Archive for 2009
November 8th, 2009 by Trainer
It seems that if you live in California and frequent the many beaches in this U.S state you have a passion for getting six pack abs. How do I know? I was looking over my statistics of vistitors to my website and found that nearly half those visitors come from California.
This is fairly easy to understand as California, and in particular Los Angeles and San Diego, have some of the best beaches in the world and are known to be frequented by many beautiful people. Of course having ripped six pack abs is a vital component of looking good at these location.
With beaches such as Malibu, Santa Monica and Venice, the L.A area will be swamped with guys wanting to impress the ladies. That’s fair. So of course they hop online and do some research into getting six pack abs.
I think what has bought the visitors to my site is the fact that a colleague of mine, Jon Alvino resides there. Jon is a fat loss expert , master trainer & strength and conditioning coach who has trained elite athletes and navy SEALS to achieve not only a hard set of abs but overall fitness.
Really, Californians are a great bunch of people, so hospitable, so it is no surprise they want to look great and feel good. Well, That is what my website stats are telling me anyway.
October 27th, 2009 by Trainer
By now you should know that to get perfect six pack abs you have to follow three disciplines. Missing out on one of them will hamper your efforts. That is the truth. The 3 key elements are diet, exercise and attitude. Without attitude you will not follow through on the other two keys. Without exercise you will not build up those ab muscles and without a proper diet you will always have a layer of fat covering your abs.
Your abs can be super strong but with a layer of body fat covering them, no-one will know you have them. Now that I have touched on the three elements of getting ripped abs I want to spend some time on the diet aspect. To get a six pack you have to know what to eat. Now before I go on it is important to understand that, like any body building routine, you have to have discipline. You cannot do a mountain of work only to wreck it by splurging on your eating or dropping your exercise regime. This is where the attitude comes into it.
You will need to keep at it consistently and persistantly to get the abs you have always wanted. Now, about what to eat. Whatever you do, do not starve yourself in the hope of losing that layer around your tummy. That will do you more harm than good and will only frustrate you. Eating the correct food in a sensible fashion is the key.
What I mean is eating smaller meals at intervals stretched out over the course of the day. You should aim to eat something nutritious every three hours. Nothing big, just a small to tide you over. Make it low carb. Cut out the white breads and pastries. If you have to eat bread, make it the type with seeds.
High protein is the go as well. Having a high protein meal tricks the body into thinking it is getting a good feed but in reality, it is getting just enough to get by till the next meal.
September 27th, 2009 by Trainer
The best abs workout requires practice, training, and practicing some more, thus restoring their natural curves. Some of us go through life failing to see how important exercise and diet is to our abs. The people seeking to sculpt the 6 pack ab muscles while achieving a stunning physique often set goals to look like some movie star.
The fact is those movie stars undergo plastic surgeries, extensive training, starvation diets, and so forth. Few actually workout to achieve a stunning body through the natural processes of exercise and diet. Natural diet and exercise is the ultimate solution in achieving a stunning physique, while sculpting the muscles, you must continue to practice, train, and practice some more to keep the figure once you achieve results.
Exercise comes in many forms. You have ballistic stretching exercises, cardiovascular workouts, aerobics, dance aerobics, dance, strength, endurance, and resistance training as well as other types of exercise. Advanced trainers can go in any direction they choose; however, those starting out have to work at slow pace, thus moving to moderate workouts. Keep in mind that over exerting the body is not a way to work toward health and fitness.
Now, if you are ready to start working out we can start with the basic stretches and warm ups. Stretches and warm ups is again, essential in promoting flexibility while augmenting the respiratory and cardio conditions. I will assume you are just starting out in working out.
Exercise Routine: Stretches and Warm ups Combined:
Reach ups
Side stretching …4xs
Arm swings …4xs
Side stretches …2xs
Elbow lifts and torso twists …8xs, 2sets
Side stretches …6xs
Arm swings …2xs
Elbow lifts and torso twists …8xs, 2sets
Side stretches …8xs
Arm swings …4xs
Reach ups…
If you are starting workout you may want to perform fewer sets and counts on the elbow lifts and torso twists, as well as side stretches. You can bring it down to half and gradually work up to a full set and count later. if you are in the more advanced stage of your training, your best abs workout is here.
