Six Pack Abs Diet Strategy

With summer approaching very quickly, most of you have begun to think about starting on your transition to get the six pack abs that you've always wanted. You may have taken a stab at achieving this goal in the past, but frustratingly, you didn't have much success. Getting the six pack abs to clearly show through takes more than just hard work and effort; it takes the right type of strategy to get the job done.

If your approach is flawed in any manner, it will set you back and keep you from realizing true success. Therefore, your job this year is to get on a proper strategy first and then put in the hard work. When you do these in combination, this will be the year that the six pack abs become yours. Here's what you need to do.

DIET:

There's no question about it, getting the six pack abs is going to be predominately a factor of eating right. If you aren't watching the foods you put in your mouth with each and every meal, success will elude you. If you were to gather a group of people in a room who have already achieve the six pack abs and ask them their number one tip for results, 90% of them would state diet. It really is that important.

CALORIES

Figuring out your calorie intake is paramount so what you need to do first. Most people starting out on a fat loss program will begin losing body fat at an intake of about 13 calories per pound of body weight (provided you are doing workouts 3-5 days a week), but don't be surprised if as you progress you have to bring this down closer to the 9-10 calories per pound range.

At the lower body fat levels, your body is going to fight you harder to get the six pack abs you're after. When you get to the point of having to lower them this much, it's wise to calorie cycle between the very low levels and slightly higher levels to ensure that your metabolism doesn't crash. Place a few more calories (and carbohydrates) on days you have a heavy workout and lower them again on days you don't.

PROTEIN

Next is your protein intake. When shooting to get the six pack abs look, protein needs to be high. It'll boost your metabolic rate up, prevent the lean muscle mass loss that typically accompanies very low calorie diets, and keep you from feeling hungry. Make no mistake about it, when you're at 9 calories per pound of body weight as your intake, you will be very happy to have the extra protein content of your diet up higher.

CARBOHYDRATES

Carbohydrates are the nutrient that gets discussed the most when the topic of the six pack abs comes up. Cycling these tends to be very effective for results since as you go lower the body will burn up more body fat and you'll also reduce your overall water retention, making you appear leaner.

They are important to keep in there some days, however. If carbs are too low for too long of a time, energy levels will drop, cravings will become extremely intense, and your resting metabolic rate will plummet. At the very least, put 25-50 grams both before and after your workout sessions on the hard days and never omit vegetables (a low calorie carbohydrate) source from your diet.

Every three to four weeks on an intense diet also be sure to have a full fledged high-carb weekend where you eat a much greater number of carbohydrates in order to keep your metabolism firing. This short carb-up period should be primarily focused on high-carb, low fat foods while keeping your protein intake relatively constant to prevent fat from being regained.

When done correctly these are extremely beneficial at preventing stalled progress and something every strict diet must have.

FAT

Finally, you must not forget fat. When it's time to really get ripped up so you can get the six pack abs physique, you will not be eating all that much dietary fat. Limit it to only a few grams per meal coming from the absolute healthiest sources such as flax seeds, flaxseed oil, olive oil, nuts, and fatty fish or fish oil.

Keep in mind a long-term maintenance diet should provide more daily fat to your intake (15% of total calories minimum) but for the purpose of this plan, you'll be taking it lower.

Like any other time, be sure to avoid fat in the time period right before and after your workout as this will only slow the digestion process. Those meals should be strictly protein and carbohydrate meals and then 4-7 grams of fat should be added to 3-5 of your other meals during the day depending on your overall calorie requirements.

OTHER FACTORS

Finally, don't forget some of the other factors that will influence how easily the six pack abs come to you. These include things like sodium intake (which can result in a bloated appearance), the amount of sleep your getting each night (which is important to control carbohydrate cravings), as well as how much clear fluid you're drinking on a daily basis.

You must remember that in order to get six pack abs, you're going to have to take an entire lifestyle approach to it. What you do in the gym definitely does matter, but if you're not on your game the rest of the time, you're still going to struggle.

SUMMARY:

To summarize, here are the steps to take to create your six pack abs diet plan.

1

 SET CALORIE INTAKE

Multiply your current bodyweight in pounds by a factor of 9-13 calories to get your daily calorie total. Note that you should try to start at the higher end of the scale and work your way down depending on the progress you're seeing. There's no sense taking calories any lower than you have to.

2

 SET PROTEIN INTAKE

As discussed, a higher level of protein is essential so take in 1.2-1.5 grams per pound of body weight. Multiply what you get from that equation by 4 calories per gram to get how many calories of protein you'll be eating each day.

3

 SET OTHER MACRONUTRIENTS

To finish off the diet, subtract your protein intake calories from your target daily calorie intake and that gives you how many calories are left over for fat and carbohydrates.

