5 Sure-Fire Tips on How to get 6 Pack Abs

By: Clint Gray

It's unbelievable some of the things I hear.

I've been a personal trainer for years and the number one thing that people want to learn is how to get 6 pack abs, yet so many of my clients actually need to focus on something else first - and that's to get rid of the 3 inch cushion they have sitting over their abs!

How to get 6 pack abs tip 1: Cut the fat!

Let's cut straight to the chase - there's no way in hell that you will ever get an eye popping, jaw dropping set of abs if you're overweight - bigger abs will just push your stomach out even further!

So if you're frustrated with your lack of results then you just have to break this down to small steps. The first thing you need to know about how to get 6 pack abs is to focus on fat burning. Break it down into steps and focus on one thing at a time.

How to get 6 pack abs tip 2: "Now do 1,000 crunches!"

Every one thinks they have to do 1,000 crunches like in the old Bruce Lee movies, but I want to let you in on a little secret. You can learn how to get 6 pack abs without even doing any crunches or sit ups!

There are a number of exercises that you can do that works with your 'core'.

Let's face it - muscles are on a human body to perform certain tasks and what good is it to do crunches when this is not your bodies main functional movement when it comes to using the abdominal muscles.

How to get 6 pack abs tip 3: The 'spot reduction' myth

There's no such thing as 'spot reduction'! Many of my clients want to know how to get rid of their love handles, or fat off their lower back, or how to get fat of their stomachs. You always see this people doing more ab crunches trying to 'spot reduce' the fat from their stomachs.

When you engage in a fat burning program you will lose weight all over your body, but everyone has different genetics so there is always a different result for each individual.

How to get 6 pack abs tip 4: Focus

Just think about it, most gym goer's are not even thinking about what they are doing. They are running on the treadmills watching T.V, reading magazines, and some even manage to read newspapers!

These very same people wonder why they have such little results for so much effort. It's simple: Where the focus goes the energy flows. All of their focus is being directed to some type of distraction.

Now you have to listen closely because I'm going to reveal the biggest secret to building the body of your dreams.

You have to develop a mind-muscle connection. If you want results you have to put your mind inside of your muscles. You have to really 'feel' what you are doing and 'feel' which muscles are being worked.

Are you are really focused when you have to ask someone what muscles a particular exercise works because you can 'feel' it?

Drop off all your worries outside the gym door and take 5 minutes to focus on what you want to achieve during your workout. Use this time to get rid of distractions and go all out.

How to get 6 pack abs tip 5: Diet

That's right - diet. The reason why so many people fail to stick to a diet (or the diet literally die's) is because they are unable to sustain what they are doing.

You can go into any book store and pick up a book that has some delicious recipes and are very healthy and simple to make.

Many people are led to believe that eating healthily is a sacrifice. Now I want to pose a very important question to you - what is it that you are sacrificing?

By continuing to treat your body like a rubbish bin, overloading your system with excess fats, carbohydrates, meat and poisons, you are doing some serious damage.

Therefore, switching to a healthy diet is actually a trade up as I guarantee that you will feel amazing, have so much energy without the 'need' for coffee (you can stop screaming now!), your arteries and organs will love you, you will be happier, your skin will have a healthy glow...the list is endless.

So, the question is, "Is that a sacrifice?" Hell no!!!

Now you see there are many factors that come into play when you are looking at how to get 6 pack abs. Start today, throw out that pizza box (pizza included!) and make yourself a plan as to what you really want to achieve and take steps that will take you closer to this goal.

You don't have to reinvent the wheel - find a system that is proven and follow it because you will get results. Just imagine how good it would feel having a full six (sex) pack on your muscle bound body.

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Clint Gray is top personal trainer who is passionate about health & fitness. What fuels him is the rewards from assisting others to have the body of their dreams.

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Avoid Aspirin If You Want To Build Muscle Mass

By: Jonathan Perez
Copyright 2006 Jonathan Perez

A lot of people believe that taking a NSAID (non-steroidal inflammatory drug), like aspirin, will help relieve some of the soreness we feel when we train with weights when our goal is to build muscle mass and gain weight.

