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The Beginner's Guide to Excel - Excel Basics TutorialexcelÂ
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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 bodyâs 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 âloading phaseâ which is where you begin adding creatine
to your diet, the dosage is 20 grams a day for five to seven days.
After that, itâs 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 âloading phaseâ, 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 bodyâs 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, youâll need both creatine and
glutamine alike. Again, it usually comes in powder form, so youâll
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, youâll 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, itâs 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
manufacturerâs 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
Weâre 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 manâs sport, but
more and more women are getting interested in it as well.
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 theyâre 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 youâve lost abunch of weight. These contests are about great physiques with tonedmuscles â not about people whoâve lost body fat. Your muscles mustbe well-defined and toned ready for display. Remember early on inthe book when we talked about the âGrecian Idealâ? Thatâs what bodybuilding contests are really about. Be realistic about your chances the first time out. While it ispossible to realize a âCinderellaâ story finish, itâs not really probablewhen you consider that some of the other entrants are veryexperienced. Tell yourself that youâll be happy with not being cut fromthe lineup or taking fifth place, for example, which is a realistic goalfor many beginners. Once youâve 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 donât 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. Weâll interject a quick note about suits here since itâs not reallythat complicated choosing what youâre 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 donât over-do it â itâs 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 canât stress enough that you can have a great physique, butif you donât know how to show it off, you wonât 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: ďˇFront Double Bicep
Arms are out to the sides with biceps flexed and the competitoris facing forward towards the judges and audience. ďˇ Front Lat Spread Hands are located somewhere near the competitorâs waistlineand elbows are flared out showing the lats. The competitor isfacing forward. ďˇ 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 competitorâs rear. Thechest is raised and flexed. The rib cage is usually expanded.
ďˇ 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 itâs hand is clasped with theforward armâs hand.
ďˇ 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.
ďˇ 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.
ďˇ 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.
ďˇ Most Muscular â the classic âstrong manâ body building pose
Typically, judges will call for the competitorâs 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 â such as your glutes â 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 donât 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:
ďˇ 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 competitorâs 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.
ďˇ 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.
ďˇ 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. Donât 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 doesnât. 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.
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 âmagicalâ 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. Donât push your body beyond its limits.You could seriously injure yourself and set your progress backmarkedly. Everyoneâs 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 bodyâs 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 youâve 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 wonât be appropriate for you, but some of them will. Here are a few that you should use: ďˇ Dumbbell Curls â 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. ďˇ Dumbbell Hammer Curls â Hold the dumbbells like you would ahammer. Alternate arms lifting from your side to your shoulder,again, in a slow, easy motion. ďˇ Flat Bench Press â 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. ďˇ Dumbbell Flyes â 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. ďˇ Dumbbell Shrugs â 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. ďˇ Shoulder Press â 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
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 âmagicalâ 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. Donât push your body beyond its limits.You could seriously injure yourself and set your progress backmarkedly. Everyoneâs 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 bodyâs 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 youâve 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 wonât be appropriate for you, but some of them will. Here are a few that you should use: ďˇ Dumbbell Curls â 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. ďˇ Dumbbell Hammer Curls â Hold the dumbbells like you would ahammer. Alternate arms lifting from your side to your shoulder,again, in a slow, easy motion. ďˇ Flat Bench Press â 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. ďˇ Dumbbell Flyes â 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. ďˇ Dumbbell Shrugs â 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. ďˇ Shoulder Press â 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.
Dynamic Six Pack Abs
body building ebook Hydrowhey Protein Powder, Youâre reading this right now because youâre fed up with the size andlook of your gut, am I right? Well, welcome to Dynamic Six Pack Abs.First off, letâs not sugar coat it. You have too much fat, you donât have asix-pack and youâre sick and tired of it. You want the body of a twentyyear old, and who doesnât? You want to change. The good news is that youâve come to the right place. What youâre going to learn in this book isnât going to shock you, and itâs 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 ⌠youâre just not listening to it.Donât worry, Iâm going to remind you how to get that body youâvealways wanted. Iâm going to decipher your bodyâs codes for you so thatyou never mistake them again.Think that sounds crazy? Your body talks to you all the time. Whenyouâre hungry, your body is telling you to eat. When youâre thirsty, your bodyâs 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 Iâm 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?
