What are the best muscle building tips to get 6 pack abs fast? There is so much contradicting info online that many people end up giving up before they ever get started…because they simply don’t know where to begin.

What are your 2 options for a “get ripped routine”?

Option #1) Training to “failure”

Training to failure simply means going until you simply can’t complete one more rep in correct form. This is great for building physique but not for increasing strength.

You will likely gain strength for a short time in the beginning and then level off. If you just want to know how to get ripped biceps without spending a lot of time in the weight room…then this is ideal. Again, it won’t help you get a lot stronger but it will help you get ripped.

Option #2) Stopping before “failure”

This will help you get ripped AND gain strength. What’s the best routine? Pick 3 compounding workouts (ones that target the whole body) and do 5 sets of 5 reps.

Ideally stop each set when you feel like you could still do 1 more. This will ensure you have more energy for the next one. However no matter which option you choose…there are 4 muscle building tips that will help you get 6 pack abs fast.

TIP #1) HIGH INTENSITY

This is the most important point in the whole article. Keeping your workouts brief but very vigorous is the only way to get ripped.

Use a weight that will challenge you…and when you are able to reach the magic 5 sets of 5 reps then add another 10 pounds.

TIP #2) Rest is critical

You should do no more than 2-3 days of high intensity exercise per week…and make sure to rest for at least 3-5 minutes between sets. Giving your body lots of rest both during and between the workouts is critical for your workout plan to get ripped.

TIP #3) Diet DOES matter

Despite what you hear online…it makes a huge difference. Make sure you stay away from supplements and pills, and just get your nutrition through natural foods.

TIP #4) Eat more often

This should speed up your metabolism which will help you lose fat. Follow these muscle building tips and you will get 6 pack abs fast.

One factor of a workout program that causes a lot of confusion amongst those who are trying to build muscle is what they should be doing for cardio.

Common thinking is that cardio should be avoided if you are on a muscle building program because weight lifting and cardio training are complete opposites.

Many individuals, guys in particular, tend to feel that they will ‘undue’ the work they put in during the weight sessions if they pound away on the treadmill.

Their thinking is that all the calories they burned off doing cardio could have gone towards growing them new muscles instead.

While they do have a point, this isn’t the whole story.

The thing to keep in mind is that when you are trying to gain weight, you want most of this weight to be in the form of lean tissue mass, rather than excess body fat. No one wants to gain 20 pounds and then spend the next four months dieting off the consequential 15 pounds of fat that were gained with the five pounds of muscle.

You’re far better off if you can gain 15 pounds of muscle and a measly 5 pounds of fat with it (since regardless of how well your diet is, you do have to accept some fat gain with the new muscle.

To accomplish this goal, cardio training comes in.

What you want to do with your cardio training when on a bodybuilding set-up is keep it limited in duration and frequency, but at a high enough intensity to maintain good cardiovascular shape and to improve nutrient partitioning (the amount of excess calories that are directed towards the muscle cells, rather than the fat cells).

So, aim to perform a maximum of two to three total cardio sessions a week, either at the end of your lifting workouts or on your days off.

One to two of these sessions can be in the form of sprint training, as long as you do not feel as though your legs are being too overworked. If you are already hitting legs with weight workouts three times a week (such as on a full-body weight program), throwing in two days of sprints will have you targeting legs five times a week – WAY TOO MUCH!

As a general principle, your legs should maximally be worked three to four times a week. So, this could be three days of lifting and one day of cardio, or perhaps two days of lifting with two days of cardio.

Keep in mind too that this in individual. If you have poor recovery abilities, you’ll need to knock it down to two or three total leg sessions per week.

Otherwise, moderate paced cardio to get your heart rate up, keep blood circulating, and help prevent muscle soreness should comprise the other one to two cardio sessions each week.

As long as you do that type of protocol, along with ensure that you are eating slightly more food on the days you do perform cardio to maintain a steady weight gain, you should have no issues keeping your body fat levels under control while you work on building more muscle tissue.

The ONLY person you should try to be better than, is the person you were yesterday.

This intelligent quote conveys an important message for you to keep in mind when you are working to achieve fitness goals, whether it be losing weight, eating healthier or building muscle. You only need to be better than how you were yesterday. One of the best way to keep track of your fitness and nutrition progress is to log your activities in a journal on a day-to-day basis. This will help you understand where you started, how far you’ve come, and where you are headed.

