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A Tried and True Successful Body Building Routine
There are some major key parts to a successful body building routine. I will go over a routine that was created by a personal trainer for me, and it worked wonderfully. The first thing is to remember that in order to build muscle, your body needs...
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Elderly Need To Drink More Water
REQUIREMENTS FOR REPRINT: You have permission to publish this article free of charge in your e-zine, newsletter, ebook, print publication or on your website ONLY if it remains unchanged and you include the copyright and author information (Resource...
Lose Weight And Keep It Off--A New Source of Hope
The percentage of Americans who are overweight and obese is increasing very rapidly. "Overweight" is defined as having a Body Mass Index (BMI) from 25.0 to 29.9 whereas a BMI of 30 or above is defined as "obese." According to the National Center for...
Stress The Unseen Killer
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How To Develop A Tapered Waistline

WARNING!! Always seek the advice of a Medical Doctor before
starting, or making changes in your diet or exercise program.

Did you know that over 90% of all women and over 80% of all men
are dissatisfied with some aspect of their bodies? Of all of the
body parts and muscle groups, guess what the number one complaint
area is? By the title of this month's newsletter, I'm sure the
answer won't surprise you. Having a flatter stomach and ripped
midsection was at the top of the majority's wish list.

Your abdominal area is your visual center. In studies of eye
movement, it is a fact that our eyes are drawn back to the middle
of any object we are looking at. On the human body, this means
that the main focus and visual emphasis is on the abdomen. So
remember, when you are in a bathing suit, no matter how
impressive your other body parts may be, peoples eyes spend more
time on your abs than any other region. Since men carry a large
supply of fat cells in this area compared to women, this type of
visual emphasis can be a scary thought for the male species!

This month's newsletter is dedicated to show you several things
you can immediately incorporate into your diet and exercise
program to make your visual center more attractive this summer.
Let's get started.

There is a lot of controversy and conflicting opinions on whether
or not you should use weight while training your abs. One school
of thought is that you should not use weight and just do more
repetitions. The reasoning behind this opinion is that if you
use weight, you will build muscle mass in your waist and it will
not be tapered. When you have a ripped, narrow waste it tends to
make your other body parts appear more impressive. Most
bodybuilders do not use weight in their ab training routine.

Another school of thought is that you should use weight to train
your abs. The reason for this opinion is the tiny increase in
the circumference of your waist is well worth the visual
improvement that incorporating weights into your ab exercises
will provide, and really helps you put the finishing touches on
your waist. If you chose to use weight in your ab program, use a
light amount.

Other areas where there are conflicting opinions are how many
sets and reps of each exercise you should do, and how many times
a week you should train your waist. If you are a beginner who
has been training for at least one month, do three sets of each
exercise to muscle failure. Keep going until you feel the burn
and can't do another rep. If you are at an intermediate or
advanced level, do four sets of each exercise to muscle failure.

Some people believe that abs can and should be trained every day
or every other day. I used to agree, but after reviewing some
pretty convincing research, I have to change my stance. Your abs
are a muscle, just like every other muscle group and need the
proper amount of rest and recovery for maximum results. Train
your abs twice a week like every other muscle group and give them
at least 72 hours rest before you train them again. For my
clients whose personalized program has them training waist three
times a week, cut it back to two for maximum results.

Your midsection is made up of four muscle groups, the rectus
abdominus, obliques, serratus, and intercostal muscles.

The rectus abdominus is the row of washbord-like muscles in the
center of your midsection. When someone talks about a six-pack
of abs, they are referring to well-defined rectus abdominus
muscles. The rectus abdominus is the primary muscle you use when
you are doing a sit-up or forward crunch. They pull your chest
towards your pelvis.

There are several great exercises you can use to train your
rectus abdominus. Like several other muscle groups including the
lats and pecs, certain exercises focus on the upper section of
the muscle group and certain exercises focus on the lower
section.

One of the best exercises for the upper section of the rectus
abdominus is the forward crunch. Lie on your back with your
hands behind your head. Bend your knees up and put both feet
flat on the floor. Putting your legs in this position will
flatten your lumbar curve and take all the pressure of your lower
back. Next raise your head and shoulders off the floor, pulling
them towards your knees. Concentrate and focus on contracting
the upper section of your rectus abdominus muscle. This is a
short movement


and you don't want to come all the way up.

Through the entire exercise, your lower back should remain firmly
on the floor. Most gyms also have several exercise machines that
mimic the motion of the forward crunch and focus on those upper
rectus abdominus muscles.

Leg Raises are a great exercise for the lower rectus abdominus.
Leg raises can be done in a variety of positions including
sitting, hanging or lying on your back. Most gyms have a leg
raise chair or machine. If they don't, lay on your back on the
lying hamstring machine, tuck your feet under the leg pads and
bring your knees up to your chest. This exercise can also be
done on the floor or on a sit-up board without using weight.

