Category Archives: How To Get A Six Pack

How To Burn Fats And Gain Muscle Quickly & Easily

The simplest way to burn fats and gain muscle is to follow a bodybuilding plan. Many people blindly resort to trying a few exercises and are then disappointed when they don’t lose weight or build muscle. But it’s no surprise. Transforming your physique takes some effort, discipline and a roadmap to succeed.

Health and fitness articles educate people on how exercises should be done and how you can achieve a flatter tummy. But they don’t emphasize the importance of persistence and discipline in the bodybuilding process. There are just 3 easy steps to burn fats and gain muscle quickly.

1. Regular Exercise is the Best

There are plenty of advertisements that present the efficacy of drugs and food supplements in giving shape to your abs. The truth is that these pills and supplements often contain ingredients that may be harmful to your health. To burn fats and gain muscle, the best approach is to carry on with your regular workouts that strengthen large muscle groups and compact your abdominal muscles.

2. Good Nutrition Helps

Together with a regular set of workout exercises, eating healthy and natural foods play a major role to burn fats and gain muscle. You should avoid fast food and processed foods because they will only fill your body with empty calories and thus lead to an unhealthy state. It is best to carefully choose the food that you eat.

3. Embrace Your Guide to Abdominal Exercise

Abdominal exercises must be done three to five times every week to burn fats and gain muscle. You can follow any kind of abdominal exercise routine. There are actually several types from which you may choose from but be sure to gauge your own physical abilities.

It is not required that you perform everything, so go with whatever suits you and that you’re comfortable with. As you adapt to your routine, you can increase or prolong the time and intensity of your workouts.

Some of the abdominal exercises which you may perform include

  • vertical leg crunch
  • long arm crunch
  • reverse crunch
  • captain’s chair exercise
  • basic or traditional abdominal crunch
  • crossover crunch
  • bicycle crunch
  • hover exercise
  • half curl exercise
  • abs crunch on an exercise ball
  • alternating supermen
  • oblique crunch
  • v-shape crunch
  • frog leg crunch, and
  • seated oblique twists with a medicine ball

You can find the instructions to all these exercises by logging on to different websites and by reading health and fitness materials. One of the best programs to help you stay on track is the Renegade Strength Club – learn more about it here.

You may also opt to enroll for a membership program at any gym which will help you burn fats and gain muscle more consistently. Just make sure that you do your research first to make sure that your personal trainer is capable of guiding you towards the right path.

When you are working with your abs, you want to ensure that you are doing the right thing. It is important that you pay attention to the instructions because all of these details are pertinent and ignoring them can lead to muscle damage. Since you want to have six pack abs, burn fats and gain muscle, it follows that you should perform the right exercises that focus on strengthening the abdominal muscles.

The secret to achieving six pack abs is by combining cardiovascular (aerobic) and weightlifting training, abdominal exercises, and a proper diet. Stick to this recipe and then you will soon develop a healthier and stronger physique.

Best Exercise To Lose Weight

If you want to exercise to lose weight, it’s best that you learn some unvarnished facts about it. The first is that it takes a lot of exercise to lose weight.

Now, this may not be what you like to hear. Maybe all the marketing and media hype about the latest weight loss miracle cure has conditioned you to believe that fitness and a flat tummy can happen like magic overnight. Well, wake up to reality.

Best Exercise To Lose Weight

As long as you stay rooted in a logical and practical approach to lose weight, you will succeed at it. The best exercise to lose weight is the one which can produce repeatable results for everyone who does it regularly. We’ll talk about some of the best methods which are also fun and enjoyable.

1. Jogging

Your entire body exercises when you go jogging. It is cheap (almost free, all you need is a pair of shoes), universal and convenient. You don’t have to go to a gym or be in a specific location to be able to jog. Just step out of the door and get going.

Even if you jog a few kilometers daily, you will notice a boost in your metabolic rate, better fitness and a loss of weight. Jogging burns off calories better than most other forms of aerobic exercise. Unless you have serious medical conditions like heart disease or joint problems, you can probably jog at a modest pace for around half an hour or longer.

The only problem with jogging is the strain it places on your knees. By building up your intensity gradually, you can make steady progress and jog longer distances. Do not try to simultaneously increase both your distance and speed. Given a choice, it is better to jog longer distances than to run faster.

