Getting Ripped Abs Made Easy
Abs. Got ‘em? Especially if you’re a guy, chances are, you’d like to make your abs more ripped. You can get more ripped, too, if you follow a few basic diet and exercise tips. When it comes to how to get ripped, you can get those abs you’ve always wanted — and it doesn’t have to be that hard. It is going to take some time, though, because you can’t expect overnight results. You didn’t get that “couch bod” in one day and it’s going to take a little bit longer to get ripped as a result.
Be productive
The training methods you’re going to employ have to be productive, or you could spend more time in the gym but see fewer results. So pay attention to these points.
Your diet
In fact, this is probably the most important part of how to get ripped. It’s at least half of the equation, anyway, and probably better than half (the other half is the effort and proper technique you’re going to put into your workout, along with just plain determination and willpower).
But wait a minute; don’t think that a single diet can help you get ripped. You can do a number of different things that will help you achieve the look you want.
Eat less than you burn
If you want to achieve definition and lose some body fat, you are going to have to take in fewer calories than you burn. However, the eating program you choose (as opposed to “diet,” which is truly a nasty a negative word) is going to have to be something you’ll like and will stick with.
Bulk up on the protein
You need to eat about a gram of protein per pound of body mass in order to help you build muscle. You want to lose the fat and build muscle, and to that end, you need more protein than you would if you were simply trying to lose weight.
How many calories?
Take your current body weight in pounds and multiply it by between 10 and 12. (If you’re significantly overweight, multiply it by a smaller number than that, such as eight.) This will give you the rough number of calories you need to consume in order to lose weight even as you are strenuously working out.
The way you break out those calories will go something like this: let’s say, for example, that your formulation says you should be consuming 1800 calories a day. Of those, remember that you are going to want to consume a gram of protein per pound of body weight, or about 180 g of protein if you’ve multiplied your body weight by 10 for the number of calories you get. A gram of protein has four calories, so 180 g times four is 720 calories. That means you should get 720 calories from protein.
15% of your calories should come from “good” fats like omega-3 fatty acids and healthy oils like olive oil and from lean proteins like lean beef. The rest should come from complex carbohydrates.
Your lower abs workout
You cannot simply work on your abs to get ripped abs. As to how to get ripped, you’ll have to simply lose the fat overall, gain definition, and then work on muscle groups individually. Find more tips on lower abs workout here.
Work smarter, not harder
Change your program out, but three to five days a week, do a workout on all the muscle groups by performing an abs exercise like crunches, along with other muscle group exercises like calf raises, rows, shoulder presses, deadlifts, squats, bench presses and lat pulls — two sets of 10 reps each until you tire the muscle groups out for each exercise. On alternate days, do some whole body cardio like jogging, swimming, running, bicycling, etc. Go for 30 minutes to start and ramp it up to an hour as you get in better shape.
Get abs? Got abs
Again, it’s not going to happen overnight, but following your program and your diet is going to show you how to get ripped. As you lose the fat in gain muscle and definition, you should see those ripped abs in no time at all. Remember, you can focus on your abs — but not to the exclusion of other muscle groups or of cardio, because that won’t help. You need whole body exercise and some decent cardio to truly get the body you want.
Greg Correll
http://www.articlesbase.com/men’s-health-articles/getting-ripped-abs-made-easy-1174830.html
February 1st, 2010 at 3:37 am
Beginer trying to purchasing a capable road bike to compete with. Am I getting ripped off?
I am a beginning cyclist that is looking to buy a road bike to train and compete in century and other long rides. I had primarily been looking at the $700-$900 range. I was near purchase of the Allez Triple Bike when another store suggested the Specialized Roubaix Bike.
The Roubaix is a much higher priced bike ($1500 vs. $760) and as expected, a smoother and more comfortable ride. When I asked for this store’s thoughts about the Allez Triple, he said it was not a good choice and after one race I would be bike asking for a better bike. He further went on to say that anyone trying to sell the Allez Triple is trying to make two easy sales, knowing that I would be back within a year/18 months.
Is he correct? Am I getting ripped off by bike store A that recommended the Allez Triple or bike store B that is trying to sell me the higher price bike? Is the $1500 bike even worth considering at this point?
Any advice would be helpful?
