If you are like many people, you believe the six pack part of the abdomen is the only abdominal muscle group which matters. But the truth is, a person’s six pack is simply one of the six major muscle groups that define your abdomen, therefore you have to exercise every one of these groups of muscles to get effective results. Before you can get washboard abs, you must understand exactly where the key ab muscles are and how they function. It is simple to find out how to get abs in a week without harming yourself. And once you figure out the location and purpose of the various ab muscles, you will be able to target those muscle groups more effectively and get the most out of your ab training. Keeping that in mind, you should take a close look at the six major ab muscles:

The rectus abdominis is the most widely known ab muscle because it’s responsible for your 6-pack that we all know and love. As well as helping you look good in a bathing suit; this unique muscle also allows you to bend forwards and even will let you breathe quite a bit easier. The external oblique is actually a pair of abdominal muscles which are situated on both sides of the rectus abdominis. They go diagonally down and in, forming a V-shape. They help you to turn your upper body, flex your backbone, and bend sideways. Internal oblique muscles are a couple of deep abdominal muscles that are located below the external obliques. The external and internal obliques are placed at right angles from each other, and as a result, these are called opposite-side rotators. The transversus abdominis is the deepest abdominal muscle and it’s got the most significant effect on your posture. This will also help with your breathing and respiration. This isn’t a well-known muscle but it is just as important as the rectus abdominis for getting washboard abs.

Along with exercise you will need to think when it comes to the thing that you eat. Should you have too much fat around your waist, you need to start eating better as soon as possible to shed it. Start out eating a diet high in fiber, whole grain products, vegatables and fruits. Drink a lot of water and keep far away from desserts.
I discovered a short article related to how to get abs in a week, and now I’m on my way to a great body. I’m just eating healthier as well as exercising by using a new system. My body is shaping up quickly and I really feel great. Getting a well developed abdominal area also strengthens your back and helps your posture. Of course, it can make you look great but it also enables you to be healthier and stronger. Focus on your goal to build a better body and you can do it right away. Begin with losing the unwanted fat and then develop your muscles.

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You must exercise to get yourself a flat tummy…workout not less than 3 to 4 times weekly to maintain your fitness levels, so if you are really serious about losing those pounds, exercise. But don’t overdo it; your system requires rest too. Begin little by little with a 20 – 30 minute walk. Do not start out with running, or you may hurt yourself. Once your legs and body get used to the additional physical exercise, start running just a little to start with and then gradually boost the time and distance. Your system will adjust before long and you will be amazed at the end result. You’ll be able to learn how to get abs in a week without damaging yourself.

If you genuinely wish to get great washboard abs fast, get busy eating right. Eat at the very least five servings of vegetables each day, and you will be on your way to retaining a healthy weight. Fresh vegetables tend to be high in nutrients, lower in calories and packed with dietary fiber. Not simply will they help keep the calories lower, they will also keep the hunger pangs away. Eating lots of fiber can help curb hunger pains and drop inches off of your waist. Many food products have additional fiber nowadays, just glance at the nutrition label on the product.
Really know what you are eating to shed weight. Watch your food label the very next time you do some food shopping. If you wish to develop a nutritious diet, your food product labels play a critical purpose in improving your dietary habits. Be certain that the food items you are selecting have no trans-fat in them. Also try avoiding foods with a high level of calories per helping.
One of the simplest methods to get a flat tummy is to quit drinking fruit juice, substitute your glass of juice with a piece of fresh fruit. Enjoying fresh fruit is surely an all-round winner. Juice, however, is high in glucose and is low in fiber. Eat the whole fruit instead particularly apples, pears and oranges, you still get all the useful vitamins with the additional benefit of fiber and a lot less excess calories!

I found a short article about how to get abs in a week and I was initially amazed at the facts there. To build ripped abs you have to exercise your core muscles. Forget the situps and crunches, use compound movements to strengthen your core for toned abs. As soon as your fitness and well-being permits, look at interval training and strength training – this is the best way to shape up fast and strengthen your body. It’s possible for you to get the 6-pack abs you’ve always wanted. Concentrate on your main goal, watch your dieting and exercise, you’ll look great very quickly.

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Extreme Diets Are Not The Way To lose Weight

If you are planning on starting a new diet any time soon, be careful on what route you take. Some people will fall into the mind set that the best way to lose weight is with one of the many extreme diets available these days. These kinds of diets may be tempting due to the claims that celebrities make about using them with so much success. In all actuality this is rarely the case and most of the time you will see them put the weight back on just as fast as they lost it.

