The Human abdominal muscles

• External abdomial Oblique
  

This is external oblique muscle and is the outermost muscle which covers the side of the abdomen. This muscle originates from the lower eight ribs, and then curves down and forward towards its insertion on the outer anterior crest of the ilium and (via the sheath of the rectus abdominis muscle) the midline linea alba and is broad, flat, and irregularly quadrilateral in shape.

• Internal abdomial Oblique

This muscle is also known as internal oblique muscle and it is triangular in shape and compared to external oblique muscles this muscles is thinner and smaller. This muscle originates from Poupart’s ligament/inguinal ligament and the inner anterior crest of the ilium. The lower two thirds of it insert, in common with fibers of the external oblique and the underlying transversus abdominis, into the linea alba. The upper third inserts into the lower six ribs.

• The transversus abdominis Muscle

The transversus abdominis muscle is flat and triangular, with its fibers running horizontally. It lies between the internal oblique and the underlying transversalis fascia. This muscle originates from Poupart’s ligament, the inner lip of the ilium, the lumbar fascia and the inner surface of the cartilages of the six lower ribs. It inserts into the linea alba behind the rectus abdominis.

• The rectus abdominis muscles

These muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The rectus abdominis is enclosed in a thick sheath formed, as described above, by fibers from each of the three muscles of the lateral abdominal wall. They originate at the pubic bone, run up the abdomen on either side of the linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs.

• The pyramidalis muscle

This abdominal muscle is small and triangular. It is located in the lower abdomen in front of the rectus abdominis. It originates at the pubic bone and is inserted into the linea alba half way up to the umbilicus.

How can you make your packs visible

The packs are the rectus abdominal muscles if we look at the muscle structure you can see eight packs ( four on each side ). In most of the people packs go under belly fat and make it invisible, losing those unwanted fats and toning all your abdominal muscles will make the packs clear and visible.

There are lot of fat burning methods, which include resistance trainings like stomach crunches, leg lifts and some aerobic workouts can drastically reduce body fat especially the fat around your abs, also there are lot of stomach trimming machines available in the market, you have to choose the better one for you .

Facts about seven packed and eight packed abs

Eight packs are formed when the rectus abdominal muscles near the lower abdominal area gets visible, 8 packs wont be visible even for a zero fat guy, because the partition between the 7 th and 8 th packs wont be that visible due the presence of elastic intestine beneath the muscles which pushes the muscles outward from the middle resulting in the less visible central partition. so the 8 ful packs wont be visible , in that case we can call it 7 packed abs ,  when the partition of the bottom packs gets invisible. But in some rare cases and rare occasions like when a guy starves, the full 8 packs gets visible

• Natural supplements for body builders.

Egg white
Egg whites contains good amount of proteins, egg whites contain no fat and although the egg yolk is high in cholesterol, consuming egg whites by avoiding yolks helps to build muscle mass, body builders use to eat ten to twenty egg whites per day.  Egg whites provide us with essential amino acids that speed up the pace of muscle recovery. Essential amino acids are proteins that are necessary for good health yet are not naturally produced by the body and are therefore only accessible through diet rich in  liquid egg whites which are safe to consume raw, boiled or add them into shakes by body builders.

Protein rich Soy beans.
Soy bean diet is naturally rich in protein, which helps to build muscles. Soy beans are considered by some to be a complete protein source in that they provide all the essential amino acids for human nutrition. Recent studies conducted by American College of Sports Medicine (ACSM) proved us that post-workout consumption of isonitrogenous and isoenergetic soy drink to be statistically significant in hastening mass, fat-bone free mass (FBFM) and increases in strength, when compared to other post-workout formulations. Another report suggest that soy supplementation might hold for the bodybuilding population, as a legitimate alternative to the whey protein.

Skinless Chicken
Skinless chicken is a good source of protein and it is one of the favorite diet of body builders.

Fish for building muscles
Fishes are a very good source of protein, fishes like Tuna got very high amount of protein a can of tuna can easily supply you with 30 grams of protein. Tuna can be consumed as sandwiches, salads and other dishes.

Why I wont recommend Milk protein and Red meat protein
Milk protein and Beef are widely recommended as body building supplements, but consuming it can give rise to other health complication, you can consuming the safe supplements I mentioned above in a good quantity if you want to build muscles.

Muscle building needs a strict resistance workout regime ,  you need to increase the resistance step by step and also you should supply the body with protein supplements for building muscles.

