In Mai Get Six Pack Abs !! With Doctor Tracks

Some people will go to extremes to develop a solid core and show off a six pack. Under normal circumstances, it takes great discipline and a bevy of sacrifices to bring this to fruition. With that being said, it takes even more of a sacrifice to bring a six pack to reality in one month. But that doesn't mean it is impossible; it just takes a lot of aadiscipline, and you have to be willing to tke it to the extreme.

Step 1

Clean up your diet. The diet is a major factor when it comes to developing a six pack in a month. Avoid deep fried foods, processed foods, refined foods and foods high in saturated fats. Instead, eat foods that are nutrient-dense, high in fiber and low in fat, such as lean meats, low fat dairy, whole grains, fruits, vegetables, seeds, nuts and legumes.

Step 2

Get rid of the liquid calories. If you want to get a six pack in a month, eliminate useless calories in the form of alcohol and heavily sugared beverages such as soda, sweetened teas and coffee drinks. Instead, drink water, as it hydrates the body and has zero calories. The United States Department of Agrgriculture recommends that women consume 2.7 liters a day and men consume 3.7 liters a day.

Work your ab muscles. Photo Credit Hemera Technologies/AbleStock.com/Getty Images

Work your ab muscles. Instead of just working the upper abs, do exercises that focus on the whole core in order to promote symmetry. Some exercises include leg raises, jacknifes, Swiss ball side crunches, side bends, Swiss ball crunches and hanging leg raises. Using the Swiss ball will recruit more ab muscles. Do each one of the exercises consecutively for 15 to 20 reps with no rest in between. Then take a 60-second break and do them all again. Repeat the whole circuit four to six 

Step 4

How to Get Six Pack Abs in One Month

Engage in cardiovascular training. Photo Credit Steve Rabin/iStock/Getty Images

Engage in cardiovascular training. If you intend on seeing your six pack after one month, you'll have to incorporate cardiovascular training to burn the layer of fat that covers your ab muscles. Perform cardiovascular training three times a week on alternating days. Some examples are running, biking, stair stepping, swimming and rowing. Do 45 to 60 minutes of cardio in an interval format. For example, after a 15-minute warm-up, do 15 30-second sprints with 60-second rest intervals in between, then finish with a 15-minute cool down.

Step 5

Put it all together. Do your cardio on Monday, Wednesday and Friday. Do the ab exercises on Tuesday, Thursday and Saturday. On Sunday, go for a light jog or bike ride for a minimum of 30 minutes.

Step 6

Get enough sleep. Being that this is a pretty intense workout, you'll need to get an adequate amount of sleep for proper recovery. It is during sleep that the body releases hormones and goes into repair mode. The Centers for Disease Control (CDC) recommend that adults get seven to nine hours of sleep a night.

Warnings

• If you have never exercised before or have been sedentary for a long time, make sure to get your doctor's approval before engaging in any high-intensity exercise.

Tips

• To increase the intensity of your ab exercises, wear ankle weights and hold resistance in your hands such as medicine balls, dumbbells or weight plates.
• When you do your ab workout, start out with a 10-minute warm-up consisting of jogging, cycling or jumping rope, and finish with a 10-minute cool down the same way

Six Pack Abs Workout

Hey!

What's up sixpackshortcutters! I've been getting a lot of messages for me to do a six pack abs workout. So I decided that today would be that day. Get ready for this intense post workout designed just to get you six pack abs. This workout is ideal, especially for those that want to lose that last bit of stubborn fat and to show that 6 pack.

I would recommend this workout to be done after a great weight lifting routine, or a high intensity bodyweight cardio workout. Why do I say this? Well because direct ab exercises are mostly good to build those ab muscles, not burn the fat. So, the best thing is to do a full body workout to trigger the fat burning process. Once you've achieved that with your workout program, then this ab workout afterwords would be perfect for shaping, and building those six pack abs.

Here's the complete abs workout:

Mike's Extreme Six Pack Abs Workout Add-On:

reverse crunch -20 rep
toe touches -20 rep
plank -30 sec

For beginners, you can start with one round of the Extreme Six Pack Abs Workout. For advanced guys, do four rounds of this abs workout back to back with sixty seconds rest in between rounds.

And if you want to take the SHORTCUT to a ripped body and 6 pack abs,



In that video I show you why 95% of guys who wish they had six-pack abs fail to get them in the gym. It comes down to four huge mistakes that almost all guys in the gym are making...but which most guys don't even know about.

