The Next Generation of Ab Exercises
Everyone seems to think you need to isolated a muscle group to get the best results and this goes especially for abs. In this how to get ripped abs review, John Alvino who is known for his “How To Get Ripped Abs” program, expresses his beliefs on the truth about isolation exercises. John explains that you will get more for the results if you perform exercises that integrate multiple muscle groups simultaneously. He has a system which he calls “turbo ab exercises” which trains several muscle groups a the same time. In doing these exercises tips for abs you are extremely time efficient, and often work your entire body. As John explains, this burns more calories, ( burning off more fat) than any isolation movement. Read on and learn how to get outstanding results and at a much quicker pace……
The Next Generation of Ab Exercises
By John Alvino
Throughout my 16 years as a fitness professional, there is one question I get asked consistently. The fact that this question is asked so frequently clearly illustrates why most people never get a flat sexy stomach or a ripped set of six pack abs. This all too popular question usually goes something like this:
“What exercise can I do to isolate my _______ (insert your muscle of choice – lower abs, obliques, upper abs, low back, etc)?”
It doesn’t matter what part of the midsection someone is trying to improve, they always seem to be asking how to “isolate” it. My first response to this question is always – “Why do you want to isolate it?”
Don’t get me wrong, there are times when “isolation” ab exercises are warranted. For example, if there is a muscle imbalance, you can isolate the weak link until you achieve an optimal strength balance between related muscles.
But once muscle balance is achieved, you would get much more bang for your buck if you performed exercises that integrate multiple muscle groups simultaneously. I call these particular exercises “turbo ab exercises”, and when performed properly, these little-known movements can deliver big time results incredibly fast!
You see, turbo ab exercises train several muscle groups at the same time. There are several advantages to this approach. First of all, it makes your workout extremely time efficient. Furthermore, turbo ab exercises often work your entire body, which burns many more calories (and thus a greater amount of fat) than any isolation movement could ever wish to burn! This results in superior results at a much faster pace.
Now, I’m going to teach you one of my turbo ab exercises which works the lower abs intensely while simultaneously training the whole body. Here it is:
Power Wheel Pike- Start in a push-up position with your feet in a Power Wheel. Do not let your hips drop during the
Power Wheel
exercise. Initiate movement with your abs, rolling the wheel in towards your hands while keeping the legs straight. Return to starting position and repeat.
Notice that in this exercise you are not lying down like you do in most ab exercises. Instead of passively lying on your back, you support yourself in a push up position throughout the entire movement. So while you’re working your abs, you are also working your chest, triceps, hip flexors, quads and just about every other stabilizing muscle in your body.
I have many other turbo ab exercises like this that I use with great success. The difference in trainees who use turbo ab exercises and trainees who simply perform the average “ab isolation routine” is absolutely amazing. Try it yourself…you’ll see and feel the difference almost immediately!
Now that you have learned the truth about “isolation” exercises, you can stop wasting your time and start integrating these truly effective exercises into your routine. Your midsection will thank you for it!
Power Wheel - click on image to get more information
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women. For more information on the How To Get Ripped Abs workouts, please visit HowToGetRippedAbs.
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How to Get Ripped Abs – 5 Week How to Get Ripped Abs Review
With all the systems out there for weight loss and getting ripped I’m always skeptical but when I see something that is truly different and unique I love to give it the ultimate test by trying it out on myself. When I first saw How to Get Ripped Abs by John Alvino I was intrigued because this was created by a guy that trains athletes and develops systems for them for peak performance. My whole life has been centered on peak performance and studying the best training available. I used this knowledge to become a state champion wrestler, top US Marine, and fitness trainer but I always seek out others to learn from as that what truly makes us improve. John Alvino has a lot to teach and he put together the ultimate training system in How to Get Ripped Abs.
Before going into the review let’s talk about the importance of keeping a lean waistline.
Stubborn belly fat has become not only an unsightly bulge around the waistline but a health problem that is a precursor to high blood pressure, diabetes, and heart disease. The fat that accumulates 
around the waistline makes a person sicker, fatter, and unhealthier as it grows. It’s truly a trap that people have a hard time getting out of because the fat makes it tougher and tougher to get healthy. Unless you take control you could be on the way to many problems.
