3 Easy Steps to An Incredible 6 Pack Fast

Author: Frank Sherrill

Are you still looking for your 6 pack?



Well follow this nutritional program and you'll be able to drop 2 or

more pounds per week for 6 to 8 weeks!



Next Stop Abs.



Getting ripped fast requires drastic cuts in carbs, dietary fat and of course, your calories.



You'll need to steer clear of all oils, butter or fried foods and

keep your carbs under 50 grams a day!



Yes 50 grams-this is a turbocharged fat-loss plan!



Protein intake must go up when you're cutting carbs, fats and

calories. Keep your protein intake high.



Using this approach, you'll quickly drop a lot of body fat. The downside is that your energy levels can tank, leaving you unable to train if you're not used to a low-carb diet.



The Solution.



Breaking down the weeks into 3... 3 distinct diet phases during each of the 6 to 8 weeks of the program



Phase 1



·Days: Monday, Tuesday and Wednesday

·Carbs: less than 50 grams per day

·Protein: 2 grams per pound of bodyweight

·Cardio: 20 to 30 minutes at low level intensity every day.



During this phase the carbs are kept very low. All the carbs should be eaten after your workout to minimize protein breakdown that happens after training.



If for example you weight 200 lbs you need to take in 400 grams of

protein. The cardio is done merely to coax the body into giving up more of the stored fat.



Phase 2



·Days: Thursday and Friday

·Carbs: 100 to 150 grams per day

·Protein: 105. to 1.75 grams per pound of bodyweight

·Cardio: 40 minutes interval training each day



You would think that the extreme approach taken in phase 1 would do the trick to melt the fat. Unfortunately it doesn't work that way. Strict dieting will lead to poor muscle recovery and flat muscles.



When muscles are flat the body can appear to be fatter. That's where

this phase comes in.



The additional carbs assists in glycogen recovery and prevent the

reserves from being drained.



When glycogen levels are low you will appear to be fatter and your

muscle will not recover as quickly. On these days split your carbs as follows:



1. 30-40 g in morning

2. 20-35 g preworkout

3. 50-75 post workout



With the extra carbs you'll be able to train and do cardio harder. I recommend alternating the cardio between going hard for 2 to 3 minutes and then using a much lower intensity for 2 to 3 minutes. Continue this pattern fir the full 40 minutes of cardio.



This interval training will kick up your metabolism Best time for

cardio in this phase is in the morning on an empty stomach.



Phase 3



·Days: Saturday and Sunday

·Carbs: 2 grams per pound of bodyweight

·Protein: 1 gram per pound of bodyweight

·Cardio: none take the time off



These are the easier days. Carbs go up and protein comes down.



Will there it is following this program will have you ripped in 6 to 8 weeks.



Figure out your menu; eat clean sources of food, chicken breast, and

tuna. Lean ground beef and other choices. You can figure in a protein supplement just make sure it isn't high in carbs.



But most of all enjoy your newly found 6 pack!

About the Author:

Frank Sherrill, is a former U.S. Army Ranger and Martial Arts expert. To learn more about the building muscle and the

Bullworker go to Isometric Training and receive a free muscle building ebook.

Article Source: http://www.articlesbase.com/muscle-building-articles/3-easy-steps-to-an-incredible-6-pack-fast-73738.html

P90x Workout Routine and Fitness System

Author: Derek Cladek

P90X is a revolutionary method in achieving the lean body every person desires, and you can easily find this type of program directly online. A person may be feeling out of shape or desiring a more perfect tone for his or her body type, P90X could be the workout program everyone is looking for. This type of course is designed for men as well as women and is extremely difficult. Don’t be discouraged if you are a woman as this workout routine is made for both men and women. The curriculum for the P90X system is simple to understand and in a few days a person will be able to see an improved difference to their health and muscle mass. Everyone can obtain what P90X offers without much strain on the body, but it will take effort. Like any workout routine, it will take time and energy to complete the entire system. Most people start a workout routine or buy a gym membership but tend to lose motivation as time goes by. With P90X you will be doing multiple workout routines, so your workout will never get boring. There are several locations on the Internet that can assist a person in signing up and beginning right away. The P90X system may be the most intense workout that a person has ever experienced; however, by following the system you will receive a leaner, more toned body and muscles in a matter of a few days.





With the P90X system you will receive various guides and informational tools to assist you in achieving the ultimate body of your dreams. You will get 3 guides which will be helpful in maintaining food intake, workout procedures and a video to assist anyone in getting the most out of this program. The P90X system will give you 12 workout techniques designed for multiple performances, these exercises range from weight training, to pull-ups, to new stretching techniques. The P90X program has it all to assist a person in gaining the body they dream of and keeping the shape they desire. An individual will only need to workout for an hour or two a day to receive the maximum benefits that the P90X program gives to their consumers. You most likely have never seen an exercise system like the P90X system before. This technique not only works the abs but every other muscle in the body as well. The P90X program will define and enhance the perfect body for a man or a woman.





Finding information about P90X is easy since many people who use the system also have blogs about it. You can do a search and read about the successes of others who have been doing P90X for the past few months and see pictures of their results. If the person uses the informational tools and exercises every single day, they will see an improvement in a matter of a week. This program is designed for overweight individuals as well as for the people who just need to keep in shape. P90X is perfect to loose weight and to begin to feel fantastic. This program is also designed for a person who would like to tone their muscles and define their abs.

About the Author:

Ultimate Fitness Gear is a website that provides more information on PX90 workout routines, PX90 supplements, and PX90 chin up bars.



Ultimate Fitness Gear is a website that provides more information on P90X workout programs, and also other workout routines. Our articles will show you ways to shape your body and tone your abs, read more on our site.

