How to Get Six Pack Abs With an Abs Training Program

Author: Across

Getting Six Pack Abs With an Abs Training Program.
Getting Six Pack Abs is simpler than you think. The best tip is that weights are not needed. Just think what a relief that is.Strong abs can easily be built with a combination of interval training, targeted exercises as well as supportive training.Recommended NutritionThis is the best thing to focus on and is important part of the puzzle, all jokes aside. You can have the most great looking set of abs, but if they're covered with a layer of fat, you simply will not see them. Start your day with 5 or 6 mini-meals because this jump starts your metabolism. And don’t start eating the food that is preventing you from seeing your rock hard abs: white bread, pasta, beer, sweets, ice cream, fast food, and sugars in general.Begin to eat the foods that will help you reach your six pack goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, and water.Interval TrainingInterval training is an integral part of an Abs training plan.
This is because it is the greatest way to remove the layer of extra fat that covers the abdominal muscles.This exercise involves quick bursts of hard action followed by rest periods.Run as hard and fast as you can for 25 to 35 seconds, and then walk at a fast pace for 4 minutes. Repeat this 6 times in a session.Do this routine at least three times a week.This exercise works because it greatly shoots up your body`s metabolism. This in turn increases the rate at which the body burns fat and fuel.Targeted trainingFollow this targeted training for toning Six Pack Abs are leg lifts.Lay on your back with your hands below your head. And Use your abdominal muscles only, lift your legs up to approximately 50 degrees from the floor and keep them up there for 8 seconds (or as long as you can ). After that let them down slowly without touching the floor.Keep working with 3 times 10 reps where you keep increasing this to 3 times 30 reps. Avoid doing this exercise every week. Instead do it every second week. Since your muscles need a resting period to recover and to build up.Supportive trainingDo five times 8 reps of chin ups or pull ups. You are probably asking yourself how this workout helps tone Abs. Your abdominal muscle supports other muscles during workout.Please understand that a well designed training program is the best way to build hard abs without the risk of damaging your body. This also make sure that you get maximum results in the shortest time frame possible.



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Art Atwood

IFBB Pro Bodybuilder Art Atwood

Stats
Height: 5'11"
Competitive weight: 278 - 287 lbs
Off season weight: 320 - 330 lbs
Chest: 61"
Legs: 32"
Arms: 22"
Calves: 21"
Current training style: Everything is trained 2x a week!

Leigh Peele of Fat Loss Trouble Shooter Has Made A Must See Video

Leigh Peele runs Fat Loss Trouble Shooter and she really is an expert on fat loss. I get her newsletter but also received one today from Tom Venuto, fat loss coach from Burn The Fat.com about Leigh's video on why many people can't lose fat.

Bottom line, our bottoms (and bellies) are fat because we have a case of portion distortion. And we're not talking Big Mac versus a regular hamburger. We're talking small errors in measuring that add up to big calorie errors.

Believe me this will open your eyes to the value of accurate portions, careful measuring, weighing instead of eyeballing portions, and saving as much as 150 calories or more in one CLEAN meal. If you eat six small meals a day that could mean 900 calories more than you thought you were eating.

Do you really know how many calories you're really eating? Check out this video at Tom's blog. While you're there subscribe to his newsletter and buy his book. You'll be glad you did.

Here's what Tom said about Lee's video:

"In my last blog post about a recent low carb study, I wrote:

“One of the most firmly established facts in dietetics research is that almost everyone underreports their food intake BADLY, sometimes by as much as 50%. I’m not saying everyone “lies,” they just forget or don’t know. In fact, this underreporting of calorie intake is such a huge problem that it makes obesity research very difficult to do and conclusions difficult to draw from free-living studies.”

Well, hardly anyone believes that either. When they can’t lose weight, they blame it on something else: it’s not under-estimating portions, it’s genetics, thyroid or some kind of hormonal anomaly.

“Help Tom! I’m eating 900 calories a day and I still can’t lose weight!”

Yeah right.

And that brings me to this video you’re about to watch and why I like it so much.

It’s hard enough to explain this verbally with logic when you’re up against so much resistance and denial. But what if you could see with your own eyes an example of just ONE OF MANY ways that you may be eating far more than you realize?

Like I said before, NOTHING beats a good demonstration.

So, watch this demonstration, and appreciate a much needed wake up call about calories.

Credit and a big thank you go to the producer of this video, LEIGH PEELE…
THE FAT LOSS TROUBLESHOOTER!, we love you!… well, us nutrition educators love you… some other people may hate you after watching this (but even THEY will love you too after they get lean and mean by following this advice.)"

Johnny May (Model)

Does Britain Have It's Own Kimmer?!

'Detox diet' woman awarded £810,000 ($1.6 Million)

16 hours ago

A woman was awarded more than £800,000 after she suffered permanent brain damage while on a detox diet.

Dawn Page, 52, claims she was told to drink more water and reduce her salt intake during The Amazing Hydration Diet.

The High Court was told she suffered uncontrollable vomiting after starting the diet, but nutritionist Barbara Nash assured her it was part of the detoxification process. Mrs Nash's insurance company agreed to pay out £810,000 although she denied any wrongdoing.

In October 2001 when she was less than a week into the regime, she suffered an epileptic fit and was taken to Princess Margaret Hospital in Swindon. Doctors were unable to prevent her suffering permanent brain damage and her memory, speech and concentration have been affected.