2. Walking

Some people prefer a fast walk to jogging. This is true for those with joint problems affecting the knees or elderly folks. Walking at a brisk pace carries almost identical benefits as jogging. It is also easier than jogging and you can make it a group activity by combining your walks with friends or family.

It has been shown in many studies that walking is the best exercise to lose weight, better even than jogging in terms of weight lost over a comparable time frame. It is also safer and easier to begin. With a walking group to keep you company, you are more likely to continue exercising for a long time without getting bored or giving up.

What speed is right for walking? Well, your benefits are greatest when you walk as briskly as you can. This means you should walk as rapidly as you can, while still being able to conduct a regular conversation without running out of breath.

3. Weight Training

Another great way to burn off extra calories is through weight training. Not only does weight training consume energy during the exercise session, it also continues to keep your body’s metabolic rate higher for a while longer – an effect called the “after burn” – which further uses up calories. Since these calories come from burning up excess stored fat, weight training is among the best exercise to lose weight.

Weight lifting seems counterintuitive when one is thinking about losing weight. After all, when you do weight training, you’ll build muscles – and that will actually increase body weight! But if this misconception is holding you back from going to the gym for weight lifting, change it. The benefits in terms of fat burning and reducing weight are significant indeed.

Also, when you build more muscle, it continues to burn fat for two days after you stop exercising. This means each workout keeps on melting away extra fat for a long time.

4. Cycling

The best exercise to lose weight is bicycling, according to some fans of aerobic workouts. There is little question that cylcing is among the best cardiovascular exercises.

By taking a bike to work, you can avoid traffic jams while enjoying the breeze in your face, burning off calories all the while. Cycling can also be a competitive sport and you can lose weight when you workout by training for contests.

5. Swimming

Swimming is excellent exercise for weight loss and building endurance. Though it may appear effortless, swimming can burn off hundreds of calories. By exercising many large muscle groups, you build strength while melting away surplus fat stores around your waist.

Just doing a few laps around the pool daily will make a significant difference in your level of fitness and tighten your waistline by a few inches. It is also less stressful on your knees and ankles, making it an ideal exercise for people with joint problems and arthritis.

6. Aerobics

Aerobic exercise can be heart healthy and also burn off calories. Exercising for 20 minutes 3 or 4 times in a week can help with weight loss. You can pick from a range of aerobic exercise workouts.

Look around to see which exercise routine might work best for you. By visiting a few websites and watching video recordings of aerobics, you’ll be able to choose the best exercise to lose weight. Try it out and see if you are comfortable with it. Then keep going.

7. Sex

Sex is a great form of exercise, which also bonds partners closer together emotionally and improves the quality of family life.

Regular lovemaking burns off calories, makes your heart healthier and even improves emotional balance. You’ll feel energized, confident and relaxed after sex. That’s why many fitness coaches advocate frequent sex as a desirable form of exercise.

8. Dancing

Dancing is another way to exercise major muscle groups energetically. Dancing increases your heart rate, boosts your metabolism, and makes your muscles stronger. The frequent changes in rhythm and routines keeps you from becoming bored.

There are a wide range of different dances and you can pick your poison. Choose a dance style that fits your physique and lifestyle.

Any one of these can be the best exercise to lose weight, provided you do it at least 3 times in a week and keep each session around at least 20 minutes. These fun ways to lose weight will make you healthier and happier in short order. Enjoy!

If you would like to learn more about a structured program designed to help you lose weight and bulk up with muscle, click here to read about “Muscle Gaining Secrets 2.0”

Strength Training – What Is It & Why Should You Care?

Strength Training

Bodybuilding boils down to just two things – eating clean and lifting weights. Strength training deals with the second component.

Why Does Strength Training Matter?

It’s good to be strong. You can carry more things (grocery bags plus your tired and hungry 5 year old), do stuff others can’t (like move that locked motorcycle that’s blocking your driveway!) and look good too.

But strength training also prevents muscle atrophy in later years, keeps you out of nursing homes and increases longevity. It makes you healthier, prevents degenerative disease and has you feeling better. Conditions like arthritis, osteoporosis, fibromyalgia and even heart disease can be postponed or averted through strength training.

