Been hearing a lot of mens abs myths? Want to know the facts about building abs for guys?
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Perfect men's abs are everywhere - TV, magazines, billboards. Toned, ripped abs are the hallmark of male physical perfection. Our culture has become obsessed with the abdominal region, and while self-improvement is a good thing, unhealthy fixation is not.
Every day, people all across the world head to the gym for hours of crunches to get stellar abs. Go into the fitness section of any bookstore and you'll see dozens of books promising to reveal the secret of six pack abs.
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Do you know what's real and what's just hype?
Before you being an abdominal workout routine, here's the facts:
- The only way to "spot reduce" fat is with surgery.
- For your abdominal muscles to be seen, your body fat percentage must be less than 10%.
- Reducing fat and building or maintaining muscle requires a long-term regimen of diet, cardio, and toning exercise.
The "Spot Reduce" Fat Myth
Some machines, diets, and gimmicks will tell you that it is possible to use their product to melt the fat right off your belly. Doctors and fitness experts agree that it is simply not possible to reduce fat in one specific area, such as men's abs, without the aid of surgery. While you can target certain areas of your body with exercise, this will only make them stronger - it will not reduce fat.
Many men are confused, thinking that they can remove belly fat through sit-ups, or increase abdominal definition with diet. Professor Peter Lemon, of Kent State University, has studied the link between food and exercise extensively, and regarding the theory of spot fat reduction he says: "It'll never work. You might improve abdominal strength, but that alone won't get you the results you want."
Body Fat Percentage
No matter how strong your abs are, if they're covered in fat you won't be able to see them. In reality, many men's abs aren't in too bad shape to begin with - they're just covered in fat!
Dr. Lentz, another fitness expert, says "In most men, fat around the abdominals is the last thing their bodies burn off. Aerobic exercise is what gets your body to start burning it."
You should start with about 30 minutes, 3 times a week of something like:
- Power Walking
- Bicycling
- Rowing
- Martial Arts
Long-term Regimen
To reduce fat and build your abs, you need to change your diet and increase your metabolism. A good way to start is by lowering your fat and sugar intake, increasing the amount of protein you consume, and beginning a cardio workout routine. After you have that down, then you should begin a targeted abdominal training exercise program.
Just stick to your diet, perform regular cardio workouts, and keep training those abs. Soon that potbelly will disappear, and you'll have rock solid abs, too.
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Tired of boring cardio workouts? Change it up with male yoga exercises for abs.
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You think male yoga exercises for abs are too…ho-hum and mild for your taste?
Most men have this notion that fast-paced, highly-intense full body workouts and backbreaking targeted abs exercises are the only forms of physical activity that can be done to result in six pack abs. Although there is some truth to that, it’s not necessarily a hard, fast rule. Laid-back fitness routines such as stretching and yoga can also get you great abs without having to constantly gasp for air.
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There’s a good reason why yoga has been around for centuries. It promotes good posture, flexibility, builds strength, and conditions your whole body for maximum performance. Similarly, male yoga exercises for abs can target your core muscles, rendering them lean and tough
During yoga, your abdominal muscles, along with other hard-to-define muscle groups, are stretched, elongated, and conditioned. Performing yoga regularly will help sculpt your midsection and tone the rest of your body. It truly is a complete body routine.
There are many yoga positions you can incorporate into your fitness program, but the following are proven to be the most effective in developing abs and other muscle groups as well.
1. Yoga Crunches. Regular crunches have been a popular choice among ab builders and enthusiasts. They can also be adapted as male yoga exercises for abs.
To perform these, simply lie on the floor as you would with conventional crunches. Slowly pull in both knees toward your chest. Straighten your legs until they’re completely flexed and perpendicular to the floor.
Carefully bend your knees close to your chest again while keeping your abs taut. Be very aware of your abdominal muscles because even as you use your leg muscles for this exercise, your abs should also be working hard. Also, avoid arching your back at any time; this would isolate your midsection better. Do at least 10 reps of this exercise in a row to really work your abs.
2. Mountain Tilts. These standing male yoga exercises for abs will greatly define your abdominals, improve your posture, and lengthen your physique.
You must stand up, keep your feet shoulder-width apart, and relax your arms on each side. Lift your right arm above your head and bend to the left. Reach our as far as your fingers will go and hold it there for about 5 seconds. Go back to your starting position and do the same on the other side. Do at least 5 reps of this exercise.
3. Triangle Pose. Like the previous male yoga exercises for abs, the triangle pose requires you to stand on your feet. With your feet further apart than in mountain tilts and planted securely on the ground, point your left foot forward and turn your right foot out 90 degrees. Extend both arms on your sides and slowly bend to your left at the waist. Remember not to pivot so that your torso and head are still facing the same direction as your left foot. Rest your left hand on your leg and stretch your right as high up as you can. Hold it there for around 10-15 seconds then come back up. Switch sides and feet and do the same on the other side. Doing 3 poses on each side should be more than enough.
Male yoga exercises for abs are definitely far from drab. Give them a try today!
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