Get Six Pack Abs

Peter Noopy asked:


Is it possible to build muscles without weights? What kind of training and what kind of machines are we looking at here if we wish to doff the weights and instead focus on the human muscular-skeletal frame itself and how it resists forces? And the answer is resistance training. Resistance training focuses on the human frame itself, and its reaction to progressive overloading in different environments. The environments are of course dictated by what kind of training is in place.

The usual exercises that utilize the weight of the body only is of course, push-ups, and other modified versions of the push up, and other similar exercises that involve bars and other gym equipment that put the body into a particular angle for specific training. Resistance training is usually done in order to have more density in the human bones. This is not only done because of muscular hypertrophy or just to increase power but to boost the body’s speed at the same time so that it may accomplish various tasks in specific time frames. Resistance exercises have been developed specifically also to increase the volume and girth of the muscles that support the skeletal system. Always bear in mind that resistance training is not just all about motion. The body should be given full freedom during training.

So what are the machines that would help you obtain those muscles without getting strenuous muscles and lifting weights? One machine that does not require weight lifting is the swimming machine. The typical model is popularly known as the countercurrent swimming machine. Now what can it do to help you get the muscles that you want? The utilization of this machine is brilliant. The machine utilizes the very weight and bulk of the one using it in the water so that there would be a self-contained resistance to his movement, and he would be struggling to overcome this resistance to be able to move about in the water. There are actually two ways to do this: the self-contained swimming machine or countercurrent swimming machine may just plant resistance against the swimmer, or it may increase the speed at which the water after the swimmer moves.

Another implement that may be used is the elastic resistance band that may be taken everywhere and assembled nearly everywhere. There are already so many exercises that were developed by experts all over the world that is specifically mean for a certain part of the body. These exercises are very useful especially if you are targeting for the hypertrophy less the heavy weights. Another machine type is those machines or equipment that fall under the hydraulic resistance category. These machines allow the individual who is engaged in resistance training to also increase the power and resistance of the cardiovascular system. With this technique, you don’t have to do different exercises that would target the different parts of your body. The key to this type of exercise is to increase your speed during the whole duration of the training. Under those that utilize elastic resistance, you can try Soloflex machines or Bowflex machines for your resistance training needs. Both types utilize the basic principles of weight-less training that also increase hypertrophy in the body.

Everett Maclachlan asked:


If you are on the road to losing weight but are worried about depleting the muscle mass you have worked so hard to build, you are not alone. Many people share the same concern. There is actually no reason for you to have to risk losing desirable muscle mass just so you can shed a few pounds of fat.

Imagine the way you would look with less fat but with a stronger, sleeker overall physique. You would feel great about yourself and you would have no trouble attracting the kind of mate that you want. Achieving these kinds of results is not a matter of working hard: it is a matter of being smart about how your exercise and how you eat.

Here are 4 tips for building muscle and losing fat at the same time.

Tip #1: Realize that both goals can be reached: It is true that if you try to lose weight just by dieting alone, you will not be able to feed your growing muscles properly. However, there are proven ways to actually lose fat while achieving your goal of much greater muscle mass for a stronger, healthier looking physique.

Tip #2: Load up on protein after you leave the gym: Okay, so one of the secrets I am going to share with you is that food is definitely part of the solution to your dilemma. Try this: within 30 minutes of finishing your workout, eat or drink plenty of protein. This way, you actually rebuild your muscles while they are in that broken down state, allowing them to rebuild faster and stronger. And, protein itself is not a major contributor to your fat cells, so you will not be adding back pounds of fat, but instead just be feeding your growing muscles.

Tip #3: Eat according to your training schedule: This one seems obvious but it is easy to ignore out of force of habit. Here it is: eat more on the days you work out at the gym, but sharply reduce your total caloric intake on the days you do not. This advice can be hard to follow because it is easy to view your eating and workout routines as separate. You need to start seeing them as linked. Once you do, you will begin to eat according to what your muscles need rather than what habit dictates. This will be a natural process as you actually learn to notice your internal hunger signals respond to the amount of working out you are doing in the gym or on the field.

Tip #4: Consider creatine: Contrary to what some people believe, creatine is not a steroid. Rather, it is merely an amino acid, which is the building block of protein, and as you know, protein feeds muscle. Creatine is a naturally-occurring substance and can be even found in steak (L-Creatine, to be exact). Before trying creatine, consult with a nutritionist to be sure it is right for you.

