Summer Is Here, Do You Have Your Swimsuit Body?

With summer here,everyone is looking for those sexy swimsuit bodies. Do you have yours? It's not to late to get it. If you need to lose about 10 to 20 pounds,with a little dedication and ambition, you can have that sexy swimsuit body in a matter of weeks.

Now with summer, it's hard to eat right. What with all the bbq's and beer and baked beans and tater salads and ice creams and chips and etc. Well you know what I mean. Here is where the dedication comes in. 

Become dedicated to trying to eat right. Try not to overeat, or eat to many fat induced items. Try to cut back on the chips or tater salad. Watch how much ice cream you eat. Try using lean meats when cooking on the grill. Stay dedicated so you don't lose sight of that sexy swimsuit body.

Being ambitious means you want to get that sexy swimsuit body by exercising when you have scheduled yourself to do it. It doesn't mean that you have to leave the lake to go to the gym and do your workout. (Unless you are that ambitious then go ahead) You can do some bodyweight exercises while away from the gym to keep or get to that sexy swimsuit body.

If you are near a lake or pool, swimming is a good exercise to do. You don't have to go out and spend 30 minutes in the water at a time, getting out there and playing games in the water can help. Make sure that you wait at least 90 minutes before you go swimming after eating. And let someone know you are going swimming so they know you are in the water.
Take a buddy with you if your are at the lake, just in case.

You can get that sexy swimsuit body this summer and still have fun. Just be dedicated and have ambition.

Have a great summer but most of all have fun!

Build Muscle Fast And Safe - For The Skinny Guy

Is it hard for you to pack on the muscle? Have you got a moniker that start's with "Skinny ____"? Have you been working out at the gym but haven't got any results? Well, don't think of yourself as a no-gainer, and no, it isn't because of your genes. You are considered a hard gainer, and you need to look at it a whole different way.

So many "Skinny Guys" have worked hard to build muscle only to have no luck at it. They have read every article, tried every workout and swallowed every supplement pill that are in the muscle mags to no avail. With a little knowledge and the proper plan, it is possible for the "Skinny Guy" to build muscle.

Some of the main parts of the proper plan consists of a meal plan and weight training. If you are wanting to bulk up, you have to eat more. Like 5 -7 times a day. Make sure you get plenty of carbohydrates before and after your workouts. Eat up more of the proper calories, protein, carbohydrates and essential fats. And no, that box of donuts isn't the type of calories you need to be eating.

You have to eat more if you want to pack on muscle. Don't worry, you are gonna need it. Going with a heavier weight routine, your body is gonna need more energy, and in order for the muscles to grow they will need it too. It is possible that you will double you calorie intake to build muscle.

Weight training needs to be heavy. Light workouts aint gonna do it. Going to the gym with a routine of light weights isn't gonna bulk you up. You are gonna have to work with heavy weights consistently to bulk up, almost to fatigue. For the muscles to grow, they have to be worked hard. Also make sure that you get plenty of rest. Rest is vital to putting on muscle.

That is when the muscle is actually building, when at rest. After expending all that energy, your muscle will need to recuperate and build muscle tissue, to help with the extra energy that is being expended.

You wanna make sure that you are not stressed out. Getting plenty of sleep will help with that, Getting 7 to 8 hours of sleep gives your body time to recuperate and not to feel stressed. Working with heavier weights is gonna stress your body so get plenty of sleep.

You have to remember that building muscle will take time. If done proper you will start seeing a difference. And if you keep at it and don't falter, you can have that ripped muscle-bound body you are looking for.

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The Best Ab Exercise

I seen this on yahoo sports. The Post Game.

After I got done reading it, I decided to try it. WOW! Talk about working your abs.

The very first 1, you can feel your abs start screaming. By the time I got to 7, it was all I could do to stay on the ball. I figured I could do a couple sets of 12, I didn't even make the first set.

If you haven't tried this exercise, I would definitely give it a shot. Let me know what you think of this exercise.

I would like to know what you think.

I went ahead and posted it here instead of giving you a link, so enjoy.

