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Build-Muscle Beach Body Abs

Tomas Hubot by Tomas Hubot
26.4.2011
in all, Fitness
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With the return of warm weather in the spring, thoughts can never be too far behind of the approaching summer and the many wonderful outdoor activities that we’ll often associate with it and among our top favorite summertime activities will always be the trip to the beach. Warm blue skies, refreshing ocean breezes, hot sand, cool waves and the many attempts at constructing the perfect sand castle; you can swear you’re almost there just thinking of it. But that mental image just wouldn’t be complete without also including images of hard, bronze bodies in attractive swimsuits soaking up the sun. Let’s face it, attractive physiques will always be a top draw at the beach and the abs, or midsection, is the first thing that everyone notices.

But showing off beach body caliber abs certainly don’t come easy. Successful ab training is a combination of a healthy, lean diet, consistent cardio work, and a comprehensive abdominal training plan. While all of that may sound daunting, it is certainly within your ability to attain a chiseled midsection that other beach goers will positively ogle at, and you certainly still have enough time to do so. This article will provide you with the steps you’ll need to take to help you look your beach-body best.

Diet

The first thing you’re going to have to change will be your diet. It goes without saying that even if you had the best abs in the world, it will still look pretty ordinary if a layer of bodyfat covers it. Diet plays a crucial role in defining your midsection so some modifications will be required in order for your body to look it’s best. To begin with, get into the habit of using a diet log to keep track of your meals. Everyone is less likely to cheat when they know they have to write down everything they’ve eaten each day. An elaborate journal isn’t necessary either; a simple notepad can work just fine. Also, begin switching to six small meals a day now instead of three larger ones to help rev up your metabolism as well as prevent the stretching of the stomach and the abdominal walls which occurs when one gorges themselves in food.

Next, you’ll want to start creating a slight caloric deficit each day to help burn away the bodyfat. It is recommended that you work on losing only a pound or two, a week, of bodyfat. The weekly loss of any more weight than this, for the typical person, probably includes substantial amounts of water weight and muscle tissue and can wreck havoc on your metabolism. Remember, it’s the bodyfat that’s covering your abs that you’ll want to lose so a good rule of thumb is to cut back your daily energy requirements by only around 500 calories a day.

Now if you’re not sure what your daily energy requirements are for your current bodyweight (or the amount of calories you will have to consume each day to stay at your current weight), you can use this easy-to-remember formula as a guide. To estimate your daily total caloric needs, multiply 24 times 1.0 (if you’re a man) or 0.9 (if you’re a woman) by each kilogram of bodyweight you weigh. Then multiply that result by 1.7 (for a moderately active man) or 1.6 (for a moderately active woman).

(Men) 1.7 x 24 x 1.0 x bodyweight (in kg)

(Women) 1.6 x 24 x 0.9 x bodyweight (in kg)

To determine how many kilograms you weigh, divide your bodyweight in pounds by 2.2. Remember though that this formula is only a guide. It is highly recommended that you use the formula as a starting point, and then pay close attention to your body in order to fine-tune your calories according to how your body responds to your efforts. Look at your body in a mirror, if it doesn’t appear (or feel) as if your body is losing any weight after a week or two, then reduce the amount of calories you ingest even more.

Cardio

You’ll next want to start including cardio (aerobic exercises) into your weekly routine. There are few short-term options that can burn calories and strip away the bodyfat better than sessions of aerobic activities. It is no coincidence that even top-level bodybuilders will steadily increase their cardio workouts as a contest approaches to help really bring out their muscle definition. Begin by working out 3-4 times per week for 20 to 30 minutes at a time on a treadmill or a stationary exercise bike. Then work your way up to more intense sessions of at least moderate intensity for 45 minutes or longer by weeks 3 and 4. The last few weeks before you hit the beach, you’ll want to include interval training into your routine to really help blast away the last few pounds of bodyfat.

Exercise

Spot-reducing your way to abdominal definition is a myth. It is impossible to localize fat loss over any one specific area of your body and is the reason why it is important for you to also watch your diet and include aerobic training if you truly wish to showcase some beach-body abs. But the inclusion of some solid abdominal training is still important for great abs. Strengthening the abdominal wall will tone and help reduce, if not prevent, any unnecessary sagging of the belly. Also, abdominal workouts will certainly develop the muscles of the ab (particularly the rectus abdominus and the external obliques) and enable them to easily become more visible, sharper and tight.

