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kingsphysique1 · 5 years ago

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secret suplemets

body building ebook

There are literally hundreds of supplements on the market

targeted at body builders and meant to increase your body size. They

are designed to maximize the body’s natural abilities and help you get

the body mass you want. How do you know which supplement is right for you?

Creatine

Creatine is the most popular and commonly used sports

supplement available today. There are numerous studies backed by

anecdotal evidence that support the efficacy of creatine

supplementation. For the majority of the population, including both

elite athletes and untrained individuals, creatine supplementation

increases fat free mass and improves anaerobic and possibly aerobic

performance.

Creatine is a natural constituent of meat, mainly found in red

meat. Creatine is manufactured naturally in the body from the amino

acids glycine, arginine, and methionine. This process takes place in the

kidneys, liver, and pancreas.

Approximately 40% of the body's creatine stores are free

creatine (Cr), while the remaining 60% is stored in form of creatine

phosphate (CP). The typical male adult processes 2 grams of creatine

per day, and replaces that amount through dietary intake and

fabrication within the body.

Creatine is used for the resynthesis of ATP. ATP, or adenosine

triphosphate, is the "power" that drives muscular energetics. When a

muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by

breaking this bond powers the contraction of the muscle.

When ATP is depleted within the cell, the cell can no longer

contract. There are several methods by which the body rebuilds ATP.

The fastest method, without oxygen, is through CP. Creatine

phosphate is "split" to yield the phosphate portion of the molecule.

This phosphate portion bonds to the ADP, turning it back to ATP. Once

CP stores within the cell are depleted, the body must use other

methods to replenish ATP.

Supplementation with creatine increases Cr and CP within the

muscle, allowing further capacity to regenerate ATP. In other words,

the creatine enhances the ability of the muscle to maintain power

output during brief periods of high-intensity exercise. The periods are

brief because the ability of a cell to store CP is limited, therefore the

body will quickly move to other methods of replenishing ATP.

There are two way to decide what dosage of creatine you should

take. In the “loading phase” which is where you begin adding creatine

to your diet, the dosage is 20 grams a day for five to seven days.

After that, it’s recommended that you stick to 5 grams per day.

You can also calculate creatine dosage according to body weight

and mass. Follow along closely, this could get confusing! Not really,

though. Experts say in the “loading phase”, you should be consuming

.3 grams of creatine per kilogram of body weight. So if you weight

200 pounds, the formula would look like this:

1 lb divided by 2.2 kg multiplied by .3 = 27 grams of creatine per day

After the loading phase, your weight is multiplied by .03, so you

would require 2.7 grams in the maintenance phase.

Essentially, creatine can create muscle fullness as well as create

an environment within your body that is conducive to muscle growth.

It can also delay fatigue during repeated workouts. However, you

must use your creatine regularly instead of sporadically for it to be

effective.

Creatine is also thought to increase the body’s aerobic abilities.

One study showed that using creatine supplements help to reduce the

oxygen cost of activity so less strain is placed on the cardiovascular

system while performing aerobic activity. This is a huge advantage for the body builder as this means you will be able to work harder and

longer losing fat and building up muscle.

Creatine is safe for most everyone to take with the exception of

people with renal issues. Doctors are even beginning to endorse

creatine which is generally unheard of with supplements.

Many people like to take their creatine in a shake as it most

often comes in the form of powder. You can mix the creatine powder

with some skim or soy milk and even add some fresh fruit for flavor.

It is generally a good idea to have your creatine after you workout so

that the glycogen in your body is replenished and recovery can be

enhanced.

Glutamine

ng body builders is glutamine.

Glutamine is a non-essential amino acid that is produced naturally by

the body. Sixty percent of glutamine is found in the skeletal muscles.

The remainder is in the lung, liver,Another popular supplement amo brain, and stomach tissues.

Over 60% of our amino acids come in the form of glutamine.

Under normal conditions, our body can produce more than enough.

However, during times of stress, glutamine reserves are depleted and

must be replenished through supplementation. This includes stress

that the body is under during periods of exercise.

If you have too little glutamine in your system, it can result in

muscle loss. This amino acid is essential to muscle building because it

helps nitrogen in the body move around to where it needs to be. You

have to have a positive nitrogen balance in order to gain muscle mass.

Creatine is also thought to prevent sickness, promote healing,

prevent sore muscles, and speed up growth hormone production.

The typical American diet provides 3.5 to 7 grams of glutamine

daily which is found in animal and plant proteins. Many people are

choosing to supplement daily due to the long growing list of benefits.

Research shows levels of supplementation from 2 to 40 grams

daily. Two to three grams has been found to help symptoms of

queasiness. This two to three gram dosage used post workout builds

protein, repairs and builds muscle and can induce levels of growth

hormone found in the body. If you want to build a ripped body, you’ll need both creatine and

glutamine alike. Again, it usually comes in powder form, so you’ll

want to take it with milk or in a shake.

Protein

The importance of protein to a body builder is a no-brainer. It is

the single most important nutrient in a body building regimen. Protein

is what makes up and maintains most of the stuff in our bodies.

Protein has been shown to have the best effects on the body when

combined with carbohydrates.

Much of your protein will come from your diet, but if you really

want to grow your body mass, increasing protein through weight

gainers or protein powders is necessary. Of course, you’ll need to be

careful not to overdo it and monitor the amount of protein you are

consuming.

The best type of protein supplement on the market is whey

protein because it is the highest yield. Whey is the best investment

because of its capacity as a post-workout recovery supplement. This is

a critical time after severe physical stress when the cells will act like a

sponge and take in almost anything. The extreme hunger of the cells

and the fast-acting properties of whey will make sure you use the best

window for recovery to the fullest.

If not, the body will hunt the stored reserves of nutrients and

when on a diet for example that will cause them to rob other muscle

tissue of glutamine. So whey is the best protein, especially on a diet.