I show you what the mistakes are, so you can avoid them. And I also show you the "weird" style of ab training I use instead called Afterburn Training.

Is Afterburn Training the 1 proven shortcut to a ripped body and six pack abs? Watch this video and decide for yourself!

The Easyest Way To Get Six-Pack Abs in Few Days

1 Scrub up

As well as a dazzling Tom Cruise smile, brushing your teeth the right way will give you an A-list midriff. "Standing on one leg when you're brushing works deep core muscles," says Dr Tim Hutchful, of the British Chiropractic Association. "It's a perfect short workout, creating a degree of instability that works smaller muscles essential for core strength." Just don't try the same thing at the urinals.

2 Get in-tense abs

Intensify your workout to pound the paunch. A study by Laval University, Canada showed men who endured 15 weeks of interval training lost nine times more subcutaneous fat than men who did 20 weeks of steady-state endurance training. Insert a high-intensity interval session into your routine 3 times a week. Do 1 min at a rate of 9/10; 3 mins at 4/10 and repeat for 20 mins. That's only 5 mins at full speed.

3 Get deep

Work your deep core by locating the transverse abdominus (TVA) muscle responsible for a washboard stomach. "Take a deep breath and hold it before the lifting phase of any exercise to fire-up your TVA," says Kate Eddy, strength and conditioning coach at Bath University. "Then forcefully exhale on the return phase." For a six-pack, it's what's on the inside that counts. 

4 C the light

People who consume 500mg of vitamin C daily burn 39% more fat during exercise than those who have less than 100mg, according to a study from Arizona State University. "Low levels of vitamin C may impede your body's ability to use fat as energy," says study author Professor Carol Johnston. Kiwi fruit and peppers pack twice the C per gram of oranges. Half-time kiwi, anyone?

5 Pile it on

Your abs are some of your strongest muscles – they can take more than just your bodyweight. "Hold a 10kg disc or dumb-bell above your head when doing variations on crunches, or attach leg weights to your ankles during leg raises," says Phil Learney, strength trainer at The Third Space (). "You need to load your core for the muscle fibres to grow for real definition."

6 Prepare to be punched

Scare your six-pack into being by imagining heavyweight champ David Haye is about to slog you with a body blow. Researchers at Utah State University found that you increase your deep-core activity during squats by 167% if you tense as though you're about to take a hit. That's almost worth two rounds with the Hayemaker... almost.

7 Lie down

University of Chicago scientists found that three consecutive nights of poor sleep causes your muscle cells to become resistant to insulin, leading to increased fat storage in your belly. Guarantee quality shut-eye by snacking on high-fibre cereal such as a bowl of Shredded Wheat just before you go to bed, says Anita Bean, author of Food for Fitness. "It lets the sleep-inducing tryptophan through to your brain so your cells start processing insulin efficiently again." You'll sleep like a baby, albeit one with a remarkably toned midriff.

8 Eat a burger

Packed with zinc, protein and magnesium, a burger needn't be a sin. Cornell University found athletes who upped their weekly intake to 550g – five average burgers – increased fat burn by 20% over those who ate under 300g of lean red meat. Get thee to the Gourmet Burger Kitchen.

9 Delay

Leave any core-specific workouts until the end of your session. "Working your abs first will fatigue them so you won't get the same benefits from moves such as squats and deadlifts," says Carl Ellis, personal trainer . Good abs come to those who wait.

10 Get cable

Put your core's hidden muscles centre stage on the cable machine. "It gives you the variety to hit every one of your abdominal muscles,"). Try 10-12 reps of the cable push-pull. Face the stack in a fighting stance with your left foot forward and left arm extended in front of you. Your rear hand should be at chest height. Pull from the front and push from the rear, as though you're punching through. Imagine Noel Edmonds' face if that helps.

THE GET-RID-OF-YOUR-MAN-BOOBS WORKOUT

 constantly fine-tune your workouts, and you're sure to be significantly stronger in a few weeks. But damn it, sometimes that's just not soon enough — like when you're meeting your buddies at the gym in an hour, and you want to make sure you smoke them on the bench press. Behold, our best tips to get immediately stronger.

Build Your Best Body Ever! Buy Our New Book - The 101 Best Workouts of All-Time>>>

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1. "WORK UP" TO YOUR HEAVIEST WEIGHT INSTEAD OF USING A PYRAMID.