Set your pre and post workout carbohydrate levels (25-50 grams) and then add some to other meals if desired. Remember there are four calories per gram of carbohydrate. Once you have that figured out, then set your fat grams with the remaining calories left (9 calories per gram for dietary fat).

Remember to think about cycling the carbohydrates in your plan as well so that you'll see varying calorie levels across the week.

CONCLUSION:

By getting your diet in order, you will take a huge leap forward towards seeing results at getting the six pack abs you're looking for. Remember that if you do fall off the plan, don't beat yourself up over it too much, just get right back on where you left off.

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Killer V-Cut Abs Workout

Get That: The Abdominal V (abs)

Master these lower abdominal and oblique moves to bring out your "sex lines."

Scoring even the slightest visible abs through an intense workout routine and finely tuned diet is no easy feat for anyone who isn't genetically predisposed, but how do you step up your game even further and bring legitimate definition in the area?

We've asked founder of TRyMFitness and training correspondent toHUMANFITPROJECT,  Tim McComsey, NASM-CPT for a write-up and demo of a two-day per week routine to land those lower abdominal and oblique cuts that some women (we asked them) like to refer to as "sex lines."

THE WORKOUT >> 

1. 

> Perform the routine two days per week.
> Take 15-30 seconds rest in between sets. Take 60 seconds rest in between exercises.

Sets: 5 
Reps: 15, 12, 10, 10, 10

2. Decline Russian Twist

Sets: 5 
Reps: 12, 12, 12, 12, 12 [6 reps per side]

3. Hanging Leg Raises

Sets: 5
Reps: 12-15

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Top 5 Facts a Bodybuilder should know

As will be shown in this article, aerobic training can be a valuable tool when aiming to increase mass. Learn about this and other facts every bodybuilder should know...

In bodybuilding, as in any other discipline, there is much speculation surrounding the various methods and processes underpinning the ways in which to succeed.

These speculations often lead to confusion and frustration on the part of the aspiring bodybuilder. For example, there is a misconception, in terms of nutrition, that avoiding fat at all costs will enhance ones health and create a winning physique. Research, however, would prove that strategically including the right type of fats, in the appropriate ratios, will not only improve health, but enhance physical development.

Also, there is a belief that training aerobically will deleteriously impact on muscle growth. As will be shown in this article, aerobic training can be a valuable tool when aiming to increase mass. These are but two examples. There are many others. In fact, there are certain universal truths every bodybuilder should know. The following are guaranteed to improve anyone's physique.

1: Lift Progressively Heavier Weights.

    A fundamental requirement for anyone wanting to achieve size is to increase the amount of weight lifted from session to session. This increases the intensity of the session and ensures the muscles are subjected to sufficient stress, which will, in turn, elicits results.

The beginner bodybuilder would first aim to achieve a certain number of repetitions, with a certain weight (say 10 repetitions with 50 kilograms on the bench press). The following week, 2.5 kilograms would be added, and so on, until the lifter can only complete six-eight repetitions.

The aim will then be to, once again, complete 10 repetitions with the weight they are currently achieving six-eight with. The truth is, the only way to progress in bodybuilding is to subject the muscles to greater a greater level of intensity on a continual basis - commonly know as progressive resistance training.

In fact, a plateau may ensue if the same intensity is applied to the muscles day in day out. A plateau will halt progress and could diminish results. If one finds they cannot increase their training weight, overtraining might have occurred and this will need to be addressed before further gains can be made (refer to fact 10).

2: Eat At Least One-Gram Of Protein Per Pound Of Bodyweight

Most of today's bodybuilders, and indeed athletes in general, know that protein is an important nutritional component.

However, what many fail to realize is to achieve to ones physical goals, protein is required in greater amounts than previously thought.

      In many quarters it is still thought that 70-80 grams per day is acceptable. This has been proven to be erroneous. Protein is a chemical compound essential to many of our biological processes - most notably for bodybuilders, the building of muscle. Protein synthesis (the converting of amino acids to proteins to repair and rebuild) can only sufficiently occur if an adequate amount of protein is consumed.

Given bodybuilders subject their muscles to greater stresses than the average person, it follows their diets should be comprised of a higher percentage of protein. A good starting point (one that has been know in bodybuilding circles for some time) is one gram of protein per pound of bodyweight. More is better in my experience. Many take in almost double this amount.

Eating plenty of protein is probably the second most important variable, after training intensity, when it comes to building size. Foods rich in protein include eggs (which contain the highest biological value of any food protein), milk, chicken and red meat. One should make an effort to consume 30-40 grams of protein 5-7 times per day. One reason for not gaining sufficient size, is a lack of protein, and this can often be attributed to the inconvenience associated with correct meal timing and planning: supplements will help in this regard.

