Six Pack For Beginners

Everyone dreams of a Six Pack, but it is not laid out for everyone. It is only reserved for those who really want to work for it. You have to first really know what to do for it. It is not a matter of utmost doing abdominal exercises. Abdominal exercises is mentally meant to  helping you to develop stronger abdominal muscles to the extent that is true. However, if you have too much fat on your abs then you need to work on that too. To help you to develop a six pack, here is a Body Store step plan for you so you can finally have a six-pack.

1. Do Crunches To Get A Six Pack

Put an exercise mat on the floor and go on lying on your back. Pull your knees up to 90 degrees and keep your fingertip on the side of your head. Make sure your elbows point outward tidy all the time. Come with your shoulders off the ground toward your knees until you can not continue. Keep your knees still at 90 degrees. Keep your chin off your chest and do not pull on your neck.

2. Do cardio to get a Six Pack

Burned additional fat such as the treadmill, rowing machine, step machine or other cardio machine. Make sure you do a 3tot 5 times per week for 45 minutes, which is extremely effective. If you look at your stomach and you see no abs then this often means that you still have too much fat. In order to get rid excess fat you have to burn more calories.

3. Proper nutrition to get a Six Pack

But what is really sufficient to ensure getting a Sixpack is the right food in the right amount at the right time. You can do crunches until you weigh an ounce for a Sixpack or falls with proper nutrition. Adequate protein, healthy fats, high fiber food. No simple sugars. Moderate with carbohydrates. Do not eat white bread, white pasta or white rice. And certainly no candy, chips, cookies and fast food. Drink plenty of water, at least 2 liters per day. Eat every 3 hours a small meal to bring and keep high your metabolism going.

4. Sleep enough to get a six pack

Adequate sleep is very important for those who want to lose as much fat as possible on his or her stomach. It is proven that people who sleep enough burn more fat than those who come short structurally sleep.

5. Drink plenty of water to get a six pack

Anyone who wants to grow a six-pack should drink enough water. 10 to 12 glasses of water is a minimum. If you often engage in intensive training then you should drink even more. It will help you to lose fat faster. By drinking lots of water before you go you will see Six pack.

6. Keep your blood sugar stable to get a Six pack

Do not eat white rice, white bread and white pasta. Also called simple carbohydrates, these provide an insulin spike to help you store more fat. Better to choose whole wheat pasta, whole wheat bread and brown rice. It is much healthier for your metabolism and kinder to your gut. Please note that you eat it in moderation, if you eat a lot of it can also appear in between you and your Six pack.

7. Train your back and shoulders to get a Six pack.

A good set of abs is accompanied by a strong back. Train your back with free weights. For example, do the bent-over, row-and dead lift for a strong muscular back.

8. Use good supplements to get a Six pack.

The best supplements to get a six pack is Whey protein, omega 3 fish oil and a good fat burner like Reduxine.

A Sixpack stands or falls with proper nutrition. Most importantly you reduce calorie intake and keep your protein intake high. Through your protein intake to maintain high protection for your muscles from breakdown and keep the featherbrained high.

Whey protein is the perfect protein supplement because it contains a high percentage of protein and virtually no carbohydrates, fats and lactose.

Omega 3 fish oil stimulates aerobic metabolism and leads to greater endurance and more burning.

Reduxine creates a happy feeling, gives a lot of energy, suppress your appetite and increases your metabolism.

However, you could easily follow this simple method to get the required muscle and strength with minimal stress.


Like always, I wish you share the post with others let them benefit too. Why not start a discussion in the box below so we share our thoughts and suggestion. 

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The Six Pack Rules

Do you want to train for a six pack? As long as you eat enough, exercise, live healthy and have a clear goal, you can! Because it is to train hard and it takes effort to change your diet. Therefore, an important rule: do it for yourself and do it in a healthy way. I will help you with this 6 (Pack) rules!

1.  The first line is something you should not do: raise your head for support. Save even that weird ab devices from the tell-sell commercials. Additionally, you should not forget to bring your lower back into your workout!  

2.  Do a HIIT - which means a High Intensity Interval Training. An intense cardio session will help you to eliminate the outer layer of fat.
 
3. Do not just concentrating on your abs, but a full body workout. Functional exercise is very important and many compound or weight-bearing exercises you should all do to tighten your abs.
 
4. You already have abs! They sit there! You can make your muscles bigger. But Will not develop too big muscles. Then you need to bring your fat percentage down.
 
5. Nutrition. This rule is of course the most important thing. You can work out what you want, but if you are rewarded with unhealthy foods which blocks do not get close. Diet and nutrition is 60% of the work!
 