Her husband Geoff Page, 54, of Faringdon, Oxfordshire, told reporters: "Her life has been seriously affected, perhaps ruined, by this fad-type way of losing weight, which I can only say is a dangerous method of weight loss."

He said: "Just days after she started the Hydration Diet, she began to feel unwell and started vomiting. Things went from bad to worse, and within another couple of days she collapsed with the fit." Read more.

About Cerebral Palsy

I know. Cerebral Palsy is probably just slightly less popular a topic than colitis on the "what's wrong with them, I forgot again?" scale.

Do you really want to hear more on my colitis?

Thought not. I've got better stuff to do, too.

Oh, and a life.

I'm working again on my main writing project that lights my fire. Mostly just research and notes until Bruno's back in school (six weeks to go). You know when it's for love not money you can't say no. If your a fiction writer you'll know you fall in and your gone for what seems like forever yet it passes like no time at all.

And Bruno wants to make new videos today which we will probably post later. Taping is time consuming but fun and Bruno always makes us laugh. Laughter is healing (hey, colon, get aboard!) I want to make his summer - what's left of it - memorable and fun.

For anyone following my health status (a few of you said as much) I'm still the colitis queen of the high desert but it's a lot better. The pain scale is down around 3 more often than up around 7.

As for Cerebral Palsy, if you don't wanna hear about it too bad. You came to the wrong blog! (Must be a full moon).

Got C.P. Too bad, too. Get over it, that's life. (How many times do you get to use "too" twice in a short sentence).

I don't cover this part of my life nearly enough. I'm thinking more CP exercise videos out of me are in order. (Lucky You!)

Hope you're healing whatever is hurting you. J too.

Now as for the C.P, crowd. No, we're not the glamorous ones. My guess is, in reality, neither are you.

Me On Life With Cerebral Palsy



CP Star's My Space Intro



Vicki's Story Cerebral Palsy



Cerebral Palsy FAQ



For more of our exercise videos and family videos see the sidebar.

How to Build Muscle Size and Strength Fast Using "Death Sets"

By Derek Manuel

IF you really want to know how to build muscle size and strength as fast as humanly possible, study the old-timers. Long before steroids and the BILLION dollar supplement industry, there was a time when men trained with nothing but heavy iron and a gruelling will to build size and strength. One very distinguishing factor between strength trainers and bodybuilders of yesterday and today was the intensity of their training.
One training technique they used that is very rare to see today is something called "Death Sets." By the name alone, you can tell they definitely aren't a walk in the park. But what they give you is results. Real results, and faster then any supplement or home gym can promise. In fact, applied properly with the right food to eat to build muscles, they can very well be the fasted way to build muscle and gain weight.

I had first read about death sets in a one of the greatest books ever written on strength training, Dinosaur Training, by a man named Brooks D. Kubik. If you are a hardgainer, or someone really serious about training for strength and size, then death sets can and will slap more pounds of muscle and strength on your frame then practically any other way of training. They are perhaps the most intense type of training you may ever do, but like I said, the results you get will be like nothing else. So if you really, really want to learn how to build muscle size and strength faster then ever before, and aren't afraid of some hard work, these are for you.
So what exactly are death sets and how do you do them? Death sets were properly named because they trigger what Kubik calls the "Grow or Die" mechanism. Unlike conventional training, they really work you closer to your absolute limit like nothing else. Basically, death sets are heavy, high rep training. Sounds like a paradox, doesn't it? Normally, you either train with heavy weight and low reps, or with lighter weight and high reps. So how in the world do you train with heavy weight and still do a high amount of reps? Two factors: certain compound exercises and mental toughness. Death sets are not meant for your smaller muscle groups like arms or neck, but rather for the big muscle groups such as your legs and lower back.
Though you can apply death sets with most larger muscle groups, performing squats or deadlifts with them are by far the most gruelling, but effective. Since our legs can withstand much more physical endurance then the rest of our body, (given that we walk and stand on them all day long) it is very hard to reach their limit. And your body will do everything it can to get your mind to quit before your body. But you have to train your mind to withstand pain and accomplish your goal. Even though squats and deadlifts are known as mainly leg exercises, you can no doubt expect your whole body to grow. The intensity will include your whole body to come into action, and as a result the rest of your muscles will benefit, especially doing stiff-legged deadlifts.
Some examples of death sets are 15, 20 and even up to 30 reps of squats or deadlifts, but with HEAVY weight. Heavy enough to where you feel finished at the tenth rep. But this is where your will power and focus come into play. This is a good test of your mental strength, because as soon as you even think about quitting or giving up, your body will do it. This is why it is so important to mentally prep yourself before the set, and to stay in that animal instinct throughout the whole set.

The good news is that you only have to do one of these sets per exercise, two at the maximum. But after you are finished you will feel completely wiped out. You may throw up or feel like passing out, but as long as you complete the set and make sure to nourish your body after with plenty of good food and rest, your body will grow. You certainly won't grow overnight, this is at least a two month process; but if you work hard enough and build up to heavy enough weight, your body will literally transform. Your mental toughness will also develop and you will eventually become as tough as nails both physically and mentally. Now that's a true strength trainer!
So if you got the guts, give these a try, but remember not to do too many other exercises in your program along with them. You can very easily overtrain with these, especially if you are a hardgainer. Just a couple other major compound exercises for your upper body should be plenty, and don't neglect proper nutrition and plenty of rest or you will be completely wasting your time and effort. This is perhaps the best way on how to build muscle size and strength fast.
Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit http://www.hardgainers-weight-tips.com/

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