Another great exercise for the lower section of the RA is seated
leg tucks. This is a sitting variation of the leg raise. Sit at
the end of a weight bench with your knees bent and legs hanging
over the end. Bring your knees up toward your chest.

The obliques are the muscles that help you bend from side to side
and rotate the torso. When people speak about love handles, they
are usually speaking about fat deposits in the oblique area. A
great way to train your obliques is using side crunches on a
hyperextension bench. Tuck your feet and lower legs under the
leg pad so that your left hip is down and level with the top of
the hyperextension bench. Clasp your hands behind your head and
bend at the waist as far as you can towards the floor. Next
raise your upper body upwards as high as you can (pivoting at the
waist) and contract the muscles in your waist concentrating on
contracting the obliques on the right. Don't forget to switch
positions and train the muscles on the left side.

You can train your serratus and intercostal muscles using a
modified version of the side crunch. Instead of pivoting at the
waist, use a shorter seesaw motion and pivot higher at the level
just below your armpit. This motion places a higher
concentration on the intercostal and serratus muscles, rather
than the obliques.

You can also train your obliques, intercostals, and serratus
using seated twists with a broomstick behind your neck. These
can be done on a hyperextension bench or sit-up board. Tuck your
feet under the lower leg pad, lean back at approximately a 45
degree angle and twist at the waist from side to side in a rotary
fashion.

Hyperextensions are a great exercise to develop the muscles in
your lower back. They are much safer than Good Mornings using
free weight. The lower back is one of the most ignored muscle
groups when it comes to waist training, but the results
hyperextensions produce are well worth the extra effort. They
really help narrow your waist and finish the product.

To have a great waist your diet is also a big piece to the
puzzle. You can have rock hard, well developed abs, but if their
hidden underneath a layer of fat, they can't be seen. No matter
how hard you train, your abs will never be visible and impressive
unless you get your body fat percentage low enough. A low fat,
calorie restricted diet will help finish the package and bring
everything together.

Another great abdominal tool is the AbRoller. This neat piece of
equipment makes sure you are using proper form, takes the stress
of your lower back and can be purchased at any sporting goods
store for less than $100.00. Most gyms and health clubs have
several of them. The AbRoller comes with a videotape which shows
you exactly how to use it for forward crunches, leg lifts, and
side crunches. I personally use it and highly recommend it
especially if you are a novice or suffer with lower back pain.

Last but not least, there are many good ab specific exercise
video tapes like "8 Minute Abs" and "Abs Of Steel." These
programs can all be done in the comfort of your own home - all
you need is a VCR. Many aerobic exercise tapes also have an ab
program at the end of the tape.

The following is a sample intermediate/advanced program for
training your waist:

Forward Crunches - 4 sets to muscle failure
Leg Raises - 4 sets to muscle failure
Side Crunches - 4 sets to muscle failure
Seated Twists - 4 sets to muscle failure
Hyperextensions - 4 sets to muscle failure

About the Author

Dr. Osgoodby was a finalist in the "EAS Body for Life" Contest.
Stop by his web page at bestbodyever.com to see his before
and after pictures and subscribe to his monthly newsletter.

 

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Content Menu
  • 10 health fitness tips

