Category Archives for "Workout"

How To Get A Six Pack: 5 TRAPS to Avoid

Thomas Edison once said, “I have not failed (to invent the light bulb). I’ve found 10,000 ways that don’t work.”

I have to admit that’s how I felt on my quest to get a six pack. I believe I tried 10,000 things that didn’t work! Imagine this: I first wanted to get a six pack at the age of 14. But I didn’t get one until the age of 27. You ask, what could have gone wrong all those years?

I will cover the five mistakes that I made which seem to be common among my fellow six-pack seekers. If you are on the quest to get a six pack, make sure to read all 5 traps to avoid so you can get to your goal faster. Learn from my mistakes so you won’t make them too. You will thank me for it.

Trap Number 1

Saying to yourself, “I will eat whatever I want. I will just train harder at the gym.”

This was my mentality during my high school days. I ate cereal and milk, processed foods from the supermarket, cupcakes, and pretty much anything that was available. But I tried to justify it by saying, “Hey, I do work out several days a week. Things will ‘balance themselves out.'”

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Let’s just say that things don’t balance themselves out that way, at least when it comes to getting six pack abs.

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So what happened? Sure, I got big biceps and triceps from all the working out, but a six pack? No way. More like love handles.

My advice: By improving your diet, you can commit less time to working out and actually get six pack abs faster than you think!

When I stopped eating cereal and milk, processed foods, and other junk I was able to cut my body fat % down to 10.57% with modest 45 minute workouts, 4 times per week.

Trap Number 2

Doing situps and crunches

Relax. You don’t ever have to do another situp or crunch ever again.

I have verified this trap from numerous sources including Men’s Health and the Fat Loss Code. While it seems like doing situps and crunches would help you get a six pack because you feel your abdominals burning, this method of exercise does not increase the visibility of your abs.

When I was 14, this was one of the first things I tried out. I did hundreds, maybe even thousands of situps and crunches. But the bottom line is, you cannot get a six pack to show unless you reduce your body fat percentage. Then and only then would it make sense to do any type of ab targeted exercise.

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My advice: Do full body exercises instead of ab targeted exercises. Squats, deadlifts, cleans, and other Olympic style lifts. They are the way to go. I know it sounds weird: Get a six pack by not working out your abs. But trust me, it works!

Trap Number 3 – Consuming highly acidic foods and drinks<

I used to consume a lot of processed meat, energy drinks, cokes, etc. But one day I was listening to self-help guru Tony Robbins “Get the Edge” audio program and in one of the sessions he talks about the acid vs. alkaline diet.

Our blood is naturally slightly acidic. But when we introduce highly acidic foods into our system, our blood acidity level becomes more concentrated and the body begins storing fat around our vital organs to protect them.

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If we are to expedite getting rid of excess fat in our bodies then, we have to make sure our bodies aren’t in defense mode to guard against acidity. We have to eat more alkaline foods like green vegetables. In that way, our body is closer to the ph level is should be at (slightly acidic).

My advice: Avoid energy drinks, carbonated beverages, sugary fruit juices, and other processed meats.
Drink plenty of water to flush your system of toxins and eat plenty of leafy greens, fruits, and vegetables.

Trap Number 4

Wasting money on supplements

It would be wonderful if there was a magic supplement that could guarantee six pack abs. But most supplements are just expensive urine. And all of them are unnecessary to get six pack abs.

Another bad thing about supplements is that the supplement market is not regulated by the food and drug administration.

Who knows what is actually in these powders and pills?

Speaking from personal experience, I had to throw away a big 5 pound bag of protein that I was using because I read in Consumer Reports (September 2010 issue) that it contained more than trace amounts of arsenic, cadmium, and other metals that can be toxic to the body.

And this is stuff that I was taking every day before and after my workouts. Scary.

My advice: Try to minimize the use of supplements. Taking a multivitamin is a good idea. Beyond that, drinking low-fat, low-calorie 100% whey protein before and after your workouts can help you build lean muscle. Don’t buy fat burner pills. (by the way, the protein I use is Optimum Nutrition Gold Standard 100% Whey).

Trap Number 5

Too much cardio.

Yes, I have been guilty of too much cardio in my lifetime. I was a cross country and track runner in high school. I also used to think that running miles and miles at the community park was going to help me get a six pack.

The truth is, while cardio is great for cardiovascular health and promoting cellular health by increasing oxygen to blood cells, it might be counter-productive to getting a six pack if done in excess.

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Mike Geary uses a great illustration in his ebook. Think about the difference between the body of a sprinter versus an endurance runner.

“Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking.

Now which would you rather resemble.?” (Mike Geary, The Truth About Six Pack Abs ebook, page 91)

My advice: Spend less time doing boring cardio exercises and more time doing full body workouts and sprints. You will develop more lean muscle that way, essentially turning your body into a fat burning machine by boosting your resting metabolic rate or RMR.