While there are literally hundreds of abdominal exercises to choose from, it is important that several considerations are first kept in mind before performing any of them. First, it is strongly recommended that you learn how to focus on feeling the contraction of your abs when exercising and really squeeze the muscle at the top of any rep. There are many individuals out there who lay claim to performing several hundred sit-ups per day, but it is the quality that counts here and not necessarily the quantity. Become more efficient when performing your abdominal exercises and allow the muscle do the work and do not use the mechanical involvement of other bodyparts or even momentum to help swing the body in order to complete any reps. Additionally, make sure that you maintain continuous tension while performing your reps and never allow your body to rest at the bottom of a movement. Finally, be sure to breathe in during the relaxation phase of your movements and exhale during the contraction phase of the reps.

Having now prepared yourself, choose three exercises to perform for your abs and complete 2 sets, of 15 – 20 reps on each exercise, three times a week. Once again, focus on squeezing the muscle at the top of the movement and go in a slow, deliberate manner during each repetition. Recommended abdominal exercises for beginners during their first week would be crunches (with legs supported on a bench), seated twists, and knee-ups or lying leg raises. As the next few weeks progresses and your conditioning improves, you will need to increase the intensity factor for the abs to really shine. Begin by increasing the number of sets of each exercise from two to three and then add additional, more advanced, movements to allow for up to five exercises for your abs. Recommended abdominal exercises during this stage could include reverse crunches, crunches on an incline board, vertical leg raises, medicine-ball twists and decline-bench twisting crunches. You literally have from hundreds of movements to choose from. During the last two weeks before you hit the beach, begin cutting back on the rest time between your sets and also start to include supersets of your exercises in which you complete one set of each exercise without stop.

While there are still other factors that could be included for consideration of your ab training, consistently eating a lean diet, performing cardio work and exercising your abs with sufficient intensity will always remain at its core. Put in the work on those three tenets of abdominal development and you’ll be sure to possess a beach-body that will look great in a bathing suit and absolutely turn heads this summer!