By educating yourself and taking the right steps, you can actually increase your muscle mass while shedding fat for that bodybuilder physique. Looking sexier and healthier is more a matter of doing things right than working harder. Take the right actions in terms of exercise and diet and you will be on the road to a better-looking body in no time.



Get Six Pack Abs Fast!

Rob Ferrall asked:


Just as looking good and getting into better shape doesn’t always require burning off fat, building muscles doesn’t always require you to hit the gym for a high-tech workout regimen. Whether you lack the time to take part in a vigorous bodybuilding routine with professional oversight, or you simply cannot afford an expensive gym membership — building muscles at home is easier than you might think.

We are going to explore three simple ways that you can help yourself to “bulk up” in your spare time from the comfort of your home.

You are what you eat

The foods that you eat play a significant role in your body’s ability to gain muscle mass, and this relationship is oftentimes overlooked by individuals. Fatty foods and sugary foods have a purpose, so long as you do not over-indulge, but the role that fats and sugars play in your diet will not cause you to build muscle mass.

High-protein foods are the food of choice for bodybuilders, and if your goal is to build muscle, you need to maintain a high-protein diet. As a side note, lean proteins help to boost your body’s metabolism — so if your bodybuilding goals include burning off a little bit of excess fat, lean proteins offer a duality of benefits for you.

Add exercise to your daily routine

Exercising comes in many different shapes and forms; however, if you are looking to build muscles, you need to focus on exercises and training programs that work with you on your goals of “bulking up”. While cardiovascular activity, such as walking or aerobics routines, may very well help you tone your body, cardiovascular activity alone will likely have the opposite effect of what you’re looking for.

Instead of solely relying on cardiovascular exercises, try incorporating muscle building routines such as jogging, mountain biking, push-ups, pull ups, jumping jacks, or any other exercise regimen that will allow you to get your heart pumping as well as work to stretch, strengthen, and rebuild you muscles.

Be sure to rest

Working out at home, or at the gym for that matter, should be intensive enough to get your muscles working, but should also allow the proper time for your body to recover from a strenuous workout. Working out seven days a week, four or more hours per day, may be suitable for world-class bodybuilders, but for the average Joe just looking to add some meaty definition to his stomach, arms, and chest — continuous workouts without breaks is not recommended.

Especially after enduring an intense workout regimen, your body absolutely needs a day or so to recover. Just as your body needs sleep at night to a kind of recharge itself, your muscles need a break every once in awhile after a workout so that they can rebuild and get stronger.

Easily build muscle mass at home

Building muscle doesn’t have to be overly complex, and you don’t even need a gym membership in order to bulk up and increase your muscle mass. By eating right, focusing on exercises that will allow you to build muscle, and by allowing some down time between intensive workouts — you will be able to build up your muscles, and maintain a healthier lifestyle at the same time.



Get Six Pack Abs Fast!

Abi Shaan asked:


There is a question everybody at the gym wants to get the answer for.

How to burn fat, build muscle, and get six pack abs? The truth is… I can show you how to get all of this done in the exact same time. When you finish reading this article, you will discover how to get rid of stubborn fat, get lean muscles for a beach body, and six pack abs that turn heads.

Before you get over excited, I want to get certain things in to your head. There is no miracle exercise, machine or pill that can give you the results I claim you can get by reading the information below.

The steps are basic and has been hidden from innocent people like you for too long by the health and fitness industry just so they can make big bucks by selling every single machine or pill that comes in to their head.

It is a matter of common sense. If you want to burn fat, build muscle and get six pack abs all at the exact same time, there are certain steps you need to follow, and no questions asked.

#1 – Build Lean Muscle with Multi Joint Exercises

Exercise! It is an important factor for building muscle. Most people consider muscle building exercises to be the ones that give you a pump. Those would be; Bicep Curls, Tricep Kickbacks, DB Flyes etc…

Well, they give you a pump but don’t burn fat! How big do you think your biceps really are? Do they carry as much fast as your back or your legs? Common sense approach is to burn fat from major muscle groups like your chest, back, legs. What kind of exercises?