It also supplies the most amino acids that bodybuilders use.

Its unfortunate high cost however makes me advise you to use it

sparingly. Whey protein is the only choice when on a diet however.

When on low-carb diets whey can function as an alternate source of

energy, sparing hard-earned muscle protein and glutamine stores

within the body.

As with creatine, the best time to take your protein supplement

is post-workout. As we said before, it’s good to combine your protein

with some form of carbohydrate for maximum results. Combine the

powder with some eggs, low-fat milk, ice cream, and olive oil. You can

also add in some fruit for flavor.

Nitric Oxide

Another powerful supplement you can take as part of your body

building program is nitric oxide. Many body builders take nitric oxide

for a variety of reasons.

Nitric Oxide, a key molecule manufactured by the body, causes

vasodilation [an expansion of the internal diameter of blood vessels],

which in turn leads to increased blood flow, oxygen transport, delivery

of nutrients to skeletal muscle and a reduction in blood pressure.

Nitric oxide promotes extended ability to life weights. It also

signals muscle growth, speeds recovery, and increases strength along

with stamina. This element also increases energy levels and some

people even feel that it promotes a better sex life!

During a workout, when a muscle contracts and blood vessels

dilate, Nitric Oxide is present for a brief moment. The release of nitric

oxide creates surges of blood flow, which is the muscle pump we are

familiar with. Unfortunately this pump is only temporary, and will

dissipate shortly after you complete your workout.

It often comes in pill form, and should be taken in the

manufacturer’s recommended dosage. Nitric oxide also comes in

powder form as well, so you can take it in a shake just like with other

powdered supplements.

Steroids and Growth Hormones

We’re not going to spend a lot of time on these types of

supplements because they are certainly not recommended, but they

are used by body builders all over the world. Both of these substances

are highly controversial, and in many places, they are illegal.

Steroids and growth hormones stimulate muscle growth often

quite quickly which is why they are so popular among body builders.

They also enhance performance making a person stronger and

extending their stamina.

Steroid use is generally not condoned in the sports world and

constant testing is done of the athletes to see if they are getting an

unfair advantage by using steroids or growth hormones.

Steroids do have some advantages. They are used in treating a

variety of health problems including AIDS, cancer, and other serious diseases. They help the body fight the ill effects of these diseases and

promote healing.

However, steroids have some serious health implications when

taken for reasons other than therapeutic. They can cause serious liver

damage and even lead to liver failure.

Steroids increase testosterone production which can lead to

overly aggressive behavior, a decrease in libido, and low sperm count.

The reason many body builders use steroids is because they

increase water retention in the muscles which leads to an anabolic

state. However, this increase in fluid retention makes the heart work

harder which can increase blood pressure and even bring on a heart

attack.

All steroids eventually change to estrogen which causes

feminization in men. That causes an enlargement of the breasts along

with an increase in fatty deposits.

Growth hormones stimulate the elements in the body that make

muscles grow. They are naturally produced by the body, but many

body builders take them to basically tell their muscles to get bigger.

They can be dangerous, though, as well.

You can get huge, ripped muscles without having to resort to

using illegal substances like steroids or artificial growth hormones.

They can make you bigger quicker, but the disadvantages far outweigh

the advantages you are taking by introducing these substances into

your body.

Body building has long been thought of as a man’s sport, but

more and more women are getting interested in it as well.

#supplements #anabolic steroids #legal steroids #buy injectable steroids #information about steroids #best steroids online #steroid cycle #supplement knowledge

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kingsphysique1 · 5 years ago

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MEN S PHYSIQUE CONTESTS

body building ebook Hydrowhey Protein Powder

As you get more and more into the sport of body building, youmay want to consider showing off your hard work by entering into abody building competition. There are many local gyms that holdcontests as well as national competitions that are held on an annualbasis. Before you actually enter a body building competition, you reallyneed to know what they’re all about in the first place. Take the timeto attend a competition before entering and pay close attention to thetechniques the exhibitors use and ask questions about what the judgesare looking for. Do not enter a body building contest just because you’ve lost abunch of weight. These contests are about great physiques with tonedmuscles – not about people who’ve lost body fat. Your muscles mustbe well-defined and toned ready for display. Remember early on inthe book when we talked about the “Grecian Ideal”? That’s what bodybuilding contests are really about. Be realistic about your chances the first time out. While it ispossible to realize a “Cinderella” story finish, it’s not really probablewhen you consider that some of the other entrants are veryexperienced. Tell yourself that you’ll be happy with not being cut fromthe lineup or taking fifth place, for example, which is a realistic goalfor many beginners. Once you’ve decided on a competition, you need to startplanning well ahead of time to become fully prepared for contest day.You need to concentrate on any problem areas you have and work them hard. Keep up with your regular routine, so the muscles that arealready toned don’t lose their definition. Think about what you will wearing during the contest and whatsongs you will want played while you are posing. You will also want tostart thinking about your posing routine. We’ll interject a quick note about suits here since it’s not reallythat complicated choosing what you’re going to wear. You haveworked very hard on your body, and in a contest, you will want toshow off as much of it as possible. Pick a suit in a color that iscomplementary and one that is as skimpy as you are comfortable with.Just don’t over-do it – it’s not about who shows the most skin but whoshows the best muscles. With music, you will want to choose songs that will activate andexcite the crowd. Judges will respond better to you if you have a lot ofclapping and cheering going on for you. Your posing style will bedictated by the music, either elegant or aggressive depending on yourselection. Your style of music is important. Your mood, the mood ofthe audience and the judges will be set moment by moment, heavilybalance by the competitor's choices of music. Clearly defined space in the music for major poses is usuallyextremely important. Some routines flow perfectly and gracefullythrough music without accentuating beats, but you can be confidentthat only a few competitors in a hundred can successfully achieve thebeauty and grace of such a performance. If you don't have a childhood background in dance or ballet, oryou don't have a nearly perfect body with matching symmetry, try toselect music with a pronounced beat where you can clearly put yourstrongest poses. We can’t stress enough that you can have a great physique, butif you don’t know how to show it off, you won’t be doing any good in acontest. Posing is so very important in competition. It gives thejudges an idea of what they are looking for in a contestant which issymmetry, muscularity, aesthetics, and proportions. A good place to start learning about posing is to look throughbody building magazines to see how the models are presentingthemselves. Try out a few of these poses while looking at yourself in a full-length mirror. What works for one person may not work for you,but it just might! Think about the beat of your music and then choose poses thatgo along with that beat. Start out with your most powerful pose andhold it for 3 to 5 full seconds. Make sure that your routine flowssmoothly and there is enough time in between poses for a little fun.What muscles should you be accentuating? The easiest answeris all of them, but you will want to show off certain parts of your bodyspecifically. You need to know your muscles, and we hope by now youdo. Here are some areas you will want to focus on: Front Double Bicep