February 1st, 2010 at 8:39 am
Hard question for me to answer, and hopefully somebody closer to where you live who’s familiar with prices out there can advise you better. (I live in South Africa!) But, after converting the prices and bearing in mind general principles relating to buying bikes, I would tend to go along with shop B. As a general rule (and I mean general), a more expensive bike will be a better bike, and (though it *is* a lot) $1500 doesn’t sound *too* excessive for a good bike. A situation I really wouldn’t like to see you landing up in - and this is the danger - is taking one ride on the cheaper bike and deciding you really hate this cycling lark, because your feet hurt, your knees hurt, the saddle feels like torture, etc., etc. So you put the bike in the garage, and it sits there for the rest of its life (and yours) gathering dust. And yet all this is only because the bike itself is inferior. So, I think, you’d be better off with the more expensive Roubaix.
References :
February 1st, 2010 at 8:41 am
HI,
I would check out Performance at http://www.velopress.com/cycling.php
Dave
References :
February 1st, 2010 at 8:43 am
I wouldn’t say that the first shop trying to sell you the less expensive bike was "trying to rip you off…." After all, they probably can make more profit from you from a more expensive bike. What you need to decide is (a) your budget and (b) how serious you are about riding and competition. You say that you are a beginning rider. Therefore, you should buy the best bike you can afford within your budget, but don’t go overboard until such time as you’ve decided you like the sport and want to continue with it.
If you already have a good fitness level and you think in short order you will be riding 4-6 hours at a time, then I would try to get a road bike in the $900-$1500 range. While you could buy something in the $500-$800 range, that is really an entry level road bike, will be heavier, lower grade components, wheels etc.
If you’re interested in racing (and I mean actual competition, not fun rides, then you will eventually need to spend over $1000 to get something light and responsive enough for racing.
One last point- for all day comfort, choose a carbon fiber frame, or in the lower price category a Aluminum frame with carbon fork and stays.
References :
February 1st, 2010 at 8:45 am
The only shop that is trying to rip you off is the one trying to sell you the Roubaix. Not because the Roubaix is a bad bike–it is a very nice bike–but because their sales tactics suck. I would steer clear of that shop. They are trying to pressure you into spending a lot more money that you intended to spend, and guess who gets the money. Both shops are offering you the bikes at the msrp set by Specialized and what every shop is likely to sell those bikes at. However, Specialized is already coming out with its 2008’s so in a couple of months you might be able to get a 2007 on sale.
The one offering you the Allez must be a Specialized dealer, they can also get the Roubaix, but listened to what you told them when you came to the shop and showed you a bike that met your criteria rather than try to pressure you into spending more.
On to the bikes….Obviously a bike that costs twice as much is going to be a better bike!!! Otherwise, why would anyone buy the more expensive bike? Because it is a better bike (primarily meaning it has better components–the Allez with the same components would cost the same as that Roubaix–actually the Roubaix goes as high as $7100–though that is a carbon frame), it shifts smoother, weighs less (mostly because of wheels and components), maybe has a better saddle, etc.
However, the Allez is a great starter road racing bike. But since you said you are planning to do centuries and long rides, if you can afford it, the Roubaix may be a better bike for you.
The Roubaix is more of a long-distance endurance bike, than a road racing bike, at least typical road races…it is named after the Paris-Roubaix race known for being a hellish long race with major lengths of cobble stones that are really uncomfortable to ride. It is going to be a more comfortable bike for longer distances than the Allez, but I think the Allez has more aggressive geometry.
Go to Specialized’s website and compare the bikes. Both have aluminum frames with carbon forks. The Allez comes with Tiagra and Sora components, which are low to mid-level road components. The Roubaix that you are looking at comes with 105 level as well as nicer wheels and tires.
The reality is that if you are just starting out, in my opinion, the Allez makes more sense, unless you have a lot of cash around. You may decide you hate road racing. I did (I race mountain bikes). Or you may decide you absolutely love it, in which case, you will likely want to save your money and buy a carbon bike in a couple of years. In the meantime, parts wear out and you can replace the Allez components with better stuff.
However, if you know now that you are really going to get into racing, and you can afford it, go for the Roubaix. It will be more comforable, since it is designed to be a little more lax in geometry, and it is a very nice bike.
Summary: Allez is probably just fine for your needs right now. Maybe get a better saddle or raise the handlebars slightly for a more comfortable ride if you find it too aggressive for long rides. The shop that had it is definitely the better shop. If you really like the Roubaix and can afford it, buy it from the shop offering the Allez. It also never hurts to try other brands, though I am a big fan of Specialized myself. Different brands have different philosopies on geometry and you might find that a Trek or a Cannondale fits you better.
Good luck, whatever bike you buy, I hope you enjoy.
References :
http://www.specialized.com