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      • Lip Gloss Salve
    • Sleep remedies
      • Milk and Honey Sleep Remedy
      • Red Clover Sleep Tea
    • Stomach & bowels
      • Acid Indigestion / Heartburn / Sour Stomach Remedy
      • Diarrhea Remedy
      • Flatulence Remedy
  • Home Sport
  • Home Tech
  • My account
  • Page Layout 1
  • Page Layout 2
  • Page layout 3
  • Page layout 4
  • Page layout 5
  • Pet Health
    • Choosing a Puppy
    • Housetraining Your Puppy
    • Kids and Puppies
    • Newborn Puppy Care
    • The Cat is Not a Chew Toy
    • The Dreaded Bath
    • A Comparison of Five Pet Health Insurance Plans
    • AKC Pet Health Insurance
    • Animal Health Insurance for your pet Ferret
    • Basic Puppy Care – First Weeks
    • Body Condition and Temperature
    • Canada’s Pet Health Concerns that Benefit from Canadian Pet Health Insurance
    • Care and Health Insurance for your Pet Pot Bellied Pig
    • Compare Pet Health Insurance in the USA
    • Crate Training for the Puppy
    • Dog Health Insurance for Your Pet
    • Exercising Your Puppy
    • Fearfulness in Puppies
    • First Aid for Puppies
    • Getting the Puppy His Own ID
    • Naming Your Puppy
    • Noninfectious Reasons to get Health Insurance for the Family Cat
    • Nutrition for Puppies
    • Orphan Puppies
    • Pennsylvania’s AKC Health insurance for Pets
    • Pet Health Insurance
    • Pet Health Insurance Coverage
    • Pet Health Insurance for VIP’s
    • Pet Health Insurance in California
    • Pet Health Insurance in the USA
    • Pet Health Insurance Valparaiso FL. Florida
    • Pet Health Insurance Veterinary eye Concerns for Pet Dogs
    • Pet Insurance Moreover Health Insurance Quotes: Online Guide
    • Potential Problems for AKC Dog Owners who Wish to Purchase Health Insurance
    • Puppies Get Bored Too
    • Puppy Development
    • Puppy Health and Giving Medicine
    • Puppy Parasites
    • Puppy Safety
    • Puppy Vaccines
    • Questions Cat Owners Need to Ask Themselves Before Purchasing Cat Health Insurance for Their Pet
    • Rabbits; an Exotic Animal that Could Benefit from Health Insurance that Insures Pet Medical Needs
    • Reasons to Purchase Pet Health Insurance for Your Cat
    • Socialization of Your Puppy
    • Texas Pet Health Insurance
    • Using Multiple Pets to Find Pet Health Insurance for a Low Cost
    • What You Need to Know About Pet Health Care Insurance
    • Which Health Plans Offer Pet Health Insurance
  • Reiki
    • Abundance and Prosperity Reiki
    • Celtic Reiki, Drawing Energy from Nature
    • Discovering dragon Reiki
    • Egyptian Reiki
    • Feiki Reiki
    • Kundalini Reiki For Free
    • Learning About Maori Reiki
    • Learning About Reiki
    • Medicine Reiki, A Perfect Union Of East And West
    • Message From The Heavens: Celestial Reiki
    • Reiki and Anemia
    • Reiki Energy
    • Reiki Music
    • Reiki Symbols Revealed
    • Reiki Therapy
    • Reiki Training
    • The Anugraha Reiki
    • The Beauty in Reiki Healing
    • The Brahma Satya Reiki
    • The Melchizedek Method Reiki
    • The role Reiki symbols play
    • The Spiritual Awareness Through Shamanic Reiki
    • Understanding Reiki
    • What is Reiki Nur Ilahi
    • What you need to know about Kundalini Reiki
  • Shop
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  • Supplements and Herbs
    • Herbs
      • Agnus Castus
      • Alfalfa
      • Aloe Vera
      • Ashwagandha
      • Astragalus
      • Basil
      • Bilberry
      • Black Cohosh
      • Blueberry leaf
      • Boswellia
      • Burdock Root
      • Butcher’s Broom
      • Cat’s Claw
      • Cayenne
      • Chamomile
      • Chlorella
      • Cranberry Berry
      • Dandelion
      • Devil’s Claw
      • Dong Quai
      • Echinacea
      • Elderberry Berry
      • Eyebright
      • Fennel
      • Fenugreek
      • Feverfew
      • Garlic
      • Gentian Root
      • Ginger
      • Ginkgo
      • Ginseng (American)
      • Ginseng (Korean)
      • Ginseng (Siberian)
      • Golden Seal Root
      • Gotu Kola
      • Green Tea
      • Gymnema Sylvestre
      • Hawthorne Berry
      • Juniper Berry
      • Licorice
      • Milk Thistle
      • Motherwort
      • Nettle Leaf
      • Olive Leaf
      • Oregano Leaf
      • Parsley
      • Passion Flower
      • Pau d’Arco
      • Peppermint
      • Picrorizha
      • Pygeum
      • Red Clover
      • Rhodiola
      • Sarsaparilla
      • Saw Palmetto
      • Schizandra
      • Scutellariae
      • St John’s Wort
      • Turmeric
      • Uva Ursi
    • Minerals
      • Boron
      • Calcium
      • Chromium
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      • Iodine
      • Iron
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    • Vitamins
      • Carotenoids
      • Vitamin A
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      • Vitamin C
      • Vitamin D
      • Vitamin E
      • Vitamin K
  • Tai Chi
    • 10 Important Concepts of Tai Chi
    • About Tai Chi Techniques and Training
      • Tai Chi in the Modern World
    • Benefits of Tai Chi to People’s Health
    • Brief Context of Tai Chi
    • Chen Style Tai Chi: An Overview of Skill and Mastery
    • How Tai Chi Works in Workplaces
    • Learning the Sword of Tai Chi
    • Looking Forward to Tai Chi Benefits and Advantages
    • Preventing Arthritis Through Tai Chi
    • Suitable Styles and Advices for Tai Chi Lovers
    • Tai Chi Exercises Suitable for Arthritis
    • Tai Chi Facts: A Beginner’s Guide
    • Tai Chi for Health and for Science
    • Tai Chi History