Do several warm-up sets with low reps that prepare you to lift your heaviest on your last few sets. That way, you'll have energy for those sets — the most crucial ones forstrength gains. Say you're planning to squat with 300 pounds for five reps. You could do 135 pounds for six reps, 185 for five, 225 for three, 275 for two, and then 300 for five. By the time you get to the 300 set, you'll be thoroughly warmed up but not fatigued.

2. VISUALIZE EVERY REP BEFORE YOU DO THE SET.

Imagine how it will feel, where your eyes will be focused, and how you'll breathe. Doing so will make you more "familiar" with how the set will be done, and it will seem easier.

3. REST THREE TO FIVE MINUTES BETWEEN SETS.

To lift your hardest, your body needs to regenerate as much ATP — the fuel source for muscle contractions — as possible. Take the time to feel fully recovered before you attempt any personal record on a lift.

4. WORK ON YOUR WEAK POINTS.

If you can't lock out your elbows on the bench press, try setting the safety rails in a power rack at about your sticking point on the lift. Put roughly 100 pounds more than your one-rep maximum weight on the bar and then try to press it — naturally, you won't be able to move the bar but try hard anyway for six to 10 seconds. Do four to six reps, resting a few seconds in between, and then lighten the load to the weight you usually have trouble locking out. Your central nervous system should now be sufficiently fired up for you to lift it.

Work Your Weak Points>>>

5. TRAIN WITH SOMEONE STRONGER THAN YOU.

Even if you have to invite the biggest animal in the gym to spot you, having someone around who inspires (or intimidates) you will always make you up your intensity.

Build Huge Chest Muscles Fast

If you want a physique that’s muscular and chiseled yet proportioned, symmetrical and aesthetically pleasing, then building up your chest muscles should be one of your primary goals. There are no shortcuts to huge chest muscles, but there is a right way and a wrong way to do things. Internet has significantly reduced the quality of the information on this subject, as everyone seems to be an expert.

When it comes to the human body, nothing says strength and power quite like a pumped, muscular chest. But swollen, rock-hard pecs can be notoriously difficult to develop, particularly if you’re one of those ectomorph types who have trouble putting on weight. No matter your body type however, you can indeed build a sculpted, powerful chest with a well-designed chest workout protocol.

Combine that with a diet optimized towards packing on muscle, and you’ll soon have a T-shirt splitting chest that’s the envy of everyone at your gym. Below you’ll find several great exercise and nutrition tips you can use to help see you through to your goal. But this is all talk, a talk that you probably heard it a thousand times before, so lets get started with these actual tips!

#MythBreaker: Get sexy abs, i must workout heavily V/s abs are made in kitchen

For the budding as well as established body trainers in the gym, it is a common myth that has reached the youth of today that to get sexy abs, one must work out heavily in the gym. Working out in the gym can definitely give an edge to your muscles and bones, but ultimately it is the basic act of eating the right kind of food which will aid in the development of your body.

Remember the old times? When there were hardly any modernized gym or arena for exercising, men took to the more practical ways of developing their body. They exercised in an open field, ate a lot of food products which were rich in carbohydrates, proteins, vitamins and other nutrients. So to sum up the deal, it is a common myth that’s circulating in the social media and other channels of information that one must work out heavily to get sexy abs. Certainly so, working out helps, but what’s the use of working out when your body’s actual demand to get lots of nutrients which can only be obtained from healthy food?

The truth of the matter is that the abs are made in the kitchen. If you eat healthy food, you will automatically develop the muscles and the bones. All that is required to get your body in shape which can be obtained by exercising on a regular basis.  Apart from this, one can also seek the help of a trainer who is advising you to eat the right amount of food before hitting the gym. Afterall, if you leave the habit of working out in the gym, the body will easily get out of shape. Therefore, in order to save yourself from the horror of getting out of shape, it is important to develop personal exercise skills at home which you can continue on a regular basis from any location.

For instance, if you are travelling or caught up in some work, it is better to continue exercising on your own then to expect it from nearby gym. Working out, essentially depends on how much of training can your body take. The stamina and will to trainer comes from eating the right kind of food products – milk, eggs,meat,rice, salads and other nutrient rich food can give you a body which you have never dreamt of getting before. Work on your abs because real gymming begins in the kitchen by getting the right source of food.

