Get Abs

Picture this scenario…

You’ve been training your tail off for the past 4 months, trying to get ripped fast. You’ve bulked up considerably and are quite happy with the size you’ve been able to achieve.

There’s just one problem…

Along with all of that solid, lean muscle you’ve gained, you notice that you’ve also packed on some excess body fat in the process.

Let’s face it, no matter how “huge” you might be, no one wants to be walking around with a soft, smooth and flabby body. After most trainees have finished their “bulking” phase, they decide that it’s time to “cut down” and strip off the excess body fat that they gained due to their high calorie, muscle-building diet.

How do they usually go about this?

They lighten up the weights and perform higher reps.

This has always been a widely accepted method of “cutting down” and if you ask most trainers in the gym they’ll tell you that “heavy weights bulk up the muscle and lighter weights define the muscle,” helping you get ripped fast.

Do you want to know the reality behind the “light weight and high reps” method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn’t be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym while trying to get ripped fast.

Let me clear this up once and for all: you CANNOT spot reduce.

In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will “define” your muscles or cause them to get ripped fast.

Training with weights builds muscle mass, end of story.

So how exactly do you “define” a muscle and get ripped fast?

The only way to “define” a muscle and get ripped fast is by lowering your body fat percentage in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You’ll need to create a slight caloric deficit within your body to stimulate the fat burning process. This can usually be achieved by lowering your overall caloric intake so that you are consuming 15-20% fewer calories than is needed to maintain your weight.

You should also be focusing on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state, helping you get ripped fast.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations.

If you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter, 15-minute interval-based cardio workouts performed 3-5 times per week at a high level of intensity.

That’s all there is to it, folks.

Take the notion of “light weight and higher reps” and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or help you get ripped fast.

If you’re looking for the complete inside scoop on lowering your body fat levels while maintaining your muscle mass in order to get ripped fast, check out www.HowToBurnFat.com. I’ll show you exactly how to eat and train for maximum fat loss, using simple but powerful techniques that guarantee results. By Sean Nalewanyj

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six packs

Getting six pack abs is a goal that a number of people have, yet are still quite confused over the best methods to achieve it. They aren’t sure if they should be doing their workouts on a daily basis or if doing one every other day is good enough.

Six Pack Abs Secret #1: The first myth that surrounds getting six pack abs is that the abs are an ‘endurance muscle’. Some people think that since the abs are working in all the exercises you do, they can withstand fatigue better and therefore must be worked every day to have success. This is not the case. The truth of the matter is that while the abs are worked during all your usual exercises, they are not worked to the same extent as when you’re doing actual ab exercises. For this reason, you’re far better off taking a day off after heavy ab work to provide that time to repair themselves. If you don’t, you may find yourself facing a lack of progress.

Six Pack Abs Secret #2: Those dietary supplements that you are informed to eat, are not accomplishing you any favors. If whatever thing – they are in fact slowing down your achievement. They are not what they are fractured up to be.

Six Pack Abs Secret # 3: Next, also think about the recovery rates of the abs. In order to recover properly they are going to have to rebuild the tiny muscle fibers, building them back stronger than they were previously. For you this means again, a day off is a requirement. If you attempt to work the abs day in and day out, you’re not giving them the time they need to actually get stronger, hence you will not see progress.

Six Pack Abs Secret #4: Both recurring crunches, and in addition cardio exercises are the slightest effectual methods of decreasing your waistline. Foolish huh!

Six Pack Abs Secret #5: You must train your abs with heavy weight. Most people think that they need to use super high reps to “tone” their abs but that’s just a myth. To get visual separation and turn a flat stomach to a set of six pack abs you must use heavy weight and lose reps.

Six Pack Abs Secret #6: There are ‘well being foodstuffs’ that are promoted out there and they declare to enclose advantages to your body. On the other hand they in fact keep hold of much of the obese that lies just about your belly, and prevents you to get toned.

Six Pack Abs Secret #7: You must control your carbohydrates. The typical low carb diet recommendations are all wrong. Carbohydrates aren’t the enemy, it’s too many carbs that’s the issue. People consume too much healthy fat to the point that their body has a hard time losing stomach fat. If you want six pack abs you have to alternate between periods of high and low carbohydrate intake.

Six Pack Abs Secret #8: Perform High Intensity Cardio. Stop wasting your time and sabotaging your six pack abs efforts by doing steady state cardio. Not only does interval training burn bodyfat up to 8 times more then traditional jogging or walking but it also helps to build muscle in your hamstrings and calves.

Six Pack Abs Secret #9: Ab Gadgets, Rollers, Rockers, straps and so on are a waste of money as well as time. How brainless is it to recommend that only by performing five minutes on a device every day, when watching TV and not consuming well, you will firm up? That’s not correct.

Six Pack Abs Secret #10: The Benefits Of Frequent Workouts, Finally, the last thing to ask yourself is whether there really are any benefits anyway to performing such frequent ab workouts. For getting six pack abs, you’re far better off focusing on decreasing your body fat since this is what will determine whether the abs are visible or not, so that’s the direction you should go. Body fat from the abs will not be lost by performing crunch after crunch after crunch, so this really is not the best way to achieve this goal. Rather, spend your time working on interval cardio sessions as well as effective weight workouts.

So keep these points in mind about how often you should perform ab training for getting six pack abs.

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