Yet ask any bodybuilder the real reason why they’ll go through strength training and they’ll say… “Because it’s fun!” It’s safe and suitable for all ages, and all groups of people. Those who hesitate to begin strength training often pick from one of these excuses:

* I’m too old for it
* I focus on other exercise like running or sports
* I don’t like the idea of bulking up
* I’m so fat, I must first lose weight

Understanding Strength Training

Before you begin lifting weights, you must know what happens in your muscles when you begin working out. Every muscle is made up of tiny units called muscle fibers or cells. Our body have over 600 different muscles that help you move and get around, and they are made up of 2 unique types of muscle fibers.

Fast twitch fibers contract rapidly and get tired quickly. They are used during intense activity such as running a sprint.

Slow twitch muscle fibers are used to slow and sustained contractions and are useful in performing aerobic exercises. They grow tired only very slowly.

Whenever you exercise, and especially when you undergo strength training, your muscles will increase in size and strength – a process called hypertrophy. This bulking up can happen because individual muscle fibers accumulate more fluid (called sarcoplasm) within them, or might be the result of myofibril increase where actual contracting elements of the muscle increase in quantity and size.

Strength training builds up myofibrils and causes the second type of hypertrophy which leads to stronger and bulkier muscles. Your bodybuilding workouts are designed to do 2 things:

1. Break down muscle tissue that’s weaker, so your body can replace it with stronger muscle fibers.
2. Increase the stores of glycogen inside muscle fibers that will meet the increased demands of new myofibrils.

How Does This Matter For Strength Training?

There’s more to strength training than just lifting weights. To ensure the right kind of muscle growth and hypertrophy, you must train to match your goals. The workouts you follow will be different if you’re planning to gain strength, build bulk or increase endurance.

For example, to develop muscle strength, your workout will involve lifting heavier weights while keeping the rep count lower. On the other hand, if you want greater muscle bulk, you’ll keep the weights lighter while performing more reps per session.

Strength Training Includes Recovery

Muscles aren’t built in the gym. They’re built in the kitchen!

This trite saying is rooted in truth. Your workouts in the gym are actually tearing down weaker muscle fibers which will then be replaced with newer, stronger ones. This takes time, during which you should rest those muscle groups and eat enough calories and protein to rebuild your muscles.

In general, a 48 hour recovery period between workout sessions is ideal. Exercise routines usually affect muscle groups, which means a shoulder exercise will also affect your upper arm and back muscles. Exercising 3 to 4 times in a week is adequate for building strength.

The soreness you feel in muscles when you first exercise them (or workout after a long interval) is due to the normal process of muscle repair that takes place when you rest between workout sessions. Once your muscles become attuned to the stress of exercise, you’ll feel less pain than before.

Sore muscles do not mean you should stop exercise altogether. In fact, when you continue with strength training, the added muscle blood flow actually helps myofibrils heal faster and relieves soreness. The key, then, is to continue doing exercises but at lesser loads or intensity. So instead of lifting weights, you might exercise the same muscle aerobically or do yoga and stretches.

How To Get Started With Strength Training?

Whichever program or routine you begin, be sure that it is simple to follow, can be performed with the exercise equipment you have available, and works out all parts of your body. Compound full-body exercises that train every major muscle group are good while starting out. Later on, you can choose specific routines to strengthen and build up specific muscle groups.

Strength training has many benefits. Take the first step and begin a program like Muscle Gaining Secrets 2.0. Stick with it despite some initial discomfort and reluctance. Soon you’ll find it an interesting part of your daily routine that you won’t want to give up for anything!

The Easy Way To Get Six Pack Abs

If you want to get six pack abs, start by understanding that it won’t be quick. You need some patience, discipline and dedication before you’ll be able to achieve your goal.

There are two components to getting those six pack abs:

1. Building muscle
2. Losing fat

How To Get Six Pack Abs By Building Muscle

There are 8 easy ways to build six pack abs through strengthening your abdominal muscles by regular exercise.

Six Pack Abs fast

1. Sit Ups: Sit ups are extremely effective at gaining six pack abs. Lie flat on the floor with your feet on the ground with your hands across your chest. Get your feet wedged. Then sit up, lifting your lower back off the floor. Lower yourself back down and repeat.

