How To Perform Stallone's Rocky Abs Workout In Your Local Gym ?

If you are trying to develop a lean midsection, the Sylvester Stallone abs workout is something which will present a real challenge for your core. Today you'll see how one of the most famous midsections in movie history was sculpted.

While exercise routines are often over complicated with current fads and trends, one aspect of Stallone's training routine which stands out is that everything is kept simple. Each move featured in the routine is a basic, proven bodybuilding exercise which has been used for decades.

Part 1: Crunches.

Three sets of 15 reps. This is a classic exercise for the upper abs, allowing you to zone in on the area in question by eliminating the involvement of all muscles in the surrounding area. Be sure to perform this move slowly and controlled, don't make the common error of blasting through crunches really quickly.

Exercise 2: Twisting Crunches.

Aim for 2 x 30 on each side. Side crunches concentrate on developing the muscles which run down the side of the six pack, which are called the obliques. This move is excellent for bringing out the definition in these small muscles.

Exercise 3: Hanging Knee Raises.

Perform two sets of ten reps here. Be sure to avoid the common mistake of ending the move before it becomes full effective. Many people stop when they reach a ninety degree angle, which basically turns this into an exercise for the hip flexors instead of the lower stomach.

Exercise 4: Broomstick Twists.

3 sets of 10 reps on each side. Stallone credits his 'Rambo abs' to this one particular move. Again switching the focus from the center of the stomach to the obliques which run down the side, the broomstick twist its literally as straightforward as it sounds. To increase the difficulty, try doing this move on a decline bench.

Move 5: Roll-Outs.

1 set of 30 reps. A timeless classic, this piece of equipment was a mainstay of old school bodybuilding gyms during the 70's, 80's and early 1990's. It has made a pleasing reappearance in many public gyms over the last few years. It's a highly effective move which focuses on complete core development so be sure to take your time with this one in order to feel the maximum contraction on each repetition you perform.

Needless to say, you'll need to watch your eating habits if you truly wish to get the most from this tough workout. The Sylvester Stallone abs workout is not for the fainthearted, it demands a lot of dedication. If you want to get the most from what it has to offer you'n need to remember the golden rule of weight training... A six pack is built in the kitchen.

By Russ Howe

About the Author:

More information: Sought after online personal trainer Russ Howe PTI helps many people how to build their best body in the gym each day. See the complete guide to the full sylvester stallone abs workout for free on his website.

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The Top 3 Supplements for Bodybuilders

When it comes to the human body, people do a lot of things to make sure that their body is the healthiest it can be. Bodybuilders are men and women that take great care of their bodies, and how they get a lot of muscles is by eating right and working out. They put themselves through some of the most rigorous workout routines on the planet and have, in my opinion, the most discipline of any sport.

However, sometimes when a person is having trouble building muscle, they may need to look into a supplements. A bodybuilder may be wondering what supplements should bodybuilders take, and here is more information on the top 3 supplements that all bodybuilders must consider taking if they want to be as successful as possible.

Creatine is one of the top supplements for bodybuilders. Men and women that have dedicated themselves to body building have to make sure they are getting plenty of protein to encourage those muscles to grow. Creatine alone cannot help a bodybuilder get more muscle because it takes a combination of it and the right workout to help muscles get bigger. Creatine phosphate can make muscles grow, give the bodybuilder a lot of energy, and can help someone recover if they had an injury. Creatine is considered an essential for any bodybuilder who is serious about building muscles and transforming their bodies. Creatine is available in powder form, and many bodybuilders cannot live without it.

Glutamine should be added to the supplements taken by a bodybuilder because working out intensely can be very hard on the body. Bodybuilders put a lot of stress on their bodies, and Glutamine can help relieve that. By adding Glutamine to their daily routine, a bodybuilder can work out more often because their bodies are protected from stress and strain. Glutamine is one of the essential fatty acids that our bodies need to function properly, especially under heavy workouts.

Any Greens product is the last of the top 3 supplements that a bodybuilder should have in their diet. It is a fact that a bodybuilder has to consume a lot of calories in order to keep up with the high amount of exercise they do. However, eating constantly can be a tough thing to do, and sometimes a person cannot eat enough. Any Greens product contains a lot of calories and a lot of vegetables as well. By drinking Green products, a person can get the calories they need plus all the vitamins, nutrients, and minerals that vegetables contain.

Bodybuilders have muscle on top of muscles, and they work very hard to get their body in shape. However, there are 3 supplements that a bodybuilder must take in order to get the perfect body they have always wanted. Creatine, Glutamine, and Green products are all designed to give a bodybuilder big strong muscle, energy, and all the essential vitamins they need. Bodybuilders have special bodies, and they need to do what they can to take care of them.

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Quick Fat Loss: Use These Bodybuilding Tips

If you are looking to drop fat fast for an up coming event like a wedding or a class reunion these tips should get you on your way. Ideally you want to lose 1-2 lbs per week. This approach is much healthier and far easier to maintain over a longer period of time. However if the event has snuck up on you then these methods are sure to work for quick fat loss. Basically you will be employing techniques that bodybuilders have used for years to shred weight before competitions. Why would you want to do what body builders do? Because it works.

1)- Cut back on carbs: 

Make sure that you limit the intake of carbohydrates. Be sure to cut out all processed foods like soda's bread and boxed foods. You do need complex carbohydrates to refuel your body. Try eating sweet potatoes, veggies and oat meal, but in limited amounts.

2)- Lift weights: 

The best way to burn fat is to build muscle. Make sure you are doing a full body workout at least twice a week.

3)- Burst training: 

Burst training gets your metabolism racing and burns off the fat much quicker. Burst training can be done with a multitude of exercises, be sure to switch them up.Do burst training three times a week while you are in the quick fat loss mode.

4)- Eat 6 small meals: 

Instead of eating 3 big meals, spread them out into 6 smaller meals at intervals of around 2 to 3 hours each. Be sure to include plenty of veggies and protein. The protein will keep you from losing muscle during your weight loss. Make sure to keep the portion sizes to about the size of your palm for protein and carbs. One great way to control portion sizes is to use smaller plates.

Following these strategies will help you quickly fit into that dress or suit. Just keep in mind you will not be able to achieve the body of your dreams in a short time. A super fit body can only be achieved over time and with hard work. One great thing these tips will do is to get you in the habit of following a plan. So after the event you are dropping the fat for, you should immediately start a diet and fitness plan that emphasizes healthy weight loss. This way you will be in great shape the next time a major event comes up.


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