Green tea magic.

Scientific studies have shown us  that regular green tea drinkers can burn fat in their body by a process called thermogenesis – the process of heat production in organisms, caffeine and flavonoids found in green tea is the reason for the termogenesis effect. It is advised by most dietitians for those who really want to cut their weight down.

Grapes and weight loss

soy beans

Drinking a glass of grape juice every morning can actually help you to cut down your weight.Flavonoid content in grapefruit  performs double-duty as a fat-burning molecule which helps balance out blood sugar levels and helps prevent metabolic syndrome.

Soy beans and Weight loss

Researchers have found out that regular consumption of diet rich in  Soy protein can increase metabolisms which will result in weight loss.

Chili peppers fat burning power

Studies shows that Chilli Peper can help in burning fat due to the precence of  heat producing molecule capsaicin. Its good to add peper powder in your dishes if you are serious about burning fat.  Eating chili peppers suppresses hunger and prolongs the feeling of fullness, reducing appetite that way it helps people who are on a diet. Pepper can also add a nice flavor to your dishes.

Turmerics slimming power

Turmeric can fight acuumlalation of body fat due to the presence of a naturally occurring phytochemical called curcumin. Angiogenesis activity  allows new blood vessels to form in the body, which in turn permits the growth of  fat tissue and consuming turmeric through our daily diet can reduces overall blood vessel growth and overall fat tissue growth due the presence of the antioxidant curcumin.

Workout Advices for woman

To look sexy and healthy woman should go for tummy trimming workouts like stomach crunches, leg lifts etc A flat stomach looks good for both men and woman and helps them look good in almost all clothes. Sit ups can give good definition to their feminine hip curves and helps to tone leg and hip muscles. Aerobics workouts are good for both sexes. Woman looks good with petite shoulders, but toning the shoulder muscles are important for woman to stay healthy,  light push ups and light weight dumbbell curls will help them to tone their shoulder muscles.

Feminine Health benefit
Studies have shown us that women who remains physical active after menopause can reduce the risk of breast cancer.

Health benefits for pregnant woman
Studies have shown that mild to moderate workouts in  pregnant woman can strengthen and improve overall physiologic and musculo-skeletal health as well as pregnancy related symptoms. Exercise such as aerobics, impact and non impact activities, resistance training and swimming can ease down musculo-skeletal pain, lowers maternal Blood pressure, improves post-partum mood which includes sadness, and reduces swelling.

• Consult a physician if you are planning to start start a workout regime.

If you are a beginner, we advice you to consult your physician before starting your workout regime, especially the one who  have health complications.

• Do not workout on empty stomach or Full Stomach.

Do not workout just after having a heavy meal, working out in full stomach leads to cramps. The stomach needs a good amount of blood to aid in the digestive process but during physical exercise blood flows to the working muscles, so the food sits in the stomach blocking proper digestive process. Also it is not advisable to exercise on empty stomach, cause our body needs enough energy to work, so our body needs carbohydrates and our muscles are powered by a modification of these carbohydrates called glycogen. Also when you workout on an empty stomach you reduce your blood and muscle glucose. Your brain is your control center which runs on glucose. When the brain is unable to get glucose, the hormone cortisol will start to break down muscle. Your body goes into conservation mode and holds onto everything it can – especially fat.  So what is the best we can do before your workout, we need to fill something, the best way is to consume fruits to optimize  your fat burning with some carbohydrates also fruits are easily digestible and it supply enough glucose to aid our workouts.

• Consume good amount of Fluid During Workout session.

During workout sessions our body easily get dehydrated, our body gets heated up while exercising and our body tends to give away fluid for cooling down (sweating ), So to avoid from getting dehydrated we need to consume enough fluid during workout sessions.

• Inhale and exhale good amount of  air while Working out

Breathing in and out fully and deeply is very important while working out,  it helps  you to reach your fitness goals. If you are not focusing on proper breathing technique, workout may seem more strenuous than it needs to. You need to inhale enough air to help ignite the burning of fat.

Get into a regular rhythm and keep the pace constant that will help you supply your physique with the right amount of oxygen and give you something to focus on also it will help your brain function in a better way

• Stretch yourself out before workout.

Stretching before and after workouts can relax your muscles which can reduce the risk of injury.

• Dont Overstress your Muscles Stretch yourself our before and after workout.

It is not advisable to over do your workouts It will strain your muscles resulting in injury.

