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John Alvino

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    Advanced Ab Exercise For Ripped Abs

    On January 27, 2009
    Categories: Fitness
    by John Alvino

    Your midsection is made up of several different muscle groups. You must sculpt each of these abdominal muscles if you are ever going to achieve the much desired six pack. This is only possible by using effective ab exercises. But carving out your the muscles of your midsection is only half the fun!

    To have your toned abs finally become visible, you must burn off the layer of fat that is covering this hidden treasure. Now let me share with you an ab exercise that causes you to achieve both of these goals simultaneously!

    Typically, the majority of ab exercises work your abs in an isolated fashion. Although these exercises will train your abs, they do not cause a fat burning effect. The exercises that I prescribe are designed to decrease belly fat while simultaneously strengthening and sculpting your ab muscles.

    Now let me show you a great exercise that has the dual effect that we just mentioned. I call this exercise the Parallel Bar Knee Raise. This is not an exercise for beginners. This movement does require a solid base of upper body strength. This is how to do it properly:

    Parallel Bar Knee Raise- With straight elbows, support your body on parallel dip bars. Keep your upper body as upright as possible. Flex hips until they make a 90 degree angle. This is the starting position. From this position, bring knees up to chest and contract your abs intensely. Return to starting position and repeat.

    As I have mentioned, this is an advanced exercise. If you are unable to perform this exercise properly, I recommend starting off with less difficult exercises in order to achieve a solid base of required strength.

    One great exercise that helps prepare you for the Parallel Bar Knee Raise is the Reverse Crunch. Begin in a horizontal position and progress towards vertical as your abs get stronger. In just a short amount of time, you will be moving on to more advanced movements.

    Alright, good luck, and go get yourself some ripped abs!

    About the Author:
    Click here to learn how to get a six pack as quickly as possible with the best six pack abs methods

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    Best Post Workout Shake For Fat Loss

    On August 05, 2008
    Categories: Nutrition
    by John Alvino

    For several years now, post-workout nutrition has been studied rather extensively. These studies have shown that intaking a shake (consisting of simple sugars and whey protein) immediately following your workout greatly assists in muscle recovery replenishment.

    Since study after study has demonstrated such positive effects from these shakes, most fitness professionals highly recommend their use after each workout. Instead of jumping on the bandwagon, let’s step outside the box and evaluate if these shakes are effective for everyone to use.

    In over 16 years as a fitness professional, I have found that these shakes are very useful for certain individuals. For example, if your goal is to gain muscular weight, I highly recommend their use.

    You see, following an intense workout, your muscles are depleted and are thirsty for replenishment. Therefore most of the calories ingested at this time will be soaked up by the muscles, making less calories available to be stored as fat.

    But let’s revisit exactly what our primary goal is: Fat loss! Do you really think that it is a good idea to chug a sugary shake every time you train if your goal is to lose body fat? How can a high-sugar shake really help to enhance your fat burning efforts? The truth is that it doesn’t. In fact, I believe that this practice is counter productive for trainees with a fat loss goal.

    I’ve read all of the research and unfortunately, the research has not been performed on subjects whose primary goal is fat loss. Initially, I experimented with these post workout shakes on myself and my fat loss clients. Their results slowed significantly when clients used these shakes. I’ve got mounds of real world results to prove my assertion that in order to maximize fat burning you need to lose those high-carb post workout shakes!

    I’m sure you’re saying, “Alright, but what should my post-workout meal consist of?” The answer to this question is much less complicated than the supplement companies want you to believe. All you need to do is eat a solid meal! This meal can be structured exactly like any of your daily meals. I do believe however, that this meal should be eaten within one hour after your workout.

    Remember, you will get leaner with natural, solid food. So if losing body fat is your goal, save your money on those expensive commercial post workout shakes. Eat a good meal and watch that body fat melt away.

    About the Author:
    Click here for my 15 potent fat loss methods and learn how to lose belly fat quickly and permanently while carving an awesome set of six pack abs

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