A good whey protein supplement (shown to be the most effective) will supply around 30 grams of protein if mixed with milk. This can be prepared and consumed in an instant. Indeed, the importance of protein can not be overstated. A typical days eating (off-season) could be as follows:

         Breakfast (8.00am):

• One six egg omelette with cheese.
• One glass of milk.
• One cup of oatmeal.
Mid-Morning Snack (10.30am):
• One whey protein shake.
• Two bananas.
• Small bowl of rice.
• One slice of cheese (50 grams).
Lunch (12.30):
• One chicken breast.
• Large bowl of rice.
• One glass of milk.
Mid-Afternoon (3.00pm):
• One whey protein shake.
• One apple.
• One carrot.
• Two peanut butter sandwiches.
Dinner (6.00pm):
• 350 grams of steak.
• One glass of milk.
• Two large potatoes.
• 200 grams of broccoli.
Evening Meal (9.00pm):
• One whey protein shake.
• Small bowl of rice.
Before bed (10.30; optional):
• One whey protein shake

3: Get Adequate Sleep. 

Sleep is crucial for many reasons. For bodybuilders, sleep will assist the protein synthesis mentioned in the last section and help to mentally recharge the lifter for their next training session.

Sleep also assists testosterone and growth hormone manufacture. One thing to remember about sleep is the fact it often means 8+ hours without food. This could spell disaster for the serious lifter as the muscles might eventually begin to break down their structure to supply glycogen to the brain and other organs (gluconeogenesis)

To negate this, eat a high-protein meal before retiring to bed, and one immediate upon rising (if aerobic training is not planned for that day). To achieve adequate sleep, the consensus seems to be seven-nine hours per night. To get this amount employ the following:

• Take a warm bath before retiring.
• Listen to relaxing music.
• Eat a small amount of carbohydrate.
• Retire at the same time each night.
• Don't watch television in bed.
• Resist sleep medications.
• Avoid alcohol and cigarettes.

4: Develop A Positive Mental Attitude.

Thinking positively will enhance the muscle-building process in a number of ways. Quality of training will improve if one is able to approach each session with confidence and an expectation they will achieve their training goals. If one is experiencing negative feelings, this will have a negative impact on their training.

For example, dwelling on a negative event while trying to apply maximal intensity will take the mind (arguably the most important muscle-building organ) off what is to be achieved - namely, a complete connection between mind and muscle. Speaking about ones body in negative terms will also impede progress. The body should always be spoken about on a favorable light, without losing sight of exactly what needs to be improved upon.

Indeed, visualizing greatness will, in turn, become a self fulfilling prophecy and goal attainment should stem from this.

To develop and maintain a positive attitude employ the following:

• Associate with positive people.
• Practice positive self-affirmation (repeat positive statements to oneself on a regular basis).
• Visualize success.

5: Manage Stress.

Negative stress is probably the single most destructive thing one will encounter on their road to superior muscle growth. Everybody, everywhere, encounters a certain amount of stress, on a daily basis. This is natural, and survival is dependant upon it.

Eating, training and talking are all stressful, and we should never avoid any of these. However, these are largely unavoidable and positive forms of stress. Negative stress (distress), on the other hand, is to be avoided for it can undermine any attempt to relax and grow (key aims of any bodybuilder).

These events include smoking, drinking to excess, negative thinking, incessant arguing and lack of sleep and can cause the release of large amounts of cortisol. Cortisol is the body's main stress hormone, its release causes all manner of problems: constricted arteries, high blood pressure, the shutting down of various organs in preparation for fight or flight and thickened blood. Cortisol will literally consume protein tissue, and enhance the deposition of fat - exactly what a bodybuilding does not want.

The following are effective stress-management techniques:

• Eat well and exercise regularly.
• Practice deep-breathing techniques.
• Try to remain optimistic (eliminate negative self-talk).
• When encountering a problem, focus on a way forward rather than the problem itself.

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Killer Chest Workouts

Muscle Building Workouts: Killer Chest Workout At Home

These are extreme hardcore killer chest workout at home without equipment. 

In chest workout we need to work on all three heads of chest muscles. 

> Warm up- spot jog for 5 to 10min.

> Then suryanamaskar- 2 sets and 15 reps. 

> After that push ups- 1set-15 reps

> Push ups and burpies- 2sets-15 reps

> After that Dragon push ups- 1 set 

Dragon push ups: Put your right hand and left leg forward with your chest forward and then put your left hand and right leg forward with chest forward.  Trying to pose like a Dragon during push ups. will not only work your chest but your core muscles and shoulder and triceps muscles. 

Superman Push ups; This exercise targets the core, triceps and bicep muscles. In this pose you have to keep your elbow in while going down and while coming up extend your triceps and one leg and then the other leg and lift your hand ina Superman pose. This way you can alternate with the right and left hand and the opposite leg.