Well, I'm here to tell you that's a BIG mistake.

Taking medications such as aspirin can have a negative affect on your muscle building / weight gaining goals.

This is because once aspirin is inside the body it blocks the effects of something called “prostaglandins”, which are what causes the slight inflammation that surrounds a wound.
Well, this blocking of prostaglandins is bad when you are trying to gain weight in muscle form because the release of prostaglandins are part of the all-important "recovery and rebuilding" process that the body puts in motion whenever it senses some kind of an "injury", including the micro-traumas that are caused when you lift weights to build muscle.

If you were to take aspirin, it would block these protaglandins, which in turn would slow down tremendously the "recovery and rebuilding" process of the muscle tissues.......and as a result........slower muscle / weight gain!It is also believed that one of the many reasons that anabolic steroids work at building muscle mass is because it assists the prostaglandins in the body, which results in quicker recovery, rebuilding of muscle tissue, and growth.So, then, what should you do if you are suffering from the ache and soreness caused by intense, heavy weight training?There are many “exterior” techniques, as I like to call them, that can be used for relief of muscle soreness.They are “exterior” techniques because it is something you do from the outside of the body to obtain the relief, in contrast to an “interior” technique, like taking a pill, which then works on the body from the inside.

Some of these exterior techniques that you can apply are:

1) deep tissue massage, which helps to break down knots, pinched nerves, and helps release toxins from the muscles

2) ice, which when applied right on the sore area of the muscle will help reduce the swelling and inflammation that sometimes causes the pain in the area

3) stretching after a workout, which will help loosen up any tightness resulting from the workoutSo, instead of taking aspirin (or any other NSAID), simply make sure that you are eating enough calories, getting enough rest, and if possible, massage the sore muscles.

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How did a Cleveland Firefighter discover how to gain over 40 pounds of muscle weight WITHOUT using any supplements, no special diet, eating very low protein, and working out only 2 hours a week? Jonathan Perez has created the *ultimate* guide - "From Skinny To Muscular!.....How To Gain Muscle Eating Any Foods You Want, Using No Supplements Whatsoever, and Performing Only 2 Special Sets Per Week Per Muscle" FREE Details: ------->

www.FromSkinnyToMuscular.com

Build Big Biceps – 3 Top Tips for Building Massive Biceps Quickly.

By: Richard Knight

Copyright 2006 Richard Knight

Building big biceps are a “must” for everyone trying to build muscle mass. And if you’re trying to build bigger “guns” on your arm then you need to make sure you train them the “right” way, other wise you’re just wasting your time. And believe it or not it can actually take a very long time before you start seeing results if you’re training your biceps the wrong way.

So to help you build bigger biceps extremely quickly I’m going to share 3 top tips I use to build my biceps in no time flat.

Build Big Biceps Tip #1 – Hit ‘em From ALL Angles.Your bicep muscle is made up of two main parts. To keep things simple I’ll just refer to them as the inner bicep and the outer bicep. The good thing is most bicep exercises allow you to work both parts simultaneously – which is very good for us.In order to build big biceps you have to hit ‘em from all angles. Which means you have to make sure you train your lower bicep (the part closest to your forearm), your outer bicep, your inner bicep (the part that’s closest to your chest) and your upper bicep.Make sure when you workout your biceps you train all of it’s parts if you want to build bigger, stronger and more massive biceps fast. The key to building “fuller” biceps is training each part “specifically”. So be sure to do exercises that work out each part of your bicep individually and also exercises that work out all or most of your bicep muscles simultaneously as well.

Build Big Biceps Tip #2 – Focus On Form First.This is key for weight training period, focus on your form first. If you focus on “doing” the exercise correctly, big biceps will definitely follow.When you don’t use proper form, you don’t stimulate the “deep” muscle tissues needed to build bigger biceps. With poor form you actually start using other muscles instead of specifically targeting the one you want to train (your biceps).Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example. So remember, focus on form first and big biceps will soon follow.