Arms are out to the sides with biceps flexed and the competitoris facing forward towards the judges and audience.  Front Lat Spread Hands are located somewhere near the competitor’s waistlineand elbows are flared out showing the lats. The competitor isfacing forward.  Side Chest The competitor is turned so judges can see his profile. He hasone calf flexed by raising his heel from the ground. Hands areclasped or wrist is grabbed with the back arm coming across thefront of the torso somewhere below the pec line. The forwardarm is pulled down and back toward the competitor’s rear. Thechest is raised and flexed. The rib cage is usually expanded.

 Side Tricep

The competitor is in the same basic position as the side chestexcept his arms are clasped behind him. The forward arm isflexed straight down showing off the triceps. The back arm isstretched across the lower back and it’s hand is clasped with theforward arm’s hand.

 Abdominal and Thigh

The competitor is now facing forward. His arms are tucked behind his head and one leg is placed farther forward than theother and flexed. The competitor is also flexing his abdominalmuscles.

 Rear Double Bicep

The competitor is facing the rear of the stage away from thejudges and audience. Arms are out to the sides and biceps areflexed. One leg is back and that calf is flexed. The back musclesare also flexed.

 Rear Lat Spread

The competitor is in the same basic position as the Back DoubleBiceps except the hands are attached at the waist and theelbows are pulled out and the lats are flared outward.

 Most Muscular – the classic “strong man” body building pose

Typically, judges will call for the competitor’s favorite mostmuscular pose. At this point, they have the option to hit whichever of the most muscular poses they feel make them look thebest. If you want to come up with some poses of your own, by allmeans do so! You know your body best of all and if there are certainmuscles you really want to show off – such as your glutes – definitelydo it! When you come up with a posing routine, you should practice sothat you know it like the back of your hand. If you hear your music onthe radio, you should be doing your routine in your head. Everychance you get, watch yourself going through the routine andmaximizing your muscle tone so that you make an impressiveperformance. Have someone take pictures or video of you and be highlycritical of it. You can also have someone else look at it for you and tellyou where you can improve and where you are strongest. While youare posing, breathe normally and focus on flexing of the muscles. Youwant to appear cut and ripped as much as possible.Quite a bit of time before the competition, you will want to start tanning. Tanned muscles look a lot better and more defined than nontanned muscles. If you don’t want to risk going to a tanning bed, lookat a spray-on tan the day before your competition, but be advised thatthese types of tanning can have an orange appearance and coulddetract from the image you are trying to project.During the competition, there will be a variety of rounds duringwhich you will compete for points. Each contest is different, but mostwill have the following rounds:

 Standing Relaxed Symmetry Round

During this time, the judges are looking for overall bodysymmetry in the competitors. They are looking for relationshipsbetween the muscle groups. Are they all developed evenly?Within each specific group, does it flow nicely? Does thecompetitor have a symmetrical bone structure? The more evenlydeveloped the competitor is, the higher he or she will be placed.There is no direct flexing in this round. Competitors are viewedin what is called the Standing Relaxed position. Typically, thisconsists of the competitor’s heels together, toes pointed out at aforty-five degree angle, and lats semi-flared.Every competitor has their own way of standing relaxed, but inreality it is semi-flexed. Every muscle should be tight on stage.The competitors are viewed from the front, both sides, and therear.

 Comparison or Muscularity Round

This is where the real flexing begins! Competitors are calledupon to hit the Mandatory poses in this round. The judges arecomparing the level of muscular development and definition eachcompetitor has acquired in relation to the other competitors.

 Free Posing Round

The Free Posing Round is where each competitor gets to expresstheir muscularity how they see fit. Usually, this round isaccompanied by music. If there are no restrictions on oiling, you will want to apply a thin coat of baby oil to your body. This can enhance your muscle tone and make you appear more cut. Some avid body builders also advocateusing Preparation H or some other type of hemorrhoid cream. Thesecreams pull water out from under the skin. When a body builder has excess water in the skin, he or she will look smooth and undefined. Many bodybuilders who have used creatine supplements duringtheir workout routine will lay off about four to six weeks before thecompetition. Then, three to five days before, they load up again justlike when they first started which will make them look fuller.On the day before and the day of the competition, do a carbload. Don’t overdo it or you will look smooth, but try having 200grams the day before and 300 the day of. Know your body and knowwhat makes it look good and what doesn’t. You should also mentally prepare for competing. Have yourmind set on your goal as to why you wanted to enter a competition inthe first place. Visualize yourself up on the stage hitting your posesand imagine the audience cheering you on. Mentally preparation canbe just as important as physically preparing when in comes to asuccessful body building competition showing.You can find some great support and guidance in a variety ofplaces.