Finger tip Push ups

In this pose we are trying to build up finger, joint wrist and shoulder  with the pectoral muscles.

Plank push ups (Lilliane push ups)

These push-ups require you to keep the hand in front of the head, legs wide apart and then do push-up. This works the core, wrist and pectoral muscles.

Clap and push up

Jump up and clap your hands and go down and push-up with low impact and chest press.

- Share this and Help other Chest Lovers

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Arnold Biography

• Arnold Schwarzenegger biography
• 
  
• NAME: Arnold Schwarzenegger
• OCCUPATION: Film Actor, Governor
• BIRTH DATE: July 30, 1947 (Age: 66)
• PLACE OF BIRTH: Graz, Austria
• NICKNAME: Arnie
• NICKNAME: The Governator
• NICKNAME: Conan the Governor
• NICKNAME: The Running Man
• NICKNAME: Austrian Oak
• NICKNAME: Conan the Republican
• NICKNAME: Styrian Oak
• ZODIAC SIGN: Leo

Arnold Schwarzenegger was born on July 30, 1947, near Graz, Austria. He rose to fame as the world's top bodybuilder, launching a career that would make him a giant Hollywood star. After years of blockbuster movie roles, Schwarzenegger went into politics, becoming governor of California in 2003. In 2012, he returned to his acting career, starring with Jean-Claude Van Damme

Arnold Schwarzenegger was born on July 30, 1947, near Graz, Austria. Schwarzenegger's childhood was far from ideal. His father, Gustav, was an alcoholic police chief and one-time member of the Nazi Party, who clearly favored Arnold's brother over his gangly, seemingly less athletic younger son.

Gustav is reported to have beaten and intimidated Arnold and, when he could, pitted his two boys against one another. He also ridiculed Schwarzenegger's early dreams of becoming a body builder. "It was a very uptight feeling at home," Schwarzenegger later recalled. So uptight and uncomfortable, in fact, that Schwarzenegger would later refuse to attend the funeral of his father, who died in 1972, or his brother, who was killed in a car crash in 1971.

As an escape, Arnold turned to the movies, in particular Reg Parker, a body builder and star in B-level Hercules movies. The films also helped propel Schwarzenegger's own obsession with America, and the future he felt awaited him there. Getting to his new country was the issue. Schwarzenegger found his answer in Joe Weider, the man behind the International Federation of Body Building, an organization that sponsored contests such Mr. Universe and Mr. Olympia.

Weider loved Schwarzenegger's bravado, sense of humor, and the potential he saw in the young body builder. Weider's instincts couldn't have been more dead-on. In all, Schwarzenegger would win an unprecedented five Mr. Universe titles and six Mr. Olympia crowns during his bodybuilding career.

Equally significant, Schwarzenegger, who had immigrated to the United States in 1968, helped propel the sport into the mainstream, culminating in the 1977 documentary, Pumping Iron, which tells the tale of Schwarzenegger's defense of his Mr. Olympia crown. Stay tuned for next update on his entry to his movies... must share this

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Lazar Angelov Full Workout Plan

LAZAR ANGELOV FULL WORKOUT ROUTINE :

•Monday: Chest

Flat Bench 4×8
Incline Bench 4×8
Decline Bench 4×8
Pullover 4×12
Hammer Press 3×12
Dips 3×12

•Tuesday: Back/Traps
Bent Over Row 4×8
Deadlift 4×8
Pulldowns 4×12
Pull Ups 4×12
Cable Row 4×12
Shrugs 6×10

•Wednesday: Delts/Abs
Military Press Behind The Neck 3×8
Machine Press 4×8
Lateral Raises 4 x 10
Weight Plate Front Raises 4×10
Front Raise 4×10
Reverse Pec Deck 4×10
Reverse Fly’s (on incline bench) 4×12
Weighted Sit Up 4x failure
Hanging Leg Raise- 4x failure
Side Bends 4x failure
Side Crunches 4x failure

•Thursday: Rest-Recovery

•Friday: Triceps/Biceps
Close Grip Bench Press 4×8
Pushdown 4×8
EZ Bar Skullcrusher 4×10
Cable Kickback 4×12
EZ Bar Curl 4×8
Wide Grip Curl 4×8
Hammer Curl 4×8(each hand)
Concentration Curl 4×12

•Saturday: Legs/Abs
Squats 4×12
Squat (to bench) 4×12
Bulgarian Squat 4×12
Quad Extensions 4×16
Stiff Leg Deadlift 4×12
Leg Curls 4×16
Glute Kickbacks 4×20
Calf Machine Raises 4×20
Seated Calf Raises 4×20
Leg Press Calf Raises 4×20
Weighted Sit up 4x failure
Air bike 4x failure
Side Bends 4x failure
Barbell Twists 4x failure

•Sunday: Rest-Recovery

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