6. Do abdominal exercises! There are exercises you can participate in. If your overall condition has increased, then enter isolation exercises such as sit-ups, v-ups, planks / crunches and side crunches, burpees, leg raisers and so on.

 
An additional impetus to this new craze, fine ab workout. Turn it on and stay healthy and responsible life.
 
Let's turn this sport hype in a positive trend, we are all conscious and give our bodies a healthy treat. Whatever your ideal image. Whether it is with or without sixpack, you should be comfortable in your skin.

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Developing Tight abs Into A Six Pack

In this article I share the guidelines, tips, do's and don't's on how to get a flat stomach. Many people are found every week going back to the gym in the hope of finding their tight belly. They do a ton of crunches, and yet they manage not to get that flat stomach as the guy who trains once a month. What are you doing wrong? What's the secret? Read on.

Myths Around Getting a Flat Stomach

So I get to see and hear a lot of people doing so many things over and over again just to get a flat stomach but getting the same result all the time. These activities naturally sound ridiculous to me. Let me share some with you and probably you might have done a couple of them:

1. Train abs every day. Endless sets of sit-ups, crunches and leg raises.
2. Tell sell introduces ... "ab tronic". Big FAIL! The advertising commercials that claim that you have a toned six pack within two weeks by 10 minutes using their device. 
3. Pills, creams or miracle drugs you are guaranteed to bring a six pack. 

All of the above statements are not sure that you get a flat stomach. They ensure that your wallet will be lighter and will not guarantee you optimum success as you desire.

The Secret Behind A Six Pack

I can not say strongly enough; Everyone has abdominal muscles, and everyone has a six pack! Some people even have an eight pack.

so you get A flat stomach with visible abdominal muscles free included when you get a low percentage of fat. With Low I mean one percent or 10 or lower. 

Abs Through Abdominal Exercises

I'm not saying the abdominal exercises you do are totally useless in the gym. However, when you get more than 10 to 12% body fat, you can do abdominal exercises what you want, they will always be hidden under a layer of (your) fat.

Train abs just 1 or 2 times per week. 2 to 3 times per exercises of three sets.

Good exercises are as mentioned: leg raises, crunches, sit-ups.
 
You can do both the oblique muscles as the anterior abdominal muscles.

You can place emphasis on these exercises on the endurance of your abdominal muscles, strength or mass. More reps leads to more stamina, more weight (resistance) and fewer repetitions leads to increased strength and mass of the abdominal muscles. The second makes sure that your abdominal muscles are quickly visible. But I keep saying: It is only effective (visible) in combination with a low percentage of fat.

On a brighter side, I'll strongly recommend you try out this workout program. Most of my clients have used it and have good experience with it.

Any questions, don't hesitate to ask me below.

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The structure of the musculature

Musculature simply means the system or arrangement of muscles in a body or a body part.

The musculature is sensitive to diet and exercise. A lot of training and the use of the proper nutritional beverages leads to an increase in the size of the muscular system. This is clearly seen in bodybuilders and other strength athletes. Proteins plays a crucial role in building the muscles. Still, it is too simple to say: eat protein and the muscles become bigger and stronger.

The Construction Of The Musculature

The musculature is made up of muscle bundles. Each muscle bundle consists in its turn of muscle fibers, such as a thick rope also consists of groups of thinner wires. Each muscle fiber is composed of wire-shaped, multi-nucleated muscle cells which contain two major proteins: myosin and actin. Those two proteins which the muscular system can perform its function, which is the cause of motion and strength. 

Myosin and actin are elongated proteins. When a muscle fiber contracts, pulling these proteins themselves past each other, and thus shorten the muscle. This muscle contraction requires energy in the form of ATP. Therefore, first of all we all need ATP for sports. 

Energy For Muscles

During the breakdown of nutrients, glucose is formed. The musculature will, as soon as movement is required, with the aid of oxygen-glucose going to break down to make ATP. The waste product, carbon dioxide is exhaled again. When disconnecting the connecting between atoms, releases energy. That energy is stored in ATP and consumed in the contraction of muscles. If no glucose is available, the body automatically switches to the burning of fats and proteins.  

In addition, there is the risk that the muscular system breaks down by itself to break down the own proteins, so that ATP can be formed.
 
To prevent the muscular muscles from break down, it is important to eat lots of glucose rich foods before exercise: like carbohydrates. These carbohydrates are relatively quickly broken down into glucose and absorbed into the blood. If there is too little glucose in the blood the muscles will appeal and burn the stores in the liver and glycogen stores in the muscles. As long as sufficient glucose is present in the body, the muscular system keeps itself actively by the use thereof. 