I had let myself go for several months and it was time to finally take control. My waistline was up and so was my blood pressure. I started my own program that I developed and lost 7 pounds in a month and was feeling and looking better but I was already bored doing my usual thing. I looked at all of the most popular ab programs and found How to Get Ripped Abs was the best fit for me due to the fact that it centered around intensive full body workouts, HIIT cardio workouts, and smart eating rather than a calorie deprived diet. I spent my first couple days reading through the entire systems which include the How to Get Ripped Abs book, Meltdown Workout Guide, Exercise Index, Diet Plan, and Recipe book. This system has everything you can imagine so that you succeed. I was excited to start this program. This was the boost I needed to do something new and interesting. The workouts looked challenging and I was ready to start.
As I was about to start the program I scheduled a time to speak to John Alvino personally to find out more about him and his system. He has his own gym in Morristown, NJ where he spends all his time training athletes. This guy knows his stuff. He isn’t the typical trainer you see in the gym following someone around with a clipboard and counting their reps on the thigh machine. John Alvino knows how to make guys hurt and gets them in shape. The How to Get Ripped Abs system is like having him as a personal trainer because the exercises are laid out with detailed pictures and
John Alvino at his gym Iron Athletes
descriptions. Guys pay $500 to have a program like this put together and customized for them and he is selling the system for only $77. I was planning on promoting it if it worked well so I setup my website How To Get Ripped Abs Review and starting blogging my daily progress.
During the first week I immediately noticed two things. The workouts were much harder than I ever imagined and the amount of food I needed eat everyday was more than I have ever eaten on a fat loss plan. I was striving for 6 meals a day and was usually so full from the meals that I was only hitting 5 meals. I did not spend a single minute of my 5 weeks hungry. If anything I was constantly full. I was eating all kinds of great healthy foods and meals does wonders to optimizing your metabolism. I was losing 3 pounds per week and was only shooting for 2. I admit I started adding some cheat meals here and there but still kept losing 3 pounds per week. How could this happen? It’s the workouts that you do. Three days a week on How to Get Ripped Abs has you doing full body workouts super setting exercises and working at a face pace with high reps and short rest periods. I hadn’t pushed myself to such a point of pain since Marine Corps boot camp. These workouts were tough but that’s what I loved so much about them. The pain and self discipline to push so hard reminded me of wrestling practices and how much they could hurt but how much they rewarded me with a lean body. The other 3 days a week are spent doing very short HIIT workouts. I was jumping rope for 12 to 15 minutes or doing an elliptical machine for HIIT for 15 minutes.
During the 5 weeks I stayed on the 12 week program I lost 12 pounds effortlessly. My waistline shrank down and I did have several cheat meals. John Alvino was checking out my blog and caught me cheating and sent me a reminder that a better transformation would happen if I didn’t cheat. My excuse was that I was losing weight too fast at 3 pounds per week and wanted to slow it down. The truth is I still wanted my weekly pizza and was quite satisfied with 3 pounds of pure fat being melted off per week. You can see more details and read my 33 day log that I kept for 5 weeks.
I planned on running through the entire 12 weeks but I had to do some traveling and got sick. I took some time to rest and then ended up with some sinus problems so I ended up 5 weeks out of the gym. I lost 12 pounds and have not gained an ounce of it back so How to Get Ripped Abs melted the fat off permanently and without rebound like many diets do. Now it’s close to Thanksgiving so rather than go right back into the program I am going to just hit the gym 3 days a week through the holidays to stay in shape and work on building a few pounds of muscle. In March I am starting How to Get Ripped Abs again and will complete the entire 12 week program. There is nothing better for getting in shape and losing fat fast.
If you don’t feel like following a diet plan but could follow a 6 day a week workout program and would like to lose fat fast I would highly recommend How to Get Ripped Abs. If you can keep yourself eating healthy 80% of the time and follow the workout plan you will still lose a lot of fat until you hit single digit body fat. Once you hit the 10% or under it is necessary to tighten the diet to get the real Ripped Abs look but if you just want to drop 10-15 pounds to get in better shape start this program and you will lose the weight effortlessly. When I start back up in spring it will be to get shredded and get my 6 pack back. In all my years of experience there is not any other program I would choose instead.
If you want to melt the fat around your belly like a blowtorch then go buy How to Get Ripped Abs now. My How to Get Ripped Abs review is proof that it works for even a 38 year old guy that cheats on his diet. If a guy like me can lose 3 pounds a week you could probably do even better! You can read about each of my 33 days here at my How to Get Ripped Abs Challenge
Take control now and go to How to Get Ripped Abs.