Itâs 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 donât have a six pack, itâs not uncommon for at least one person in the room to say, âEw.â That happens all the time, and most of the time the person saying it doesnât even have a six pack.The point is that the media, the TV, movies, magazines, and everythingelse thatâs designed for mass consumption, is skewing our views forwhatâs normal in our society.If we listened to the media, everyone on the planet would be weak andinferior. Why? Because most people donât have six pack abs. Donâtbelieve 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 â300â had a six packand even the Twilight movies show six pack abs almost completelythroughout. And thatâs just counting the men. Nowadays itâs notuncommon for women celebrities to sport a six pack, too.Thatâs because six packs signify power, sexiness and our media is lettingus know that having them means that weâre special. Weâre not justDynamic 6-Pack Abscommon; weâre 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.
Itâs 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 youâll 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. Itâs 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. Youâll find thatyou get sick less often, if you get sick at all, and youâll 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.Weâre also getting fatter by the year. Could the two be intertwined? Iknow when I gain a few pounds I feel pretty bad. The world isnât justgaining a few pounds, however, itâs facing obesity on an epidemic level.So itâs 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 Iâm not saying that having a six pack will cure mental illness, notby any means, Iâm 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 theyâre 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, youâllactually stand out just like a movie star. Thatâs because six packs are souncommon, theyâre actually shocking when theyâre actually seen inperson. The thing you have to ask yourself is, âAre you ready for that?â What I mean is, most people donât like to be the center of attention. They like to blend in with other people. And thatâs 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. Thatâs whyspouses gain weight together, or best friends. And itâs why they tell youthat if you want to lose weight, you shouldnât hang out with overweightpeople.Whether you believe that or not, you must let your body know thatyouâre completely comfortable with finally getting fit, with finallygetting a six pack. Because your body, not thinking youâre ready, willtry to sabotage you. But if you let your body know youâre ready, youâllfind losing that excess fat easier than you thought itâd be. What Youâre Going to Get
As youâve probably noticed, this eBook isnât 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 wonât giveyou a six pack unless youâre ready to let them work.What youâre going to get with this eBook is everything you need to getthe six pack youâve always wanted. Read it through to the end and youâll never have to turn to another source again. You will find diet and exercise stuff in here, too, but theyâre not till the end so you can relax just a little while longer. Why Do You Want Them? Iâve covered the benefits of having strong abs, and why theyâre 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, thatâs not enough to sustain you throughout yourtransformation process.And thatâs essentially what this is. You are going to be going through atransformation, a metamorphosis. Even if youâre one of those peoplewho are âskinny fatâ, you are still going to have to change your currentbody into a stronger, fitter one. Thereâs no way around it. Thatâs 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 donât, do they? You will, however, as long asyou listen to what I say and follow through with it.The first thing youâre going to need are goals. We all know that yourmain goal is to get a six pack. But you canât 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, youâre going to burn out halfway through, right before youreach your goal, and youâre going to quit. I say that because thatâs whatmost people do. Theyâll be doing great and then theyâll hit a plateau ortheyâll fall off the wagon, and theyâll think, âOh screw it!â and theyâlldevour an entire pizza by themselves. Iâve done it. Iâve 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 youâre thinking to yourself, âHow long is this going to take?â Icanât 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 canât give up. You have to keep pluggingWhen that happens, and it will, youâll need a safety net. Safety Net It never fails. The moment you decide youâre going to finally dosomething about your weight/midsection/health, etc., someone alwaysinvites you out to eat or out to a party. Itâs 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 donât 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 youâre 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 thatâs 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 itâs 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.Youâre still going to be the same person, only fitter.Youâre still going to drive the same car, live in the samehouse/apartment, and youâll 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 donât have a six pack, and thatâs obvious. Every holiday wehold, no matter your religion, typically revolves around food. And whenthereâs abundant food, thereâs usually alcohol, too. Itâs no wonder oursociety is so gluttonous.But it may be more than just the availability of food. The Italians alsocelebrate with food, but theyâre 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 bodyâs 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, youâll 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 itâs a toxin that causes your body to become