Ab Training Tips From The Underground. Tip 10

 TIP 10: DO YOU HAVE A FLAT BACK? 

Many individuals develop a condition in which the lower part of the spine is straight rather than curved inward. In layman's terms, this is called a flat back. 

Although poor posture is often the cause of this condition, it can also be the result of the body trying to compensate for an injured disk. 

There is a simple generally reliable test to determine if you have a flat back. Stand with your back, buttock’s, heels, shoulders. and head against a wall. Look straight ahead and try to slide your hand behind the small of your back. If you have a normal arch, the thickest part of your hand will just fill the gap between the wall and your back. If your hand slides right through the gap, you have excessive lumbar curvature and don’t need a back support—although this indicates other problems which require specific corrective exercises.  If only the fingers fit through, you have insufficient lumbar curvature - a flat back.  If you have a flat back, abdominal exercises performed while lying on your back may cause pain and further damage to an injured disk by pushing it outward as your back flattens.  To prevent aggravating a fiat back, fold a standard bath towel to the width and thickness of your hand (when compressed) and place this under the small of your back.  (Note: If you have extra maternal left when you fold the towel, have the “tail“ of the towel extend toward your head. 

A towel support is not meant to correct a flat back but to make it possible to train the abs without aggravating the condition. A flat back can cause serious back problems and deserves the attention of a medical professional such as a physical therapist who is trained in this area. 

Conclusion: 

There you have it – 10 little-known, but highly effective ways to mold your midsection.  Applying these principles to your abdominal training is the first step to rejuvenating your ab workouts.  They are sensible, logical tips that will help you get back to training like you’re supposed to, instead of wasting time and dollars buying into illogical schemes sold in tabloids and infomercials.

Here Is A Simple Cardio Trick to Burn More Fat

Burn up to 40% More Fat with This Simple Cardio Trick


During cardiovascular exercise, we burn calories. But did you know a significant number of calories are also burned during recovery? Following exercise, our metabolic rate remains elevated, the duration of which depends on exercise intensity and how long we exercise.

Usually, the higher the intensity and the greater the duration, the longer our metabolic rate will remain elevated because body temperature and hormones keep it elevated as our systems attempt to restore pre-exercise conditions.

During this time, muscle glycogen is being restored, and muscle protein is being synthesized. Researchers can measure our metabolic rates by measuring oxygen consumption. There is a direct relationship between oxygen consumption and calorie expenditure.

After exercise, the higher metabolic rate is associated with a higher oxygen consumption, which is referred to as excess post-exercise oxygen consumption (EPOC). The greater the EPOC, the more calories expended.

Recently, a group of researchers investigated the effect of performing one 30-minute exercise session or two 15-minute exercise sessions, separated by six hours, on EPOC.

The subjects cycled at 70 percent of their maximal oxygen consumption (VO2peak). The researchers controlled diet and exercise on the days preceding the exercise test. Following the 30-minute session, oxygen consumption was measured for 40 minutes and for 20 minutes after each of the 15-minute sessions.

The researchers reported a 40 percent increase in oxygen consumption during the split exercise session over the single exercise session. Therefore, according to this study, you might burn more fat by splitting your high-intensity cardiovascular exercise session into two separate sessions.

Give it a try and see if you notice an increase in fat loss particularly around your stubborn areas. 

What Is The Most Effective Supplement To Increase Strength?

Have you ever wondered what the most effective supplement you can take to rapidly increase muscle size and strength?  

Here’s your answer:

 Over 200 university clinical studies show creatine improves muscle size, strength, and speed, according to a review of the clinical research published in the journal Molecular and Cellular Biochemistry.
In the review, Baylor University researchers report that of the approximately 300 studies that have evaluated the potential ergogenic (performance-enhancing) value of creatine supplementation, about 70 percent (or over 200) of these studies report statistically significant results while remaining studies generally report non-significant gains in performance. No study has ever reported a statistically significant ergolytic (or performance-decreasing) effect.
For example, the researchers note that short-term creatine supplementation has been reported to improve maximal power and strength by 5 percent to 15 percent; work performance during sets of maximal effort muscle contractions by 5 percent to 15 percent; single-effort sprint performance by 1 percent to 5 percent; and work performed during repetitive sprint performance by 5 percent to 15 percent.
“Moreover,” write the researchers, “creatine supplementation during training has been reported to promote significantly greater gains in strength, fat-free mass and performance primarily of high-intensity exercise tasks.
What This Means to You: Don’t listen to the so-called experts who warn you to stay away from creatine because “more research is needed.” Over, 500 research studies have evaluated the effects of creatine supplementation on muscle physiology.
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It’s Like Comparing 100 Proof Grain Alcohol to 3.2 Beer

