Muscle Fiber Types

By Vince DelMonte. Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. 

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers
The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.

This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.

For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.

Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.

These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch
Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.

This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.

These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.

These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.

Training The Muscle Fiber Types 
So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively.

Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time.

Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’.

If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for. 

---------------------------------
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package. 

Choosing A Gym

By Vince DelMonte. Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

1. Location 
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.

2. Membership Cost 
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.

3. Membership Demographic 
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.

Whatever your needs, make sure you enquire about this and take it into consideration.

4. Additional Benefits 
You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.

5. Operating Hours 
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.

6. Personal Training Services 
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.

7. Group Fitness Classes 
Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.

8. Cleanliness 
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

9. Type/Quality Of Equipment
Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.

Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

10. Cancellation Policy 
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
----------------------------------
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Fiber, All About Fiber

By Vince DelMonte. If you are trying to create a healthy diet for yourself, you cannot overlook the importance that fiber will play. The main benefits you’ll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety. 

Unfortunately, in today’s world of overconsumption of processed foods, a high fiber diet is hard to come by. Here are the top facts about fiber you need to know.

Promotion Of A Healthy Digestive System
Fiber’s primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the lining.

Lowering Your Bad Cholesterol Levels 
Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that’s seen in the blood. They do this by binding with the dietary cholesterol you take in while it’s in the small intestine and then removing it from the body. Therefore, a high fiber diet can be a very good defense against the heart disease.
Fiber And Weight Loss Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don’t, simply because they typically consume fewer total calories as a result. Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it. Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.

Getting Enough Fiber 
It’s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.

Increase Your Intake Slowly 
Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly. If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all. Try and increase the consumption over the period of a few weeks to ease this process.

Soluble Fiber 
Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.

Insoluble Fiber 
Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit when it comes to weight control for you.

Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.

So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.
---------------------------------
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package. 

The Female Athlete Triad: Could You Be At Risk?

By Vince DelMonte. One major issue that many women who are getting serious about their workouts start to deal with is known as the female athlete triad. 

The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women’s fitness.

It’s important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.

The Three Main Components Of The Female Athlete Triad
The female athlete triad, like the name suggests, is composed of three big factors.
1. Amenorrhea
Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
While some women may just be irregular, the key here is that they are not getting periods at all. It can be slightly difficult to establish if this is your issue if you have always been irregular, but most often even those who are irregular will get at least one menstrual period of a three month cycle.

2. Eating Disorders
The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.

3. Osteoporosis
Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
Additionally, this factor usually comes about because of the previous two factors.

What Causes The Female Athlete Triad
In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn’t once single precipitating factor, but rather, it’s a combination of factors that seem to be at play.

First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.

So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.

The second thing that needs to be looked at is the woman’s overall body composition. Womenneed so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.

Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.

Why is this? It’s because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.

Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.

So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.

If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.

If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.

If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.

So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.
----------------------------------
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package. 

How To Look Like A Female Fitness Model

By Vince DelMonte. Do you pass by the magazine stands in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being feminine. Gone are the days where strong women are seen as too masculine and unattractive. The female fitness body is here to stay. 

Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.

Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel!

First things first. Pink Weights.
If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.

The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.

Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.

Don't be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.

Next comes cardio.
Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.

This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.

Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.

The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?

The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.

This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.

Now. Bring on the carbs.
Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.

The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!

So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above.

Get rid of your fat phobia.
One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.

How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.

When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.

Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.

So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes

Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.

Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.

So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.
----------------------------------
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

The Razor Sharp Abdominal Workout

By Vince DelMonte.