Build Big Biceps Tip #3 – Don’t Cheat – “Only When You Have To”.When you’re training your biceps, it’s important “not to cheat” only when you have to. Cheating on your biceps is very common and odds are you have been doing it or will do it if you don’t pay attention.Remember to lift the weight “at your biceps” and only at your biceps, don’t throw your shoulder into it to help you with the workout. In order to build big biceps you have to isolate the bicep, which means only use your biceps to complete your reps.

So when do I cheat? – Well, unless you have a spot while you’re doing bicep workout, you can get away with cheating but only in one situation.And that situation is once your biceps have already failed. In other words, once you have worked your biceps to failure and you’re trying to complete more reps, then you can cheat your way through 1 or two more reps. But only once your biceps have failed “using proper form” are you allowed to cheat.

If you’re ready to build big biceps and quickly just follow these 3 simple tips and you’ll be on the road to a big biceps in no time flat.

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This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. . . www.skinny2massive.com

Protein the primitive Body nutrition


Protein is primitive substance of human nutrition. Protein comes from the Greek "prota", meaning "of primary importance" and were first described and named by Jöns Jakob Berzelius in 1838. Proteins are large organic compounds made of amino acids arrange in a linear chain and joined together between the carboxyl atom of amino acid and the amine nitrogen. Proteins are essential parts of all living organisms and participate in every process within cell.

Amino acids are the basic structural building units of protein. Most amino acids occur in two possible optical isomers, called D and L. The L-amino acids represent the vast majority of amino acids found in proteins. D-amino acids are found in some proteins produced by exotic sea-dwelling organisms, such as cone snails. There are twenty standard amino acids which are encoded by the standard genetic code. Some of the 20 standard proteinogenic amino acids are called essential amino acids because human body cannot synthesize them from the other compounds through chemical reaction. One way to get them is obtained from food.

There are 10 essential amino acids.

- Isoleucine: food sources of isoleucine are eggs, chicken, pork, mutton, pulses, soy beans, cottage chess, milk, piyal seeds, cashew nuts, and cereal grains.
- Leucine: The most common amino acid found in proteins. It also plays a part in maintaining muscles by equalizing synthesis and breakdown proteins. Food sources of leucine are whole grains and milk product, egg, pork, beef, chicken, pulses, soy beans, leafy vegetables
- Lysine: food sources of lysine are fish, soy beans
- Methionine: Sulfur-containing proteinogenic amino acid. Food sources of methionine are spinach, green peas, garlic, cheeses, corn, brazil nuts, pistachios, cashew nuts, kidney beans, chicken, beef, fish, vegetables, nuts, legumes
- Phenylalanine: Food sources of phenylalanine are dairy food (curd, milk, cottage cheese), avocados, pulses and legumes, nuts, piyal seeds, leafy vegetables, whole grains, poultry, fish and sea foods.
- Threonine: Food sources of threonine are cottage cheese, poultry, fish, meat, lentils, and sesame seeds.
- Tryptophan: A precursor for serotonin, melatonin and niacin. Food sources of tryptophan are oats, bananas, dried dates, milk, yogurt, cottage cheese, meat, fish, poultry, sesame, chickpeas, peanuts.
- Valine: Food sources of valine are cottage cheese, fish, poultry, peanuts, sesame seeds, lentils.
- Arginine (essential only in certain cases): A semiessential or conditionally essential amino acid , depending on the developmental stage and health status of the individuals. Food sources of arginine are chocolate, wheat germ and flour, buckwheat, granola, oatmeal, dairy products, beef, pork, coconut, pecans, cashews, walnuts, almonds, Brazil nuts, hazel nuts, peanuts, pumpkin seeds, sesame seeds, sunflower seeds, poultry, pheasant, quail, seafood, soy beans.
- Histidine (essential only in certain cases): Food sources of histidine are grapes, meat, poultry, milk products, root vegetables, green vegetables.

Proteins are necessary for body builders because main point of body building is lifting weight to rip muscles but don’t make it injure. Proteins which body builders consume go to renovate muscles from ripping; remaining proteins go to increase muscles size. A sufficient protein for body builder should be 1 – 1.5 grams per 1 pound of body weight per day. But don’t be confuse protein weight and food weight, because in one kind of food there are many type of nutrition such as fat, carbohydrate, fiber and minerals. A piece of beef separable lean and fat, trimmed to 0 inch fat weight 100 grams contains with protein 30.5 grams, carbohydrate 0 gram, fat 9.4 grams and has 215 calories. A piece of chicken meat and skin weight 100 grams contains with protein 22 grams, carbohydrate 10.3 grams, fat 21.9 grams and has 331 calories.