To do this, all you need is pen and paper.

Let’s look at the advantages of maintaining a journal – starting with one for fitness

1. To stay on track — If you’ve gone to the gym and wondered what to do for the day and ended up wasting precious time, then a fitness journal is for you. Plan your activities for the day and write it down. When you hit the gym, make a note of your sets, reps and weights as well. On your next visit, you’ll know exactly where you left off and where you need to start over.

2. Why pen and paper? — Yes, the apps and the tabs are all fancy and posh, but pen and paper work best for maintaining your journals. You won’t get distracted by emails and texts when you’re busy burning calories and quietly writing them down.

3. To quantify progress – You’ve dropped a few pounds last week- that’s great! You ran an extra mile yesterday? That’s even better. However, a few weeks down the line you really wouldn’t remember the numbers. Make a note of your stats, along with your exercise routine, to quantify the progress you made.

They say that anyone can exercise for an hour, but it’s hard to watch what goes on your plate for the next 23 hours. And that’s just one of the reasons why you need a nutrition journal –

1. Conscious eating — When we are trying to lose weight, or even gain for that matter, we try to watch our diet. However, we tend to forget about all the quick bites and snacks we’ve eaten on the go. Writing down what we eat throughout the day will make us more aware of our eating habits, so we can make appropriate modifications where needed.

2. Nutrition guide — Your diet could be deficient in iron or you could be facing calcium deficiency issues. Therefore, writing down what you eat will help you analyze the situation. You can then plan your meals in your journal and check them off as you go. For instance, milk is said to be enriched with calcium. Have you had your glass today? Your journal should be able to tell you.

3. Reinforce healthy eating — Along with writing what you eat, you need to also record how you feel after consuming a particular dish. If the milkshake you had last week made you feel tired and bloated, reading about the same a week later will help you make a healthier choice the next time around. In addition, if having the green salad made you feel lighter and more energetic, you can be sure the written word will make way for more greens to come.

Overall, a journal is a must to record, plan, monitor and achieve your fitness and nutrition goals.

Are you looking for the best ways to start losing fat?

Your search is over! Below are the 5 best ways to begin your fat loss journey.

Plan, plan, plan

Planning is critical for individuals that are attempting to lose fat. Don’t stress, it is not an arduous task and takes only around 30 minutes for every week.

What should you be planning?

• Meals – record every meal for the next week. This can be troublesome at first but once you have a repertoire of meals, it will become very easy.
• Shopping List – once all your meals have been arranged, make a checklist of the items you need to make all your magnificent meals.

The extraordinary thing about this sort of forward arranging is you recognize what you require before you set out for some shopping so that, in principle, you won’t purchase any horrible food items!

Set Fat Loss Goals

This is undoubtedly the most crucial tip. On the off chance that you don’t do anything else, please set your goals! What are goals? A goal is something we achieve after we have attained a result.

Which of these are statements and which are goals?

• “I need to lose 15 pounds”
• “I need to lose 10 pounds so I can fit into my new jeans”
• “I need lots of money”
• “I need lots of money so I can purchase a house”
• “I need to get in shape”
• “I need to get in shape so I can run a 5k”

Can you can see the distinction between the statements and goals? Some of you may have seen the 3 little and basic yet influential words “So I Can”. These 3 words transform a statement into a goal.

Start to write you goals NOW!

Write a Food Journal

When I discuss keeping a journal, I don’t need you to record each mouthful that you intake everyday. You only have to score every meal out of 10, focused on it’s apparent “healthiness”. So 1 is very unhealthy and 10 is extremely healthy. To accomplish your fat loss objectives, most meals should be 7 or higher.

Why you should write a food journal:

• You can imagine what you really consume over time and what needs improvement.
• You can track poor fat loss and poor eating in past weeks.
• The food journal will inspire you to attempt to be better consistently.

Working Out

This is the tip that I feel everybody needing to lose fat fears hearing. Working out might be a torment due to the fact that most people view it as burden and being burdened is no fun. Working out ought to be fun, regardless of what the exercise. For me, I love weight lifting! It makes you feel like Superman. But on the flip side I find cardio very uninteresting. What do I do rather than “conventional” cardio are short high intensity sessions, incorporated at the end of my weight lifting.