  • 10 reasons why bodybuilders fail to grow

  • 10 tips how to get in shape without sweating

  • 12 tips to keep your mood alive

  • 15 muscle building rules for skinny guys and gals part 1

  • 15 muscle building rules for skinny guys and gals part 2

  • 16 tips to looking feeling great

  • 17 muscle building facts ive discovered

  • 195 000 die annually from hospital mistakes

  • 1 minute mental vacation

  • 2004 prediction the next fitness trend

  • 2 exercises to avoid

  • 2 ways to start burning fat quickly

  • 3 biggest benefits of strength training

  • 3 steps to build more muscle and lose more fat

  • 4 critical factors to achieving your dreambody

  • 4 greatest myth of women orgasm

  • 4 keys to weight loss

  • 5 fitness myths that are responsible for thousands of fitness failures

  • 5 steps permanent weight loss program

  • 5 ways to make protein benefit you

  • 6 advantages of free weights over exercise machines

  • 6 advantages of free weights vs machines

  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

  • 7 reasons to add cardio training to your workout

  • 7 simple steps to beginning bodybuilding part 1 of 2

  • 7 surefire strategies for fat loss

  • 7 ways to improve your life in 7 days

  • 7 winter exercise tips for busy people

  • 8 ways to rev up your metabolism

  • achieving your goals

  • acne program step 9 protein and 0ther food to eat

  • acne wrinkles at my age

  • acupuncture weight loss with 5 step plan

  • addressing some of the risks associated with a high protein diet

  • affirmations for health

  • alternatively endo

  • american bodybuilding doing it the american way

  • anabolic hormones a two edged sword

  • andropause and dhea

  • andropause and erectile dysfunction

  • andropause and testosterone

  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

  • any whey protein guide

  • approaches to knee pain relief

  • are there hormones in your whey protein

  • are your nutrition habbits robbing you from the body you desire

  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

  • arthritis pain relief 101

  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

  • a devastating diagnosis builds strength

  • a guide to pampering pedicures

  • a healthy diet for life

  • a nutritionists insight on arthritis

  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

  • benefits of building muscle

  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

  • best finance guide

  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

  • bodybuilding nutrition bulk up or lean down diets you do the math

  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

  • bodybuilding supplements facts

  • body building best muscle building supplement

  • body building equipment for the rest of us

  • body building mind games dont let your weight determine your mood

  • body building supplement

  • body fat calculation and health

  • body talk

  • breast enhancement the natural way to do it

  • bridging the gap the top 5 fitness secrets for housewives and athletes

  • building a better body one brick at a time

  • building a strength training routine for your child

  • building better bones the wise woman way

  • building muscle power through vitamins and minerals

  • build big biceps strong arms and solid triceps

  • build big muscles fast gain muscle mass guide

  • build big strong shoulder muscles for v shape upper body build big deltoids

  • build more muscle and lose more fat by discovering the power of training variables

  • build muscles and smash plateau for beginners

  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

  • bunions and hallux limitus

  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

  • but i dont want muscles part 1 what muscle is and how to build or avoid it

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

  • can antioxidants help you build muscle free radicals destroy your muscles

  • carbohydrates in food good carbs and bad carbs

  • carbohydrates why size matters

  • careening radicals are bouncing around

  • cerebral palsy causes

  • chocolate bliss bodybuilding bodyshaping and fitness walking nutrition

  • cholesterol how it works in your body

  • choosing the right bodybuilding supplement

  • choosing the right protein for maximum muscle power

  • chronic pain relief an overview

  • cla weight loss wonder

  • cleansing your elimination organs to achieve good health

  • clockwork feedings building muscle fast with nutrient timing part 1

  • conquering goals the battle plan

  • continuous male orgasms

  • core principles the function of functional training

  • correct your acid alkaline balance by the water you drink

  • couple of easiest ways to start burning fat quickly

  • creatine supplementation for increased performance and building muscle

  • creatine the natural bulk muscle builder

  • cross training

  • crutches can be used to help assist people in regaining their mobility

  • cuboid syndrome

  • current dietary recommendations in strength training

  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

  • daily motivation for successful weight loss

  • dealing with depression

  • depression from bodybuilding

  • depression mantra

  • determine your stage and plot your weight loss course

  • detox for beautiful skin

  • developing will power and self discipline

  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

  • dieting while partying

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

  • diet information detox diets

  • diet information the atkins diet

  • diet information the cabbage soup diet

  • diet information the south beach diet

  • diet information weight watchers

  • diet red flags

  • diet tips experience the benefits of weight loss

  • discovering msm

  • discover the 8 steps to a mountain moving faith

  • discover the best weight loss exercise

  • discover the truth about eating too much protein

  • does creatine really help build muscle

  • does natural pain relief really exist

  • does your current exercise practice increase or decrease your stress

  • does your weight loss plan include these 10 essential steps

  • dont just rent your body

  • dont weight you can be active at any size

  • double diabetes placing your kids at even more risk

  • do electric ab stimulators really work

  • do you have heart failure

  • do you think you are anorexic as others

  • do you want to be healthy then get to steppin

  • dr bobs medical newsletter oct 2004

  • dumb lamp

  • eastern systems for your health and strength

  • easy steps to prevent mesothelioma

  • eating to build muscle and lose fat

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  • eat healthy for life

  • eat to get big

  • eat what you like and still lose weight

  • effective weight loss

  • effects of no2 supplement

  • eight fitness tips for the combat realist

  • elderly need to drink more water

  • eliminating heavy metal toxins naturally

  • elliptical trainers are they the perfect workout

  • elliptical trainers they are not the perfect workout

  • emotional intelligence brings results

  • enzymes and modern stress

  • ephedra its not just for weight loss anymore

  • everyone wants to be an underwear model

  • exercises for better sex

  • exercise and low carb diets

  • exercise and low carb diets make poor partners

  • exercise and the time clock

  • exercise anxiety panic

  • exercise at any size

  • exercise for immunity

  • exercise smarter not harder 10 ways to make consistent progress all the time in your exercise plan

  • exercising for life the magic is in the synergy

  • expert tips for smooth healthy and beautiful skin

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  • fast weight loss programs the importance of low body fat levels

