Gymless Natural Bodybuilding Routine for Ripped Abs

Gymless Natural Bodybuilding Routine for Ripped Abs

man-absA gym is a short form of gymnasium. It is an open air or covered location, for gymnasticsathletics, and gymnastic services. The word is derived from the ancient Greek “gymnasium”. “Gym” is also slang for “fitness center”, which is often an indoor facility.

Gymming is considered a fad now a day’s all over the world. People go to gyms to get the desired body, or to get the body which is in bad shape to a fitter one making the body look attractive. There are many kinds of exercises which can be done at gyms to suit the individual’s age, and fitness levels.

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Benefits of Exercising:

Fitness checks:

There are a few good reasons to go to the gym which helps in the long run. Exercise doesn’t just strengthen the muscles; it also strengthens the heart and bones, lowers the blood pressure and of course reduces body fat.

Improves relationships:

Regular   exercising by going to a gym, gives an attractive body which can make the spouse or significant other happy, there by leading to a healthy and interesting sexual life.

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Reduces Pains:  

After gymming, many happy chemicals called endorphins are released which interact with the brain’s receptors to reduce the sense of pain.

Improves Sleep:

Vigorous exercises tire the body and regulate the sleep pattern of a person suffering from sleep apnea. As the saying goes “Sound mind in a sound body”, regular sleep also helps in physical fitness too.

Lessens Stress:

Going to the gym regularly and exercising there, definitely reduces the stress and anxiety, making a person free of high blood pressure, and leads to cholesterol free life.

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Boosts The Self Confidence:

Regular exercising gives a person a youthful look and hides his real age, thereby increasing his confidence levels.

Apart from these, regular gymming also gives us,

  1. Access to a variety of very expensive but often superior training equipment.
  2. Access to coaching by reputed people who are experts in their respective fields.
  3. A better overall training.

Definition of abs:

crunchesAbs is a short form for abdominal muscles. The abdominal muscles have different important functions. They assist in the breathing process as accessory muscles of respiration.

These muscles serve as protection for the inner organs. Together with the back muscles, they provide postural support to the body. The abdominal muscles are located between the ribs and the pelvis on the front of the body. The four abdominal muscle groups combine to completely cover the internal organs and also support the trunk, allow movement and hold the various organs in place, by regulating internal abdominal pressure.

The muscular system is responsible for the movement of the human body. The human body is made up of around 700 muscles that make up half of a person’s body weight. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves. Muscle tissues are also found inside the heart, digestive organs, and blood vessels. These muscles help in moving substances throughout the body.

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Common health conditions which affect these muscles include strains and hernia.

Tips To Be Followed To Get Good Abs:

1. Following a proper nutrition program.

2.Following a proper weight training routine.
3. Performing cardiovascular exercises regularly.
4. Shaping up abdominal muscles by performing the right abdominal exercises.

Ripped Abs:

The human body is said to be ripped when it contains very low levels of fat, with respect to the bodyweight. It makes a person’s appearance to look lean and the separation between them becomes very prominent. Another important reason to have the ripped look is to increase the overall physical size and stay fit.

Being ripped not only makes a person  look bigger and bulkier, but it boosts the  confidence level too, as it is a struggle to achieve such a body, and lots of sacrifices in food and diet is needed, to get the chiseled body look which is an  accomplishment in itself.

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Just having the desire to get a ripped abs body is not sufficient but knowing up to what extent the body can be made to achieve such a feat is also an extremely important thing. Rigorous workouts and straining the body beyond permissible limits leads to various health concerns and this should be taken care of. The measure, used to determine, the ideal ratio to attain ripped abs, for an individual is called Lean Body Mass (LBM). The basic idea of having a ripped physique is to lose as much body fat as possible. To achieve this kind of ripped body, or ripped abs by a fitness freak, let’s have a look at what are the precautions, food or diets and exercise routine is needed for the same.