And that’s saying a lot considering regular creatine is pretty darn effective. And, you know the ‘effects’ we’re talking about.
Bodybuilders who are striving for increased strength levels… incredible pumps… muscle hardness… and vascularity have called creatine one of the most effective supplements ever.
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10 Ab Training Tips from the Underground, Tips 8 and 9

 TIP 8: STRETCH THE ABDOMINALS BETWEEN SETS 

Did you ever have to stop performing an ab exercise because of cramping? If so, then you probably don’t need to train harder but smarter, by stretching the abdominals between sets. A simple stretch for the abdominals is to lie face down and prop yourself up on your elbows, keeping your hips in full contact with the floor. This exercise will stretch the rectus abdominis. To stretch the obliques in this position take a deep breath... hold it... and twist your torso slightly to the right. trying to look back over your shoulder as you do so. Hold this stretch for about 20 seconds... exhale... and repeat on the other side. 

TIP 9: DON’T PLACE YOUR HANDS BEHIND YOUR HEAD

It doesn’t matter how careful you are, never hold your hands behind your head during abdominal exercises in which you pull your head toward your knees. If you do. it’s a virtual guarantee that as soon as you start fatiguing. you’ll pull on your head. Pulling on the head will stretch the neck muscles and connective tissues. 

Begin curl-up and sit-up exercises by retracting your chin, so your head stays in alignment with your back, and keep your fingers on the side of your head just behind your ears.  Paul Chek says it’s also effective to cup your hands on your jaw during these exercises so you look like the kid in the shaving scene in Home Alone   - to give adequate support  to the neck and to keep the head aligned with the spine.

 

10 Ab Training Tips from the Underground, Tips 6 and 7

 TIP 6: DON’T ANCHOR YOUR FEET

 Using sit-up boards with supports for the feet or having someone hold your ankles when you perform abdominal exercises increases the involvement of the hip flexors. It also affects normal recruiting patterns so that the hip flexors are activated before they should be, an effect which increases the stress on the lower back. 

For those who contend that them are no such things as lower-abdominal muscles consider that the abdominal muscles which extend below the belly button are controlled by two nerves which originate in the region of the first lumbar vertebra. From a neurological standpoint. the abdominals can be classified as having upper and lower segments. Also. because the external obliques originate from the ribs and attach to the front of the pelvis, they can rotate the pelvis back and ensure ideal posture by preventing the forward pull of the hip flexors. Consequently, from a functional standpoint, the abdominals can be classified as having upper and lower segments, which function somewhat independently. 
Although many people do flutter kicks and leg extensions (pulling the legs "in” and then extending them while lying on their backs on a flat bend h) to work their lower abs, it should be noted that these are advanced exercises. If your lower-ab muscles aren’t strong enough, you’ll be working the stabilizing aspect of the lower abs rather than the fictional aspect of the lower-abs. In other words, unless you advanced in your lower-ab training, these exercises will work the lower abs only indirectly. You’ll be emphasizing the hip flexors and the muscles that control the postural position of the pelvis.

Better beginning and intermediate lower-abdomen exercises include reverse crunches (pulling the legs to the upper body rather than pulling the upper body to the legs) and reverse crunches done on an incline bench.

TIP 7: PERFORM LOWER-ABDOMINAL EXERCISES FIRST 

An abdominal workout should progress from the bottom up; that is, perform exercises for the lower-abdominal region before exercises for the upper- abdominal region..

The upper-abdominal muscles provide stability for the lower abs, and lower- abdominal exercises generally require more coordination than upper-abdominal exercises. If you fatigue the upper abdominals with exercises like crunches, you won’t be able to train the lower abs at an optimal intensity level. Thus, you should train the lower abs when you’re fresh and focused (but of course. not before doing heavy lifts that load the spine).



 


3 Ways Creatine Can Help You Pack on More Muscle Size & Strength

Pack on More Muscle Size & Strength

At National Strength and Conditioning Association’s Annual Meetinga comprehensive review of the scientific literature related to creatine supplementation presented by a group of the nation’s leading creatine researchers noted there are two main theories for increased muscle size and strength from creatine supplementation. A third and more controversial theory related to creatine’s effects on anabolic hormone levels has been proposed, and research in this area is moving forward at a meteoric rate.

Theory #1: Enhanced Quality of Training.

Creatine in the muscle is an essential component to the production of ATP, the body’s energy molecule. More available energy may allow for longer, more intense and more frequent bouts of physical activity. Thus, creatine supplementation, studies show, may produce noticeable effects in muscle size and strength by enhancing energy reserves in the muscle cells. 

