoy and Happy New Year!

You may be wasting your time in the gym or at home if you are trying to shape your body or get rid of bodyfat.

Most people are. That is when it comes to exercise for getting rid of bellyfat and getting into better shape.

I was in the gym today (nothing new… ; ) and I saw all 4 of these exercises being performed by various gym members (again… nothing new.)

And they are useless for 99% of the people on the planet.

Here they are…

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USELESS EXERCISE 1: Walking Dumbbell Lunges

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Okay ladies, this one is for you… although I see guys do this exercise as well.

This is where you take a pair of dumbbells and kneel with one leg, then the other, and so-on, walking around the gym as you go.

The idea behind this exercise is to work the butt, and to some extent the thighs… but it’s a joke. It’s something invented by trainers who should know better.

If you want to build and tone your butt, exercise one leg at a time. Lunges are a great exercise for this, but save your energy. Do them on a Smith Machine or with a barbell. Work one leg at a time, too. Do not alternate legs. This just wears you out aerobically before it has a chance to get to your glutes.

Here’s how I perform lunges:  On a Smith Machine, with pretty heavy weights… one leg at a time. I will do 2-3 sets, or do them in my 7 Minute Body-style workout fashion. I will finish one leg (and one butt cheek) before moving to the other leg.

Why? Again, to focus on the muscle more intensely and to avoid turning a leg/butt workout into a cardio session.

Jon Benson covers exactly how to work the butt area for the best results in 7 Minute Body and 7 Minute Muscle, found right here:

click.here —– >  http://www.7minutemuscle.com/go/demsid

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USELESS EXERCISE 2:  The Sit-up

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I’m shocked that people still think sit-ups done the old-fashioned way actually work the abs. Even worse, most people have been fooled into believing this actually helps get rid of bellyfat.

Nonsense. Bellyfat is burned off when you have a good nutrition plan and through general exercise, not using exercises for the abs. Ab exercises are fine, but guess what?

I never train my abs more than 3-5 minutes. Today my ab workout took 3 minutes and 12 seconds to complete. And my abs are sore!

But without the nutrition plan, forget it… I’d never SEE my abs at all. I’d just have a nice wall of muscle with a bunch of flab covering it up.

The best nutrition plan for abs is The Every Other Day Dietplan, found here:

click.here —– >  http://www.everyotherdaydiet.com/go/demsid

The best exercises to do for the actual ab muscles are hanging leg raises, done slowly, crunches (if you do them right)… and that’s really all you need.

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USELESS EXERCISE 3:  The Bench Press

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I’m going to get a lot of flack from the guys out there who love to bench, but I’m here to tell you that this exercise for bodyshaping is all but worthless.

Why? Because most people are not built right body-wise to bench press on a flat bench with a barbell. I am not, that’s for sure.

Bench presses work if you have short arms, a relatively short torso, and your shoulders are genetically strong.

Protect your shoulders and really work your chest by doing incline dumbbell presses with your palms facing OUT, not in toward your head. This protects the rotator cuff, a part of the shoulder that is often injured using barbell bench presses.

Combine this with a good cable fly or press movement and you’re set. Again, you only need about 7-14 minutes of chest work tops to get the job done.

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USELESS EXERCISE 4:  Most Cardio Exercises

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Yep… saved the best for last.

Here’s a fact:  Most cardio (bike, treadmill, glider, whatever) is a waste to time… UNLESS you do it at the right time with the right nutrition plan.

The calories you burn from cardio will be easily negated simply by eating a bagel! Hardly effective for getting rid of bodyfat. Weight training and/or resistance training at home or with your body weight, as covered in 7 Minute Muscle, is your best bet for exercise that burns-off mega-calories and keeps on burning long after the exercise session is over.

Here’s how to use traditional cardio wisely:

1. Do it first thing in the morning on an empty stomach;
2. Keep your heart rate down to 75% of your max (220 minus your age x .75 will give you this number, at least approximately);
3. “Burst” for 2-3 minutes in your session up to 85-90% of your max heart rate.
4. OR, do cardio right after weight or resistance training when your heart rate is already elevated and your blood sugar is lower. Your body burns blood sugar first during exercise.

Cardio for most people only needs to be performed 3-4 times a week for 20 minutes. The only time I break this rule is when I want to get my bodyfat below 10%. Then I will do more, but only using the rules above.

Hope this saves you a ton of time with your workouts.

Enjoy your holidays!

P.S.  You can get both books, The Every Other Day Dietplan and 7 Minute Body, for a big-time discount by going here and watching this presentation:

click.here —– >  http://www.everyotherdaydiet.com/go/demsid/video