#men s physique #contest #contest of champions #bodybuilding #Health & Fitness #new champion #fitness2020 #fitnes competition #bodybuilding show #abs #chest #back #men s physique champions

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kingsphysique1 · 5 years ago

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BODY BUILDING FOR TEENS

body bilding ebook Hydrowhey Protein Powder

Most teenagers are not yet full grown, so special considerations mustbe taken when a teen undertakes a body building program. However,you should know that this is a great time to start a workout programthat you can carry through to your adult years. There are some thingsto keep in mind before you start, though. 1. DO NOT start lifting weights or undertaking an intense bodybuilding regiment before you turn 13. You can exercise beforethis “magical” age, but limit your exercise to low-impactworkouts like push ups and sit ups. 2. Squats and dead lifts should never be performed either beforeyou are 16. These types of exercises require some executiontechniques that need to be performed properly or else you willinjure yourself. 3. UNDER NO CIRCUMSTANCES should you take any type oftestosterone supplements before you reach adult hood. Youalready have plenty of testosterone in your body. Adding morecould contribute to growth stunting.After that, you should do some serious research on differentworkouts and start slowly. Don’t push your body beyond its limits.You could seriously injure yourself and set your progress backmarkedly. Everyone’s muscles grow in different ways, so try not tocompare yourself to other people. Just get a well-balanced workoutroutine and perform it correctly with good form.Diet is also important to teen body builders just as it is to adultbody builders. Eat lots of protein and vegetables as well as grains andcarbohydrates. Keep yourself well-hydrated with lots and lots of waterand stay away from sugars. Rest is also important since, like adults, this is the time whenyour body’s muscles will grow. At least eight hours of sleep isrecommended, if not more. You will be doing your body a favor bygiving it time to heal from the damage you’ve inflicted on yourmuscles and allow them to grow naturally while you rest and build upyour energy for the next day. There are certain exercises that teens can perform that can buildmass in your muscles without the risk of harming them. Some of the adult exercises won’t be appropriate for you, but some of them will. Here are a few that you should use:  Dumbbell Curls – These will work your biceps as you lift thedumbbell from your knee up to your shoulder in a slow, smoothmotion. Alternate arms between sets and remember to breathe.Concentrate on the lift and working the muscles.  Dumbbell Hammer Curls – Hold the dumbbells like you would ahammer. Alternate arms lifting from your side to your shoulder,again, in a slow, easy motion.  Flat Bench Press – Lay flat on a weight bench with the barbellabove you. Hold in a wide grip and slowly lower the barbelldown to your chest and up again. Pay special attention to theway your muscles are responding to the weight.  Dumbbell Flyes – Hold the dumbbells like you are doing hammercurls. Keep your arms straight up with your elbows slightlybent. In a semi-circular motion, lower the dumbbells slowlydown to the sides of your chest. This will work your innerpectoral muscles.  Dumbbell Shrugs – Hold a dumbbell in each hand lowered toyour side with your palms facing your hips. Raise your toes upand then shrug your shoulder to work your trapezius muscles.  Shoulder Press – While seated, hold a dumbbell in each hand.Sit straight and press them up. Resist when you are loweringthem down. This works the deltoid muscles. These are just a few exercises you can do, obviously. You maywant to consult with your P.E. instructor at school or ask someone at alocal gym to help you with other exercises that you can safely performso that you can accomplish your goals.Body building is an extreme sport that can yield amazinglysatisfying results. But you must be sure that you stay committed toyour goals. Unless you are sick or there is a very, very good reason,you should stick to your workout under all circumstances. If you wantto meet your goals, you CANNOT put them off just because you wantto.If your parents are concerned about your body building efforts,have them take you to your family physician and tell him or her aboutwhat your plans are as well as the exercises you want to do. Listen towhat the doctor has to say and heed any advice that is offered. If youundertake this program in a responsible way, your parents will beimpressed rather than worried!Once you start seeing results in your body, you may decide thatyou want to enter a body building contest. These can be greatmotivational tools to keep you on a workout regimen, but there aresome things that you should know.CommentsPost a Comment

#fitness teens #Health & Fitness #competition teens #yang champions fitness #fitness yang #yang generation champs #fitness motivation #fitness

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kingsphysique1 · 5 years ago

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BODY BUILDING FOR TEENS

body bilding ebook Hydrowhey Protein Powder

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kingsphysique1 · 5 years ago

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Dynamic Six Pack Abs

body building ebook Hydrowhey Protein Powder, You��re reading this right now because you’re fed up with the size andlook of your gut, am I right? Well, welcome to Dynamic Six Pack Abs.First off, let’s not sugar coat it. You have too much fat, you don’t have asix-pack and you’re sick and tired of it. You want the body of a twentyyear old, and who doesn’t? You want to change. The good news is that you’ve come to the right place. What you’re going to learn in this book isn’t going to shock you, and it’s not even going to cause you to shout ah-ha! You know why? Because you already intuitively 'know' everything in this book. I canconvincingly say that because your body already knows how to get a sixpack … you’re just not listening to it.Don’t worry, I’m going to remind you how to get that body you’vealways wanted. I’m going to decipher your body’s codes for you so thatyou never mistake them again.Think that sounds crazy? Your body talks to you all the time. Whenyou’re hungry, your body is telling you to eat. When you’re thirsty, your body’s telling you to drink. The problem is that our world is just too noisy to listen to our bodies, and besides, the pizza delivery man is going to be here in twenty minutes. Do you get what I’m saying?You know how to get a six pack, but your lack of motivation coupledwith our lack of healthy eating habits has prevented you from gettingthat body you covet so badly.You will have that body. But have you ever wondered why you wantthat body so badly in the first place?