6 Tips To Developing Athletic Six Pack Abs and Lean Abdominals

Everybody wants to have a great physique, and whether male or female the number one area of the body most people want to improve the most is their midsection. Whether you're a female who simply wants to flatten and tighten your tummy, or you're a male who wants to lose the beer belly and carve out some awesome abs, we all want our midsections to be better, healthier and more attractive looking.

Most people however go about developing LEAN abdominals or sculpting an athletic six-pack the wrong way. I get frustrated when I see males and females I the gym working 'HARD' but not working 'CORRECTLY' to achieve their goals.

Let me quickly list '6 Tips For Developing An Athletic Six-Pack' or A LEAN and TIGHTLY Sculpted Midsection, and then I'll discus each tip in a little more detail.

1: Develop The RIGHT Attitude First
2: Nutrition 'You MUST Eat CLEAN If You Want To Develop LEAN ABS!
3: Increase Your Fish Oil Supplementation
4: DON'T Drink Your Calories
5: Train Metabolically, Not Aerobically
6: Use Athletic Abdominal Exercises and Routines For Better ABS

1: Develop The RIGHT Attitude First! OKAY, what I mean here is that you must accept the fact that 'FAT LOSS' is hard. Remember fat loss (removing the fat from your midsection) is the most important element in achieving your six-pack or tightly sculpted midsection. So you must accept that fat loss is hard, because when you do you will approach your fat loss training and abdominal development much more serious and begin to focus on what you need to do in order to achieve your goals.

Too many people assume that they should be able to develop great abs because they go to the gym 3-4 times per week and work hard, doing lots of direct ab work, yet the rest of the week they don't address other areas of their life that will impact on their physiques, such as nutrition, adequate sleep, stress, etc. These are people who haven't developed the right mindset and people who aren't taken their fat loss and abdominal development goals seriously enough. Nothing comes easy, and going to the gym and training hard 3-4 times a week, doing lots of crunches just isn't going to cut it.

Here's the formula I like to use for achieving serious results:

Serious Attitude + Serious Application = Serious Results

6 tips six pack abs2: Nutrition 'You MUST Eat CLEAN If You Want To Develop LEAN ABS! Now this one might hurt many people. I'm afraid you can't EAT WHAT YOU WANT and achieve the BODY YOU WANT! I wish it wasn't this way, but it is, so again this is another fact we all have to accept and once you do you can move forward and get serious about developing that six-pack.

Your nutritional plan should be simple to implement and follow. Please note I deliberately avoided using the word 'DIET' as most people associate the word DIET with restriction or starvation, and you do not need to starve yourself in order to achieve a six-pack. You simply need to follow smart nutritional strategies and repeat them over and over again. Here are a few nutrition basics for eating clean:

Eat lean proteins such as skinless chicken breast, turkey breast and lean cuts of beef.
Eat omega 3 eggs and if eating cheese do so in very small amounts, choosing low fat options.
Eliminate or significantly reduce your intake of dairy.
Eat your GREENS and lots of them. Go raw or lightly steam!!!
Eat your fruits, but don't overdo them. 1-2 servings a day MAX! It's still SUGAR, so be careful!
Don't fear the FAT. Choose healthy fats, such as nuts, natural peanut butter and oily fish like salmon.
Time your higher content carbohydrate meals around your workouts (pre or post workout)
Use a quality fish oil supplementation and increase dosage over time.
Plan your meals and snacks ahead of time.
DO NOT DIET or Try STARVING Yourself!!!
People, who have a list of foods that they eat over and over, again and again make most successful body transformations. They may combine some of the foods differently to create different dishes, but the foods they consume are pretty much the same on a daily and weekly basis.

For example, I personally will eat pretty much the same thing each day for my breakfast, then my lunch each day will be the same and my snacks each day are usually nuts or nuts mixed with berries.

The only meal I generally mix up from day to day is my dinner. Different source of protein and a different mixture of green veggies. TIP FOR VEGGIES. Add some freshly squeezed lemon juice over your greens. It makes a HUGE difference to the taste and makes easy to consume for those who haven't got much of a palette for green veggies!

6 tips six pack abs3: Increase Your Fish Oil Supplementation! If you aren't already taken a quality fish oil supplementation, I strongly recommend you start using one. PROVIDED you are going to combined it with training and training of an intensive nature. Don't expect to swallow some fish oil capsules and hey presto your abdominal fat will start to vanish. I'm afraid not.

You need to combine fish oil supplementation with training in order to get more fat loss than training alone. This is about as close as you can get to non-surgical spot reduction.