dehydrated, which isthe exact opposite of what you need if youâre 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 couldnât 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 âfitness journeysâ. In other words, the oneswho didnât 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, isnât going to kill you. Itâs not going to sabotage yourresults. But you cannot binge drink, you cannot drink every day and youDynamic 6-Pack Abscanât fill your glass to the very top and say that itâs one drink. Be seriousabout your efforts, and youâll get serious results.Not only is alcohol burned first before your body reaches for your fatstores, but alcohol numbs your stomach. Thatâs why drive throughrestaurants make a killing at two in the morning when the bars and clubslet out. Because all those drunk people are STARVING!Itâs a fact, alcohol will make you hungry. But itâs a fake hunger, and ifyou drink and eat late at night, those calories arenât going anywhere butright on your gut, the very place on your body that weâre 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, donât you? But what ifI told you that everything you spent your money on probably worked?What if I told you the problem wasnât 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. Theyâll play theirfitness commercials at three in the morning. Usually itâs right afteryouâve gorged an entire bucket of ice cream or an entire box of cookies.These programs promise that youâll get fit in sixty days! Or that youâll drop twenty pounds in two weeks!While the products may not work that well, they probably do work. You just didnât have the follow through or the plan in place that enabled those products to work.But Iâm here to tell you right now that you donât need anything to get six pack abs. You donât need a machine, you donât need drugs, and youcertainly donât need any disgusting drinks. All you need is knowledgeand motivation. So save your money. Donât buy from the infomercials at two in the morning. Donât buy from magazines, donât click on links and buy off the internet and certainly donât buy any products from your local grocery or super store.You donât need them. If you want to take a supplement, take a multivitamin. Other than that, you just need to eat real food. Thatâs the trickto getting a six pack. Itâs 85-90% diet. Diets I know what youâre thinking. The moment you see the word diet youimmediately close your mind. The word diet invokes memories ofstarvation and unpleasantness. Itâs not a nice word.But I donât mean diets where all you eat is eggs or strawberries oranything like that. Iâm talking about real food. Thatâs it. Eat lean meats,healthy vegetables, good carbohydrates (brown rice, wheat bread,oatmeal, etc.), eat lots of fruit and drink plenty of water.Thatâs it. That doesnât sound hard, does it? The diets where you restrictyourself too much are doomed to failure. And even if you do stick withthem, theyâre 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 andâŚnothing. I couldnât 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.Donât 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 youâve at least reached your goal. Thatâs it. Thatâs all you need toknow.Most people are looking for that magic pill. That term âmagic pillâ, Ihate to use it because itâs used so often. But it perfectly describes whatpeople are looking for in their quests to lose weight.Itâs not easy. In fact, it can be downright hard at times. But you knowwhat? Most people wouldnât know because they quit prematurely,before the plan their on even has time to produce any action.Thatâs because most people have no patience
Patience and Why Most People Donât Have Any
It seems the day the microwave was invented, our society lost allmeaning for that little virtue we call patience. Donât 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 couldnât 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 youâre trying to lose fat and gain muscle. Right nowyouâre trying to strip away the fat around your midsection so that youcan finally see the rippling muscle underneath. The problem is that youcanât spot reduce. What that means is you canât 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 itâs going to take some time, the best advice youwill ever hear is to forget what youâre doing. Thatâs right. You can mark the day you started so that you can have a good reference, but your best  bet is to forget youâre even trying to complete something. Just incorporate good eating habits and some exercises into your normal routine. Thatâs when youâre 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, itâsgenerally going to take you six months to lose those twenty pounds. Ofcourse this isnât 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 Iâm going to tell you about, youâll 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, youâre 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 theyâre 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 itâs 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 youâre 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, youâll have a less chanceof ever gaining it back.Our bodies gain and lose weight because theyâre designed to do that forparticular reasons. More weight will insulate us against the cold whenweâre 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 âemotionaleatingâ? Thatâs when someone gorges themselves with some sinful treatbecause theyâre upset.Something or someone has hurt them badly and it just feels good toconsume large portions of food that youâre not supposed to have. Rarelydo people do this on fruit or vegetables. Itâs usually ice cream or pizza.The point is that you have to deal with any stress or emotional problemsyouâre going through so that you donât have one of these guilt-riddenbinge fests due to your feeling blue. Trust me, itâll help your efforts.