It’s Great to Have a Six Pack

Six packs are the thing to have, according to the media, the fitnessindustry, and every other industry that has to do with reaching out to the masses. And we have come to expect six packs from those industries.When we at home see someone on TV take their shirt off, and they don’t have a six pack, it’s not uncommon for at least one person in the room to say, “Ew.” That happens all the time, and most of the time the person saying it doesn’t even have a six pack.The point is that the media, the TV, movies, magazines, and everythingelse that’s designed for mass consumption, is skewing our views forwhat’s normal in our society.If we listened to the media, everyone on the planet would be weak andinferior. Why? Because most people don’t have six pack abs. Don’tbelieve me? Think of how the media portrays people of power orinfluence. They almost always have a six pack.Tarzan had a six pack, every warrior in the movie ‘300’ had a six packand even the Twilight movies show six pack abs almost completelythroughout. And that’s just counting the men. Nowadays it’s notuncommon for women celebrities to sport a six pack, too.That’s because six packs signify power, sexiness and our media is lettingus know that having them means that we’re special. We’re not justDynamic 6-Pack Abscommon; we’re someone to be respected. That is how the media depicts people with six pack abs.But the truth is, having a six pack is healthy, too.

It’s Good for Your Health

Having a six pack means you have strong abdominal muscles. When you strengthen those muscles, you essentially help your back perform better.You will sit up straighter, you will walk straighter, and you’ll havefewer, if any, back problems in the future.If you have a bad back, and you follow the information in this eBook,your back pain could literally disappear. It’s amazing how getting inshape can cure many of our ailments.The fact is, having just a little bit of fat on your midsection can makeyou susceptible to sickness and disease. When you get your six pack,you will feel healthy for the first time in a long time. You’ll find thatyou get sick less often, if you get sick at all, and you’ll have an easiertime warding off certain diseases like cancer.But probably the most important aspect of getting a six pack is that it has such a great effect on your attitude and overall mental health. There are a record number of people suffering from depression in this world.We’re also getting fatter by the year. Could the two be intertwined? Iknow when I gain a few pounds I feel pretty bad. The world isn’t justgaining a few pounds, however, it’s facing obesity on an epidemic level.So it’s no wonder the world is depressed. If you feel down more timesthan you feel good, you just might be able to get out of your funk byfinally attaining a six pack.While I’m not saying that having a six pack will cure mental illness, notby any means, I’m merely saying that having a six pack will improveyour outlook on life exponentially.

Get Noticed

Having a six pack will also get you noticed. It used to be the fit peopleoutnumbered the larger people of society, but boy have times changed.These days the world is much larger than it was ten or fifteen years ago,and by that I mean the people are larger. Airlines are charging more forpeople of a bigger size, and they’re even refusing to let some obesepassengers on the plane altogether.Clothes sizes are getting bigger, too. We are just becoming a largersociety. So when you reach your goal of a ripped midsection, you’llactually stand out just like a movie star. That’s because six packs are souncommon, they’re actually shocking when they’re actually seen inperson. The thing you have to ask yourself is, “Are you ready for that?” What I mean is, most people don’t like to be the center of attention. They like to blend in with other people. And that’s essentially why most people get bigger. They like to fit in and so subconsciously they eat more toaccommodate the other person, or people in their life. That’s whyspouses gain weight together, or best friends. And it’s why they tell youthat if you want to lose weight, you shouldn’t hang out with overweightpeople.Whether you believe that or not, you must let your body know thatyou’re completely comfortable with finally getting fit, with finallygetting a six pack. Because your body, not thinking you’re ready, willtry to sabotage you. But if you let your body know you’re ready, you’llfind losing that excess fat easier than you thought it’d be. What You’re Going to Get