In closing, I think that it’s worth noting that although I found 10,000 ways not to get six pack, I learned a lot in the process. And hopefully this information will be of great benefit for you.

Let’s recap the 5 traps to avoid enroute to getting a six pack.

  1.  Avoid practicing the “I’ll eat what I want, but just workout more” approach. Start enjoying healthy foods so you can train less and get a six pack in the process.
  2. Retire the situp and crunch routine. You no longer have to do these. Lose body fat first and do full body exercises.
  3. Refuse to ingest highly acidic processed foods, sodas, and energy drinks. Cleanse your system with alkaline foods like leafy greens and fruits. Drink water throughout the day to get rid of toxins.
  4. Save major cash by saying neigh to supplements, unless it’s a multivitamin or low-fat, low-calorie whey protein.
  5. Decrease cardio if you’re overdoing it (more than an hour). Full body workouts and sprints should do. (remember the contrast of the sprinter’s muscular body versus the marathon runner’s emaciated body).

Best wishes to all of you in your quest to get a six pack. Remember: when diet comes first, training comes easy, especially when it comes to getting a six pack!

Mike Powell is an entrepreneur and fitness enthusiast from Houston, Texas.

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Fastest Way to Get a Six Pack Abs

With summer upon us many men want good abs and would like to know what is the fastest way to get a six pack.

Whether it’s to get back in shape, impress that hot girl you’ve been after, or be the ultimate icon on your summer beach holiday, nothing oozes masculinity and aesthetic beauty quite like a rock-hard chiseled six pack.

Getting a six pack is one of the ultimate fitness symbols as it shows dedication in all aspects of your training. Weight lifting on its own may get you big arms, but it’s not the fastest way to get a six pack, so you’ll need a different approach if you want to get chiseled bullet-proof abs.

What’s great about good abs is that you don’t have to be a huge bodybuilder to get it –

look at Bruce Lee…he was a small guy by bodybuilding standards, but he had abs like marble.

You can too.

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By getting a six pack, you’ll not only look like an Adonis, but you’ll feel the benefit in so many ways, because your abdominals support your torso. By training your six pack you’ll improve your posture, standing straighter and thus taking more pressure off your back muscles, thereby preventing future injuries and back problems later in life.

So let’s get started…here are 3 tips on the fastest way to get a six pack.

Fastest Way To Get Good Abs – Tip No 1 Change To A Flat Abs Diet

The first and most important thing to do if you’re looking for the best way to get a good abs is to change your diet and burn that excess fat right off.

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The importance of this step is often overlooked and so ultimately leads to frustration and failure.

It doesn’t matter how many crunches you do or how many hours you spend busting your butt in the gym, if you’re eating junk or not focusing on shredding your excess belly fat, you’ll never get the six pack that turns heads.

You can have the best and hardest abs in the world, but if they’re covered in a layer of fat, there ain’t nobody that’s gonna see them.

So tip number 1 is eat right, and control your calories and follow a flat abs diet. You should be looking to create a caloric deficit, where you take on less calories than you burn.

Food choices are really important here as you want to feed the machine that is your body, but you want to give it the right fuel, in the form of slow-release energy-rich foods like oatmeal, green fibrous vegetables, and plenty of lean proteins like chicken breast and good quality organic free-range beef.

Get Good Abs Fast – Tip No 2 Use The Best Abs Exercises For Six Pack

The second thing you have to do if you’re looking for the fastest way to get a six pack is to exercise your abdominals.

A solid exercise program including weight training will be important here. Even when you’re exercising another part of your body, focus on keeping your abs tight as you’ll get an extra training boost from this.

An example is while doing the chest press exercise…if you keep your abs tight  throughout the exercise, you’ll avoid the possibility of injury, tighten your abs, and improve your technique on the exercise.

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  • Crunches are an all-time fave to get a six pack (try to avoid using an ab roller as they’re not as effective as doing it manually). Do many variations, feet on floor, feet raised etc.
  • Push-ups and other bodyweight exercises like squat thrusts are some of the simplest and most underused exercises, but equally fantastic ways to get a six pack fast. Much like the example with weight training, by focusing on keeping your ab area tight while doing push ups you’ll supercharge the exercise and get more benefit on your way to a six pack.

good abs

Fastest Way To Get A Six Pack – Tip No 3 (Cut) Burn fat with Cardio

So, you’ve watched what you eat and cut out excess fat, you’ve been working your ab area, so now is the time to reveal all! It’s fat burning time!

Cardio exercise is the best way to burn off the excess fat on your body, and reveal the amazing six pack underneath. This is where the pros get the “cut” look that is so impressive.