Read more incredible fat loss tips by the creator of the How to Get Ripped Abs system John Alvino here.
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K-Fed Weight Gain – How K-Fed Can Get Ripped Abs Again
If you have seen the recent pictures of K-Fed’s weight gain you now know what a Hollywood lifestyle can quickly do if you don’t care of yourself. Kevin Federline has obviously been very “well fed” lately sipping on his vodka tonics by the pool and late night trips to Jack and The Box. I really can’t say that I feel bad though because he is scraping by on $20,000 a month support checks from Brittany Spears. It might be hard for most people to get motivated if they had a free 20K coming in every month. While stretching his money to make the most of it his waistline has been ever expanding and growing daily. His rapid gain of weight has Federline in the tabloids with the paparrazi trying to get pictures of him wherever he goes.
K-Feds before and after picture leaves a lot to be desired as you can see he is very fat now but at least he is getting some exercise here with a round of golf (actually he might be taking a golf cart and sipping gin and juice)
K-Fat is now looking to become K-Fit with his recent signing on to Celebrity Fit Club. Kevin Federline has a chance to redeem himself and burn that belly fat. The new season starts on February 14th on VH1. This gives him some more time to fatten up for the show. Constantly being the butt of the K-Overfed jokes has inspired him enough to join the show with his ex Shar Jackson. Sometimes all you need is a little public humiliation from the press to finally shape you up.
The K-Fed weight gain program will be coming to a halt and perhaps he will get his abs back. Let’s not be too harsh on the guy though because let’s face it – America itself is approaching a 40% obesity rate. Many of us have fallen into the trap of fast food and late night Ben and Jerry’s while watching television including myself.
If you recently let yourself gain too much fat and want to get off of the K-Fed Weight Gain Program but you don’t have the luxury of going on Celebrity Fit Club I’ll give you a few free tips to help get you on your way.
Bodyweight Exercises are the Best
A great way to get fit quick burn off that K-Fed Weight is to do bodyweight exercises like pull ups, pushups, split squats, jumping jacks, mountain climbers, and squat thrusts. Set up intervals where you go from one exercise to another without rest and go for 15 minutes straight. This will work every muscle in your body, burn fat, and increase your metabolism for fast fat loss. This is how the US Marines do it and I still use them to stay in shape today. If they work for getting the worlds finest fighting force in condition it can work for you. Do boot camp style workouts at home and see what it does for you.
K-Fed listen up!
Six Meals a Day
This doesn’t mean you need to sit down to an entire meal but means you need to eat something 5 or 6 times per day to keep your metabolism high and healthy. Three healthy meals and three healthy snacks is plenty. Snacks like vodka tonics by the pool are part of the K-Fed weight gain plan and should be avoided. Jack in the Box should never be part of your diet but treat yourself once a month if you really love it.
Stop Meeting Jack For Lunch.
Get Your Sleep and Party Less
When we overwork our bodies and fill them with loads of toxins like vodka tonics and cigarettes we create a chemical dump in our body that stores fat rather than burning it. A lack of rest and not yourself sleep will cause a rise in the hormone cortisol. Cortisol eats away at muscle tissue and is responsible for putting fat around your waistline. So even though a person may not be eating that much when they are partying they can create the perfect hormonal storm for fat gain. Get plenty of sleep and rest and use antioxidants like vitamin C and green tea to help detoxify your body.
Use these simple techniques to start to reverse the K-Fed weight gain in your life. Take up your own fitness challenge and get the body you want. There are two programs I suggest if you want to truly shape up and make a difference. For the hardcore athlete that wants to get ripped fast I suggest How to Get Ripped Abs by John Alvino. If you are out of shape this program may be too hard for you so I suggest Turbulence Training for an awesome 3 day per week program. If weight training and having ripped abs isn’t your thing but you want to lose fat I suggest Fat Loss 4 Idiots which has simple rules for fat loss and a meal generator that will create your daily menu. Step up and start losing weight today. Fat loss is easy when you follow a good plan!
Kevin Federline come to our website Gain Muscle Mass to pick up some great exercise tips for abs.