What’s Wrong With Extreme Diets

There are so many things that are wrong with extreme diets that it is a bit overwhelming that so many people turn to them for weight loss. The best route for weight loss is to eat a well balanced diet. Our body needs proper nutrition to function at its maximum potential day in and day out. Most of the time these extreme diets will deem one food type to be bad for your body and claim that you will lose weight if you completely cut it out. When you deprive your body of the proper nutrition, you put yourself at risk of decreased energy levels, constipation and minimal weight loss. Some other common side effects that extreme diets contribute to are headaches, bad breath, increased gas build up, body odor, muscle loss, and difficulty concentrating. There is a good chance that when you use an extreme diet, you put your body at risk of more serious damage to your heart, liver, kidneys, and muscles. A good idea before starting any of these extreme diets is to consult a physician and get there professional opinion.

Among the worst of these extreme diets are those that advocate drastic calorie reduction to the point that your body will for sure go into starvation mode. This is a great way to get none of the results that you wish to have from starting your diet. It is proven that when your body goes into starvation mode, that it will hold onto as many calories as possible in order to have energy when you don’t eat enough. So anything that you do eat will be stored as fat. These extreme diets will do nothing good for your body and will be sure to have results that are less than desired.

How Should We Be Losing Weight

The best way to go about weight loss is to setup a well-balanced diet, and stick with it. Among the easiest foods to assume are harmful to your body are fast foods, candy, and soft drinks. When trying to lose weight DO NOT eat any fast food, as they are loaded with tons of sodium and preservatives that are just bad for your body. Soft drinks are usually better at dehydrating you than providing your body with any sort of useful water content. The most important weight loss tip is to drink plenty of water. If your thirsty drink a glass of water. If you drank 3 pops a day that would be near 600 calories of useless nutrition. Replace all soft drinks with water and you will not only feel better, you will start to lose weight faster than ever before.
Following extreme diets are a sure fire way to put your health at risk, and you will be much more prone to put any weight you lose back on after your diet is over.

Nick Wassner – About the Author:
Nick Wassner: I am 23 years old, and a fitness freak (so i’ve heard). I love to see how i can transform my body. I have been weight lifting for the last 4 plus years, and am currently getting yoga and aerobics to work on flexibility. I also love to golf, and love to be outside as much as possible. Please see: Good Workouts And Fitness Advice.

Today’s article was brought to you by Extreme NO and NO Extreme Reviews. We hope you enjoyed it!

Prohormones
Steroids – there is always a lot of buzz about anabolic androgenic steroids, but today there’s a new buzz, legal steroids. Many steroid sites and online pharmacies are offering a variety of legal steroids like prohormones. But are legal steroids too good to be true? And is the buzz all for nothing?

Under the United State’s Anabolic Steroid Control Act of 1990 anabolic androgenic steroids are a controlled substance, defined as any hormonal substance or drug related to testosterone. It does exempt progestins, corticosteroids, and estrogens.

The act underwent some modifications in 2004 and so now we have the Anabolic Steroid Control Act of 2004. This new law added the following to the controlled substance list – prohormones, androstenedione, tetrahydrogestrinone, as well as other chemical substances. It increased the punishment to a felony.
So are prohormones legal steroids or illegal steroids? You’ve got to admit the whole thing is just a tad confusing. Let’s look further at just what a prohormone is. A prohormone is a precursor to a hormone with hormonal effects. An enzymatic process converts prohormones to hormones. Once the prohormones are ingested they are metabolized into the hormone testosterone. As a result they are able to bring about both strength and muscle gains, exerting almost the identical affects as anabolic steroids.

Prohormones are a precursor to steroids. This makes them just under the radar of regulated substances, and it certainly makes for some confusion since the World Anti Doping Agency dubbed them “the functional equivalent of steroids.” They also concluded that prohormones pose a serious health risk to those that use them, stating there is little difference between prohormones and anabolic steroids.

Prior to the changes in 2004 prohormones actually enjoyed the status of being legal. They had become very popular with athletes and bodybuilders who had backed away from anabolic steroids because of the heavy legal penalties associated with them, instead moving towards prohormones because they were legal with almost the same benefits.