If you could sculpt one body part to perfection for next summer, what would it be?  Let me guess – six pack abs!  I don't know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs.   Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either. Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors.  Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.  Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equimpment and programs.  Let's first eliminate the top four ways not to get a six-pack: Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once.  There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash!   And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!  Learning how to get a six-pack does not require thousands or even hundreds of crunches a day.  So much for the Brittany Spears ab workout!  Crunches are decent but totally overused and associated with more being better.  Crunches are a very general exercise, and general exercises get general results.  Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture.  They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.   Learning how to get a six-pack does not involve starvation diets.  Starvation diets starve the muscle when you should be feeding the muscle instead.  Guess what happens when you starve your body?  Your metabolism shuts down out of survival and causes your body to store fat.   Your body must get energy from somewhere, so guess what gets sacrificed?  That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism.  Starve your muscle - great logic! Learning how to get a six-pack does not require fat-burning pills.  What did the last weight loss pill you bought do for you?  The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line.  The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause.  Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer. Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to 'see' my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound. Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar? The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program! Prioritize By Sequence If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention. Prioritize By Frequency What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently. How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table: Purpose Frequency Intensity Volume Reps Endurance/Conditioning 5-7x a week Moderate 1-4 sets 50-100 Hypertrophy 4x a week High 6-12 sets 8-12 If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement. Your Genetics and Abdominals Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle.  Some of you have the classic four-pack which is four big abs with a smooth lower section.  Some of you have tiny cubicle boxes sitting high on your abdominal wall.  Some of you have the picture perfect eight-pack that makes people's jaws drop.  >Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs.  You can't move them around and place them where you want them.  Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.  The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs.  Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.  Divide Your Abdominals into Two Separate Workouts for Best Results To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories: • Truck Flexion (upper abs) • Hip Flexion (lower abs) • Rotation (obliques) • Lateral Flexion (obliques) The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this. Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…” I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program: A B C D Trunk Flexion Rotation Trunk Flexion Rotation Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion Even though you are training each movement twice per week, you will perform different exercises for each workout. Use a Variety Of Functional Exercises The Top 3 Hip Flexion Exercises: 1.   Lying Hip Raise 2.   Incline Hip Raise 3.   Hanging Hip Raise The Top 3 Trunk Flexion Exercises: 1.   Swiss Ball Crunch 2. Weighted Swiss Ball Crunches 3. Weighted Cable Crunches The Top 3 Rotation Exercises: 1.   Russian Twist 2.   Weighted Russian Twist 3.   Weighted Cable Crossover The Top 3 Lateral Flexion Exercises: 1.   Lateral Flexion on back extension machine 2.   Lateral Flexion with medicine ball over head Lateral Flexion with medicine ball and twist Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next. Razor Sharp Abdominal Workout 1: Hip Flexion and Trunk Flexion Perform this workout at least two times a week separated by at least 48 hours rest.  You should experience a deep muscle soreness after each one of these workouts.  Focus on using a load that causes failure within 8-12 reps and then move to the next exercise.  This is a non-stop circuit.  Rest 1-2 minutes and repeat until you reach 4 sets total.  Exercise    Sets   Reps  Tempo    Rest Hanging Leg Raises 1-4 8-12 311 - Rope Crunch   1-4 8-12 311 - Reverse Crunch 1-4 8-12 311 - Weighted Ball Crunch 1-4 8-12 311 1-2 minutes Razor Sharp Abdominal Workout 2: Trunk Rotation and Lateral Flexion Perform this workout at least two times a week separated by at least 48 hours rest.  You should experience a deep muscle soreness after each one of these workouts.  Focus on using a load that causes failure within 8-12 reps and then move to the next exercise.  This is a non-stop circuit.  Rest 1-2 minutes and repeat until you reach 4 sets total.    Exercise    Sets   Reps  Tempo    Rest Side Bends Dumbells Overhead 1-4 8-12 311 - Oblique Crunch  1-4 8-12 311 - Side Bends Dumbells Overhead 1-4 8-12 311 - Lateral Raises on BackExtension Machine 1-4 8-12 311 1-2 minutes Conclusion As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest.  The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time.  The truth is that if you can't see your abs, then the best exercise for your abs will be  better diet.

About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

The Skinny Guy's/Gal's Guide To Getting A Six-Pack The Right Way

By Vince DelMonte. The title of this article is a little ironic, isn't it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up – because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it's own email account!

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, “I should be able to 'see' my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.

Abdominals Are A Muscle, Too!
You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!

Prioritize By Sequence
If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first...”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.


Prioritize By Frequency
What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.

How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:

Purpose                 Frequency      Intensity    Volume       Reps
Injury Prevention      5-7x a week    Low            1-4 sets       20-30
Hypertrophy             4x a week       High           6-12 sets       8-12
Maintenance            2-3x a week    Medium       3-6 sets      10-20

If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.

Divide Your Abdominals Into Two Separate Workouts
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:

• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)

The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.

Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree...”

I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A                     B                           C                       D
Trunk Flexion   Rotation                  Trunk Flexion     Rotation
Hip Flexion       Lateral Flexion        Hip Flexion         Lateral Flexion

Even though you are training each movement twice per week, you will perform different exercises for each workout.

Use A Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
Lying Hip Raise
Incline Hip Raise
Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:
Swiss Ball Crunch
Weighted Swiss Ball CruncH
Weighted Cable Crunches

The Top 3 Rotation Exercises:
Russian Twist
Weighted Russian Twist
Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:
Lateral Flexion on back extension machine
Lateral Flexion with medicine ball over head
Lateral Flexion with medicine ball and twist

Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.

Conclusion
You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from.
----------------------------------
About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com. He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting. © 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.