September 23rd, 2009 by Trainer
 Diet and workouts combined can help you get six pack abs, while consistency will help you develop a stunning physique. We all go through times in our life when we desire to look our best. When flab is hanging over the belt loops, and arms are dangling, sometimes looking our best is a distant action. When a person is overweight, or flabby it often makes them feel undesirable, as well as feeling loss of energy. Sometimes obesity can take the body’s energy and leave us hanging in the dumps. You can come out of the dumps regardless of how much you weigh.
Regardless of your body type, you can always balance an exercise routine and diet plan that will help you achieve good results in muscle sculpting. Some of us may find it difficult to get the balls rolling, however once you start, you will feel adrenaline flow, which pumps up the volume. Bam, you have energy flow streaming through your blood, which makes you want to reach the peaks in training and diet.
Diet is essential since the body needs proteins to build energy, fats to promote insulation, or adipose tissues, and carbohydrates to promote energy also. Carbohydrates are energy components, which include organic compounds. The compounds derive from hydrogen, carbon, and most importantly oxygen. Carbohydrates include starch, sugars, and cellulose. Thus, you will need a diet, which includes pasta, bread, or potatoes.
Proteins are a complicated natural compound. Proteins is the body’s biochemistry composed of natural substances, which high levels of molecular weights, alongside globular and/or fibrous structures compose amino acids. The acids link to peptide bonds. Your protein diet should include eggs, potatoes, milk, dry beans, beef, peanuts, fish, wheat, SOYA protein, and/or rice.
Amino acid is another of the bodies complicating natural compounds. Like proteins, amino acid is the body’s biochemistry, which includes substances. The substances include high levels of molecular weights, as well as globular and/or fibrous structures. The structures compose amino acids. Thus, to set a balanced amino acid diet you will need a rich food intake of proteins. Just to fill you in on peptides, we can consider. Peptide bonds are amino bonds, which chemicals produce bonds while forming amino groups of amino acids. Once the bonds form, the acids are, condensed with carboxyl groups, or organic acids.
Still, you want to consider calories. While you may think burning calories is the solution for reaching muscle sculpture, along with achieving a stunning physique, the fact is you need calories. Calories produce our units of energy. When exercise you burn off x amount of calories, which your diet will replace. Calories produce heat in the body, energy, and so forth. The recommended dosage of calories per day determines on your body type.
Insulin zones are also important in dieting. The insulin levels should remain balanced, since insulin is hormonal regulators, which provides glucose stability within the body’s blood. The hormones secrete through islets, which we can name Langerhans. The secretion spreads to the pancreas, which regulates the glucose level. Deficiency of hormonal regulation in insulin could lead to diabetes. Now that you have an understanding of diet, you can start setting up a balanced diet plan that suits your body.
Next, you will need to work on an exercise routine, where balance is also included. The routine should include endurance training, resistance, cardio-workouts, strength training, and so forth. The goal is to work all areas of the body to achieve a stunning physique. In other words, you do not want an exercise routine that only works one area of the body, for example, your abs.
September 3rd, 2009 by Trainer
 I don’t know about you, but when I finally made the decision to get six pack abs I also understood that there was a heap I had to learn before this would happen. I have talked to guys who have sweated it out for months doing crunches for six pack abs and achieved nothing. That is because they have not done their homework or have not hooked up with someone who has already achieved what they want to do and simply copied them or as it is called in the industry, modelled them.
Modelling someone is simply doing what they are doing to get ripped abs and after a period of time you refine or slightly alter it so that it fits your specific needs. Put another way, your Mom showed you how to tie your shoelaces but I am sure you do it differently now. Same end result just a different technique.
This is what you will do on your journey to get the perfect six pack. Use the methods that are proven to work and as you get more into the program you can tweak it so that you reach your maximum results. Speaking of proven methods, John Alvino, of How To Get Ripped Abs fame, has hundreds of clients testifying to his methods being on the mark.