Pushups – Works your back, arms, abs, chest, shoulders etc… Squats – Works your Legs, gluts, hamstrings, abs, lower back etc…

You get the picture. When you work your major muscles, you work your small muscles as well. You can use the excess time to do more multi joint exercises to burn even more fat. These exercises are great for building muscle and burning fat at the same time.

#2 – Diet and Nutrition

When it comes to diet, you need to be extremely cautious. Your diet is the most important factor that holds everything together. You ***** up your diet, and no matter how intense you workout, the results won’t be pleasing enough.

If you want to burn fat and build muscle at the same time, you need to follow a proper diet and nutrition routine. It is very easy once you get the hang of it.

All you got to do is eat 5-6 short meals every 3-4 hours a day with fiber and lean protein in every meal. You skip a meal and you will trigger your body to store more fat. You follow the plan I suggest and you will burn fat 24 hrs a day, even while you sleep!

I have mentioned the two most important factors that will help you burn fat and build muscle at the same time. You now ask how to get six pack abs.

There is a very simple answer for this. DO NOTHING except for what I suggested above. When you burn fat and build muscle, your total body fat starts to drop. When this happens, you will automatically understand what I mean.

You already have a six pack hiding way beneath all that thick layer of fat. All you need to do is put your effort on burning the fat off your body with lean muscle. The more muscle you build, the more fat you burn. When you follow the diet I suggested above, you burn more fat again. You keep following as planned, and you will see a six pack in no time.

jeffrey wolf asked:


Bodyweight training is one of the best ways to burn fat and build muscle. Unfortunately, most people think (or are led to believe) they should have a room full of equipment or an exclusive gym membership in order to better their physique. They completely overlook the fat burning and muscle building ability of bodyweight training. I trust this article opens your eyes to the possibilities of using the gym you were born with!

Heads up: at the end of the article I’m going to explain to you one exercise that simultaneously builds muscle and burns fat.

It’s happened to all of us at one situation or another (even me). We look in the mirror one day and we observe we are softer and fatter. While we weren’t looking in the mirror, our muscle tone and power has decreased, and our waistline has enlarged. This is when most would say, “It’s time to hit the gym”.

Now, just a moment. I concur, it is time to do something about your build. But signing up for a membership at a gym does not have to be the answer. As a matter of fact, you can begin burning fat and increasing muscle mass right away to improve your physique.

As we take a closer look, keep in mind all of the useful and important information that we have learned so far.

Let me show you how bodyweight training can improve your physique in as little 15 minutes a day…

Instead of going to the gym, you may or may not end up going to, begin by adding a bodyweight workout program to your daily schedule. Come on, it is painless to find 15 minutes to workout. And 15 minutes is all you need to do to begin increasing your general confidence and looking better. Clearly, I’d like to see you workout even more, but let’s keep it easy at 15 minutes for now.

So, you get up in the morning and do 15 minutes of bodyweight calisthenics. By the way, you’ll find this more invigorating than swilling down a dozen donuts cup of coffee. Do this every day. Yes, every day, and you will see improvements in your appearance within a few weeks.

Now, I can hear some of you say, “I thought you were only to workout every other day, or 3 times a week!”

This is correct, if you are trying to increase your body weight and muscle rapidly, such as a professional bodybuilders that wants increase his weight for competition. Bodybuilders need that extra day to mend from the vast amount of training they achieve. But you are only doing 15 minutes of bodyweight exercise. This allows you 1,440 minutess to mend between bodyweight training sessions. This is more than enough.

Now, if you do this every day for a week, you do 1 hour and 45 minutes of working out. Do you think 1 hour and 45 minutes will begin to increase your muscles and burn off mega fat? You bet it does!

Now, for the skeptics that think bodyweight exercising is too “painless”, or that you can’t get a great muscle building, fat burning workout in 15 mintues, remember, I promised to show you a exercise that you can start doing right away.

Here is how you do it…

Stand under a chin up bar with your feet shoulders width apart and arms at your sides. Bend your knees and squat down, place your hands on the floor in front of you. Kick your feet back so you are in the up right position of the push up. Execute a push up. Jump your feet forward under your body… then explode up and grab the bar with palms facing you. Execute a chin up. Drop down and repeat.

Do this for a few minutes and your entire body will feel it, from your muscles to your hearrt and lungs, and you burn a lot of fat. Try to do as many as you can for a full 15 minutes, and I promise you’ll have a new appreciation for bodyweight exercise.