Use of fish oil supplementation will help with increased insulin resistance. A sign of insulin resistance and development of type 2 diabetes is central adiposity (belly fat) and the fact that this fat goes first only proves that omega-3s can increase insulin sensitivity, which leads to less fat storage and more fat release.

Just recently I had 10.42% body fat and my abdominal skinfold measured at 16mm during a body fat assessment using the calipers. Along with proper training and nutrition I increased my fish oil supplementation over the next 2 weeks and managed to get my body fat down to 9.22% and my abdominal skinfold dropped to 12mm. I started to increase my fish oil supplementation dosage and a further two weeks later and I came in at 8.31% body fat and had an abdominal skinfold reading of 10mm.

Finally I increased my daily intake to 10 fish oil capsules per day and two weeks later I had dropped down to 7.29% body fat and my abdominal skinfold registered at 8.3mm.

So over the course of 6 weeks I was able to drop 3.13% body fat and cut my abdominal skinfold by almost ½, from 16mm to 8.3mm. Ohh I should also mention that my training during this time was not geared towards fat loss. My scale weight went from 166lbs on day one to 168lbs on day 42, which shows I gained approximately 6.5lbs of muscle during this period.

Another FACT that might shock you is that I wasn't restricting calories. In fact, as my body fat continued to drop, we increased my calories (again I was focused on muscle gain) every 2 weeks and I ended up on approximately 3000kcals per day, and over 1000 of those kcals came from fat, healthy fats of course.

OKAY I think that's enough on fish oil supplementation. For more information on the benefits of fish oil supplementation do some research on the web or have a look at the articles here on ShapeFit.

6 tips six pack abs4: DON'T Drink Your Calories! This is EXTREMELY IMPORTANT. Liquid calories are so easy to consume, but they do not please you, nor your waistline. ALSO, many people don't even figure in the calories from liquids when tallying up their kcals. They almost always forget about the 2 glasses of OJ (SUGAR) and the 1 can of soda they have each day.

Along with saying no to fruit juices and sodas, you should also try and eliminate all other liquid calories, such as milk, smoothies and the booze. If you're SERIOUS about attaining that six-pack, you'll be able to say no to these items, at least for a few weeks or months. You don't have to never drink beer again, but if you want to jump-start your six-pack development kiss it good-bye for now.

The only liquids you should be consuming is water, water and more water, as well as green tea and some other herbal teas are also OK to consume.

Just make sure you are getting the vast majority of your calories from actual foods that you need to place in your mouth and chew on.

5: Train Metabolically, Not Aerobically! As I mentioned earlier the objective is to remove the layer of fat covering your abdominals. In order to do that you need to create a metabolic disturbance and you will achieve this via higher intensity anaerobic exercise, such as moderate-heavy resistance training, circuit training, sprinting, interval training and some other useful training methods and protocols.

Staying on a treadmill for one hour, just because you're staying in the fat burning zone, isn't going to create enough of a metabolic disturbance to impact your metabolism once you leave the gym. So the exercise routines you implement must positively impact your metabolism both during your training session (the 45-60 minutes you train) and after the session has ended (the other 23 hours in the day).

This is what we refer to as ABE. The 'After Burn Effect'. Your training must create the desired after burn effect and traditional old school low intensity anaerobic training will not cut it here.

Now if you are training 5-6 days per week, please feel free to do 1-2 sessions of low intensity type work as a means of recovery, but if you are only training 3 days per week, I suggest you stick to 3 days of high intensity metabolic type work.

6: Use Athletic Abdominal Exercises and Routines For Better ABS! I'll admit it, I am just like everybody else and I love to train my abs. However, I fully understand that direct AB training IS NOT the key to developing great abs and I ALWAYS make sure I address the key components when looking to get my abs to show, which is nutrition and the metabolic type work I just discussed in tip number 5.

When I do train my abs you won't see my doing traditional AB exercises such as knee raises, side bends and numerous crunch variations.

NOTE: The only abdominal crunch exercise I like to perform and recommend is the SERRATUS CRUNCH. I prefer this crunch variation to all other variations as it only allows minimal lumbar flexion and is therefore much safer on your lower back.

6 tips six pack abs

The exercises I perform when doing AB work or AB circuits are exercises that require me to stabilize my lumbar spine and utilize the mobility of my thoracic spine, as well as anti-rotational exercises and overhead exercises, such as Y-Squats or Barbell Overhead Squats.