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How To Get Ripped Abs Challenge – Day 27 & Day 28
Today I’m compiling my Saturday and Sunday into 1 post for my How to Get Ripped Abs challenge. Today is Sunday day 28 and the end of week 4. I took Saturday off of training and opted not to do the cardio training. I can tell when I’m really pushing the edge and my body needs some extra rest. I knew it was going to be better for me to take the entire weekend off and be really fresh on Monday rather than do the last cardio session on Saturday. Sometimes you need to listen to your body and back off. The last thing I want to do is push myself so hard that I end up with a compromised immune system and get sick for a week. By taking Saturday off I’ll be ready to give 100% again on Monday.
Saturday I still stuck to the diet accept for some pizza at the end of the night. I had my typical Saturday night cheat meal of pizza. I would like to be a little stricter but at the same time I want to log 12 weeks and show people they can still drop 30 pounds and get lean without giving up all their favorite foods. Once you get down to single digit body fat and you’re trying to lose that last couple of pounds it becomes important to be more strict but I’m still at the point where I’m dropping 2 pounds a week even with a couple cheat meals every week. The incredibly rigorous workouts are what make slipping off the diet now and then possible. The total energy demand that I’m putting on myself during the course of the week is pretty high so I end up glycogen depleted and the cheat meal does help restore some of that glycogen rather than get stored as fat.
Sunday was another good rest day and I plan on getting to bed early again so I’ll be ready for Monday. It’s Sunday night and I’m officially done with Week 4 of my How to Get Ripped Abs challenge.
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How To Get Ripped Abs Challenge – Day 26
Today is Friday day 26 on my How to Get Ripped Abs challenge and I can honestly say I almost didn’t make it to the gym because I am pretty fatigued from the week. I was hoping to make it to the gym early in the day but I couldn’t get there until 5pm on Friday. Sometimes it can be really tough by the end of the week to get that last workout in on a Friday. I am feeling very worn out and really need the rest over the weekend. My body just doesn’t recover like it did when I was in my early 20’s running around as a US Marine. These workouts will get anyone ready for boot camp and I would highly recommend this program to anyone trying to get in shape before they go to any military boot camp.
How to Get Ripped Abs will get you in such good shape the boot camp will be a breeze. It’s important to show up in condition because mentally it’s already quite challenging. If you have a physical edge it makes the time there that much easier.
I learned another lesson today that I made note of. The gym workouts are very tough and can make me a bit nauseous by the end so I really need to watch what I eat in the 2 hours prior to the workout. Today’s choice of chicken salad at 3:30pm didn’t sit well for a 5pm workout. I made it through my workout just fine and on the ride home thought I was home free but the first ¼ mile in my car was just enough to push me over the edge. I pulled over about ½ mile from the gym, got out of my car and promptly threw up all over a gas station parking lot. Chicken salad and lettuce all over the place, though I did it on the side in the grass so no one really saw me. I sure felt better after that. I need to make sure my meal preworkout is just protein powder because I need something that digests quickly and easily. That was homemade chicken salad made from baked chicken breast. It was delicious on the way down and not quite as tasty on the way back up. So a note to anyone that decides to do this program – eat something light prior to the workouts in the gym.
I had a buffalo chicken salad for dinner and went to bed early. I can’t believe I still ate more chicken. Just can’t get enough chicken…
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How To Get Ripped Abs Challenge – Day 25
Today is Thursday day 25 on my How to Get Ripped Abs challenge and I go from eating low carbs to having a high carb day. It was a nice change of pace being able to have starchy carbs with every meal and more calories than I would normally take in. It’s not easy getting all the calories in for the day since eating a lot of healthy food is very filling.
For cardio I opted for the elliptical machine workout today to give my knees a break. I’m able to push this workout harder each week and seeing progress in my cardio conditioning. The way I make sure to stay consistent is by making a note of the RPM’s I’m working out at. I’ve been keeping it at level 9 around 92 RPM for the 1 minute work set but this week I pushed myself to stay around 97 RPM for the 1 minute work set and the rest set was also kept at about 5 RPM more. It was a very intense workout and at the end I did a 10 minute cool down just to keep things going a little longer.
The results I’m getting on How to Get Ripped Abs are not only visual but my conditioning level is becoming noticeably better. I’m able to workout at a much higher intensity than I was just 3 short weeks ago. As I’m wrapping up week 4 I can’t imagine how good of condition I’ll be in by the end of week 12 by keeping this up and continually pushing myself harder each week.