So how would you make working out fun?

1. Make a checklist of sports you adored as a kid.
2. Next, rank them from most preferred to least preferred.
3. Of the top activities, find where there are clubs close to you.
4. Go try it out!

Don’t be reluctant to contact the clubs. They are constantly looking for new people, so go live it up, make companions, and get your butt out there!

Social Network

Everybody needs help when beginning and proceeding with new life ventures, be it another business, weight reduction or some other life steps that may be new, energizing or even unnerving. I know some of you may be contemplating, “in the event that I tell nobody and I fall flat, it will be fine because of the fact that I just let myself down”.

Well I’m here to let you know that by telling others and getting their backing will essentially decrease the probability of disappointment. When I shed my first pounds, if it was not for the backing of my family I never could have done it. In any case, when I left home for college I put back on practically all the weight I had lost because of absence of help. So I know for a matter of fact, having social backing is basic to weight reduction.

Here is the reason:

• Your loved ones are ready to provide you with the inspiration to continue going when you feel things are getting intense.
• Exercising with friends who have related targets will inspire you.
• Exercising with buddies guarantees activity turns into a fun and social action that doesn’t feel like a burden.

So what this all comes down to: don’t try to loss weight on your own!

To your continued health,

– Connor

Do you want to look fit? Feel great? Workout routines exercises are indeed one helping hand for you to achieve what you truly desire. This is a well planned and organized movement with specific number of times and days to be performed that can help you maintain good health and the best body you ever want in your life. However, one must understand that these exercises are not done for a short length of time, but these aimed to help you get your goal, your fitness desire and help you achieve the best of your general health especially if it’s done and followed well.

Many people today have the difficulty to find a perfect solution to their problems on overweight and obesity. They have tried many possible solutions but failed. They have been complaining of the insufficient time for exercise because of their hectic schedules from work. At a depressed and hopeless state, many people tried diet pills and cosmetic surgeries which are not giving you the best of help. More so, diet is the only healthy way other than exercise that cannot spend you so much time to do and at the same time help you lose weight, but one more can be effective is when combining it with routine exercises because it can give you more chance to lose weight and gain muscles.

Fitness is not just about a sudden plan you want to dwell on to lose weight, but it is more a long term movement that helps you accept the changes in your habit. It gives you the momentum to workout, more like giving you so much interest to work out. What one must consider in planning to do those exercises is to find an exercise that fits and works for you. It really does count because how interested you are to workout is based on what type of exercise that gives you your desire. On the other note, there are people who only workout because they are already obese and overweight? Isn’t it nice when you consider routine exercises even before you gained weight? In fact, these are not just about for overweight and obese people, but these are also for slim ones who want to maintain their optimal health. Do not ever wait for obesity to hit you before you can finally realize the need to do one. It doesn’t necessarily be done at the gym; even at home you can gladly do those things. As long as you perform correctly those exercises, you will get and keep you in shape.

Now, do you want to explore that inert fitness habits, desires and goals you have from the start? Here are workout routines exercises for you. Again, you have to remind yourself these exercises you may or may not apply are permanent. Once you start, never quit because once you do, you will probably end up from scratch and you will get back to where you have started.

1) The ab crunch exercise is one of the workout routines to help you lose weight and tone up the body for women and men specifically the tummy. Follow this workout routine for 10 times daily, Monday to Saturday. Sunday is for you to rest and regain the energy for the coming days of workout exercises.

How to do it:

• Begin by lying down with your hands behind your head with your knees bent.
• Now, slowly and steadily start raising your upper body from the floor. However, your lower back must be kept in the same position.
• Once the upper body is raised on the ideal position, hold it 5 seconds and then lower your upper back and get back to the normal position.
• Repeat the steps.

2) The exercise ball abs workout is also a great workout routine to lose weight. Do these 12 times daily to get the best result. It will not actually take you too long especially if you know the right techniques.

How to do it:

• To begin, sit on the exercise ball in such a way that your upper and lower portions of the back can touch the ball entirely while your feet is touch on the ground.
• Your hips must be positioned slightly out from the exercise ball (slightly hanging) so that your abdomen will feel the abdominal crunching as if contracting when you raise your body from the exercise ball and hold it for one or two seconds.
• After that, slowly get back to the original position, which then complete one cycle.
• Repeat another cycle until 12.

