Remember to consult your doctor before starting any diet and exercise program.
What is it about the abdominal muscles that has countless people worshiping at their metaphorical feet? Is it their ultra-shredded look? Is it the sheer power that they hold in relation to the entire anatomy? When absolutely ripped, they command the attention that every bodybuilder wants, but they also play a powerful role in everything we do. Let’s get below the surface of this much-idolized muscle group and see what we uncover.
The Inner Workings of the Abdominal Machine
he abdominal muscles support the trunk of your body, allow movement, and hold organs in place by regulating abdominal pressure. That’s certainly a lot of work for one muscle group, so just like any other huge job, tasks are delegated. The abdominal muscles are made up of four different muscle groups, all with their own assignments. Those four groups are the transversus abdominis, the rectus abdominis, the external oblique, and the internal oblique.
Let’s start with the deepest abdominal layer and the most highly overlooked muscle group of them all, the transversus abdominis. This group has the prestigious job of stabilizing your trunk and is very important in the development of intra-abdominal pressure (IAP). What does that mean? Well, IAP works to decrease the amount of pressure put on the lumbar vertebrae of your spinal column. If that sounds like serious business, that’s because it is. The more IAP is developed, the less force there is through the spinal column region when you’re lifting all those plates on the squat bar or pounding away on the treadmill to get in some cardio.
"The abs are essential when you're lifting those plates
on the squat bar or pounding away on the treadmill."
The best way to work the transversus is with isometric (stability) exercises. Don’t be fooled by the simplistic appearance of isometric exercises because 
they really pack a powerful punch. Planks, in which you hold a push-up-like position on your elbows, are a very good exercise for this muscle group. There are a lot of variations on this exercise, but try it with your hands on a stability ball. That will really get the transversus firing!
The rectus abdominis muscle is attached to the transversus muscle and is the muscle group famous for its ability to be molded into that sliced and diced six-pack everyone idolizes. But besides drawing admiring stares and envious glares, the rectus abdominis controls the tilt of the pelvis and curvature of the lower spine. In other words, it allows you to bend forward and from side to side.
A lot of the more well-known exercises work this area of the abs because of its aesthetic popularity, but one of the more effective ones is the V-sit. This is where you start in a prone position on your back with your arms stretched out above your head. You then bend your body at the hips, bringing your hands to meet your feet in the air, and then end back in the prone position. It’s a tough one, but it sure gives you hardcore results.
"The abdominal muscles are made up of four different muscle groups, all with their own assignments."
On to the external and internal oblique muscles, which are both responsible for the twisting movements of your trunk. The difference between these two groups lies in which side the contracting muscle works with. For example, the right external oblique contracts to turn the body toward the left and vice versa, while the right internal oblique contracts to turn the body toward the right and vice versa. Yes, it can certainly get a bit confusing, but the bottom line is that they both work together when you’re trying to get rid of that spare tire.A great way to work the obliques is with medicine ball twists. Start in a standing position, holding the medicine ball with both hands and with your trunk twisted to one side. Keeping your feet facing forward and stationary, twist your trunk to the other side and throw the medicine ball behind you, either against a wall or to a partner.
Showing Off Your Hardcore Work
Working each area of the abdominal muscle will certainly make your core a lot stronger, but let’s be real – what you really want is to show off a shredded six-pack. The only way you do that is by burning all signs of bodyfat and getting peeled to the bone. Ab exercises will certainly help the fat-burning cause, but to really bring your game to the next level, you need the best nutritional supplementation
| Abdominal Muscle | | Location | | Function | | Exercise |
| Transversus Abdominis | | Innermost layer of abdominal muscle | | Essential for trunk stability and the development of intra-abdominal pressure (IAP | | Planks: Hold a push-up-like position on your elbows. (Variation: Hold position with your hands on a stability ball). |
| | ||||||
| Rectus Abdominis | | Between the ribs and the pubic bone at the front of the pelvis | | Controls the tilt of the pelvis and curvature of the lower spine (bringing the rib cage closer to the pelvis) | | V-Sits: Start in a prone position on your back, with your arms stretched out above your head. Bend your body at the hips, bringing your hands to meet your feet in the air, then return to the starting position. |
| | ||||||
| External and Internal Obliques | | External: On each side of the rectus abdominus | | Works to rotate the trunk from left to right | | Medicine Ball Twists: Start In a standing position with trunk twisted to one side, holding medicine ball with both hands. Keeping your feet facing forward and stationary, twist your trunk to the other side, and throw the medicine ball behind you, either against a wall or to a partner. |
A SOUND DIET PLAN, THAT'S EASY TO FOLLOW
Most people think that by eating less they will lose weight. This is not true. By doing so, you will stagenate your metabolism . The correct way? Eat several small meals spaced throughout the day. This will put your metabolism on high speed and you will burn more fat.
You must use a small food portions of the size of your closed fist for both protein and carbohydrates in your meals. Or you can also count food grams which is easy to do.
To get lean, you must limit the amount of fat you take in per day for every meal you eat, you should consume no more than 6-7 grams of fat per meal.
You must eat the foods you like and enjoy, but are healthy, let's face it, if you are on a strict diet your not going to do it. Instead it is best to follow a diet with the foods you currently eat.
Here's some of the foods you can combine with low-fat condaments of your choice. Eat 5-6 servings or portions of some of these foods and you will lose weight and gain muscle.