TJ

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The Single Best Ab Exercise You Can Do -- And It's Not A Crunch

Memorial Day is gone and so is your trim waistline. You don't have time to fool around with silly ab routines now. You need something that works.

So how about the best ab exercise known to man? Or at least to a reputable scientific journal?

It's called a combination swiss ball pike and roll-out.

Sounds like a medieval torture device. But it's actually easy to learn and extremely efficient. In fact, you can probably get a killer ab workout by doing this move fewer than 10 times.

"If someone was looking at one exercise and wanted to make sure he was getting the most abdominal work done in a way that makes him look better and function better," says trainer Nick Tumminello, "this is the exercise to do."

To start the pike/roll-out, simply hold yourself in a pushup position with your feet on a swiss ball. (To make the exercise easier, move the swiss ball towards your belly button) With your body in a plank (straight) position, keep your legs straight and push your hips towards the ceiling while keeping your back flat. After straightening your hips and coming back to the start position, push your body backwards on the ball until your arms are fully extended in front of you and your legs are fully extended behind you.

Here's the video, courtesy of Nick Tumminello:

Why does this work so well? As the Journal of Orthopaedic and Sports Physical Therapy states:

"The roll-out and pike were the most effective exercises in activating upper and lower rectus abdominis, external and internal obliques, and latissimus dorsi muscles, while minimizing lumbar paraspinals and rectus femoris activity."

Translation: The exercise forces your abdominals to work the hardest while your lower back and hip flexors -- areas that can take over in other traditional ab exercises -- are almost completely left out. So while a crunch works your abs but only with help from other areas, the roll-out pike isolates your abs much more effectively.

Remember, this one isn't easy. Don't expect to get dozens (or even a dozen) reps right away.

But if you keep at it, you can expect to get dozens of compliments right away. Or at least by July 4th.

Flatten Your Tummy

There is a muscle that is often neglected when doing abdominal exercises that helps flatten your tummy.

It’s called the Transverse Abdominal. They are the central core of the abdominal. In other words they hold your innards in.

They run horizontally and are connected to your back muscles as well as your rectus abdominis.

The rectus abdominis are of course the muscles you are wanting to show off. The “Wash Board Abs”.

Most of the abdominal exercises work on the rectus abdominis and obliques seeing as these are the ones that you see.

The transverse abdominals are behind them, but don't give up on them just because you don't see them.

These muscles help flatten your tummy keeping everything pulled in tight and flat. Your abs may be showing but you can still have that rounded look to them.

Here are some exercises that can help work those transverse muscles and help flatten your tummy.

And ladies,these are real good for those mommies who want to tighten there tummies after birth also.

The Pelvic Tilt

Lie on your back on a flat surface.

Bend you knees, feet are flat on the floor. Keeping your upper body flat, slowly and with a controlled movement raise your hips from the floor. Hold it, count to 10 then slowly lower it back down.

Don't let your hips just fall back down because you wont be working those muscles when you do.

You should do a full set of 10.

Scissor Kick

Ok, lie flat on your back, keep your shoulders and back flat, place your hands at your side palms up.

Slowly raise one leg to around ten to 12 inches then slowly lower it to the floor. As you start to lower

one leg slowly raise the other.

Repeat the exercise for a complete set of 10.

The No-Crunch Crunch

To do this exercise, you can lie on your back, knees bent, feet flat or you can do it kneeling. Which ever is comfortable.

Place your hands by your hips, palms up.

Contract your lower abdomen inward (think of it as trying to make your belly button touch your backbone) but do not move your pelvis, raise your chest or hold your breath.

Stop contracting when you feel your muscles get tight. If you move too far, you will stop working your transverse abdominals and begin to work your oblique muscles.

Breathe normally and hold for 10 seconds.

Repeat and do a set of 10.

Once you find you can do these exercises easy, up them to 15 and so on.

Building this up over time will lead to a strengthening and tightening of the transverse abdominals.

These are not the only exercises for the transverse abdominals but they will help you in getting a flatter tummy in no time.

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Men and woman alike are wanting to get that flat tummy with washboard abs. I bet you would like to learn more about how to get washboard abs.