But the fact is that Belly fat deposit wont be visible to people, it like seeing an iceberg from the top of an ocean, people may think they don’t have belly fat cause they cant grab it with their hand, but it’s the fat you can’t see that’s really a cause for concern. You cant feel the Visceral fat that lies deeper inside the abdomen, around your abdominal organs with your hand. Gaining this type of fat has been linked to diabetes , cardiovascular disease and other complicated health problems. Subcutaneous fat, located between the skin and the abdominal wall, is more visible but also less likely to be a health concern.

There are a lot of techniques for reducing your belly fat , I have discussed about the ways to lose belly fat in my previous article.

• Cardiac session

This consists for aerobics, jogging, walking and swimming, cardiac wokouts can burn unwanted body fats and it pumps blood to almost all part of body, these kind of excercise is named cardiac because it makes heart beat rapidly it resulting in….

• Resistance Training ( muscle building and toning )

This type of work out is done using Resistance like weights ( dumbbells, barbells, elastics etc ) or using once own body weight it it can increase bone density and increase muscle strenght should done carefully to avoid injuries. read more

People with fat on bottom line are at greater risk of serious health problems than are people who accumulate fat in other areas, men are more likely than women to gain weight around the waist. Belly fat deposits can result in the risk of -:

• Heart disease
• Risk of Stroke
• The risk of Some types of cancer
• Risk of Type 2 diabetes
• Insulin resistance
• Metabolic syndrome
• High triglyceride
• Low levels of HDL ( good cholesterol )
• Sleep apnea ( pauses in breathing during sleep )

How to get flat abs

My pic

The Mind factor

I believe that what all we get is what all we believe is possible for us, It can apply on all aspects of our life,in this case  our abs , what all we are now is the result of our beliefs, I had a flat abs thanks to my genes but 6 packs was absent, now i have six packed abs, if I sit back and think what exactly happened that resulted in my six packs. When my six packs was absent, i saw six packs in my mind as a result of that I started my hard work ( my stomach crunches, vertical leg lifts, sit ups and push ups) after few months a clear six packs emerged! so folks believe in your six packed flat stomach .

Genetic factor

Stomach fat also depends on the genetic factor of a person some people may get flat stomach without working out in their 30′s and 40′s and some people may get fat deposit much earlier, the later group have to work hard on their abs than the first category.

Food factor

Food factor is also an important factor that influence our stomach structure, high cholesterol and  high carbohydrate foods can result in fat deposits in some people, so I advice people who work hard for flat abs to think twice when they see high carb high cholesterol food in front of them.

Work outs for six packed flat stomach

There are lot of equipments available in the market that helps to attain flat abs, I personaly dont have any experience with these equipments but  know people who trimmed their tummy by the use of these equipments and some are easy to use, but there are other ways you can attain tight abs which we don’t have to depend on any equipments., they are sit ups, stomach crunches, vertical leg lifts, jogging etc.

The effort that have to put in for getting flat abs also  depends on the type of person you are, we can categorize into three -

• Flat abs for a thin person

It is easier for a thin person to get flat abs or a 6 packed abs cause this type of people may naturally have a flat stomach or they may have slightly bulged stomach , for them they need to work on tummy workouts mentioned above, for them they have to put little effort compared to other two categories. It will be good for thin build people to consume food contains proteins like soy beans in their daily food. It will be good for thin people to build their thighs, calves, shoulder arms and chest according to their height for perfect good looks.

• Flats abs for average built people.

This type of people have to work bit more harder for a flat stomach compared to think people, it will be better for them to consume low cal, low carbohydrate nut  nutritious food, it will be good to mix your abs workouts with cardio workouts.

• Fat obese people

It is possible for fat obese people to get flat six packs, if they can put their mind in the goal of attaining flat stomach. This category needs to work hard to burn their fats during initial period they have to work hard on cardio workouts compared with sit ups, also they have to stay away from high calorie high carbohydrate food, it is advisable to use honey instead of sugar, should drink more green tea which is very good in boosting metabolism and reducing stomach fat deposit and should consume food high in fiber . It may take 1 or 2 years to get the descried result, if you guys are looking for a quick result it is better to go for  surgical method ( liposuction ).

If you take all these above three factors ( Mind factor, food factor and work outs ) into consideration, I can guarantee you that you will be having a flat stomach which you will be proud of.

Also read my other article about the facts about the hidden belly fat