Muscle Recovery

While exercising regularly, it tends to damage muscle fibers. The efforts demanded of the muscles during training, sometimes too much. Then it creates tears in the muscle and the muscle fibers die. Therefore contained in the muscles are edge special cells called myoblasts.  

These cells can divide; The new cells are then changed into muscle fibers. In order for that change to take place, these cells, however, requires actin and myosin: proteins that are not readily available in the body. The body has to get it somewhere so only you can source for those proteins. 

High Protein Food For Muscle Recovery

At first glance the solution that seems simple: drink a special drink with myosin and actin, then it comes through in the blood and eventually the muscle is  corrected. But as simple as it is not; the intestines first break all proteins down into amino acids before they can be absorbed into the blood. The advantage is that no matter what protein foods you eat, as eventually but enough amino acids enter the body.

Training For Muscle Building

Building up the muscles is not easy. The body will not use all of the available amino acids in order to build up muscle. This occurs only when the muscles are used and there is a need for building more muscle mass.  

Therefore it is important to train the muscles. However, it must proceed with caution. Thus, it is important, for example in order to take adequate rest after the training of the muscles, so that the muscles can recover also.  

Musculature wants to grow symmetrically, and will not grow as only a few muscles are addressed.
 

In short, building the muscles requires proper nutrition, sound training and adequate rest. Discipline is the key. Only if training in a responsible manner so will really increase the muscles in size and the body will actually build itself without any glitch at the expense of health.

 
Therefore, it is important to exercise after eating protein foods, which help the muscles in recovery. 

If this article was of great help, why not share it and leave a comment so others can see your results. 

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Build Awesome Muscles By Speeding Up Your Metabolism

The metabolic rate is dependent on factors such as age and heredity. But you can also do a few things yourself to put your metabolism into high gear.

It might not seem fair; one person can eat anything without a gram to fill. Another person feels literally filled at eating a cake. It all has to do with your metabolism, so how quickly your body breaks down food and converts it into energy. The speed of your metabolism depends on factors such as gender, age, height, hormonal and genetic predisposition. Men happen to burn faster and more calories than women. And the older you get, the slower your metabolism will be. Fortunately, you can make yourself a thing to do to put your metabolism into high gear. 

1. Build muscle mass

The best way to speed up your metabolism is to put your muscles to work. This is best by weight training . Muscles burn a lot more calories than body fat. Half a kilo of muscle consume 35 calories per day, while half a kilogram of fat calories but two putting away one day. Remain at rest your muscles consume energy. So you want to boost your metabolism for the long term, then weight training is the way. 

2. Sports in the morning

If your body gets to work in the early hours, this works all day on your metabolism. Just take the bike to work instead of bus or car, and you'll find yourself all day have more pull. 

3. Drink more water

Your metabolism slows down already at slight dehydration of the body. So make sure you drink enough water. Scientific research showed that people who drink eight glasses of water per day burn more calories than those who drink four glasses of water per day. Ice cold water drinking also helps to speed up your metabolism slightly. This is not recommended if you have a sensitive stomach you. 

4. Eat more often

If you eat three big meals a day, then your metabolism is trained to slow down. In the hours between meals, your body goes to power saving mode. At the next big meal calories come especially hard. It is better to spread throughout the day to eat several small portions. This will keep well underway combustion. Several studies have shown that people who eat small portions throughout the day during the main meal eat less. 

5. Eat more protein

Your body needs twice as much energy needed to digest proteins than for the digestion of fats or carbohydrates . Proteins are in tofu, eggs , fish , chicken , lean pork or beef, nuts, beans and dairy products. 

6. Avoid crash diets

A crash diet is disastrous for your metabolism. When you crash diet you consume less than one thousand calories a day. The weight loss will have to begin, at the expense of your muscles and good nutrition . And the less muscle mass, the slower your body burns calories. By the time you resume a normal diet, your metabolism slowed down.

7. Spice your food

Chili peppers increase metabolism by 20% for half an hour after meals. Spicy foods does not cause dramatic and sustained acceleration of your metabolism. But can every little bit helps. 

8. Drink black coffee

Coffee has many advantages : it can increase memory functions better and provides important antioxidants. But the cup consolation offers even more advantages. It also has a slightly stimulating effect on metabolism. Drink coffee or black, because with milk and sugar it will nullify the effect of the increased metabolism. 

9. Drink green tea

Green tea is also a way to increase your metabolism. Green tea contains vegetable, flavin-containing proteins that accelerate the process of burning fat. Do not expect the kilos will fly from drinking green tea. Think of it as a helping hand for your metabolism. 

So if you desire a healthy and clean muscles, improve your metabolic rates by all means necessary. 

Have you tried this Workout Program I always recommend for my client's? Check it out HERE, I promise you won't regret it.

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