Just take the Mark McGwire case. Mark used Androstenedione when it was still an over the counter supplement. Androstenedione fondly referred to as McGwire’s home run pill, was actually manufactured as a dietary supplement. It was used by many major league baseball players during the 1990’s, but it is now a banned substance, even in the US military.

Legal steroid analogs come under the Federal analog act and pertain to controlled substances on Schedule I and II. The Controlled Substance Act classifies a compound that is similar in effect and structure to a controlled substance, as being a controlled substance. What does this mean to you?

It means if you are sold a steroid analog and you are told it is legal you better start questioning because under this act it would be an illegal compound, at least if it has chemicals that are similar to an anabolic steroid. And if does not contain any of form of chemicals that act like a steroid then you’re being sold a bill of goods otherwise known as being ripped off.

A common question that arises is whether it is legal or illegal to buy steroids online from one of the many internet pharmacies that operate outside the US. The answer is yes and no. Without getting into a whole bunch of legal mumbo jumbo it can be summarized like this. The FDA law allows you to buy a 90 day personal supply of medication and anabolic steroids are a legitimate legal prescription drug.

But wait not so fast. The Drug Enforcement Agency states “For a prescription to be valid under federal and state law, there must be a bona fide doctor patient relationship, which is defined by a physical examination in most states. “Completing a questionnaire that is then reviewed by a doctor hired by the internet pharmacy is not considered a doctor/patient relationship.” And “if the prescription drug is a controlled substance and the drug is being imported into the U.S. from a foreign country and being shipped to anyone other than a DEA-registered importer, such transaction is a felony in violation of Sections 957 and 960 of Title 21, United States Code.”

There is some good news here because there are some legal steroid alternatives such as creatine or protein powders, which are not only legal but much safer. These nutritional supplements never require you to have a prescription. They can be easily purchased over the counter and they are not banned from any sports organizations. And they can certainly aid your body in achieving muscle mass and strength. So although legal steroids like prohormones are no longer legal you do have other options. Top reviewed suppliers like Muscle Labs USA offer some great legal alternatives.

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When most people think of bodyweight exercises, they think of ultra high-rep movements like push-ups and sit-ups. Or they picture army recruits doing endless sets of bodyweight squats and jumping jacks.

But there is a lot more to using your body weight as resistance for strengh training than those old calisthenic moves. In fact, one of the best upper-body bulking exercises uses the bodyweight. I’m talking about the exercise everyone loves to hate: pull-ups and chin-ups.

Face it, when it comes to strength training, most people neglect their upper back. While it’s easy to see the chest and shoulders in the mirror every morning, nobody really gets to see his or her back. And the old adage ‘out of sight, out of mind’ is proven true whenever you go into a gym and see people doing chest exercises over and over again. The same folks never seem to find the time to work on their back muscles.

But the fact is, the back muscles are more massive, and stronger, than the chest will ever be. There is very little reason — other than aesthetics — to train the chest as much as most people do. But back strength is never a waste. A strong back gives you the power to work hard all through the day; it’s functional strength.

Thankfully, you can work out your back muscles without learning exotic barbell exercises or investing in an expensive workout machine. That’s right: with nothing more than your body weight, your upper back will grow and strengthen in a matter of months. All you need to do is work on your pull-ups. A good chinning bar is all the equipment you need, and most people have something around the house that will serve the purpose.

If you can’t do chins and pull-ups on anything convenient, then simply get yourself a doorway pullup bar and you’ll always have a place to do your upper-back workout.

Most folks get confused about the differences (if any) between pull-ups and chin-ups. But it’s simple. Both exercises are similar. They each work the upper back and the biceps. But pull-ups (with the hands facing away) put more stress on the upper back, and chins put more stress on the biceps. It’s a matter of degrees; if you think your biceps need more work, just do chin-ups. But if you want to widen your lats, stick to pull-ups.

While neither exercise is really more (or less) difficult, lots of times people prefer one over the other. It all comes down to your personal body shape — your physiology. If you naturally have a strong back, you’ll probably find that pullups (and wide-grip pullups) are easier than chins. But if you have large biceps, chins are probably going to end up being your favorite variation.

So don’t neglect the most massive part of your upper body — your lats and upper back. Use a chinning bar regularly and keep this important functional part of your physique in tip-top shape.

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Many times, younger guys begin weightlifting so they can pump up the diamater of their arms, most notably the upper arms and biceps. It seems that biceps are one of the most noticeable and desireable muscles, at least according to younger guys who are starting a weight lifting routine. Along with a big chest and good six-pack abs, biceps are the must-have muscles that beginners crave.