I hope this article has opened you eyes to the fantastic possibilities of bodyweight training. If you need to strenghten, tone your muscles and burn fat, begin altering your physique right away with your own bodyweight. Make a consistent effort every day and you’ll meet your goals.

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Eddie Lomax asked:


Bodyweight training is one of the best ways to burn fat and build muscle. Unfortunately, most people believe (or are led to believe) they need a room full of equipment or an expensive gym membership in order to improve their physique. They completely overlook the fat burning and muscle building potential of bodyweight exercise. I hope this article opens your eyes to the possibilities of using the gym you were born with!

Heads up: at the end of the article I’m going to share with you one exercise that simultaneously builds muscle and burns fat.

It’s happened to all of us at one point or another (even me). We look in the mirror one day and we notice we are softer and fatter. While we weren’t paying attention, our muscle tone and strength has decreased, and our waist size has increased. This is when most of say, “It’s time to hit the gym”.

But hold on a minute. I agree, it is time to do something about your physique. But joining a gym does not have to be the answer. As a matter of fact, you can start burning fat and building muscle today to improve your physique.

Let me show you how bodyweight training can improve your physique in as little 15 minutes a day…

Instead of joining a gym, that you may or may not end up going to, start by adding a bodyweight training program to your daily schedule. Come on, it is easy to find 15 minutes to exercise. And 15 minutes is all you need to do to start feeling and looking better. Obviously, I’d like to see you exercise even more, but let’s keep it simple at 15 minutes for now.

So, you wake up in the morning and do 15 minutes of bodyweight calisthenics. By the way, you’ll find this more invigorating than swilling down cups of coffee. Do this every day. Yes, every day, and you will see great results.

Now, I can hear some of you saying, “I thought you were only supposed to exercise every other day, or 3 times a week!”

This is true, if you are on a high volume bodybuilding program! Bodybuilders need that extra day to recover from the huge amount of training they perform. But you are only doing 15 minutes of bodyweight exercise. This leaves you 1,440 minutes to recover between bodyweight training sessions. This is more than enough.

Now, if you do this every day for a week, you do 1 hour and 45 minutes of exercise. Do you think 1 hour and 45 minutes will start to tighten your muscles and burn off extra fat? You bet it does!

Now, for the skeptics that think bodyweight training is too “easy”, or that you can’t get a great muscle building, fat burning workout in 15 minutes, I’m going to share an exercise with you. (Remember, I promised to do this at the beginning of the article.)

This exercise is called the Burpee-Chin Up Combo.

Here is how you do it…

Stand under a chin up bar with your feet shoulders width apart and arms at your sides. Bend your knees and squat down, placing your hands on the floor in front of you. Kick your feet back so you are in the up position of the push up. Perform a push up. Jump your feet forward under your body… then explode up and grab the bar with palms facing you. Perform a chin up. Drop down and repeat.

Do this for a few minutes and your whole body will feel it, from your muscles to your heart and lungs, and you burn a lot of fat. Try to do as many as you can for a full 15 minutes, and I guarantee you’ll have a new appreciation for bodyweight exercise.

I hope this article has opened you eyes to the fantastic possibilities of bodyweight training. If you need to strengthen and tone your muscles and burn fat, start changing your physique today with your own bodyweight. Make a consistent effort every day and you’ll soon meet your goals.



Get A Free Training Book And 10 Lesson Course To Burn Fat & Build Muscle!

Bill Mann asked:


If one of your fitness goals is to burn fat you’re probably thinking you’ll need to put in lots of time doing long, slow cardio workouts. How tedious and time consuming. Fortunately, there’s a better way. It’s called HIIT (or H.I.I.T.) and it should be a key part of your fat loss plans.

So what is HIIT? HIIT is an acronym for High-Intensity Interval Training. HIIT isn’t another one of those long slow cardio programs. Instead, a HIIT workout involves several cycles of short, hard exercise, followed by short less intense recovery periods. Done right, HIIT workouts are killers, but they don’t take a long time and they’re highly effective at burning fat and building muscle.

HIIT-ing yourself like this causes your heart rate to continually vary, going back and forth from a low level to near your maximum rate. HIIT workouts are short, but intense. A basic HIIT workout consists of a warm-up period, followed by several cycles of varying-intensity exercise, ending with a cool down period. But fortunately, HIIT workouts can be short.