Protein that human consume will transform to amino acids. If human body cannot absorb all of amino acids, amino acids cannot hold up in the body. Amino acids will release to urine. Body builders who must consume more protein than another people should calculate their sufficient protein for getting high useful protein in each day.

Fitness Trining Schedule For New Body Builder.

A schedule for new comers should be training 2 day rest 1 day. Heavy training does not a reason to build up your muscle. Training and rest at the right moment is a key of you to success, each day you should control training time not more than 1 hour. I will show you a program in 1 week and you can apply this program match on your free time it’s no need to start on Monday. You can exercise in the morning noon or evening but in the evening you have to rest at lease 2 hours before you sleep, to cool down body temperature.

Within 6 months by using this schedule, please concern about correct step, breath, suitable weight and speed of movement. First month you don’t start with heavy weight, try to control 4 points above. After that increase weight, a suitable weight for you is a weight that you use all power to exercise in 10-12 reps. If you can lift weight less that 10 reps, you should decrease weight or increase weight if lift more than 12 reps.

Each exercise on this schedule start with warm up 1 set with less weight 12 reps, doesn’t forget to rest between rep about 2 minutes. Follow with normal weight 2 sets with 10-12 Reps. Let see schedule.

1st Day Chest and Abs

Incline Barbell Bench Press
Decline Barbell Bench Press
Dumbbell Pull Over
Leg Raise
Crunch

2nd Day Thighs and Calves
Squat
Leg Extension
Leg Curl
Standing Calf Raise

3rd Day Rest

4th Day Back and Biceps
Dead lift
Lat pull down
Straight Barbell Curl
Dumbbell Curl

5th Day Shoulders and Triceps
One Arm Dumbbell Overhead Extensions
Dumbbell Kick-Backs
Side Lateral Raise
Shrug
Close Grip Bench Press

6th Day Rest

7th Day Rest

Which Muscle you must concern ?

There are 7 big parts that you must train.


1. Chest
2. Back
3. Shoulders
4. Legs consist of Quads and Hamstrings
5. Arms consist of Biceps, Triceps and Forearm
6. Calves
7. Abs
A good schedule must train all 7 parts once per week. Don’t try to train one part like chest or arm more than another, every part will make you to have a perfect body.

Start at home or gym?


Before you start weight training first thing you will concern is where you will go to weight training. Many people start by went to a gym and many start at home. There are advantage and disadvantage of those two ways. Start at gym first you will build your muscle with many equipments second you will see a new friends who interesting in weight training it good when you have friends in gym or you will see a pretty girl at gym (wow), third is you will have trainer to tech you a correct way to build your muscle. Don’t be hurry to go to a gym near your house. Do you think that gym have enough equipment for all member or not or you must wait to use equipment and change a plate which suitable for you. In a snowing and raining will make you difficult to go to gym and you gym will open on your free time. All of those are points that you will concern when you decide to select where you will start weight training.

In first 1 or 2 months you may take a time to learn equipments in gym and learn how to use equipments and which weight is suitable for you to train. If there are personal trainers they will help you to find which equipments is good for you a first and they will set schedule for you. But don’t forget in a basic equipment barbell, dumbbell and bench. They look like simple equipments but they help you to have a big muscle if you choose a suitable weight.

Hello everyone who interesting in weight training

A big muscel cannot build within a short time. Every step to be bigger and bigger not walking on a red carpet. A Iron Man who stand higher everyboby must passed a pressure, tired and painfulness. I am a little man who want to be iron man. Now I'm standing at the first step.

I create this blog to share my experience and information about weight trining such as training , nutrition and supplement. Not only someone who want to have big muscle but every who want to have a good health will see interesting article from this blog. I think my blog will give you interesting information. Thank you to visit my blog.