Get Six Pack Abs Without Lower Back Pain

Lots of fitness enthusiasts swear by ab exercises such as crunches, ab machines, and sit ups. Little do they know how much damage these types of exercises do to your lower spine. Even ab exercises that you think are effective may not be as effective as you thought.

For example I thought that doing crunches on an exercise ball would prevent lower back pain since your body has more range of motion than doing them on the floor. But even crunches on an exercise ball will stretch your back out of shape over time.

Then there are lower ab exercises such as reverse crunches that seem like a good idea since you are moving your lower body rather than your upper body. These are no good for your lower spine either. Just about any ab exercise that involves contracting your spine is not good for your back.

Think about it. The more you bend your back and stretch it the more pain you will develop over time. This is why everyone always says to have good posture like a soldier even if you have a desk job.

Exercises that isolate the abs will make matters worse. The truth about six pack abs is that you don't need to do a single ab exercise although they can certainly help. But before I get into the few effective ab exercises I recommend I want to explain something.

You can get six pack abs with just diet, compound exercises, and cardio. There is no need for so-called effective ab exercises. The most important aspect here is diet. You cannot expect to eat a lot of junk food and have ripped abs. You have to eat clean almost all of the time. Abs are built in the kitchen.

The key to six pack abs is lowering your body fat while preserving the muscle mass. This is done by eating healthy natural foods like lean meats, fruits, vegetables, nuts, and beans. You can allow yourself some cheat meals each week but it should only be done in moderation.

You want to get plenty of protein, healthy fats, and carbs in your diet to fuel your body for your workouts. Sure you may have to sacrifice taste to look good in a bathing suit but it will be well worth it once you start to see the results in the mirror. Nothing tastes as good as looking sexy.

Now that you understand diet is the most important part of building a six pack let's talk about proper exercise. The main exercises you should be performing are compound exercises such as squats, dead lifts, lunges, chin ups rows, chest presses, and shoulder presses. Performing such exercises is known as resistance training.

Resistance training is important because you want to keep your hard earned muscle while losing the belly fat. Cardio is what will really help you burn the fat. So with these two types of exercise in mind I will now explain the two strategies in which to perform your workouts.

You can either perform resistance training and cardio separately. Or you can combine the two into what is known as circuit training which I highly recommend for people who have little time to work out.

If you would like to learn more about fat loss then be sure to check out my my site.

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P90X2 PAP Lower Review

- Post Activation Potentiation to the Maximum!

Today I finished P.A.P. Lower which stands for Post Activation Potentiation. Huh??

In P90X2 PAP Lower, you get a chance to maximize your results through athletic training that you don't normally get with a fitness program. With P90X2, there are two separate PAP workouts including PAP Lower and PAP Upper. If you are looking to find out what PAP (Post Activation Potentiation) means, keep reading and you'll find out (it is INCREDIBLE!).

Today in P90X2 PAP Lower, I literally FLOODED my house with sweat!! It's time to kick off the training wheels and launch into Professional Pro-Athlete Performance, my friends!!

How PAP works in P90X2 is by completing two distinguished Complexes. A complex consists of four different moves that are repeating for 4 rounds! Needless to say, at the end of this thing you will basically be saying: "WHEW THAT WAS CRAZY!!!"

The moves include:

Strength/Balance Move
Explosive power move
Fast Twitch move
Isometric move

- Does P90X2 PAP Actually Work?

Dr. Marcus Elliott mentions that there are muscles that are asleep when we do certain moves. Therefore, by introducing a strength move before an explosive move, you then ACTIVATE the muscles which allows you to dig deeper and provide an incredible move.

I found this to be 100% true once I encountered the Split Squat Jump! This is basically Mary Katherine Lunges on crack, as Tony calls it. I never have been very good at those lunges, but once I activated, I was able to have explosive results, dig deep, and feel like a champ with the Split Squat Jump move!!!

I must warn everyone that I highly suggest that you EAT ENOUGH CALORIES!!! Don't let yourself get caught with the poor decisions that I have made when I originally started P90X and P90X2. I thought that if I didn't eat a whole lot, I would continue to lose weight BUT THIS IS NOT THE CASE!! Seriously, think about it...the more fit you get, the better you become at burning calories, simply because your metabolism increases. If you are burning more calories and not fueling your body with the right nutrition, you then fall victim to a slowed metabolism. What does that mean? Simply put, you will have a difficult time getting those ripped abs that you want, because your metabolism is slooowww.

Keep doing amazing things out there, and I hope you enjoyed my review on PAP Lower with P90X2.

Bob Sharpe
Health and Fitness Guru
http://www.sharpefit.com
bob

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Lower Ab Workouts For Men Should Include These Three Strange Exercises

Lower ab workouts for men and women can be pretty similar, in regard to exercise selection. However, men and women do have biological training differences. Women tend carry more body fat than men, specifically in their hips, buns, and stomach region. Because they naturally carry weight in these areas, they usually have to do more cardio than men. This article is not a traditional one that is going to suggest cardio 3-4 times a week for at least 30 minutes as soon as you wake up. Instead, I will tell you about three killer ab exercises that are not necessarily more effective for men, and not necessarily considered by most to be ab exercises, but they are likely to be more appealing to the male population.

The first exercise is the front squat. When you do the front squat, your torso must be used to hold your body upright. Although the exercise does not directly train your abs, it does inadvertently train them while utilizing a good portion of your body muscle. It is an excellent movement to add to your ab workouts because it will help you to maintain or build lean muscle. The muscle gained from this exercise will serve to make your body a metabolic furnace. All lower ab workouts for men are seriously lacking if they do not include front squats.

The second exercise is the bundle carry. This is a very unconventional exercise similar to super yoke training, but cheaper. You can use about anything that is fairly heavy. I prefer to use a couple of bundles of electrical conduit, but you can use logs, boards, or pipes. Just find something that fits the general description. You simply balance two loads on each shoulder and start walking. The loads should be at least 10 feet long and semi heavy. Do 10 sets of 100 meters, with 90 seconds between sets. You want to do it as quick as you can, but do not run. Just walk fast. The amount of abdominal work you will get from this exercise is insane. Also, it will get your heart rate up, allowing you to burn some calories, while increasing your work capacity.

The third exercise is the good morning. In the good morning, you put the weight on your shoulders like you are going to squat. Instead of squatting down, you push your hips back and lean forward, with your abs TIGHT, until your torso is about parallel. Afterward you raise up to the initial position using your posterior chain, which includes your glutes, hamstrings, calves, lower back, and abdominals. It would be a good idea to find some videos on You Tube that show you proper technique because this is an exercise that can hurt you badly, if you do not know what you are doing. It is hard to explain through an article, and pictures are insufficient as well. The good morning is another exercise that uses a lot of muscle. It too will help make your body a metabolic machine.

You can use these strange exercises, and get killer results from them. Sometimes it just feels good to change your routine. Lower ab workouts for men are boring if you perform the same stale routine every single day. It does not have to be that way. Spice up your ab workouts. Sometimes spice comes to you in a most unusual form, and it tastes bitter because it was so unexpected. Please add these three exercises into your ab workouts, but make sure to do them properly. See what they do for you. I am sure you will find them effective, if not right downright fun.

Gentlemen, getting a set of ripped abdominals is very possible. However, you must follow the right exercise program and combine it with a fat loss diet. If you are interested in that sort of thing, and wish to get rid of your man belly check out http://www.lower-ab-workouts.info.

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