Best Awesome Abb Workout Ever

Ready for the best ab workouts ever? There are plenty of good ab workouts on the Internet and today I am sharing 3 of the best ab workouts to get firm, six-pack abs. These ab workouts will make your stomach more defined and tighter and get your abs popping - after you lose the fat through diet and exercise. You probably know that all the sit ups and ab workouts in the world are USELESS for getting a six-pack if your diet and training program do not produce a caloric deficit. And again, don’t expect these abdominal workouts to work like fairy dust unless your body is in fat burning mode from a fat burning program.

How To Get Bigger Muscles With One Powerful Technique

You may have heard of this "little known" trick for maximum muscular development but you have have not applied it properly or you may have not heard of it at all... 

It's called a "tempo."

A tempo is the rate that you move the weights.  You might move your weights "slow and controlled" or you might move them "fast and aggressively."  Both speeds of lifting have different results on your muscle fibers and rate of development.  

To be honest, if you have been training longer than 4 years and really in tune with your body and how your muscles "need" to feel to make gains then you might NOT need this lesson for today.  If not, keep reading... 

Incorporating a tempo into your workouts is one of the simplest and most powerful tools to ensure you are  INVESTING time at the gym rather than SPENDING time at the gym! 

CLICK HERE FOR THE NO NONSENSE MUSCLE BUILDING SECRETS

Do women like muscles?

As a man, can you imagine what it could be like to actually know what a woman wants in terms of physical attraction?

I’ll admit it first, and I bet you can relate that it’s next to impossible to figure out what kind of a physique woman are REALLY attracted too.

Do I sound frustrated?  Yep.

I’ve dated girls, when I was 170 pounds 5% body fat and I’ve dated girls when I was 205 pounds 5% body fat and both groups of girls said, “I was perfect!”

Were they afraid to hurt my feeling?

Which group of girls were fudging the truth?

I will never TRULY know but I think I’m pretty darn close to knowing…

Just like you, I want the right look that every one of my buddies respects and that every woman finds attractive, especially my girlfriend

We all KNOW it exists but the question remains:

How Much Muscle Do You Need To Be
More Appealing Than Others?

To date, I have not figured out the exact number but I’m starting to see that “bigger” is not definitely better.

I do know that staying skinny is not the answer either, no girl wants to be with a guy who can’t protect her or is skinner than she is…

In fact, a recent Harvard study down in 2000 revealed that most men overestimate the amount of muscle that they think is necessary to peak attraction in a woman by an jaw dropping 30 pounds!

What Does That Mean To You?

Consider this good news!

The widespread “bigger is better” mantra spread in bodybuilding magazines is false information.  Don’t get the wrong impression here but check this out…

FACT: Studies show that Playgirl models
display MORE muscle mass and lower body
fat levels than in years past!

So don’t use this post as an excuse for slacking at the gym or becoming content.

You will drive girls more crazy or get more action from your significant other by having a top-notch physique.

Make NO mistake about that.

Without looking at you I’m guessing you could start hooking up with the hottest girl (assuming you’re not a douche bag) by adding at least 20-30 pounds of muscle mass to your current frame.

If you answer YES to at least one of these question below then I’m confident in saying you should shoot for an extra 20-30 pounds of muscle.

• Are you really satisfied with being a total “average Joe”?

• Are you embarrassed of taking off your shirt in public?

• Are you intimidated by men who are in better shape than you?

• Would an attractive woman be turned on by your body, or just laugh?

• Are you the type of “man” who just “dreams” about achieving something great?

If you answered “yes” then you’re not alone and it’s not too late.

How Did I Arrive At The Number?

Simple.  As soon as I added my first 21.5 pounds of muscle in the first 30 days, that’s when I startedgetting dates.

I should clarify - hot dates - for the first time in my life!