Intake of Carbohydrates:

weight-loss-nutritionCarbohydrates are extremely essential for the proper functioning of the central nervous system and the brain. Intake of carbohydrates in the right quantity is the first step towards getting a ripped abs look. Oats, sweet potatoes brown rice are good sources of carbohydrates.

Reducing Alcohol Intake:

Caution must be taken by a person who wants to have ripped abs while having alcohol, as large amounts of alcohol can dehydrate the body and also reduce the testosterone levels in the body which is not advisable.

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Nutrition:

Having the right form of nutrition is another important tip to be followed by people who wish to display ripped abs., Cut in the intake of carbs and having proteins should be followed religiously. A protein intake of 1.5 times the body weight is generally the prescribed norm all over the world.

Avoiding Junk Food:

Junk food, and food with high salt intake like chips, burgers, pizzas must be completely avoided, or at least reduce in intake of such items should be strictly followed.

Rich Protein Diet:

Foods such as fish, chicken breast, turkey, egg whites are some rich sources of protein and the regular intake of these rich diet items can take care of daily protein needs of a person.

Fats:

Good fats if consumed in the right and prescribed quantities is a good idea to get a ripped body and abs. Consumption of olive oil, muesli, and nuts are a good way to burn body fat faster.

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Avoiding Artificial Sweeteners:

Artificial sweeteners should be completely avoided to get the desired abs look.

Divide Meals:

Give attention to the intake of meals. Take small portions of meals filled with proteins and carbohydrates. Since energy is lost post work out, and also to take care of the muscle war and tear, after a rigorous workout, glycogen replenishment is very much essential.

Rest:

Adequate rest is also very much a part of the person’s itinerary who wishes to get ripped abs. Consuming protein like cottage cheese which is slow to digest, aids muscle recovery while the body rests.

Vegetarians too can dream of ripped abs bodies provided they follow the diet intake correctly. A handful of nuts like almonds, hazel nuts, groundnuts etc add to the daily protein supply apart from leafy veggies. Whey protein is by far the best known protein supplement for ripped abs aspirants.

Apart from the diet part of it we have to take a look at the kind of exercises to be followed to get ripped abs look.

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Compound Exercises:

Compound exercises such as squats, bench presses, dead lifts, etc are great for building muscle mass. A fitness freak should not focus on only one body part, if he is aiming for a good symmetrical and proportional body.

Cardio Vascular Exercises:

intense-weight-liftingCardio exercises are essential to lose that extra bit of fat. These exercises help to burn the accumulated calories faster, which in turn help to lose body fat.

Reverse Crunches:

These exercises are good for lower abs. The crunch is one of the most common abdominal exercises. The reverse crunch is a crunch done with the upper back on the floor and lifting the hips up towards the chest. This exercise helps in attaining a lean body as desired.

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Bottoms Up:

This kind of exercise supports the back muscles. It is done by lying down on a bench or a gym mat. Raising the knees towards the chest level and flexing the hip muscles towards the chest level, and flexing the hip muscles, are the main feature of this exercise.

Swiss Ball Crunches:

This again helps the hips to get into shape to a large extent. Place the entire body on the ball and doing crunches gives the desired result of achieving a ripped body. The back has to be kept in an arched position while doing this exercise.

Bicycle Crunches:

As the name suggests this exercise is similar to that of a riding a bicycle. This can be done by lying down flat on a gym mat. Raising the right leg and touching it with the left elbow and vice versa is the main feature of this exercise.

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Lying Leg Crunches:

LLR2The exerciser has to lie flat on the floor and the legs should be extended straight. The hands must be placed on the floor for support. While doing this exercise, exhaling and flexing lower abdominals should be followed.

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Knee INS:

In this exercise sitting on the chair with the legs extended, and holding the sides of the chair for support is essential .Keeping knees together, and pulling them towards the chest, and at the same time exhaling ,does wonders to get good and desirable ripped abs.

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