As you’ve probably noticed, this eBook isn’t like other six pack absbooks. Those books start off right away with diet plans and exercises.This book is different in that all of those diets and exercises won’t giveyou a six pack unless you’re ready to let them work.What you’re going to get with this eBook is everything you need to getthe six pack you’ve always wanted. Read it through to the end and you’ll never have to turn to another source again. You will find diet and exercise stuff in here, too, but they’re not till the end so you can relax just a little while longer. Why Do You Want Them? I’ve covered the benefits of having strong abs, and why they’re soimportant to society, but why are they important to you? Have you really thought about that? Why do you want to get cut, ripped, have a six pack, have a washboard stomach, or whatever you call it? What is your motivation? Your Motivation Has to be Strong If you merely want to get a six pack so that you can get a certain girl orguy to notice you, that’s not enough to sustain you throughout yourtransformation process.And that’s essentially what this is. You are going to be going through atransformation, a metamorphosis. Even if you’re one of those peoplewho are ‘skinny fat’, you are still going to have to change your currentbody into a stronger, fitter one. There’s no way around it. That’s how toattain a six pack.Hey, nobody said it was going to be easy. If it was easy, everyone wouldhave a six pack. But they don’t, do they? You will, however, as long asyou listen to what I say and follow through with it.The first thing you’re going to need are goals. We all know that yourmain goal is to get a six pack. But you can’t just tell yourself you want asix pack, shoot for it and expect to maintain enough momentum to getyou through to the end.The truth is, you’re going to burn out halfway through, right before youreach your goal, and you’re going to quit. I say that because that’s whatmost people do. They’ll be doing great and then they’ll hit a plateau orthey’ll fall off the wagon, and they’ll think, “Oh screw it!” and they’lldevour an entire pizza by themselves. I’ve done it. I’ve been there.For that reason, you need to set smaller goals so that you can feel goodabout reaching them. You may pledge yourself to lose inches off yourwaist, to lose pounds, to do a certain amount of exercises, or anythingthat will keep you motivated throughout the process.I bet you’re thinking to yourself, “How long is this going to take?” Ican’t answer that. And neither can you. Only your body can. It couldtake two weeks, it could take two years. The point is that you have toremain consistent and you can’t give up. You have to keep pluggingWhen that happens, and it will, you’ll need a safety net. Safety Net It never fails. The moment you decide you’re going to finally dosomething about your weight/midsection/health, etc., someone alwaysinvites you out to eat or out to a party. It’s at these parties that the foodis usually abundant, and so are the drinks. This is no good at all for theperson who ten minutes ago pledged to finally get his eating back ontrack. But don’t worry, you can guard against these obstacles, or bumps in the road as I like to call them, by keeping reminders of your goals on you at all times. Keep an index card with your goals written on it in your wallet for when you’re tempted to stray, or keep a photo that motivates you inyour wallet, or use your phone to motivate you. Smartphones these dayswill let you view photos, listen to audio, watch videos and they evenhave apps that can be used to really keep you on track. You just have towant it badly enough. And that’s why your motivation must be questioned, and strengthened, if you ever hope to achieve the body of your dreams. You Will Still Be the Same Person! Finally, a note on how a six pack will change you. It will give you abetter attitude and a better outlook on life, and it will definitely give you better self esteem, but it’s not like winning the lottery.Some people dream of the day they reach their ideal body. They begin to imagine all sorts of doors of opportunity opening up for them.You’re still going to be the same person, only fitter.You’re still going to drive the same car, live in the samehouse/apartment, and you’ll still have the same problems you had whenyour belly was soft.Getting a six pack can improve your life, but you should never expectreaching this goal to fix your life. Why Six Packs Elude Most People Most people are FatMost people don’t have a six pack, and that’s obvious. Every holiday wehold, no matter your religion, typically revolves around food. And whenthere’s abundant food, there’s usually alcohol, too. It’s no wonder oursociety is so gluttonous.But it may be more than just the availability of food. The Italians alsocelebrate with food, but they’re not known to be a very overweightculture. What could be causing us all to gain weight? And what could be holding you back from your dreams of attaining a six pack?A moment ago I mentioned that the world is getting increasinglydepressed as they get fatter. Some scientists think that putting on weightis one of our body’s defense mechanisms.Some studies have concluded that children who are sexually abused gain weight as they grow so as to hide their bodies. The fat they put onessentially acts as a buffer between them and the rest of the world.This may sound like a lot of psychosomatic mumbo jumbo but lots ofstudies have proven its relevancy. What we think and how we feelaffects how our bodies change and develop. By relaxing and telling yourbody that you really want to achieve this goal, you’ll be more likely toreach it once and for all. Alcohol And now, a word about alcohol: when I first started on my quest toattain a six pack, I looked everywhere online for advice on whether ornot I could still drink and get fit at the same time.I found people who said absolutely not! Alcohol is horrible for weightloss. These people told me through the many web pages I viewed thatyour body will need to burn off all the alcohol before it can get to workon your fat stores.These individuals said that alcohol slows down your metabolism andthat it’s a toxin that causes your body to become dehydrated, which isthe exact opposite of what you need if you’re looking to lose weight.So I clicked off of those websites and started reading those sites wherepeople decided that you could drink and still lose. Guess what I found.The sites that told me I couldn’t drink all came from individuals whowere either fitness experts, or had lost a bunch of weight recently.The sites that told me I could drink were usually on forums wherepeople were still on their ‘fitness journeys’. In other words, the oneswho didn’t drink made it, and the ones who did are still struggling withit.Listen, having a beer or two on the weekends, or a glass of wine, or aglass of alcohol, isn’t going to kill you. It’s not going to sabotage yourresults. But you cannot binge drink, you cannot drink every day and youDynamic 6-Pack Abscan’t fill your glass to the very top and say that it’s one drink. Be seriousabout your efforts, and you’ll get serious results.Not only is alcohol burned first before your body reaches for your fatstores, but alcohol numbs your stomach. That’s why drive throughrestaurants make a killing at two in the morning when the bars and clubslet out. Because all those drunk people are STARVING!It’s a fact, alcohol will make you hungry. But it’s a fake hunger, and ifyou drink and eat late at night, those calories aren’t going anywhere butright on your gut, the very place on your body that we’re trying toreduce. What Have You Tried Before? Have you tried other programs/pills/potions/gadgets before? If so, youprobably feel as though you wasted your money, don’t you? But what ifI told you that everything you spent your money on probably worked?What if I told you the problem wasn’t the gadget you bought, the potionyou tried or the pills you took in your attempts to get a six pack? What ifI told you the problem was you? Infomercials Infomercials are geniuses at making us pick up the phone or log on withour credit cards gripped in our greedy little hands. They’ll play theirfitness commercials at three in the morning. Usually it’s right afteryou’ve gorged an entire bucket of ice cream or an entire box of cookies.These programs promise that you’ll get fit in sixty days! Or that you’ll drop twenty pounds in two weeks!While the products may not work that well, they probably do work. You just didn’t have the follow through or the plan in place that enabled those products to work.But I’m here to tell you right now that you don’t need anything to get six pack abs. You don’t need a machine, you don’t need drugs, and youcertainly don’t need any disgusting drinks. All you need is knowledgeand motivation. So save your money. Don’t buy from the infomercials at two in the morning. Don’t buy from magazines, don’t click on links and buy off the internet and certainly don’t buy any products from your local grocery or super store.You don’t need them. If you want to take a supplement, take a multivitamin. Other than that, you just need to eat real food. That’s the trickto getting a six pack. It’s 85-90% diet. Diets I know what you’re thinking. The moment you see the word diet youimmediately close your mind. The word diet invokes memories ofstarvation and unpleasantness. It’s not a nice word.But I don’t mean diets where all you eat is eggs or strawberries oranything like that. I’m talking about real food. That’s it. Eat lean meats,healthy vegetables, good carbohydrates (brown rice, wheat bread,oatmeal, etc.), eat lots of fruit and drink plenty of water.That’s it. That doesn’t sound hard, does it? The diets where you restrictyourself too much are doomed to failure. And even if you do stick withthem, they’re very unhealthy.Let me tell you a story. When I was eighteen, I worked at a grocery storeas a bagger. A woman had some sandbags that she needed carried out to her car for her. So, being the good employee I was, I wheeled that cart carrying two one hundred pound bags of sand across the parking lot to her car and waited as she opened the door. I then put my arms around one of the bags and…nothing. I couldn’t lift it.See, I was on this diet at the time where I ate half of everything on myplate. Then, when I hit a plateau, I ate half of that. It got to the point that I was basically anorexic. I was so thin I had eaten away all my muscle.Don’t follow in my footsteps. Believe it or not, you have to eat to loseweight. You just have to eat the right foods at the right times and at theright amounts.All you need to know in order to lose that gut and finally be able to seeyour abs is to eat less, exercise more and refrain from drinking alcoholuntil you’ve at least reached your goal. That’s it. That’s all you need toknow.Most people are looking for that magic pill. That term ‘magic pill’, Ihate to use it because it’s used so often. But it perfectly describes whatpeople are looking for in their quests to lose weight.It’s not easy. In fact, it can be downright hard at times. But you knowwhat? Most people wouldn’t know because they quit prematurely,before the plan their on even has time to produce any action.That’s because most people have no patience