PROTEINS
Lean Beef
Chicken Breast
Turkey Breast
Top Sirloin Steak
Low-Fat Cottage Cheese
Lobster
Shrimp
Fish
Lean Ham
Egg Whites or Egg Substitutes
Tri-Tip Steak
Salmon
Crab
Protein Powders
Low-Fat Milk
Low-Fat Cheese
CARBOHYDRATES
Baked Potato
Rice
Whole Wheat Bread
Oatmeal
Cream Of Wheat
Squash
Apples
Oranges
Instant Potatoes
All Beans
Yougurt
Grits
Low-Fat Tortilla Chips
Fat free Puddings
Whole-Wheat Tortillas
VEGETABLES (3 servings per day)
Dark Green Lettuce
Carrots
Broccoli
Bell Peppers
Tomatoes
Cucumber
Just remember to eat these foods with low-fat condaments. Some Good Condaments would include:
*Ketchup
*I Can't Believe it's Not Butter Spray (not spread)
*Low- Fat Marinades and Seasonings
*Low-Fat Mayonnaise
*Mustard
*Salsa
*Tomatoe Sauce
*Low- Fat Soups
*Low-Fat Seasonings
This a sample of foods that will help you build muscle and burn fat. Your probably wondering. God! I eat this anyways! We'll your probably right! Most people do. The problem is, most people consume too much of it per day or they mix it up with high fat junk food and high fat condaments. Which is why most people cant understand why they are overweight and can't seem to lose weight fast enough!
Nutrition For The Natural Bodybuilder
For bodybuilding purposes, I recommend aiming for the following food percentages: Protein - 40%, Carbohydrates - 40%, and Fat - 20%. This is very flexible depending on your goals. I would use this balance for gaining weight. A contest diet would be much higher in protein, for example. It also depends on your body type (i.e. you tend to gain/lose weight easily, or have a fast/slow metabolism). But make no mistake, protein intake is very important to building muscle. It simply can't be done without adequate amounts. The general rule of thumb seems to be: eat 1 to 1.5 grams of protein per pound of body weight. So, if you're 150 pounds, try to eat between 150 and 225 grams of protein a day.
The body can typically only digest 40 grams of protein at any one sitting. I recommend distributing your protein intake over the entire day in the form of whole foods and protein supplements. For example, if you eat 6 small meals a day (like most bodybuilders) then try to consume 30-40 grams of protein per meal. More if you're a big person, and less if you're small. The goal is to provide your body with a constant stream of protein to rebuild muscle. That way, every time your body goes to repair a damaged muscle fiber there will be raw materials available.
A day's meal plan may look like this:
· Breakfast:
o Seven scrambled eggs (1 whole + 6 or more whites)
o 1 cup cooked NON-instant oatmeal.
o 1 glass apple juice
o 1 cup coffee
· Snack:
o 1 protein shake
o 1 small glass of water
· Lunch:
o 1 can tuna fish in water
o 2 slices of wheat bread
o 1 spoon of sweet relish
o Dash of Celery-salt
o 1 large glass of water
· Snack:
o 1 protein shake
o 1 small glass of water
· Dinner:
o 1 baked boneless chicken breast, or salmon steak
o 1 serving of brown rice
o 1 serving of green beans
o 1 large glass of water
· Before Bed:
o 1 protein shake
o 1 small glass of water
A sample protein shake recipe:
· 8-12 ounces skim milk
· 1 tsp flax seed oil (to get all three Essential Fatty Acids)
· 25 grams Whey protein powder
· A little bit of frozen fruit - strawberries, raspberries, etc.
Then just blend it up, and you've got a great post-workout drink. I believe the carbs help the protein-sparing effect. They get used for energy, and the protein gets used to build muscle.
Ten Super Foods For Better Health!1.SweetPotatoes.
A nutritional All-Star -- one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C,potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple forextra moisture and sweetness.
2GrapeTomatoes.
They’re sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They’re packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.
3Fat- free (Skim) or 1%Milk (but not 2%).
Excellent source of calcium, vitamins, and protein with little or no art e ry-clogging fat and cholesterol. Ditto for low-fat yogurt. Soy milk can have just as many nutrients
– if the company adds them.
4Broccoli
Lots of vitamin C, carotenoids, and folic acid. Steam it briefly and add a sprinkle of red pepper flakes and a dash of soy sauce.
5Wild Salmon.
The omega-3 fats in fatty fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has fewer PCB contaminants
than farmed salmon.
6Crispbreads.
Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita – usually called crispbreads – are loaded withfiber and often fat-free.
7Microwaveable or “10-
minute” Brown Rice.
Enriched white rice is nutritionally weak. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, andphytochemicals that are in the whole grain. Try quickcooking
or regular brown rice instead.
8 C i t rus Fruits.
Great-tasting and rich in vitamin C, folic acid, and fiber. Perfect for a snack or dessert. Try diff e rent varieties: juicy Minneola oranges, snack-size Clementines, or tart
grapefruit.
9Diced ButternutSquash.
A growing number of food stores sell peeled, seeded, cut, and ready to go – into the oven, into a stir- f ry, or into a soup or risotto, that is – bags of diced buttern u t squash. Every half cup has 5 grams of fiber and payloadsof vitamins A and C.
10P re-washed,P re-cut Bags ofGreens.
Loaded with vitamin C, carotenoids, calcium and fiber.
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