But frustration goes along with success in equal parts.

Yes, it’s true that beginners can pump up the size of their biceps when they first start working out with barbells or dumbbells. But after a certain point, it becomes almost impossible to add more size to the arms. What started out as encouraging quickly ends up becoming discouraging and disillusioning.

And that’s where experience and knowledge wins out over youthful enthusiasm.

You see, experienced weight lifters know all the tricks and techniques for isolating the muscles they want to focus on. Instead of wasting time and energy on parts of the body that don’t really matter to them, these long-time lifters put the focus of their workout routines right where it makes the most difference: on the biceps (or whatever muscle they’re trying to build).

The most effective way to increase the size of your biceps is to use a curl bar. Using a curl bar works because it forces you to lift the weight while your hands and forearms are perfectly oriented to put the most training stress right on the the biceps muscles. Contrast this to curls using a regular, straight barbell (or a dumbbell). When you lift this way, you’re lifting in a way that makes things easier instead of more intense. And this translates into a lack of growth in the biceps. This is OK for guys who are just lifting for fitness and overall health, but it’s the wrong way to go for anyone who really wants to maximize the size of the upper arms and the biceps.

Curl bars are also useful for other exercises that work the forearms and even the triceps. They’re even more effective than weightlifting chalk, gloves, and straps. But the main reason that bodybuilders need a good curl bar is because it really and truly isolates and stresses the biceps like no other exercise device in existence.

So maybe you can’t seem to figure out how to work your biceps any harder than you already are. But that doesn’t mean there is nothing you can do. Get an EZ curl bar or some similar variant like a super curl bar, and your biceps will start to grow again. They can’t help but grow if you increase the intensity and training stress past the point at which conventional barbell or dumbbell biceps routines stall out and plateau.

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In a recent study completed and published in the Journal of Medicine and Science in Sports and Exercise about steroid use, the study “attempted” to show that steroids kill you in no time flat. Wow, I find that extremely interesting for more reasons than one. Dying sooner than what exactly? Sooner than a street junkie or an alcoholic? A three-pack-a-day tobaccoholic? A grossly obese person? A front-line soldier? To be honest, I have read studies that show that football players do die younger than the general population, but the culprit was not steroids, it was diet and bodyweight. Average football players, especially linemen, tend to be very large individuals who eat a great deal of food (you don’t get to weigh 300 pounds eating like a bird).

The trouble is, once many of these players retire they continue to eat as they did in their playing days. However, they’re no longer playing the game and burning up calories. Many stop exercise altogether, and so they add bodyfat like crazy. All that extra fat and bodyweight puts a strain on the heart and other internal organs.

If you think about it logically, you seldom see an obese person who lives to be 100. Maybe it’s nature’s way of protecting the species. Better to kill off the overweight glutton who eats enough food to support ten ordinary people, than let ten die from starvation.

Steroids can kill, of course they can,but so can aspirin, or a daily multivitamin but it takes a lot of abuse to do real harm. And as I’ve said before, steroids like nicotine are a long-term, slow killer. Just as a person may smoke three packs of cigarettes a day for 30 years before they get lung cancer, some bodybuilders can take huge amounts of steroids before it catches up with them. In this sense steroids are relatively safe, especially if you compare them to diuretics, speed, street narcotics and other drugs which can kill in hours. If you took a whole bottle of D-bol you probably wouldn’t get much more than a slightly upset stomach. If you took a whole bottle of aspirin, potassium or sleeping pills, you’d most likely die from an overdose.

Just look at the facts. According to the US government, approximately 500,000 people a year die from nicotine-and alcohol-related diseases. Not more than a small handful (probably less than a dozen) die from anabolic steroids. Those who have died from steroid complications had really abused the stuff for a longtime. In Dr. Wright’s book on steroids he mentioned a case where a fellow took ten Anadrol-50 a day for ten years before he got liver cancer and died. That’s like someone drinking a couple of bottles of whiskey a day for ten years. You’re surprised they didn’t die sooner.

The human body is amazingly resilient. It can take use and abuse and punishment and neglect for amazingly long periods of time. Concentration camp survivors went through the kind of torture that boggles the mind for so long and they still live on (although emotionally scarred) years after their release.