When you see John, (wait till you see his before and afters, they are a crack up) you will see that what he preaches he definately practises. I guess that is why NBL stars as well as NHL,NFL and Navy SEALS all seek out John to train them. Getting six pack abs does not mean you have to reinvent the wheel. Simply model one of the greats in the industry for an arm chair ride to your goals. Do your due diligence when searching for information on getting perfect six pack abs but I suggest part of that due diligence is to click here to get introduced to John Alvino.
September 2nd, 2009 by Trainer
 Your metabolism is an essential component if you are wanting to get a six pack. Basically, it is the procedure where your body converts calories that we consume into energy allowing us to do our daily tasks. If there is any excess energy after this process it is stored on your body as either muscle or fat depending on what went in. You cannot ignore the old adage that calories in and calories out is what defines our shape.
Your body is a brilliantly fashioned machine and many of us attempt to trick it into doing something that it does not want to do. I’ll give an example in laymans terms so you get the idea.
Some people who are trying to get six pack abs or any other body building program try to deceive the body into giving them the results they want by not consuming very much at all. You figure if next to nothing goes in then you have to lose weight. This is wrong. Doing this only sends your body into what is called survival mode.
It will store whatever it is given because it is not sure when the next meal will be. See the point? Starving yourself is harmful to kick starting your metabolism. It is all about routine. Get your body into the habit of having smaller meals throughout the day, preferably 5 or 6.
Doing this on a uniform basis gets your body into the habit of saying “OK. Here comes more nutrients for us. Let’s get to work and burn up what we were given a few hours ago”. With the meals being smaller than average size portions your metabolism does not have to work as hard to burn these calories and convert them into energy. I know it sounds basic but the process is really not complex.
In summary what we have talked about here is quite basic.
1. Metabolism is the body’s way of turning calories into energy so we can perform our daily functions.
2. If your calories in is more than your body needs for energy then it gets stored on your body.
3. Eating fewer calories is really doing you more damage than good sending your body into survival mode and storing what it gets.
4. Having 5-6 smaller meals daily will promote your metabolic rate ensuring it is doing what it is designed to do.
5. Aerobic exercise such as walking and running kick starts your metabolism.
A six pack abs diet, together with an exercise regime are very important in reaching your goal. Read the next page carefully to discover how to access over 84 meal plans to accelerate you journey. —> Click Here
August 8th, 2009 by Trainer
If your goal is to get a ripped set of abs that will have the ladies lusting over you this summer you have to ensure you are doing the correct disciplines required to get them. Did you know that doing some exercises actually harm your efforts so getting the right advice is crucial.
John Alvino states that to aid your pursuit, you can naturally produce the fat burning hormone in your body called Growth Hormone. He declares that recent studies have shown that by raising the levels of GH you not only bring your body fat levels down but muscle and bone mass increase. The ideal scanrio for you if you are going for ripped abs.
So how do we kick start this GH in our bodies? First of all you want to up the intensity of your workouts. Go hell for leather and leave nothing in the tank. I am not saying you have to lift unrealistic weights. Simply have your routine mapped out and go for it. You want your workout to last for 50 minutes at the maximum, no longer.
The main point is to cram as much as possible into your 50 minutes to get the full benefit from it. Any routine over this timeframe tends to have a detrimental effect on your muscles. Keep one eye on the clock as go about your exercise regime.
To get the most out of your 50 minute workout you are going to have to cut down your recovery time in between exercises. 60-90 seconds is ample then get back into it. If you can get to the magical fifty minute mark and be absolutely spent, you have done the deed as far as your six pack abs go.
At the completion of your workout it is advised to do some sprint work to maximise your GH levels. The recommended session is 6 x 30 second sprints which will cause your GH to spike significantly and bring your goal of getting ripped abs even closer.
August 3rd, 2009 by Trainer
Hypertrophy training is the method where muscles get larger and give them greater strength. This muscle growth is sought after by athletes participating in sports needing strength and power. Resistance training is vital to hypertrophy, but the workout must be
organised to ensure you reach your goal.
A hypertrophy weight program concentrates on medium to heavy loads as well as reps with shorter rest in between. Similar to a power workout if you like. Ideally you want to be training three to four times a week making sure you have a rest day in between.