Patience and Why Most People Don’t Have Any

It seems the day the microwave was invented, our society lost allmeaning for that little virtue we call patience. Don’t believe me? Howmany things have you pulled out of the microwave before it actuallyreached zero? How many times have you seen the microwave show thenumber 3 or even 1 instead of the time? One second? You couldn’t evenwait one second for your food or soup to be done?That behavior right there is how our society now operates. We havebecome accustomed to getting information right now, when we need it.We can order something online from a completely different country andhave it delivered the next day to our doorsteps. We can pick up our cellphones and instantly talk to a relative in another state, check movietimes, or even trade stocks.We live in an instant, microwave society where we want it and we wantit now, whatever that it might be. We have no patience, and that rightthere is the one reason why most people fail to reach their fitness goals.

The Passing of Time

Listen up, because this is going to be the best advice anyone can evergive you when you’re trying to lose fat and gain muscle. Right nowyou’re trying to strip away the fat around your midsection so that youcan finally see the rippling muscle underneath. The problem is that youcan’t spot reduce. What that means is you can’t just shed fat from yourmidsection. You have to do it slowly and it has to come from all overyour body, like in sheets.Therefore, if you know it’s going to take some time, the best advice youwill ever hear is to forget what you’re doing. That’s right. You can mark the day you started so that you can have a good reference, but your best bet is to forget you’re even trying to complete something. Just incorporate good eating habits and some exercises into your normal routine. That’s when you’re going to look up one day and see your abspoking through. If you can forget about it, the days will pass quicker,and the results will appear to come faster.Generally it takes twice the amount of time for fat to melt away as ittook to pack it on. So if you gained twenty pounds in three months, it’sgenerally going to take you six months to lose those twenty pounds. Ofcourse this isn’t scientific but it can help you prepare your mind for justhow long your efforts are likely to take.If you can just keep eating right and doing the exercises I’m going to tell you about, you’ll notice your waist shrinking and that six pack poking through before you know it.

Why Most People Gain it Back

To lose weight and get a six pack, you’re going to have to change yourlifestyle. The problem is that most people go right back to their originallifestyles the moment they lose the weight. The result? They gain it allback and then some.

Why does this happen?

Mostly it happens because the person is so overcome with confidencethat they start hitting the social scene. They are out showing off andhaving a good time, but they’re also likely drinking at the bars and clubs, and then eating when the alcohol makes them hungry.Some people get into a relationship that always seems to help peoplepack on the pounds. It may be due to one or the other gettingcomfortable, but most likely it’s due to the fact that most dates revolvearound food and/or alcohol, so you run into the same scenario as above.The more you eat, and the more you drink, the more weight you’re going to gain.

Fat Point

Some experts claim that we have a fat point. For instance, if you aretwenty pounds overweight and you lose that twenty pounds, according to some scientists you are more likely to gain that twenty pounds backbecause your body has become accustomed to it. That twenty poundsoverweight is your fat point.These same scientists also claim that you can change your fat point. Todo this, you must lose the weight and then keep it off for a good amountof time. This could be six months, it could be a couple of years. But theysay that if you can maintain your weight loss, you’ll have a less chanceof ever gaining it back.Our bodies gain and lose weight because they’re designed to do that forparticular reasons. More weight will insulate us against the cold whenwe’re in those climates, and less weight will allow us to stave off theheat in the warmer climates. However, sometimes weight gain can beattributed to psychological reasons. Ever heard of the term ‘emotionaleating’? That’s when someone gorges themselves with some sinful treatbecause they’re upset.Something or someone has hurt them badly and it just feels good toconsume large portions of food that you’re not supposed to have. Rarelydo people do this on fruit or vegetables. It’s usually ice cream or pizza.The point is that you have to deal with any stress or emotional problemsyou’re going through so that you don’t have one of these guilt-riddenbinge fests due to your feeling blue. Trust me, it’ll help your efforts.

Gadgets Gather Dust

Another reason most people gain the weight back is because theybecome less active. They start to think, “Hey, I reached my goal. I canslack off a little.” Soon, that little becomes slacking off a lot and theweight comes back on. The weight machines or cardio equipment thatthey used to get their six packs gather dust in the corner of the bedroomand sometimes they’re even used for hanging clothes.It’s very important, if you want to maintain your results and reset yourfat point, that you change your lifestyle and stick to that lifestyle evenafter you’ve succeeded. It’s the only way to make your effortsworthwhile.