3) Cardiovascular workouts are total body workout routine that can help you lose weight together with diet and give you a good conditioned heart. These are done weekly, 3-4 times for 30-45 minutes daily. You can do each day with different kinds of cardio exercises such as: Swimming, aerobics, bicycling, running, tread milling, brisk walking, stair climbing, etc.

4) Weight lifting is good for both men and women that help in building muscles that can assist in the fat burning process of the body. This is usually done for 30 minutes daily either by standing or sitting using real weights or dumbbells. When using real weight, do it 2 times daily for 2 cycles. For dumbbells, you can do it 10 cycles daily.

How to do it:

• Choose a standard weight that you are very comfortable of carrying which is not too heavy or not too light.
• Carry it with your 2 hands and place it first on the shoulder and try to stretch arms to lift the weight. hold it for 1-3 seconds and lower it down.
• Repeat the steps.

5) Side bending with dumbbells. This one common workout routine exercise is to help you tone your side parts of the tummy. It can also help you feel the total stretch from the weight of the dumbbells pulling sideways downward. Do it on each sides, 3 sets for 15 counts daily.

How to do it:

• Begin by standing feet apart while one hand is carrying a 5 or 10 pounds dumbbell.
• Place one hand on the back of the head and slowly bend on a side where a dumbbell is placed as you can feel a little pain from the weight of the dumbbell pulling you down. Your feet must be kept straight, still and secured.
• When you have reached correct bending with a dumbbell, slowly raise your upper body and get back to the starting position and repeat the steps.

During those exercises, what is more important other than doing it rightly is the fact that you are enjoying what you do. You can have your iPod with you and listen to your favorite dancing music to keep you hype. More so, in every exercise, before starting, a warm up is needed for 10-15 minutes to stretch your muscles in preparation for the workout routine exercises you need to perform. These will then prevent you any muscles trauma and pain. Whether at the gym or home, what is important is you execute well provided that the necessary equipments are complete to ensure the progress of your exercise. Learn the value of rest. Go through your life with these exercises and you will see a big change in you, mentally and physically.

The Low Intensity Cardio Workout

This is one of the most popular workout solutions that are prescribed by many personal trainers. These exercises are targeted mainly at the body fats and hence are great to burn fat quickly. Research shows that low intensity workouts get the energy by burning body fat rather than muscle carbohydrates. Do not get misled by the name though. It says low intensity, but it is quite a lot of work too. To do these exercises correctly, have a cardio machine to track your heart rate. As you increase the intensity of your workout, your heart rate increases. When the heart rate reaches the required levels, you need to maintain it around there for half an hour to complete this workout.

The High Intensity Cardio Workout Solution

As the name suggests, this is a high intensity workout where you need to push beyond your pain limit to achieve the results. Just like it sounds this is really tough. If you think this is not for you, then you are not alone. Many people avoid taking this approach. However, this is a very effective technique to burn fat quickly, if followed properly. During the high intensity workout, body takes energy from the muscle carbohydrates as well as the body fat. If you can ensure that your total calorie intake is lower than the calories burnt, you create a deficit. This deficit can help burn fat and reduce your weight too.

Drawbacks of these cardio workouts

While low intensity looks like an easier option, it has some drawbacks. To achieve the right results, the heart rate needs to be brought to a level where the body starts burning fat. This can take up to 10 minutes for an average human being. This really means that the first ten minutes of your workout are not contributing much to your health. Now if you are pressed for time during the day, would you want to waste 10 precious minutes doing nothing but raising your heart rate? With the high intensity workouts, the problem is sustenance. One cannot sustain the high intensity for long.

The Best Solution: A middle way

The best solution to this is to stick to the advantages of both and get rid of their drawbacks. This is in fact very simple. Since the first 10 minutes of low intensity workouts are unproductive, perform the high intensity workouts during this time. Once you have started sweating and have pumped up your body, you can switch to the low intensity workout and sustain it for 20 to 30 minutes. This integrated approach will help burn the body fat quickly, and also create a calorie deficit to help reduce your weight. Be prudent in picking your exercises and you should be burning your body fat and smiling with confidence pretty soon.