    • Tai Chi Precautions
    • Tai Chi Push Hands: A Two-man Battle
    • Tai Chi Rejuvenates Immunity in Older Adults Against Shingles
    • Tai Chi Sword: A Connection Between the Human and the Weapon
    • Tai Chi to Battle Parkinson’s Disease
    • Tai Chi Uplifts External and Internal Systems
    • Tai Chi used for Self Defense
    • Tai Chi Versus Stress
    • Tai Chi: An Overview
    • Ten Principles of Yang Style Tai Chi
  • Travel Health
    • Africa
      • Algeria
      • Angola
      • Benin
      • Botswana
      • Burkina Faso
      • Burundi
      • Cameroon
      • Cape Verde
      • Central African Republic
      • Chad
      • Comoros
      • Congo
      • Cote d’Ivoire
      • Democratic Republic of the Congo
      • Djibouti
      • Egypt
      • Equatorial Guinea
      • Eritrea
      • Ethiopia
      • Gabon
      • Gambia
      • Ghana
      • Guinea
      • Kenya
      • Liberia
      • Libya
      • Madagascar
      • Malawi
      • Mali
      • Mauritania
      • Mauritius
      • Morocco
      • Mozambique
      • Namibia
      • Niger
      • Nigeria
      • Reunion
      • Rwanda
      • Senegal
      • Seychelles
      • Sierra Leone
      • Somalia
      • South Africa
      • Sudan
      • Tanzania
      • Togo
      • Tunisia
      • Uganda
      • Zambia
      • Zimbabwe
    • Asia
      • Afghanistan
      • Armenia
      • Azerbaijan
      • Bahrain
      • Bangladesh
      • Bhutan
      • Brunei Darussalam
      • Cambodia
      • China
      • Cyprus
      • East Timor
      • Georgia
      • Hong Kong
      • India
      • Indonesia
      • Iran
      • Iraq
      • Israel
      • Japan
      • Jordan
      • Kazakhstan
      • Kuwait
      • Kyrgyz Republic
      • Laos
      • Lebanon
      • Macau
      • Malaysia
      • Maldives
      • Mongolia
      • Myanmar – Burma
      • Nepal
      • North Korea
      • Oman
      • Pakistan
      • Philippines
      • Qatar
      • Saudi Arabia
      • Singapore
      • South Korea
      • Sri Lanka
      • Syria
      • Tajikistan
      • Thailand
      • Turkey
      • Turkmenistan
      • United Arab Emirates
      • Uzbekistan
      • Vietnam
      • Yemen
    • Australia
    • Central America and the Caribbean
      • Anguilla
      • Antigua and Barbuda
      • Aruba
      • Bahamas
      • Barbados
      • Belize
      • British Virgin Islands
      • Cayman Islands
      • Costa Rica
      • Cuba
      • Dominica
      • Dominican Republic
      • El Salvador
      • Grenada
      • Guadeloupe
      • Guatemala
      • Haiti
      • Honduras
      • Jamaica
      • Martinique
      • Mexico
      • Montserrat
      • Netherlands Antilles
      • Nicaragua
      • Panama
      • Puerto Rico
      • St. Barts
      • St. Kitts and Nevis
      • St. Lucia
      • St. Vincent and the Grenadines
      • Trinidad and Tobago
      • Virgin Islands
    • Europe
      • Albania
      • Andorra
      • Austria
      • Belarus
      • Belgium
      • Bosnia-Herzegovina
      • Bulgaria
      • Croatia
      • Cyprus
      • Czech Republic
      • Denmark
      • Estonia
      • Finland
      • France
      • Germany
      • Gibraltar
      • Greece
      • Greenland
      • Hungary
      • Iceland
      • Ireland
      • Italy
      • Latvia
      • Liechtenstein
      • Lithuania
      • Luxembourg
      • Macedonia
      • Malta
      • Moldova
      • Netherlands
      • Norway
      • Poland
      • Portugal
      • Romania
      • Russian Federation
      • Serbia
      • Slovak Republic
      • Slovenia
      • Spain
      • Sweden
      • Switzerland
      • Ukraine
      • United Kingdom
    • North America
      • Bermuda
      • Canada
      • United States of America
    • South America
      • Argentina
      • Bolivia
      • Brazil
      • Chile
      • Colombia
      • Ecuador
      • Falkland Islands
      • French Guiana
      • Guyana
      • Paraguay
      • Peru
      • Suriname
      • Uruguay
      • Venezuela
  • Yoga
    • 3 Common Mistakes by Yoga Newcomers
    • 3 Ways Yoga Can Benefit The Businessperson
    • 4 Secrets To Finding The Right Beginner Yoga Class For You
    • An All-Around Yoga Exercise: 12-Step Salute to the Sun
    • An Introduction To Bikram Yoga
    • Applications in Cancer Treatment
    • Ashtanga Yoga – Is it right for you?
    • Astanga Vinyasa Yoga
    • Basic Sitting Postures with Benefits
    • Basic Yoga Postures and their Variations
    • Beginners’ Yoga Video Offers Good Instruction
    • Benefits of Yoga
    • Bikram Yoga
    • Breathing and Relaxing
    • Can Yoga Provide A Solution To Soaring Crime Rates?
    • Common Mistakes and Misunderstandings About Yoga?
    • Cure for Asthma
    • Cure for Modern Day Stresses
    • Cure through Yoga
    • Dahn yoga for the soul
    • Different Yoga Poses and Asanas
    • Dress Attire for yoga class
    • Drishti Yoga
    • During Yoga with the family
    • Dynamic Yoga – Exercise 1 & 2
    • Dynamic Yoga – Exercise 3 & 4
    • Eight Limbs: Ashtanga Yoga
    • For Some People, Learning Yoga on CD-ROM is a Stretch
    • Free online yoga – Is it safe?
    • Frequently Asked Questions On Yoga
    • Getting familiar with Yoga equipment
    • Go Straight to Video for Yoga Training
    • Got a Few Minutes
    • Hatha Yoga
    • Have some Hatha Yoga
    • History of Yoga
    • Need power? Try Core Power Yoga
    • THINGS I’VE LEARNED IN BIKRAM YOGA
    • Want some Free Yoga Exercises?
    • Yoga and Diabetes
    • Yoga and High Blood Pressure
    • Yoga Equipment
    • Yoga Exercises

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