  • fighting age with dhea

  • find out why bodybuilding supplements may not be necessary

  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

  • fitness related benefits of massage

  • fitness supplement

  • fitness tips to suit your body type

  • five reasons you should drink more water

  • five tips for easy weight loss

  • follow the path of most resistance

  • foods not the problem its the solution

  • formaldehyde in your home

  • four keys to overcoming your nervousness around women

  • free weight loss tips

  • from fat to fit read one womans amazing weight loss story

  • gaining muscle mass

  • getting fit with a smooth treadmill

  • getting kids moving help for overweight teens

  • getting strong for capoeira

  • getting your muscles full hard shredded

  • get a great workout at home even on a small budget

  • get back to basics

  • get fit by getting fat

  • glucosamine review and potential benefits

  • going basic with natural bodybuilding

  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

  • great summer workouts just add water

  • growing old gracefully

  • grow taller through stretching exercises

  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

  • have you reached your full human potential

  • healing heartburn holistically

  • healthy eating tips for busy women

  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

  • heart friendly foods

  • helping your child be healthy and fit

  • help to reduce belly fat

  • hemorrhoids and enlarged rectal veins

  • herbal remedies for arthritis fibromyalgia muscular ache joint pains

  • herbal talk

  • heres my muscle building equation

  • heres the quickest way to build muscle and lose fat

  • hgh avoid getting ripped off

  • hormones creating harmony

  • how are you achieving rejuvenation for peak performance

  • how building muscle helps you lose fat

  • how does whey protein affect my body

  • how do i begin a fat loss plan let me count the ways

  • how many calories can i have and still lose weight

  • how many reps and sets to build muscle

  • how much is enough

  • how much water should you drink per day

  • how not to return from an exercise break

  • how one person namely me could be a beginner for 16 years

  • how proper calorie fragmentation improves body composition

  • how sleep affects our skin

  • how stretching can explode your muscle growth

  • how the protein diet works

  • how to avoid common diet scams

  • how to build a low cost home gym

  • how to build muscles and own that v shaped upper body

  • how to build up your skinny calves

  • how to burn fat quickly

  • how to burn pure fat and lose weight more quickly

  • how to develop a tapered waistline

  • how to gain weight and build more muscle

  • how to gain weight and build more muscle mass

  • how to get a flat toned stomach

  • how to get a lower blood pressure using medical treatment

  • how to get rid of your belly fat or pooch

  • how to get started with exercise the magic pill of your weight loss program

  • how to get the date of your dreams

  • how to give yourself a check up from the neck up

  • how to have your greatest orgasm ever

  • how to lift weights to lose weight

  • how to lose 20 pounds in 5 minutes

  • how to lose 20 pounds really really fast

  • how to lose weight make money and get women

  • how to overcome workout plateaus

  • how to start a muscle building program

  • how to stay fit while working from home

  • how to substitute fat in your everyday diet

  • how to supercharge your energy levels

  • how to supercharge your energy levels through exercise

  • how to take bodybuilding pictures

  • how to use diet to reduce your stress

  • how to use your pain to gain

  • if you dont track your diet you are wasting your time

  • imagination is funny

  • improve memory how much can i improve my memory

  • improve your word power build your vocabulary quickly and easily

  • improving posture with orthotic shoe inserts

  • im whispering ibs an unpleasant subject

  • inactive alert essential proteins for sedentary people

  • index

  • is body mass index or bmi a real measure of obesity or is it flawed

  • is ephedra a miracle cure

  • is shiatsu massage the ultimate stress relief treatment

  • is your child naughty or is it somethiing they ate

  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

  • learn how to prevent back pain at home or at work today

  • learn how to reduce your body fat

  • let your intuition guide you to prioritise

  • life is better as an ex smoker

  • living up to your fitness potential

  • living with chronic illness disorders are you a survivor

  • lose weight and get healthy while you make money

  • lose weight and keep it off a new source of hope

  • lose weight find hidden calories

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  • low carb diets are you losing more than weight

  • mad carb disease

  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

  • managing your pain in three easy steps

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  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

  • men and stretchmarks

  • minerals

  • monitoring your weight loss progress progress dont guess measure

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  • movement that matters exercise with a greater purpose

  • multivitamins for your child

  • muscletech gakic a new era in musclebuilding performance

  • muscle building exercises and growth boosters

  • muscle building tips and supplements dos and donts

  • muscle building tips dos and donts

  • muscle building workouts at home

  • muscle building workouts build muscle and fitness the right way

  • muscle building workout for this week

  • myths that effect your muscle building results

  • my beginning yoga experience

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  • natural prevention treatment for the flu what your doctor may not know

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  • new weight loss solution how to make your diet work

  • nitric oxide supplement

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  • not all protein is created equally

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  • nutrient depletion

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