Belly Fat is the most difficult fat to get rid of and causes serious health issues but researchers discovered a new injection that may help humans reduce stomach fat.

We are all aware that obesity is a growing issue in the United States and many individuals are searching endlessly for quick solutions to lose weight. The Centers for Disease Control and Prevention predicts that 42 percent of Americans will be obese by 2030. The bad part about this is that most people carry the fat in their abdomen area which studies have shown to be the most dangerous. Many Americans think they can do sit ups or crunches to lose stomach fat but you will only harden the muscles under the fat. You must do cardiovascular exercises such as running or jogging to lose weight all over then do ab workouts.

Researchers at Ohio State’s Comprehensive Cancer Center are finding out that injecting a small capsule of heat generating cells in the bellies of mice helped them turn their white or bad fat, which stores fat in the body, into brown fat. Brown fat is good because it speeds up the metabolism, which led the mice to eventually lose about 20% of belly fat after 80 days of treatment. Ouliana Ziouzenkova with Ohio State’s Comprehensive Cancer Center, says “We call it thermagenic fat”.

The mice did gain some weight back overtime but it wasn’t dramatic. Researchers also found that the vaccine caused a decrease in visceral fat, the fat around the organs, which was very important.

If the injections are created for humans, it will not be used as a weight loss device just yet. Instead it will be used for individuals that are not capable of exercising, for instance, elderly people or individuals who are handicapped. However, for the ones who are not physically impaired, diet and exercise is the only way to lose weight and reduce belly fat successfully. You can’t just exercise one day then stop all of a sudden. You have to stay dedicated and work at it until it becomes a routine. If it’s hard to stay motivated you can find a partner to work out with you and join you in your diet plans. You can start small by making small changes to you calorie intake and walking if you don’t have much energy or time to join a gym. Start your healthy habits today and become a healthier person for the future.

Women need to learn how to do the right exercises since the male and female body respond differently. Typically, men can develop far more muscle mass than women can but by doing women ab workouts with exercises specifically designed for the female body, they too can achieve a flat stomach but also ripped abs.

If you want to tighten your stomach muscles and even develop a slight six pack, you can simply by knowing how. The following information and ab workouts for women will show you the most effective and fastest way to achieve this goal. Using these exercises provided, you can get the flat stomach you always wanted but also muscle definition. By the time summer arrives, you will look amazing in your swimming suit and short tops.

For starters, you want to begin your fitness regimen with your workouts that target the lower muscles. The lower abdominal muscles are smaller and weaker than other muscle groups in the stomach, which is why they are typically underdeveloped. What happens is that if you begin your workout focusing on the upper muscle group, the lower muscles would be fatigued and thereby, not respond the way you want. Trying to achieve a flat stomach and ripped muscles putting the lower abs last would take far too much time.

In addition to performing ab workouts for women, you need to pay close attention to your diet. Now, this does not mean going on a trendy diet, one consisting of high proteins or low carbohydrates, but a diet of well-balanced foods. We recommend you choose fresh fruits and vegetables, whole grains, lean meats, essential fats and healthy carbohydrates. Then, instead of eating three large meals a day, consume six small meals, which will also boost your metabolism to burn more calories.

It is also important that the your ab workouts increase in intensity as well as speed. If you want a fabulous stomach, you cannot simply do the same exercises all the time and at the same intensity. Instead, you need to trick the muscles by using a variety of exercises so all the various muscles are used, while intensifying each of the exercises. This challenges the muscles so the workouts are more effective and the goal of a great stomach is achieved much quicker.

Finally, while you want to use a variety of exercises for women ab workouts and you need to increase the intensity level, you also want to be careful not to overwork the muscles. For the best results while reducing risk of strain or injury, you should never work the abdominal muscles more than four times a week, preferably three. During the off days, it is important to focus on other core muscles while also doing cardio work. Unfortunately, when muscles are overworked, the time and effort put into the your workouts is actually counterproductive.

Following a few simple tips such as this will help you transform your appearance but also build stronger abdominal muscles, which is good for your overall health. While it might take a little more time to see the results you want than if you were a man, being consistent with ab workouts and choosing the most effective exercises would prove successful.