Have you ever seen those skinny guys who don’t work out, don’t have any muscle but have a six pack? Well, it’s ‘cos they have low body fat. Cardio will help you do that, but with your better diet and exercise routines you’ll blow those guys out of the water!

Obviously running, cycling, swimming, and high intensity sports like basketball, tennis and soccer that rely on short quick sprints are top of the list as cardio exercises.

But the key to all of them is reaching what is your “fat burning zone”. This is the point at which your body seriously begins to burn the stored fat reserves and reveal your super six pack.

The Karvonen formula is used to work out your own personal fat burning zone, based on heart rate, age etc. Most gym equipment will show you the heart-rate etc, you should be aiming for to achieve your optimum fat-burning zone, but working it out on your own will come in handy. There are many Karvonen calculators on the internet that are free to use.


There you have it the there best tips to get good abs fast and easy. If you need more info that will help you get a six pack fast then check out my partners website.


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Gain 1-Inch on Your Arms in Thirty Days

Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old “Iron Guru” I had not heard before. It got me thinking about Vince.

Back when I first started bodybuilding I bought all of Vince’s courses. I read every article he wrote for MuscleMag International, too. That cantankerous old guy was way ahead of his time!

He really knew all the secrets to building a great physique fast!!

Here’s one of Vince’s secrets that very few people have ever heard about…

I’m almost reluctant to share this secret with you.

It is so simple and easy I’m afraid you might blow it off as a bunch of BS.

But trust me… it really works!

Vince was a believer that in order to grow, you need to keep your body in a “positive nitrogen balance.” This means protein (the only nutrient that contains nitrogen) should be constantly available in your bloodstream.

When you eat a meal with protein, your body breaks the protein down into amino acids. These amino acids are only available in the bloodstream for a few hours. If you don’t get some more protein in there within two to three hours, you’ll be in “negative nitrogen balance.” This means your body is using and excreting more nitrogen than it is taking in.

In order to prevent that from happening, you need to keep a constant source of high quality protein coming into your body.

Vince was a proponent of using “concentrated food sources.”

These are foods which contain the protein and nutrients you need but don’t contain a lot of excess carbohydrates and calories that take up a lot of space in your stomach, allowing for frequent feedings.

He was not a believer in stuffing a bunch of food down your throat to bulk up and gain a lot of weight.

He used to say, “How much do you think an extra inch on your arms is going to add to the scale?”

So Vince had his students take protein powder mixed with cream, raw fertile eggs, amino acids and… (drum roll. please)…

Desiccated Liver Tablets!

Vince had many students gain an inch on their arms within 30 days simply by taking 3 to 5 liver tablets every hour. This insures a positive nitrogen balance without excess carbohydrates and calories.

Stories from some of the old timers telling of phenomenal gains being made on 100 plus liver tablets a day are very common.

Why does it work so well?

According to Vince, desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, which keeps testosterone levels high, and it is also a great anti-toxin.

A Classic Research Study on Desiccated Liver

In a classic experiment, Dr. B. H. Ershoff demonstrated that liver extract was able to boost strength, endurance, performance, and resistance to stress and disease. In a nutshell here’s how this occurred:

Dr. Ershoff took three groups of rats and fed them controlled diets for a twelve week period.

  • Group one ate a basic diet fortified with vitamins and minerals.
  • Group two ate as much as they wanted of the same diet plus B vitamins and brewer’s yeast.
  • Group three ate the basic diet but had 10% desiccated liver added to their rations.

Then the doctor placed the rats one by one into a drum of water of which they could not climb out. It was either sink or swim… literally!

  • The group one rats swam an average of 13.2 minutes before they all drowned.
  • Group two, an average of 13.4 minutes.
  • Group three, however, was still swimming at the end of two hours, at which time the experiment was concluded.

The rats that had the desiccated liver added to their diets swam almost 10 times as long as the other two groups!

As far as I know, no other supplement has even come close to liver in improving endurance.

Desiccated liver flat out works!

So take old Vince Gironda’s advice and try adding desiccated liver to your supplement program. The addition of only 8 to 10 desiccated liver tablets per meal for five meals per day can make a tremendous difference in your condition.

This simple-but-effective supplement program will add approximately 65 grams of the highest quality protein to your daily intake.

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Muscle Building Tips That Will Make A Huge Difference!

Muscle building is an incredibly beneficial way to health and power. It will get your body in great working order and physical condition.

If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your body building efforts.

Eat a lot of protein

It’s a well known fact that the more protein your body can store, the more muscle you can build.

Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.

If you want to build muscle, give yourself enough time for recovery

It may seem tempting to go full steam ahead, but your body needs time off so you do not hurt yourself.

Stick to a muscle-building routine that is about three times a week; beginners may need to start with twice a week.

