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Archive for April 11th, 2010

Whether you are into bodybuilding to keep fit or to compete, it is important that along with sculpted biceps, triceps, thighs and calves, you also work towards a ripped 6 pack. By using these tips, you will be able to show off that ripped 6 pack along with the rest of your muscled body.

Allocate one day for your abs. Just as you allocate different days for different sets of muscles, remember to allocate at least one day in a week for your abs. Divide your workouts to include obliques, lower abs and upper abs. Make sure that you get the right amount of rest between sets so that you do not end up straining your abs or your spine.

Eat the right foods for your abs. Instead of simply gorging on high-fat foots to build up muscle, make sure to take expert advice on the right intake of proteins, carbohydrates and fats required for your body frame so as to turn all the accumulated fat on your stomach into rock-hard 6 pack abs. The right diet can help you change from a skinny or fat person into a muscled hunk with 6 pack abs.

Do specific exercises for abs. There are certain exercises that can specifically help you to build 6 pack abs. You can try out traditional crunches, air bicycling, leg raises while lying on an incline bench or hanging leg raises. These exercises will help develop your upper and lower abs and if done consistently then you should be able to spot definite results within a couple of weeks itself.

Avoid fancy gizmos and miracle diets. Instead of wasting valuable time, money and effort in buying and using any of the so-called ‘miracle’ gizmos or diets that promise you 6 pack abs within a few days itself, stick to time-tested and proven methods that might require more energy but will definitely reward you with genuine ripped 6 pack abs for life, and that too without any adverse side-effects.

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The dietary tips I am about to share with you is what I used while losing 122 pounds. The main key to healthy weight loss is to change the dietary and lifestyle habits that got you over weight in the first place. When I was over weight I did not have the motivation to eat the “right” foods and was living a inactive lifestyle. As a result, I was constantly feeling tired, bloated and ended up with high blood pressure. Does some of this sound familiar?

Tip # 1 – Good Fats Will Help You lose Weight

Unfortunately, there is a lot of misleading information out there when it comes to “fat”. Sounds like a bad word right? Well, despite the 99% fat free advertisement you see on TV there are actually “good” fats out there. Here is an example: The processed hydrogenated vegetable oils will cause more fat storage. Why? The properties in these “omega-6” oils are simply made up of “long-chain triglyceride” bonds which are harder for the body to break down which in turn are stored in the body as fat. This is also the kind of oil that contributes to more “bad” LDL cholesterol.

As for good fats, pure coconut oil has the medium chain bonds making it easier for the the liver to convert to energy rather than be primarily stored in your body as fat. As a result, this omega-3 fat will help increase not only the “good” HDL cholesterol but the metabolism so your body can become a fat burning furnace which is what you want for weight loss. Another good source of fat is cod liver oil. We all need “fat” but only the good kind for more energy.

Tip # 2 – Sugar is Your Enemy

The amount of highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed in so many foods today like bread, cereal, drinks, candy, various microwave meals and many others to list. When we eat these type of foods they can raise the insulin levels putting us in the weight gaining zone. When the levels are high enough this encourages fat storage. Cutting back on sugar and drinking more water should help balance this.

Tip # 3 – Keep Track of Your Progress

A key suggestion for managing your progress is to keep a daily journal with you. Take a before and after photo to include in the journal. Go to the doctor and get the numbers on everything from weight to cholesterol. Then take another test again 6-12 months later and see the difference in improvement. As they say “before” and “after”. You will be able to know where you stand and will not have to play the guessing game any more.

Keep in mind that individual results will vary according to the body type of each person. I would like to also encourage some form of exercise such as walking if you are able to do so. Using these tips today will be a great step towards successful weight loss. You may find more of my weight loss article tips posted in the near future.


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