Take the case of football star Lyle Alzado. He admitted he took steroids for 20 years nonstop before developing cancer. Even his cancer – a brain tumor – was supposedly caused by contaminated growth hormone, not steroids. GH has been implicated in other brain tumors, while steroids have not.

A lot depends on the kind of steroids taken, as well as the dose and duration. Some steroids are very harsh to the liver and internal organs: Anadrol 50, testosterone, Dianabol, Parabolan and Halotestin can be especially harsh. On the other hand, Winstrol, Anavar, Maxabolin, Primobolan and Deca-Durabolin are all relatively mild. If you are taking whole bottles a day, even they can cause damage, but if you’re sensible and do moderate dosages and short cycles (6 to 12 weeks, with several months off between cycles), then the risk is likely to be minimal. I think people who drink moderately heavy are doing more damage to their liver, kidneys and brain cells, than taking 10mg of Winstrol or Anavar a day. How do I know this? Look at the facts: Five hundred thousand deaths annually from drinking and smoking versus a few from steroids. If one athlete dies from steroids, it’s front-page headlines blown all out of proportion. If 500,000 people die, we shrug it off, perhaps because it’s been happening for years. Philosophically, we think about drinking and smoking differently. We tend to say, “Did you hear about poor Charlie? He died last week.” But the poor bastard smoked three packs a day for 30 years, so what do you expect?

The average manor woman on the street thinks that steroids are more dangerous and addictive than crack. They have been so misinformed by the press and powers that be, they forget that these are not drugs made in someone’s bathtub. They have legitimate medical purposes. The ignorance of the general public and mainstream press is appalling. Many women who would never take an anabolic steroid would be shocked if they learned that birth control pills are basically just steroids. Women give no thought to estrogen replacement – the public accepts that – but they think it strange that a man should take testosterone replacement to enhance the quality of his life, especially as he ages.

What a strange world. It’s thought perfectly okay to change your body through plastic surgery and liposuction, but wrong to change it through chemical enhancement and exercise. People who decry the use of dmgs in sports give no thought to taking painkillers when they have an injury, valium when they are stressed, cold medications when they have the flu, antibiotics when they have infections, anesthetics when they have surgery or go to the dentist, or smoke and drink without any thought to the repercussions. People are hypocrites and the louder they speak out about steroids, the bigger the hypocrite they tend to be.

The truth is, we don’t know as much about anabolic steroids as we should. After over 50 years of use by millions of athletes and non-athletes the world over we are still clueless. There have been thousands of studies done over the years, many proving that steroids did not work at all, that their effects were entirely due to a placebo effect (hence the warning on labels for years that steroids did not enhance athletic performance). There have been studies with mice, rats, cats, dogs, pigs and horses. They megadose the animals nonstop for months on end until the poor critters are frill of tumors and their livers and kidneys are shot. Without exception the types of drugs and the doses given do not reflect those used by athletes, so results from these studies are questionable if not crazy. There is still much doubt as to what steroids can and cannot do.

Then you have the fear-mongers like Dr. Bob Goldman, the man who wrote Death in the Locker Room. Goldman made it sound as though everyone who took even ten mg of Dianabol for a month would be on his deathbed within weeks. Total nonsense. Personally, in all the years I’ve been involved in the sport, I haven’t known even one bodybuilder who died from steroids, and I know of only a couple of people whose deaths were said to be attributed steroids. I say attributed mainly to steroids because the individuals who died were also taking GH and other drugs commonly used by the more foolish bodybuilders who also use social drugs such as cocaine, pot and alcohol. Nobody knows for sure the influence the other drugs had on their deaths.

I wish people would use their brains more. Use plain logic – good oh fashioned horse sense – instead of fallacious thinking. If 100,000 peo get cancer each year and steroids can cause cancer, you can’t automatically say that someone got cancer because he took steroids. That’s a fallacy. He may have gotten cancer anyway. What about all the people who never smoked, thank, did social drugs or took anabolic steroids but did develop cancer It was in their systems (as it is in all our systems). They were time bombs waiting to go off. What I’m saying is that if some bodybuilder takes steroids and eventually develops cancer, he may have developed cancer anyway. Today,the technology behind over the counter bodybuilding supplements has just about caught up to prescription anabolic steroids. Some companies are selling legal anabolic analogs (often called “Legal Steroids”) that produce amazing results according to internet reviews. Using anabolics to improve your physique is no different than making a choice to get breast augmentation or use botox. If you know the facts, it should be a matter of personal choice.

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