How To Get Abs

Nobody wants a long and and boring fat loss workout to get abs. This is one of the most common excuses “I don’t have time because of ……”. Well here goes that excuse busted right in two. If you want to workout at home that is fine, body weight exercises and cardio will get you so far, but the most fat loss comes from lifting weights, that is how body builders get so toned and ripped. However your goals are up to you.

1. Do High Intensity Interval Training

Doing HIIT is like exercising on Meth! Here is an example of how to do it:

• Warm up and stretch (doesn’t matter what exercise you do you should always warm up some how.
• Take it easy for 1 minute (If running, just jog, if boxing, hit the bag lightly, if biking, just cruise etc), as soon as that one minute comes, go like a bat out of hell for 30 seconds. This is full on sprinting, full force punches or kicks and intense biking.  After those 30 seconds, go back to cruising mode. Repeat this for 20 minutes and you will be stuffed – guaranteed! If not, you aren’t going hard enough!

2. Do super sets in the gym

This is where you work one muscle, for example chest, on the bench press till failure. The next exercise you do will be something that also works the chest, but in a slightly different way, such as dips. Do this workout till failure too. Do this for a few body parts each time you hit the gym and you only need to spend half the time there!

3. Take 5 minutes 2x per week to work on abs

That is all you need when you are just a beginner (less than 6 months continuous training). Doing exercises such as decline or incline crunches, captains chair crunch, bicycle crunch are all hardcore workouts for the abs that will get the burn like crazy.

Keep your workouts short but intense and your diet strict and you will see faster results than steroids.

Do you want to learn how I do it? Download your free fat loss program now!

Until next time, go balls to the wall

Johnny

Beginning a weight lifting program can be intimidating, scaring and when I first started, it made me very nervous.

I remember the first time I ever went to a gym.  I had no idea what I was doing, I just knew I wanted to get in shape. I didn’t know any workouts, I had never head of a bench press before and assumed I was supposed to get under the bench and push it…

I am not trying to make too much of a dick of myself, just explaining that if you are beginning, or getting back into a weight lifting program then there are some things you should know and understand before storming the gym every day.

::::

Here are a couple of pieces of advice if you are just starting out:

1. Your gains are not made in the gym. Your body repairs the muscle that you break down in the gym when you sleep at night. So don’t make the mistake of thinking that if you spend more time at the gym you will get bigger, stronger, faster and more ripped, because you won’t. Get a good amount of sleep each night, for me I find anything less than 7 hours I get tired during the day, but different ages and types of people will require different lengths of sleep.
2. When you first start at the gym, you should be working your entire body for at least the first couple of months. This would mean doing a workout like this:

• Bench press: 8 sets of 2
• Back squats: 8 sets of 2
• Calf raise: 8 sets of 2
• Incline crunches: 8 sets of 2
• Shoulder barbell press: 8 sets of 2
• Bent over rows: 8 sets of 2
• Straight leg deadlift: 8 sets of 2
• Optional: Bicep, tricep and forearm workout

I would also recommend that after every workout you should take a protein shake to help your muscles get access to good sources of protein as soon as they need it. When you hit the gym hard you break your muscles down and protein is what will fix them back up and make them stronger, ready for next time.

This is what I normally take:

• Cup of milk
• 2-3 egg whites
• Peanut butter
• Cream
• Yoghurt

This is a good hit of protein, and although it has some fat in it, it doesn’t really matter because your body will use it, not store it.

Before you go into the gym, check out videos or look at some pictures of how to do the workouts I told you about above, and then at the gym ask an employee (or somebody who looks like they know their stuff) to make sure you are doing them right. Form is everything, and yes there is a easy way to o some lifts of weights, but it will never get you proper gains and your progress will plateau big time.

Until next time, bend that bar and hit the site to check out the free course download on how to shed body fat like crazy!

Johnny

ZZZZZZzzzzzzzzzzz……

Beep Beep Beep Beep……. BEEP BEEP BEEP BEEP.

Most of us have limited time in the morning, we have become used to doing only the essentials before we blast out the door on our way to wherever our day commands of us.  We have a shave, shower, get rid of the sleep in our eyes and out the door we go, but what about breakfast?

I am not going to bore you with facts and quotes about breakfast we have all heard but never follow, but the truth is that if you want to lose body fat, put on muscle and maintain a healthy, energetic lifestyle, breakfast is a must.

If you go to bed at midnight, chances are you had tea at 8pm and maybe a light snack around 10 consisting of something not conducive to healthy living (chocolate biscuits, a bit of cake, a six pack of your favorite lager..). You wake up at 7am, hit the office, school, college, whatever you do at the moment, you grab a coffee and a donut and don’t eat a proper lunch until 12.30pm.

If your cycle is anything like this you are making your body wait 16 hours between a good dose of food to give you energy and it will attempt to store it as fat, because it learns that it will have to conserve a % of your food because you don’t feed it often enough.

::::

So it isn’t just an old wives tale that breakfast is good for you. Breakfast gives you energy in the morning, it helps your body think “I will get fed at 7am so I can use the nutrients from previous meals repairing the body”, it leaves you less hungry during the day and you are far less likely to get mid afternoon blues.

I realize it can be difficult to get into the habit, but seriously, 5 extra minutes in the morning and you can have a great healthy breakfast. I tend to take an extra 10 and have a full cooked breakfast which I think is one of my more intelligent decisions. A typical white toast with chocolate spread is not breakfast, nor will it help you lose weight.

My favorite type of breakfast is what one would call dinner, lunch or tea. I have some bacon, eggs, mixed vegetables, maybe a piece of fruit. If there is some chicken or beef left over from last night I will have that with some vegetables and maybe some beans. Maybe some pork with an avocado and some grapes.

You get the point anyway, but if I have some leftovers from last night it normally takes 3 minutes in the microwave to heat anything that tastes better hot and about a further 5 minutes to eat it.

Breakfast isn’t hard work but it sure will help you lose fat or put on muscle, whatever your goals.

Check out some of the reviews I have done on fat loss/muscle building programs on my Fitness site and take one of them for a test drive. I am working on creating my own product and have been for some time, but I want it to be the best one out there before I release it, which may be some time.

I have bought all of the products I mentioned (as well as far too many others) and can personally vouch that the top one is the best I have ever tried. Anyway just my two cents.

Until next time, check out my articles and get your butt into the gym pronto.

Johnny