That is YOUR goal: 20-30 pounds of rock-hard mass in the next 4-6 months.  That will require you to gain at least 5 pounds of muscle a month which I am prepared to teach you in my book:

NO NONSENSE MUSCLE BUILDING SECRETS

Since I wrote, No Nonsense Muscle Building, there is no need to dream of a muscular body that turns heads…today is the time to make it happen.

There is no need to be skeptical, my system will work better than any creatine or muscle-gain product you could try instead (for the same price).

My book is better than anything short of “the juice.”

Imagine how good you will feel about yourself when you finally have the confidence to approach any woman you spot in your class, on a night out, in the grocery store or in the gym (although I don’t recommend approaching girls in the gym).

And just think… you could be dating the girl of your dreams in the next 30 days (or re-energizing your current relationship)!

Within the first 30 days of using No Nonsense Muscle Building, you’re embarrassingly small body parts will be replaced with rock-solid muscle making your body look like an Armour suit.

I can promise that you will no longer feel embarrassed to take your shirt off in public. Imagine the sense of pride you will have as everyone at the local swimming pool turns to look as you take off your shirt, revealing your new, ripped, muscular physique.

Of course, if you’re happy with a weak, baby-soft body, go ahead and don’t do anything now and continue attracting average looking woman that you’ll never really be happy with.

Click the link below to grab your copy today:
http://www.nononsensemusclebuilding.com

See you at the beach

Vince DelMonte,

Gain Muscle With Junk Food

What do hamburgers, pizza, and burritos all have in common? If you think tha they’re all junk foods that you shouldn’t eat, you’re wrong.  Turns out, all of these “bad” foods can actually be part of a healthy diet that will rev up your metabolism and blast fat. Don’t believe us? Consider this: A study by researchers at the National Institutes of Health found that men who ate twice as many calories in a day as they normally did increased their metabolism by 9 percent in the following 24 hours.  The upshot: It’s your license to eat whatever you want once a week, one of the driving principles of the Abs Diet. Of course, the rest of time, you want make the smart choices that allow you to enjoy the foods you love, but without overloading your body with calories. Here are three ways to just that:  *Always choose the best burger, no matter where you eat. *Thinking about pizza should conjure up images of fresh olive oil and spicy pepperoni—not puddles of grease. You can make your own, too. *Eating your favorite south-of-the-border food shouldn’t leave you feeling guilty. 

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How to Avoid Over-training to Maximize Muscle Growth

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however...

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue 
  

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body.  Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

• Decrease testosterone levels
• Decrease thyroxine levels
• Increase cortisol levels 

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.  

CLICK HERE FOR THE NON-NONSENSE MUSCLE BUILDING PROGRAM

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness.  Simply put, this means that if you are in a state of over-training, you are much more likely to get sick.  Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can  effect the metabolic system.  These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage

So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.  

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why: 

• In order to grow, muscles must fully recover from their last workout, every workout.  If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily. 

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple.   If you're in tune with your body, you can often see the signs of over-training before they get serious.  If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag. 

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts. 

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week.  This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training.  You nave to re-asses your program and make modifications so that you see progress every workout. 

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach.  Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration.  Now let's take a look at each of those factors in more detail.

Correct Training Volume 

Determining the correct training volume can be difficult, especially when you are first starting out.  You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods.  Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though.  You begin your workout and realize that you have not fully recovered.  You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go.  Just turn around and go home!  Your body is telling you that it needs more rest, and you must listen to it! 

There is no point in training at a lower intensity, further breaking down the muscle tissue.   By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program.  It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training: 

• Do not skip breakfast.  This is one of the most important meals of the day.  Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry.  If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout.  Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown. 

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training.  Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule.  As for recovery time, it's important that you have days off between weight training workouts.  Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days. 

GO FROM SKINNY TO MUSCULAR

Get Big Muscles In 3 Simple Steps

Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast :

Squat and Deadlift 

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.

Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises 

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Keep Your Rest Periods Honest 

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.

For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Conclusion 

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!

If your interested in building muscle the natural way – without spending long hours in the gym, without supplements and without drugs, then this could be the most important book you ever read...