After you’re comfortable doing sit ups, increase the difficulty by adding weights, holding a dumbbell on your chest as you sit up.

2. Crunches: These are another effective workout to build six pack abs. Lie flat, bend your knees and raise your shoulders towards your knees. Don’t lift your entire back. The most effective part is the initial flexing of your abs when you raise your shoulders. Pause for a second, and lie back slowly to repeat.

3. Leg Lifts: Lying on the floor with legs straight out, raise your legs without bending your knees up to 90 degrees. Lower them down without touching the floor, and repeat. If it’s too difficult, try it without worrying about whether your knees bend during the exercise.

4. Jackknife Sit Ups: This is a bit harder to do, but effective in developing six packs. Lie flat, raise your knees and torso at the same time, and try to touch your knees with your face at the peak of your swing. Put your arms and legs back down and repeat.

5. Butt Ups: From the push up position, elbows on the ground, raise your buttocks high into the air. Then lower your glutes back to the starting position, and repeat.

6. Planks: From the push up position, elbows on the ground, hold your body flat and parallel to the ground for 45 seconds.

7. Oblique Muscle Exercises: These muscles on either side of your abdomen give the six pack abs look. Twisting machine routines and bicycle crunches can work on this muscle group.

8. Pull Ups: On a horizontal bar, doing two or three sets of 5 pull ups will build your lats and enhance the six pack appearance. As you grow stronger, you can vary the routine with creative variations.

How To Get Six Pack Abs By Losing Fat

What’s the point in working out hard to build six packs but then camoflaging them under a layer of fat?

That’s why it matters so much to melt away those rolls of adiposity and unmask the developing ripped magnificence that lies beneath them!

Six Pack Abs Food

To burn off fat, you must eat less than your body consumes for metabolic needs. For each 3,500 calories your body consumes, you will lose 1 pound of fat. A vigorous workout session only burns 800 calories or so. Be patient and wait for fat loss to happen.

1. Cardio Workouts: Any exercise routine that raises heart rate for a specific time period is a good cardio workout. Running, jogging, swimming, biking and dancing are all aerobic cardio exercises. 3 to 5 sessions every week is ideal.

2. Interval Training: Exercising in alternate bursts of high-intensity workouts and slower paced but longer lasting sessions can maximize the calorie consumption from each exercise workout.

3. Eat Small Meals: Especially late in the evening, consuming more calories increases the chance that they will be stored as fat. Eat small meals. Take a healthy snack at bedtime. Eat more fresh fruits and vegetables. Nuts are good too.

4. Don’t Skip Breakfast: A balanced, healthy breakfast increases metabolic rate by 10% and keeps you energized and fresh through the day.

5. Weight Lifting: Resistance training helps build muscle and burn off fat. Without weight training, your fat loss diet could end up depleting your body of muscle. This will make you unhealthier and less fit.

6. Drink Water: You need nearly 2 liters of water daily, more during summer or in hotter climates. Soda and alcohol are not good substitutes.

7. Whole Grain: Rather than refined cereals, include whole grains in your diet. They are healthier, richer in protein and more filling. Insulin release is lower, leading to smooth blood glucose control and less hunger which leads to snacking between meals.

8. Sleep: Those who sleep for 8 hours at night are able to lose fat more easily than people who sleep under 5.5 hours. Stress relief and hormonal changes are some of the benefits of getting plenty of rest.

Six pack abs are easy to develop. But they don’t appear magically overnight. By following these simple tips, you can soon enjoy the body of your dreams. And programs like those featured on the ‘Body Building Reviews‘ website can show you how to build muscle, gain strength and develop an attractive physique. Take a look – click here.

How To Get A Six Pack – Your Ultimate Workout Plan

How to get a six pack?  Well, the answer is NOT intuitive or simple.  You’ll have to follow an intelligent combination of healthy nutrition and calibrated workout routines, especially if you want a six pack in 4 to 6 weeks.

How To Get A Six Pack

What Can You Eat To Get A Six Pack Fast?

In the words of a famous fitness coach, “You can’t train beyond a bad diet”.  To strengthen your muscles, you’ll need to ramp up your metabolism and simultaneously tame your midriff.