Theory #2: Cell “Volumization."

It’s well-documented in the scientific literature that as creatine is taken up into the muscle cells, it also associates with water. “As more creatine is stored, more water may be brought into the muscle,” says biochemist and creatine researcher Dr. Richard A. Passwater. “When muscle cell volume is increased, it is thought that this triggers more protein and glycogen synthesis, reduces protein breakdown (proteolysis) and increases muscle mass.” 

Theory #3: Anabolic Hormone Increase. 

According to a team of researchers from Chukyo University in Toyota, Japan, creatine may, in fact, have direct anabolic properties due to its effect on enhancing human growth hormone secretion. Dr. J.M. Schedel and colleagues found that subjects who loaded with 20 grams of creatine showed a “significant stimulation” of growth hormone between two and six hours after ingestion versus those who were given a placebo. 

The researchers concluded that, in resting conditions and at loading dosages, creatine supplementation mimics the response of intense exercise, which also stimulates growth hormone secretion. This, they say, could partly explain the dramatic muscle size and strength increases observed after creatine loading and should, along with other factors, be considered when investigating just how creatine works its magic. 

Further, a more recent study published in the International Journal of Sports Nutrition and Exercise Metabolism found that following a 10-week weight-training program, men who supplemented with creatine experienced a significant increase in resting testosterone levels. 

3 Times the Power of Regular Creatine.

Now you can laugh at muscle-growth plateaus forever thanks to a revolutionary, new product called Creatine Tri-Phase.

Why is Creatine Tri-Phase so much more potent than regular creatine? Because two additional compounds have been added to it. Researchers from the University of Missouri (Columbia) and the University of Colorado (Boulder) discovered that adding just the right amounts of Creatine Phosphate and Creatine Pyruvate to Creatine Monohydrate has synergistic (1+1 = 3) effects on muscle size and strength.

But don't take our word for it. Try it for yourself 100% Risk Free. But don’t delay. The demand for Creatine Tri-Phase is rocketing and supplies are extremely limited. Today, right now, order your supply of Creatine Tri-Phase, and watch with your own eyes just how fast it works. It will utterly amaze you. 

Remember: There’s no risk to you. Creatine Tri-Phase either works 3-times better than any other creatine product you’ve ever tried, or you get a complete refund on all unused bottles. 

Save $10.00 Off Your Total Order: For the next 24 hours only, when you place your order for CreatineTri-Phase, the World’s Most Effective Creatine Product, you can save $10.00 off your total order. At checkout, simply use Coupon Code: BOSS10

10 Ab Training Tips from the Underground, Tips 4 and 5

 Tip 4: USE THE PROPER REPETITION PROTOCOLS

 The abdominals are composed primarily of fast-twitch fibers and like the ham- strings that respond better to low reps and heavy weights. The next time you do crunches try putting a weight on your upper chest. As a general guideline do not perform any abdominal exercise for more than 40 seconds. If you can perform an exercise for more than 40 seconds the resistance is too light. 

Another interesting point in regard to reps is that women tend to respond better to slightly higher repetitions.  Due to neurological differences, women often have a harder time recruiting fast-twitch fibers and therefore need to perform more repetitions to get the same training response. This idea was supported in a study that looked at the differences between men and women in a biceps curl exercise. After determining the one reputation maximum, the subjects were asked to perform as many reps as they could with sub-maximal weights. The result was that with sub-maximal weights. the average female subject could perform more reps than the average male subject: In fact, at certain percentages, females could perform twice as many reps as males.

Tip 5:  RELAX YOU NECK BEWEEN REPETITIONS

Neck strain often occurs when you hold your head off the ground throughout all parts of abdominal exercises. The head weighs about 7.5% of your bodyweight, and supporting it for long periods can strain muscles in the neck. By resting your head on the floor momentarily between repetitions you allow the neck muscles to relax, thereby minimizing the stress on the neck. Also, in many exercises, this technique increases the range of motion. Obviously, resting your head between 100-rep sets won't work, but it will work if you’re adding resistance and doing the more effective low-rep sets recommended in Tip 4. 

What about those ab-roller devices seen on TV? The major selling “hook" for this equipment is demonstrating that it prevents neck strain, and the in infomercials dramatize their sales pitch by showing people grasping their necks in pain after performing traditional abdominal exercises. The major problem with these ab-roller devices is that the neck muscles don't get strengthened, thereby disrupting the normal balance between the neck and abdominal muscles. This imbalance increases your susceptibility to neck injury, especially if you participate in contact sports.