Even though you might believe lifting heavy weights is the best method of building muscle, this isn’t always the case.

Lifting light weight is also very important when it comes to building muscle.

Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

Allow yourself to eat some ice cream

Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!

Some muscle groups are harder to bulk up than others.

Bodybuilders often use fill sets to correct this problem. A small set that uses the muscle group necessary two to three days after another group was worked will do the trick.

Get enough sleep

Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs.

Not getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.

Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound.

You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.

Be patient when you are building muscle

Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.

Free weights are better for building muscle mass than machines

Machines have their uses, but force the body into strict motions.

With free weights, you can lift more and with greater range of motion. They also help to improve your body’s balance, of which machines are incapable.

In addition, if you workout at home, free weights are less expensive and take up a smaller footprint than machines.

You can keep your workouts fresh and bolster your motivation levels by changing up your routine from time to time.

Keep in mind that a new routine will need a little trial-and-error time in order to fine tune its performance.

Designing an effective routine is serious business. So, don’t rebuild your whole routine more than three or four times a year.

Eat Enough and Eat Healthy

Diet is, of course, a very important part of any muscle-building exercise routine. One way you can give your body the fuel it needs to bulk up is by concocting a good protein shake to drink before working out.

  • A good balance of natural ingredients, such as whey protein and oatmeal, with effective supplements like creatine will give you the best results.
  • To keep your muscles growing in a healthy way, be sure to eat lots of complex carbohydrates at each meal. This would include whole grain breads and other whole grains, such as quinoa and oatmeal. These carbohydrates digest very slowly and will give you continued energy throughout your workout.

No need for expensive training methods or supplements

You can get in shape and gain mass naturally with a few simple exercises. Develop a good work out routine and focus on doing more sets or adding an extra training session every week instead of following a miracle method.

Take protein right after a workout is extremely important.

Your muscles are in desperate need of protein right after a hard lifting session.

Immediately consume a shake no longer than an hour after you finish your workout.

This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.

Find a workout buddy

Joining a gym is a great opportunity to meet new people and make new friends. If you decide to work out at home, find a friend or family member that is interested in building muscle. You can also join online forums to talk about your progress with other people who share common interests.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one.

Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

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Gain Muscle Mass Without Reading Muscle and Fitness Magazines

Just the other day a friend approached me for help. He has been training for several months (at least six months, I think) with little to no gains.

I put him on a good routine that he would definitely make good gains on quickly. He was surprised to see how infrequently he would be going to the gym while on this program.

He commented about all the things he will be able to do with all this extra free time now that he won’t be going to the gym 5 to 6 times a week for an hour or two a session.

He also expressed some concern that he wouldn’t be doing enough sets to stimulate growth.

I reassured him that it was plenty, but I still sensed that he wasn’t totally convinced.

I wrote everything down for him and even took him through a chest and back workout to show him the proper way to perform the exercises (sets, reps, tempo, etc.)

It was several weeks later that I realized a crucial piece of information that I forgot to tell him.

See, this guy is relatively new to this whole bodybuilding scene.

A bodybuilding “virgin”, so to speak.

I mean. . . he just found out about creatine a few weeks ago.


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Almost a total neophyte. His head hasn’t been filled with all the crap that many of us have been fooled into believing over the years.

The most important thing that I forgot to tell this newbie is… Don’t Read The Muscle Magazines!

I should have told him that they will fill his head with all kinds of garbage and will only keep him confused.

He’s on the right track. He just needs to stay on it!

When I saw him again, I knew immediately that the muscle mags had already infected his rookie mind.

He hadn’t been following my routine.

He read somewhere that Mr. Milky Way does 20 sets per body part and trains 5 to 6 days a week.

He figured that must be the magical formula to big muscles and he started adding exercises, sets, training days, etc.

Guess what? He wasn’t making gains again. Doesn’t surprise me.

He started telling me about “so and so” in the latest edition of Muscle Comics and how they do this and that and take only supplements from “XYZ Nitro Blast Muscle Supplements” and that’s how he got so huge.

He says, “And Mr. 25″ Biceps recommended in the latest issue of blah blah blah blah…”.

My eyes just glazed over as I tuned out and mentally went to the Bahamas while still smiling and nodding.

It was too late. The influence peddlers had gotten a grip on his naive mind. It didn’t matter what I said at that point.

My advice was the exact opposite of what the Muscle Comics were saying…and why should he believe me over the current reigning Mr. Milky Way.

The only title I hold is “Mr. Genetically Average Joe“!

Not being one to be overly pushy, I just shut my mouth and thought to myself that here’s another guy that will have to learn the hard way.

Let’s at least hope that it doesn’t take as many years of wasted effort, that many of us endured, for him to learn the truth.

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