Changing Your Lifestyle

Changing your lifestyle sounds difficult but it’s really not. Just eat lessand exercise more. When eating, use smaller plates. When eating out,only eat the single portion sizes and take the rest home to eat later. Don’t count calories, learn to eye the correct portion sizes of the foods you eat, and keep your junk food to a minimum. That’s it. That’s all there is to changing your lifestyle. And do the exercises, which we’ll get to next. Learn to Know Your Limit To get a six pack, you have to eat so that you’re only satisfied. You can’teat until you’re full. The general rule for gaining and losing weight is, ifyou’re trying to lose weight, you should leave the table leaving just aDynamic 6-Pack Abslittle big hungry. If you’re trying to gain weight, you should fill up asmuch as possible.Obviously we’re not trying to gain weight, so leave the table a littlehungry. Your stomach will shrink eventually and soon you’ll get used toeating smaller portions. And your waist will begin to shrink in theprocess.Remember that food is fuel. It’s also important to consider the type offuel you’re putting into your body’s tank. Premium fuel will give you farmore energy, while sub-standard fuel might fill the tank but not give youmuch to go on.If you can remember that, you’ll remember not to stuff it into your facelike you’re starving. You’re not starving, you’re just hungry. Feedyourself until you’re not hungry anymore and then stop eating. It’s assimple as that.

Drink Water

Another thing to remember is that you need to drink a lot of water. Youcan drink low calorie drinks like iced tea or Chrystal Light, just makesure you’re keeping yourself as hydrated as possible. The more youdrink, the more fat you’ll lose and the fuller you’ll feel, too. As an addedbonus, more water will improve the look of your skin and you’ll feelbetter, too. Remember, we’re made up of 70% water. Drink a lot of it. Your body needs it.

The Exercises

When it comes to the exercises, the number one rule is that you don’tneed to spend money. Turn the infomercials off! All you need is a floorand your body. If you want to get an ab ball, that’s OK, but that’s it. The ab ball can actually help you target your abs really well, but you can do the same exercises on the floor.

Cardio

Crunches and sit-ups are not going to get your abdominals showingthrough unless you get rid of the fat covering them. To remove that fat,you’re going to have to do some cardio work. Don’t worry, I’m notasking you to go run a marathon, or climb a rock wall or anything.To get adequate exercise for losing weight, go for a walk. Stroll aroundthe block. Take the stairs. Ask a friend to walk with you to the storeinstead of taking the car. Shoot for thirty minutes and then go for moretime once you get more comfortable with it. Or you could run if youreally want to maximize your results.The higher you can get your heart pumping, the more fat you’ll lose. Butwalking is perfectly acceptable, as long as you walk long enough andoften enough. Remember to stand tall while you walk, as this holds yourabs in and helps to tone them as you walk around. You’ll also be givingyour back far more support, which can also help strengthen the musclesDynamic 6-Pack Absthere. 30-45 minutes each day, five days a week should be perfect fordropping the weight quickly so that your results can show through.To make things easier, listen to your favorite music while you walk orrun, or cardio kickbox. Music makes the time fly and it can reallyenergize you, resulting in a better workout.At first, getting a little exercise into your daily routine will seem likereally hard work. That goes especially for those who aren’t used tomoving around very much. But soon your body will begin to crave it.You’ll notice your blood pressure dropping, your appetite evening out,your attitude improving, your energy levels increasing and you’ll ofcourse enjoy all the weight you’re losing.

Crunches vs Sit-ups

Some people advocate crunches to get really ripped abs and some saythat sit-ups are better. The truth is that it doesn’t matter what abdominalexercises you do. As long as you put some intensity into them, and youfeel the burn, they will give you the rock hard abs you’re wanting.

Reps/Sets

When it comes to reps and sets, do as many as you feel is necessary.Remember when I said that your body speaks to you? It will let youknow when it’s had enough. But make sure you push yourself and give itDynamic 6-Pack Absyour all so that you’re not giving up before you actually get yourselfworking.Remember that, in order to exercise your abdominals correctly, you have to exercise your side, upper and lower abdominals. You can do this bydoing side bends, crunches, reverse crunches where you raise your buttin the air instead of your shoulders, etc. Those exercises right there willgive you a great workout that will have your abs showing before youknow it, as long as you change your lifestyle and follow the rest of myadvice. To Get A Six Pack Whether you are doing sit-ups, crunches, side bends, or reversecrunches, if you want to get the most out of your movements, you’ll take them slowly. For instance, count two seconds up and two seconds downwhen doing each repetition. And always remember that you’re not trulyworking your abdominal muscles until you feel the burn.What I mean is, if you’re doing crunches, you feel your abs beginning toget warm and then they start to burn, that’s when your exercise isworking. It’s at that point that you have to go for as many reps aspossible, past that burn, in order to achieve maximum results.To get even better results, whenever you do a movement, try to hold and squeeze the muscle before you go back to your starting position. This will really work the abs hard and you’ll get crazy results.

Gadgets Gather Dust

Another reason most people gain the weight back is because theybecome less active. They start to think, “Hey, I reached my goal. I canslack off a little.” Soon, that little becomes slacking off a lot and theweight comes back on. The weight machines or cardio equipment thatthey used to get their six packs gather dust in the corner of the bedroom and sometimes they’re even used for hanging clothes.It’s very important, if you want to maintain your results and reset yourfat point, that you change your lifestyle and stick to that lifestyle evenafter you’ve succeeded. It’s the only way to make your effortsworthwhile.

Changing Your Lifestyle

Learn to Know Your Limit

To get a six pack, you have to eat so that you’re only satisfied. You can’t eat until you’re full. The general rule for gaining and losing weight is, if you’re trying to lose weight, you should leave the table leaving just alittle big hungry. If you’re trying to gain weight, you should fill up asmuch as possible.Obviously we’re not trying to gain weight, so leave the table a littlehungry. Your stomach will shrink eventually and soon you’ll get used to eating smaller portions. And your waist will begin to shrink in theprocess.Remember that food is fuel. It’s also important to consider the type offuel you’re putting into your body’s tank. Premium fuel will give you farmore energy, while sub-standard fuel might fill the tank but not give youmuch to go on.If you can remember that, you’ll remember not to stuff it into your face like you’re starving. You’re not starving, you’re just hungry. Feedyourself until you’re not hungry anymore and then stop eating. It’s as simple as that. # fitness # fitness ads # abs # body building # abs ebook # weightloss

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