Article Source: http://www.articlesbase.com/fitness-articles/p90x-workout-routine-and-fitness-system-210826.html

How To Get Nice Muscle Tone

How To Get Nice Muscle Tone And Build An Attractive Muscular Body

Author: Chris Chew

Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

About the Author:
Chris Chew is a fitness personal trainer of fashion models, actors and male pageant winners.

Male Pageant Winners and
Personal Trainer Courses

Article Source: http://www.articlesbase.com/fitness-articles/how-to-get-nice-muscle-tone-and-build-an-attractive-muscular-body-11692.html

Think You Know The Six Types of Pushups??

Build Chest Muscles and Upper Body Strength With Six Types of Pushups

Author: Rob Ferrall

Many individuals under-estimate the power that push ups wield in building upper body strength and chest muscles. On the surface, pushups are plain and almost boring: up down, up down, up down -- that's it. However, most people, outside of physical fitness enthusiasts, only know about the military-style push ups that they endured in their Phys Ed class back in high school. Just as there is more than one way to climb a mountain and more than one way to skin a cat -- there is more than one way to do a pushup.

Here are six types of pushups that you can do from home -- routines that will help you to build upper body strength and target your chest muscles.

• "Wide" pushups - Traditionally, pushups are performed with your hands being placed at shoulder width. Wide push ups, sometimes called "wide-stance pushups", require you to extend your hands beyond the width of your shoulders. Wide-stance pushups work your chest muscles more heavily than military-style pushups, so if chest definition is what you are looking for -- wide pushups are one exercise that will help you meet your goals.




• "Diamond" pushups - Diamond pushups, sometimes called "pyramid" pushups, require you to place your index fingers and thumbs together in the shape of a diamond during your push up workout. While diamond push ups tend to work your triceps more than your chest muscles, the benefits of modifying your hand placement during pushups, even if only a tiny bit, are undeniable.




• "Fist" pushups - Sometimes referred to as "knuckle" pushups, require the use of your fists, instead of the palms of your hands, to bear your body weight during the pushup. Fist pushups are beneficial because they target different areas of your body than traditional pushups, and may actually increase the effectiveness of your workout.




• Decline pushups - Instead of placing your feet on the floor, or using your knees, place your feet on a platform so that your head is lower than your feet. You can use a chair, a stepstool, or a bench -- pretty much anything that will allow you to raise your feet up so that they are higher than your head. These types of pushups work your upper chest muscles.




• Incline pushups - Incline pushups are the exact opposite of decline pushups -- instead of placing your feet higher than your head, your head should be higher than your feet for this exercise. Any sturdy surface that will allow you to perform the pushups unencumbered can be used. Incline pushups work your lower pectoral muscles. "Off the floor" pushups - If you are working out at home, you can perform raised pushups with the help of three sturdy chairs. By placing each of your hands on an opposite chair, and your feet on the third chair, you can increase the depth of your pushup and thereby increase the effectiveness of your workout routine.

Tips to increase the effectiveness of your push up workouts:

• Add weight during your pushups - If you are already strong, you can add weight to your back to work on increasing your muscle mass. However, this tip is only recommended for individuals who are already physically strong and can bear it.




• Mix and match hand positions - Using the incline, decline, off-the-floor, or fist pushup positions, you can reposition your arms to target different chest and upper body muscles.

Push ups are a great way to strengthen your upper body and build chest muscle at the same time. By mixing up your hand positions, and trying a few different styles of pushups -- you can increase the effectiveness of your at-home exercising and add a little bit of variation to your workout routine as well.

About the Author:

Find out how to build muscle up and learn about muscle weight gain at http://www.buildmuscleupfast.com

Article Source: http://www.articlesbase.com/muscle-building-articles/build-chest-muscles-and-upper-body-strength-with-six-types-of-pushups-627832.html

Choosing the Best Protein Powder

Author: Vince Delmonte

Before deciding which protein powder is the best or necessary for your goals, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:





· Whey protein isolate





· whey protein concentrate





· Hydrolyzed whey





· Calcium caseinate





· Egg white





· Whole egg





· Micellar casein





· Etc, etc, etc…





What are the benefits of all these different forms of protein?





Whey protein makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.





Casein protein makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts – you need a fast absorbing protein at these times.





Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all the confusion, I suggest avoiding soy protein altogether and sticking to the other types listed.





Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.





Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as 15 minutes prior to a workout, during a workout and immediately after a workout.





Whey Protein Versus Whey Isolate:





Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.





Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.





How can we use these different forms to our advantage?





Whey Protein:





Since it is very quickly digested the best time to consume it is within six hours after a workout, prior to a workout or breakfast.





Casein Protein:





Since it is slowly digested the best time to consume it is anytime of the day except breakfast and within six hours after a workout when your body requires a more immediate source.





Soy Protein:





As mentioned I would avoid this one altogether.





Blend Proteins:





Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind at periods outside of the six hour post workout window.





Whey Hydrolysates:





Use a hydrolysate protein for your pre, during and post workout nutrition because this will enter your blood stream quicker than any other form.





Money aside, which form of protein do you believe is most beneficial? Why?





Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.





Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, that you should limit yourself to a maximum of three per day or 40 % of your meals.





The bottom line is that both are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.





So what is the bottom line? What is the best protein powder?





For the pre, during and post workout phase, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.





If you are looking for the strongest protein powder to exploit your full growth potential during all other times of the day then use a blend. You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://BuildMuscleEasy.com/ .



He specializes in teaching skinny guys how to build muscle and gain weight quickly

without drugs, supplements and training less than before.

Article Source: http://www.articlesbase.com/muscle-building-articles/choosing-the-best-protein-powder-377344.html