Research shows that a HIIT cardio program can burn up to 9 times the calories as an old-fashioned cardio workout. Shorter, more intense workouts that give far better results than longer, more boring ones.

Why does HIIT burn fat & build muscle better than regular cardio? The spikes in heart rate and energy consumption involved in HIIT cause your body to release massive amounts of growth hormone and other chemicals that trigger fat burning and muscle growth. The intense work you do during the session causes your metabolism to run at a higher rate for many hours after your workout. During this time, your body is rebuilding the tissues stressed by your workout, making them a little stronger and better able to handle the workload you are subjecting them to.

High-Intensity Interval Training not only works better, it fits better into a busy lifestyle. If you’re determined to build a great body, you’re going to have to dedicate a lot of time to strength training. I don’t know about you, but I don’t have the time to run long distances every day on top of strength training. HIIT is a solution to this problem.

HIIT can really make a difference in your fat loss results. But as with other aspects of your effort to burn fat & get fit, starting slowly is the best way to proceed. HIIT workouts are a particularly strong example of this general rule. I know from bitter experience that pushing HIIT too fast can leave you a quivering heap on the ground. Going too hard too fast is also a great way to lose your lunch.

HIIT is truly a more effective way to build muscle and burn fat on your way to awesome personal fitness. If you have any doubts, compare the physique of the typical marathon runner (long, slow distance) to the typical sprinter (short bursts of high-intensity effort). Which one has the kind of body you would want?



Does The Truth About Abs Program Really Work?

Daniel Millions asked:


If you are reading this, you are probably one of many people who is not satisfied with how they look. Most of us would love to have a trimmer waist, and if not, have a more muscular physique. How can one go about burning away unwanted fat while building a trim muscular figure?

There are a number of theories, but some are superior than others because some adhere to a few simple principals that will be outlined below.

The body is a machine. It is built for adaptation, procreation, and survival. This is what has kept us alive as a race for the millennia. The problem is that only recently has our sedentary lifestyle demanded that we lose extra energy that we store as fat around our waist, thighs, and other places. When we used to hunt for food, we not only ate more nutritious food, but we worked very hard, burning many calories acquiring every meal.

None of us has any trouble ordering a fast meal at a local diner, and this has led to the accumulation of fat in the body that has unsightly and unhealthy consequences. So how will you go about losing this fat? Well, fat is essentially stored energy. In order to get rid of it all, you need to do is burn more of it than you replace through eating. Sounds simple? Well, ask anyone who has ever dieted and you will soon find it isn’t anywhere near as simple as it seems.

Why? Because many people focus on long bouts of cardio which do burn energy, but do not increase metabolism. The key to truly losing weight and building muscle is increasing metabolism, or your body’s rate of burning fat; while also increasing the rate at which your body builds muscle. Here are some tips that will help you.

The first aspect is diet. I am sure many of you have tried dieting without much success. Well, your body is an adaptive machine. If you would like it to burn fat while you are sitting watching television of reading the paper, it will. Believe it or not, all your body needs is the proper queue to increase its basal metabolic rate, or the rate it burns energy while resting.

You can actually make your body burn more fat than it normally does, but you wont achieve this by running for miles on end. No, a more sound approach would be to do intense BURSTS of anaerobic activity, namely sprinting for about 20 seconds, then jogging for about 20 seconds, then repeating this 5 times twice. If you do this, your body will believe it has become necessary to sprint for survival. Sprinting requires a large amount of energy, and your body while preparing itself to always be ready for a life or death sprint will keep a lot of energy ready for the burning, and in the meantime will burn much more calories than it usually does.

Don’t believe it? Check out any sprinters physique and get back to me. So take home point-do not worry about what you put in as much as what you put out. The second major influence is your training habits. You need to focus on performing some intense work at least three times per week. I am sure this sounds low to many of you. Well, instead of jogging for an hour each day, do sprints every other day for a total of 10 minutes and you will reap benefits that will astonish you.

If you want to build muscle, the sprinting actually increases the amount of growth hormone your body produces, so yes, sprinting coupled with sound resistance training is your ticket to burning fat while feeding the muscle. Do not take it from me, get out there and train!