Six pack abs mean a lot in the 21st century. Exercise and weight loss are some of the most lucrative markets around with millions being made every day. Everyone wants to be sexy. Everyone wants to look like a superstar. But if you go to the beach, how many people are sexy superstars?

If I gave you instructions to make you a sexy superstar, would you follow them? If I told you how I got my six pack abs would you then do it? Here are 3 steps.

1. Decide what you want. ie – six pack abs.
2. Get directions. ie – a book with exercises and instructions to get a six pack.
3. Take Action. The greatest cause of failure in getting a six pack is failing to take action. It’s not that you can’t get one; it’s that you aren’t taking action. Nothing will ever change in your life unless you take action to change it. If you took just this step, you could go miles in any direction. Be a person who takes action and you will forever be a winner. Get the six pack abs you want.

The exercises are all out there and instructions abound. We live in the information age and you can find literally hundreds of books on every topic, yet despite having all the information we need, we are more obese than ever.

Not a day goes by when you don’t hear about something to do with losing weight or getting slim. The call is getting greater and louder every day to be a sexy superstar. As the generation of McDonald’s and KFC, we need to take action and change our destiny. If you want six pack abs, then you have to take action and claim them.

Put your hand up if you want to be fat and ugly. I can’t see you, but I am certain that no one is putting up their hands.

So what is the answer? The answer is taking responsibility. Nothing will happen until you take responsibility for yourself. Nothing will happen until you decide that you are going to change your destiny; no one else can change it for you. If you want six pack abs, then I can give you the path, but first you have to decide that you want them.

No I do not mean a vague “Yeah it would be good”, I want to hear “I desperately want six pack abs”. Only then is your desire strong enough to bring you to action. Only then do you have the power to become a sexy superstar.

The future is in your hands. Your future is yours. Make the decision to take action and you will surely have your six pack abs.

Did you know that long steady cardio exercise, like running, has now been scientifically proven to be detrimental to your health? According to research by Dr. Al Sears all those long jogs can result in cardiac distress, a shrinking of the heart, a reduction in bone density (causing osteoporosis) and a general gain in fat once exercise ceases.

First, let’s look at the distress that long steady distance running puts on your heart. Evolving from our hunter gatherer days we had no real necessity to run long distances, in fact the only running we ever did was in short bursts to avoid predators or to catch food. Our body simply isn’t designed to run long distances and the stress you put your heart under during this time can set you up for a heart attack. It’s a fact that many marathon runners do die of heart attacks.

Second, this type of cardio reduces the size of our heart rather than strengthening and increasing its size. Our body is a fantastic machine capable of adapting to anything with time; if we run long distances our body adapts to be more efficient at this activity. Fat is the preferred energy source from our body and so the more you train long distance the more efficient the heart becomes at using less fat. To be more efficient the heart will shrink in size, just like the engine in a scooter is more efficient than a 4×4.

Third, repetitive forces that are put through your joints like the ankles, knees, hips and back not only create repetitive injury but also reduce the bone density. Strength training is the key to improving bone density, keep the exercises short and with plenty of resistance. This type of training forces the bones to grow stronger, remember the body is a master adapter, so that next time you perform your strength exercises your bones are more capable of dealing with the strain. Long steady cardio puts your bones under undue distress and causes them to prematurely break down.

Finally, losing fat is about becoming less efficient with your fat energy supply so you use up more and produce less. Long steady cardio does use more fat than any other type of training during the exercise itself. However, as the body uses a lot of fat as energy it then turns all further calories into fat ready for the next long cardio session. This is fine when you are training regularly because you are burning the fat during exercise but as soon as you stop that extra fat is going to keep on being produced. Back to square one! So long cardio sessions are not good for fat loss in the long term.

So what is the answer? You must start training your heart like any other muscle in your body and in a way that it was designed to be used – short bouts of quick exercise with high exertion. This type of activity is exactly what we evolved to do, think back to our hunter gatherer days. As I said earlier, our body is a master adapter and hard short bouts of exercise will induce an increase in heart strength and size. Also, as our body no longer requires the excess body fat to fuel our runs it will be used as energy for long term body maintenance. Combine this type of quick activity with some strength training and you are well on your way to better health and fitness.

For more information on how to perform this type of training you can contact me via my website or sign up for my newsletter.