Finding Your Motivation

STRONG ABS ARE CRITICAL, NO MATTER WHAT YOUR REASON FOR WANTING THEM

Admit it — you want a strong and lean set of abs because, well, they look good. Who wouldn't want to peel off his shirt at the beach and show off the hallmark of a great body? In fact, more people say they want a tight six-pack

over any other bodypart. And no wonder: Abdominal fat cells happily inflate to accommodate more food intake, widening your waist inch by inch. Put the blame on one too many Krispy Kremes, but spare a little for your genetics. "There is an inherited component to this kind of fat," explains Madelyn Fernstrom, PhD, director of the University of Pittsburgh Medical Center's Weight Management Center. "But having a genetic predisposition to gain weight doesn't destine you to be obese, only to possibly struggle more with your weight."

Both exercise and a healthy diet are key to abdominal fat loss. "In the long run, it's really hard to cut out enough calories [to lose weight] without exercising," says Fernstrom.

Losing the belly is critical for both your appearance and your health. And we could list a few more reasons you should work your abs — to protect your lower back from pain, improve your posture and to excel at sports are just three of many.

Even if you don't plan to bare your washboard abs, you need strong abdominal muscles for good posture to not just look good but to avoid painful structural problems that can become permanent and possibly debilitating if not corrected in time. Strong abs can bear up to 40% of the weight of the spine. Weak abs provide less internal support for the lower back and let the pelvis tilt back, throwing you out of alignment and straining your lower back. Out-of-shape abs can force the low- back muscles to work overtime in a variety of activities, often triggering backaches and pain.

If you play sports, even recreationally, strong abs will help your performance — guaranteed. This can be seen in such activities as:

>> When you throw a baseball or football for maximum distance or speed, the main ab muscle, the rectus abdominis, contracts with great force to whip the upper body forward, and the internal and external obliques (located on each side of the rectus abdominis) help rotate the corresponding shoulder forward.

>> When throwing or hitting an opponent in the martial arts, especially judo and some forms of karate, the internal and external obliques help rotate the shoulders to produce force. The rectus abdominis comes into play when throwing an opponent over your body.

>> In hitting sports such as golf, boxing and baseball batting, the internal and external obliques rotate the torso (shoulders). The muscles are most effective when the hips are first rotated forward to stretch the obliques.

Ultimately, individuals bring different motivations to the table — be it health, sports performance or just looking great without a shirt — when they decide to redefine their midsection. Whatever yours is, now you've got a game plan to get you there.

Anatomy of Your Midsection

A BRIEF TUTORIAL ON THE MUSCLE STRUCTURE OF YOUR ABDOMINAL REGION

The muscle group most commonly referred to as the abs is composed of four separate muscles — the internal and external obliques, the rectus abdominis and the transverse abdominis. These muscles support and assist in moving the torso through various motions, including trunk flexion and rotation. By understanding how each abdominal muscle functions, you 'll be able to work your abs properly and in the most efficient manner to develop this bodypart to its full potential.

Abs & Your Genetics

YOUR PARENTS' BODYTYPES MATTER, BUT ANYONE CAN ACHIEVE RESULTS

Two guys follow the same ab workout and diet, but one is ripped and the other is a little soft around the middle. Is that unfortunate guy genetically doomed to a life without the vaunted six-pack?

It's true that every individual has a personal muscle structure that plays a key role in development of his or her midsection. It's also true that everyone adapts a little differently to training, so what works wonders for one person may do very little for another.

Some people are born with the genetic factors necessary for awe-inspiring ab development, and some people have to work much harder for a lot less. But while not everyone can sport a perfect six-pack, just about everyone can build a more pleasing, athletic-looking physique with a sensible program.

If you train and train and just can't seem to bring out your abs, the problem could be due to several factors: bodyfat levels, proper exercise selection, even performing the right number of repetitions. The key to maximizing your genetic potential is to determine what rep ranges develop your abs and how to manipulate your diet to drop bodyfat.

We're now learning that having a high amount of bodyfat has a genetic component. We know that the composition of your muscle fibers relates to genetics as well. So do individual hormone levels. Studies have also shown that the ratio of fast- to slow-twitch muscle fibers (something you can't control), along with your sensitivity to insulin, may impact the jiggle around your middle.

So, yes, genetics is a governing factor for success in developing that rock-hard six-pack. Understanding your genetics will enable you to customize your workouts and eating program. If you set goals realistic to your bodytype and stay consistent with your training and diet, you'll find that you can still make vast improvements, no matter what your parents gave you.

Barrier Busters

21 WAYS TO OVERCOME MENTAL OBSTACLES TO GETTING AND STAYING FIT

We know that lots of things can stand in the way of your desire to get fit and turn regular workouts into a permanent fixture in your life. Fortunately, for each of these problems there are relatively simple solutions. Here are 21 ways to break down the most common mental barriers to a consistent, successful workout program and become the kind of guy who gets fit and stays there.

Fitness Barrier: Missing Motivation

If you're having trouble keeping your fitness plan going, this is most likely issue No. 1. "For most people, motivation is the primary obstacle to beginning and continuing an exercise program," says Jay Kimiecik, associate professor in health promotion at Miami University of Ohio and the author of The Intrinsic Exerciser. "In my experience doing research and interviewing 'exercise maintainers,' I've learned that the people who are successful develop a strong enough passion for movement that they overcome the motivational obstacles others fall prey to. You really need to make a connection with the experience you...