Gadgets Gather Dust
Another reason most people gain the weight back is because theybecome less active. They start to think, âHey, I reached my goal. I canslack off a little.â 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 theyâre even used for hanging clothes.Itâs very important, if you want to maintain your results and reset yourfat point, that you change your lifestyle and stick to that lifestyle evenafter youâve succeeded. Itâs the only way to make your effortsworthwhile.
Changing Your Lifestyle
Changing your lifestyle sounds difficult but itâs 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. Donât count calories, learn to eye the correct portion sizes of the foods you eat, Â and keep your junk food to a minimum. Thatâs it. Thatâs all there is to changing your lifestyle. And do the exercises, which weâll get to next. Learn to Know Your Limit To get a six pack, you have to eat so that youâre only satisfied. You canâteat until youâre full. The general rule for gaining and losing weight is, ifyouâre trying to lose weight, you should leave the table leaving just aDynamic 6-Pack Abslittle big hungry. If youâre trying to gain weight, you should fill up asmuch as possible.Obviously weâre not trying to gain weight, so leave the table a littlehungry. Your stomach will shrink eventually and soon youâll get used toeating smaller portions. And your waist will begin to shrink in theprocess.Remember that food is fuel. Itâs also important to consider the type offuel youâre putting into your bodyâs 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, youâll remember not to stuff it into your facelike youâre starving. Youâre not starving, youâre just hungry. Feedyourself until youâre not hungry anymore and then stop eating. Itâs 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 youâre keeping yourself as hydrated as possible. The more youdrink, the more fat youâll lose and the fuller youâll feel, too. As an addedbonus, more water will improve the look of your skin and youâll feelbetter, too. Remember, weâre 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 donâtneed to spend money. Turn the infomercials off! All you need is a floorand your body. If you want to get an ab ball, thatâs OK, but thatâs 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,youâre going to have to do some cardio work. Donât worry, Iâm 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 youâll 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. Youâll 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 arenât used tomoving around very much. But soon your body will begin to crave it.Youâll notice your blood pressure dropping, your appetite evening out,your attitude improving, your energy levels increasing and youâll ofcourse enjoy all the weight youâre 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 doesnât 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 youâre 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 itâs had enough. But make sure you push yourself and give itDynamic 6-Pack Absyour all so that youâre 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, youâll take them slowly. For instance, count two seconds up and two seconds downwhen doing each repetition. And always remember that youâre not trulyworking your abdominal muscles until you feel the burn.What I mean is, if youâre doing crunches, you feel your abs beginning toget warm and then they start to burn, thatâs when your exercise isworking. Itâs 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 youâll get crazy results.
Gadgets Gather Dust
Another reason most people gain the weight back is because theybecome less active. They start to think, âHey, I reached my goal. I canslack off a little.â 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 theyâre even used for hanging clothes.Itâs very important, if you want to maintain your results and reset yourfat point, that you change your lifestyle and stick to that lifestyle evenafter youâve succeeded. Itâs the only way to make your effortsworthwhile.
Changing Your Lifestyle
Changing your lifestyle sounds difficult but itâs 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. Donât count calories, learn to eye the correct portion sizes of the foods you eat, Â and keep your junk food to a minimum. Thatâs it. Thatâs all there is to changing your lifestyle. And do the exercises, which weâll get to next.
Learn to Know Your Limit
To get a six pack, you have to eat so that youâre only satisfied. You canât  eat until youâre full. The general rule for gaining and losing weight is, if  youâre trying to lose weight, you should leave the table leaving just alittle big hungry. If youâre trying to gain weight, you should fill up asmuch as possible.Obviously weâre not trying to gain weight, so leave the table a littlehungry. Your stomach will shrink eventually and soon youâll get used to  eating smaller portions. And your waist will begin to shrink in theprocess.Remember that food is fuel. Itâs also important to consider the type offuel youâre putting into your bodyâs 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, youâll remember not to stuff it into your face  like youâre starving. Youâre not starving, youâre just hungry. Feedyourself until youâre not hungry anymore and then stop eating. Itâs as simple as that. # fitness # fitness ads # abs  # body building # abs ebook # weightlossÂ
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