Here are some tips on how to get a six pack fast:

1. Think about processed high-carb food as poison.  Avoid it religiously.

2. Eat protein-rich meals at 3 hour intervals.  Multiple small meals are better.

3. Include protein in every meal.  Eggs and chicken, fish and lean meat are good choices.

4. Take nuts, olives and avocado in between full meals.

5. Load up on carbs early in your day.  Oatmeal, fruit and starchy foods are good.

6. Eat more vegetables and fruits later in the day.  Drink plenty of water.

7. Protein shakes after you finish workouts can help you get a six pack.

How To Get A Six Pack Food

What Exercises Are Good To Get A Six Pack?

While looking at how to get a six pack, make sure that you follow the right exercise workout.  There are several programs that promise you a well sculpted figure, but most are beyond the capacity of many bodybuilders.

Here is a program designed to help you get a six pack in 4 weeks.  All you need is to follow 3 sets of these exercises 4 times every week.  Each workout will last under an hour.

1. Bench squats.  They involve many joints and strenghtens your midsection.  Holding bar weights above your head, sit down onto a bench and hold the bar as far back as you can.  Stand up slowly, and then repeat this 20 to 30 times.  Carry out 3 or 4 sets.

2. Knee to Elbow planks.  By including hip rotation with midsection exercises, this makes your obliques and hip flexors stronger.  Get into the position for push ups.  Rotate your right knee, trying to touch your opposite elbow.  Hold your hips down and keep your foot off the floor.  Do it with the other leg.  Repeat the cycle 10 to 15 times for 3 sets.

3. Knee to Same Elbow flexion.  From the push up position, lift up your right knee to the same elbow.  Hold your hips and foot off the floor.  Repeat the exercise with your opposite leg.  Do 3 or 4 sets of 10 to 15 reps each.

4. Push ups.  These are still very effective exercises when you are looking for ways on how to get a six pack.  You’ll gain stronger pecs, deltoids and triceps.  Do as many push ups as you can.  Aim for 3 to 4 sets of 15 reps.  As you grow stronger, increase this number.

5. Hamstring curls.  By exercising your hamstrings and gluteal muscles, you’ll see how to get a six pack quickly.  Hold a Swiss ball under your heels.  Raise your hips off the floor.  Now curl your heels towards your buttocks.  Return to baseline.  Repeat this 10 to 15 times, for 3 or 4 sets.

6. Overhead press.  Using weights (dumbbells are ideal) on each shoulder, lunge with your back knee close to floor, then lunge forward, pressing the weights towards your head.  Increase the number of reps from 10-15 after the 4th week.

How To Get A Six Pack Fast

Mistakes When You Obsess Over How To Get A Six Pack

Don’t overdo things.

More isn’t always better.  Muscle becomes stronger and grows bigger during periods of rest in between exercise.  If you do hundreds of exercises daily, you’ll only wear them out.  Better to use heavier weights during crunches to build more resistance.

Don’t forget to burn off fat.

Your best muscle building efforts will be hidden from view under a layer of fat – unless you take steps to burn it off simultaneously.  That’s why fat burning exercises are an important part of how to get a six pack.  Watch your diet.  Exercise bigger muscle groups.  Do squats and deadlifts.

Don’t be too selective.

All-rounders get a six pack more easily than specialists.  Workouts specific to a single muscle group will make that stronger, but will not give you the desired end result.  Abs training that involves the entire muscle sheet is more effective in building flat abs.

All muscles grow in response to progressively higher resistance. You must force them to become stronger, tougher, harder.  And the best way to do it is through graduated exercise that stresses them at higher levels.  For more powerful leg muscles, you must do specific exercises that strengthen your calf and thigh muscles by applying a higher load on them.  For six pack abs, you repeat the principle for the abdomen.

You could try crunches with dumbbells on your chest, or do cable crunches at gradually higher levels of stress.  Even lifting at a different angle can make specific belly muscles harder and flatter.  That’s why it is so important to have a holistic approach whenever you’re searching for ways on how to get a six pack.

Some excellent programs that teach you a method to build muscle, gain strength and develop an attractive physique are evaluated in great detail on the ‘Body Building Reviews‘ website.  You can explore these programs and see which one is ideal for your needs.