How To Get Abs

Sometimes I feel like a pre-school teacher. People are always asking “What stomach exercises can I do to get abs?” or “How many ab workouts should I do before I get abs?” What are the best workouts for my six pack and pecs?”.

I am sure the majority of people realize that this is the complete wrong question to be asking.

Everybody has abs. We all have the same abdominal muscles. Yes some people have trained theirs a little more than you have, but chances are that you just have a big ol’ layer of fat covering them up. Same with pecs, every body has chest muscles, except the difference is that chest muscles grow a lot bigger than ab muscles if you are a guy, so you actually do have to work them hard, but you still have to get the layer of fat off.

Here are my suggestions to a few fat burning workouts that will shed that extra flab, and pump up the chest, and probably surprise you about how good you really can look!

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Workouts for losing fat:

• HIIT – Training with high intensity for 30 seconds to 1 minute and then going back to cruising altitude for a minute. Rinse and repeat. Do this with any cardio such as running, biking, swimming, light weight workouts.
• Boxing – best done round for round with a mate, or just time yourself and slug it out on a bag for 2 minute rounds with some body weight workouts in between rounds.
• Stair/hill climbs – taking on a hill or large stair case as fast and as many times as you can.. Gooood.
• Anything that gets you sweaty and takes the breath out of you is bound to be good for fat burning.

Workouts for Pecs

• Bench press – this is the king of chest workouts. Use either a dumbbell or barbell and lie down on a weight bench. Pushing straight up from your shoulders to get the weights to the full extension of your arms the carefully lowering weight down.
• Incline bench press – same as above but you sit on an incline bench.
• Chest flies – hold dumbbells as if you are at the pinnacle of bench press, then simultaneously but slowly lower your arms to the ground on each side, but keeping them stiff at the elbow. The dumbbells should be following a semi circle pattern and meeting back at the top again.
• Dips – holding onto two bars the same height, you lower yourself down and back up again. Can attach weight if required.

I hope that keeps you busy for a workout session.

Drop past my fat loss site and check the place out, you might just find what you need

Until next time, have the discipline of a monk and form good habits.

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.

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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

Everybody goes through these types of thoughts and struggles at some time in our lives.

Not everything is as easy as some people will have you believe, especially not advertisements, salesmen etc.  I remember when I first tried to play a guitar, it took me about a year before I could play a decent song the whole way through, and at the start it seemed absolutely impossible.

I also remember looking at my body in times gone by and thought “I am not happy with this, but how do I change it?”.

Having too much body fat and not enough lean muscle to stand out from a bunch of rakes at a tool shop, I decided to do something about it. I researched, bought products, books, watched videos, tried to discard the gold from the quartz and then did the most vital step, I made a PLAN and took ACTION.

Even if I had never learned a thing about nutrition, cardio or resistance training, if I had just made a plan and taken action, I would have learned along the way and eventually got the result I wanted anyway.

This is to prove that you can lose weight, you just aren’t wanting it bad enough.

You might last a week on a diet that Uncle Jobaba from Turkey recommended, but you aren’t strict enough and you end up blowing off the diet.

You heard about a new workout where you have to try and cover a mile faster every day for a week, but one day it rains so you blow it off as well.

You see an advertisement on a website for a pill that sheds body fat faster than Jenny Craig clients on Meth, but you are trying in vain because it won’t work.

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These are the most common excuses people have:

• You have too many excuses about why something won’t work
• You can’t stay on a diet for more than a week
• The last time you ran was when your partner tried to make veggie burgers for dinner
• You are too old, too young, too fat or not fat enough
• You don’t have enough time because of (insert excuse reason here)
• You have no money
• You have too much money and so you think you don’t have time
• If I wasn’t so stressed I could lose weight
• My family won’t like it if I start dieting
• If somebody helped me do some housework
• If I could just rewind to last year

People think that if they have a good enough excuse then that they don’t have to do something. They feel that they have justified themselves and given themselves a reason to do nothing about their physical (and mental) state. Excuses are just a self-created alibi to fool ourselves into thinking we have no other option.

Excuses are for losers, lazy people, miserable people, martyrs, chicken littles and fools.

Real men and women, boys and girls make things happen no matter what their current circumstances.

Hell, I have been so broke that I can’t even afford the miserable $7 to get into my local gym so I have had to get creative. I could have just said “Oh well, I guess if I don’t have the money,it’ll have to wait”.

I have been through struggles in my life, I have been too depressed, too hyperactive, too mediocre, too tired, sick, injured, geees, find me somebody that hasn’t had struggles in some form or another.

If you can just see past your excuse or whatever reason you have that is currently saying “I can’t …”, ask yourself “How can I make this real?”.

Try asking “Why not?” or “How can I …”, instead of “I can’t.

So to help you with your struggle, go and check out my site, get some good ideas, and if you have no money, go dance in the street for a while.

Until next time, can the excuses and get real!!

And check out the home page to grab you free course download on how to shed body fat like crazy!

Johnny