At a minimum do one exercise for each muscle goup (eg: abdominal) but never more than two. You also want to be doing between 8 and 12 reps. If you cannot mangae at least eight reps, drop the weight down. If you can do twelve rather easily, add more weight. And each exercise should have 2 to 3 sets. remeber, 60 -90 second rests, no more.
With this routine you should concentrate on quality. If you want to become more musclar you want the exercises to be performed with maximum range of motion and make sure your breathing is done correctly during the strength sessions. Below is a typical weight program for hypertrophy training.
REMEMBER: You must be warmed up completely before starting any exercise program.
Monday: Work your Biceps and Chest
Tuesday: Give your triceps and back a thorough workout
Wednesday: REST
Thursday: It is time for your leg exercises
Friday: Abs and Shoulders turn today
This complete workout guide will give you the specific training exercises to do to challenge all these muscle groups. You can download it right now and start immediately.
July 24th, 2009 by Trainer
 Secrets To Six Pack Okay, get ready for the great news! I’m ready to share with you three of the most beneficial lower ab workout exercises ever. I’ll also include a detailed description so you can execute each technique the right way. Here they are, from easiest to hardest:
Low Ball Pull In – |Begin in a push up position with your feet on a Swiss Ball. Don’t let your hips sag. Pull your knees in directly towards your chest while maintaining a neutral spine. Pull in your abs. Straighten your legs until they are straight and in the original position. Duplicate.
Hanging Knee Raise – Hold a chin up bar with the overhand grip. Beginning movement with your abs, lift your knees up until they are just about touching your chest. Return until your waist, hips, and knees are extended and straight. Repeat for the standard number of reps.
Rocky Abs- Lay on your back on a bench. Reach over your head and grab onto the underside of the bench to steady yourself. Lift your legs up until your hips (and legs) are at a ninety degree angle with your trunk. Now raise your hips straight up, bringing your feet towards the ceiling.
At this point, the only section of your body that should be on the bench are your head, shoulders and UPPER back. This is the starting position. Now bring down your legs until they are parallel to the floor, while keeping your hips up and off the bench. Return them to starting position and repeat.
There you have it! These 3 lower ab workout exercises are a few of my favorites. I must inform you that they are not easy movements. They will require hard work. But I promise that the hard work will pay off and you will soon be on your way to the perfect six pack abs!
July 17th, 2009 by Trainer
Your metabolism is a vital ingredient if you are wanting to get a six pack. Basically, it is the procedure where your body turns calories that we consume into energy which allows us us to do our daily tasks. If there is any excess energy after this process it is stacked away on your body as either muscle or fat depending on what went in. You cannot ignore the old adage that calories in and calories out is what defines our health.
Your body is a brilliantly designed machine and many of us attempt to trick it into doing something that it does not want to do. I’ll give an example in laymans terms so you get the idea.
Some people who are trying to get six pack abs or any other body building program try to deceive the body into giving them the results they want by not eating very much at all. You figure if next to nothing goes in then you have to lose weight. This is incorrect. Doing this only sends your body into what is called survival mode.
It will stockpile whatever it is being fed because it is unsure when the next meal will be. See the point? Starving yourself is harmful to kick starting your metabolism. It is all about routine. Get your body into the habit of having small meals throughout the day, preferably 5 or 6.
Doing this on a consistent basis gets your body into the habit of saying “OK. Here comes more food for us. Let’s get to work and burn up what we were given previously”. With the meals being smaller than normal size servings your metabolism does not have to work as hard to burn these calories and turn them into energy. I know it sounds simple but the process is really not complex.
In summary what we have discussed here is quite basic.
1. Metabolism is the body’s way of turning calories into energy so we can execute our daily functions.
2. If your calories in is more than your body needs for energy then it gets stashed away on your body.
3. Eating fewer calories is actually doing you more harm than good sending your body into survival mode and storing what it gets.
4. Having five or six smaller meals daily will boost your metabolic rate ensuring it is doing what it is intended to do.
5. Doing aerobic exercise such as walking and running kick starts your metabolism.
A six pack abs diet, together with an exercise regime are vital in acheiving your goal. Read the next page carefully to discover how to access over 84 meal plans to accelerate you journey. —> Click Here
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