Six pack abs is something many people desire, but few people have the real drive to obtain them. Nowadays you see all the hype out there that many people fall for regarding six pack abs, and honestly Iʼm tired of it.

This is why I want to give you five effective “tricks of the trade” that will help you truly obtain that stomach of your dreams. Now, getting toned, six pack abs isnʼt as hard as people make it out to be. Those professional salesman and marketers will make it seem almost impossible to get six pack abdominals, when in reality itʼs very easy if you know the proper methods and have real intensity and determination.

Now why do these professional marketers make getting six pack abs seem almost impossible? The reason is simple. They have a product that they want you to buy, whether it be a Home Workout Video Series, a dietary plan, or a piece of equipment.

They will do anything they can to make you feel as if you HAVE to purchase their product if you really want permanent six pack abs.

When in reality, all you need is a body (which everyone has), strong determination and proper knowledge. Notice how I didnʼt even say you need a home gym or weights. You really donʼt need anything tangible or physical, as you can get toned six pack abs just by making changes to your habits.

Yes, weights will improve workouts and give you faster results, but if youʼre in no rush,performing regular old abdominal exercises will get you that stomach you always wanted.

The Five Fundamental Six Pack Abs Secrets:

To get six pack abs you really need nothing more than your own body and a strong will and determination to accomplish anything. Everything else that anyone throws at you is just crap so ignore it. You want six pack abs, you can get that. How? By working hard and pushing yourself. No more of these “secret programs” or “new diets” because this is all stuff that will NOT get you six pack abs.

If you have determination and the right knowledge, then you can do anything. Iʼm going to go over five fundamental tips and pointers that literally everyone needs if they want to get anywhere at all with their Fitness Program.

Now Iʼm not going to give you information that you can totally disregard and throw away, because Iʼm aiming to set myself apart from those other Fitness Gurus out there.

However, Iʼd like to give you valuable information that really works, and always will work, rather than information that works for a certain time.

So, Here Are The Five Fundamental Tips:

1. Set Powerful Goals

2. Lose Fat And Lower Your Body Fat

3. Perform Effective Abdominal Exercises

4. Possess Proper Nutrition For Six Pack Abs

5. Perform High-Intensity Cardio Workouts

Yes, those are the five fundamental tips to six pack abs, and these pointers really actually work too. So, letʼs get into depth with each of these pointers, that way you have a clear understanding of how to apply it to your everyday lifestyle.

Setting Powerful Goals:

Setting goals is one of the most important aspects of any six pack abs programs, and any Fitness Programs in general. The reason being that this is your fundamental base for everything that you do from now on. Once you decide what you want to achieve, you need to decide how youʼll get there and if you really have the hunger and desire to reach those goals.

This is where you set powerful goals and make them permanent in order for you to receive future success. Itʼs not just setting goals thatʼs important, because anyone can set a goal and try and aim for it. Itʼs how you set those goals and what you plan to do with those goals that really makes a huge impact.

When setting goals, itʼs important to develop small goals that lead up to your major goal.  This is called the Baby Step process and has been discovered to work insanely well in helping people set achievable goals.

So, if your main goal was to get six pack abs, thatʼs great, but what are you going to do to reach that main goal. This is where you set “baby step” goals and make those small steps to your main goal of obtaining six pack abs.

So youʼd set small goals like, losing ten pounds of fat in a week, blasting your abdominal fat away within a month, or toning out your abs to shine through your abdominal fat. Small steps like this will lead up to your one major goal, and will make all the difference for you down the road. I canʼt stress how important it is to set goals for yourself, so make sure you do this before you do anything.

Lose Fat And Lower Body Fat Percentage:

Lowering your overall body fat percentage is key to developing six pack abdominals.

The key is to destroy fat around your stomach, but itʼs also vital to destroying fat throughout your entire body. You do this by lowering your overall body fat percentage and changing your diet. Instead of conforming to the dietary habits of most individuals today, change your diet to promote a healthier lifestyle and longer life.

The way you do this is to perform lots of Aerobic Exercises and work your body to itʼs absolute limits. By doing this, youʼll destroy more body fat through fast metabolism. A general rule of thumb for men is to get below 10% overall body fat if you want to develop toned, six pack abs.

Now for ladies, itʼs good to get below 13% body fat so you can have the flat stomach permanently. Overall body fat loss is extremely crucial to developing that stomach of your dreams, so I suggest you begin to do all you can to lower your percentage of body fat. By doing this, youʼll see faster results and more toned abdominal muscles.

Perform Effective Abdominal Exercises:

The problem is that many individuals donʼt know how to work their abs properly and we need to fix this. When working out your abs, there are three important guidelines you need to follow. These arenʼt just any guidelines but rather have been proven by studies to be the most powerful, most important guidelines individuals need to follow.

Here Are The Guidelines:

-Do less reps, but increase the intensity

-Perform your exercises slowly and properly

-Use weights in your abdominal exercises to develop mass muscle

-Use smaller ranges of motion to make exercises much harder

Yes, these are very simple tips, but they are most overlooked by every individual. Itʼs extremely vital to follow that checklist when performing abdominal exercises, because you shouldnʼt have to do more than your abdominals require. You want to build abdominal muscle fast, powerfully, and in the least amount of time as possible.

Believe me, these guidelines have proven time and time again to truly develop abdominal muscle for countless individuals, so donʼt miss out on these powerful secrets.

Make your abdominal workouts work for you and get six pack abs fast.

Utilize Proper Nutrition For Six Pack Abs:

There are good ways of eating and bad ways of eating. The problem is that most people donʼt know how to eat properly to promote weight loss and muscle development. So, here is the way you should be eating if you truly desire to develop toned, six pack abs.

Eat lots of protein and low-starch carbs, combined with sulfur-rich vegetables. This is the way dietitians recommend you should eat, because itʼs what your body requires most throughout the day. In addition to eating right, you need to eat small meals throughout the day.

For example, you should eat every three hours or so and your meals should consist of high protein foods, healthy carbs, and mineral-rich vegetables. A meal like this would look like a healthy chicken and vegetable stew with some whole-grain bread topped off with peanut butter. By eating this way, you allow for maximum nutrition and fast

metabolic processes to occur.

By increasing your metabolism, youʼll see faster weight loss and a less harder time getting rid of abdominal fat specifically. Trust me, proper meal planning and healthy nutrition plays a dynamic role in developing six pack abs.

Performing High-Intensity Workouts:

Cardio is one of the most important aspects to healthy, natural weight loss. I recommend you perform high-intensity bursts of Cardio followed by longer rest. Your cardio workout doesnʼt need to long and methodical like so many individuals will tell you, but rather they should be short, high-intervals of exercise.

Basically you should workout to your maximum limits for as long as you possibly can, which should be around 30-45 seconds. By doing this, your body will workout to itʼs maximum limits and burn more fat in a natural way.

When you perform slow cardio workouts for a long time, you arenʼt destroying fat the way you do when you perform high-intensity bursts of Cardio. For example, you should run on a treadmill at your absolute maximum speed for up to 45 seconds, and rest for about two minutes. By doing this, youʼll get tired much faster and noticed how your body is working harder to burn more fat.

Take these pointers to heart and youʼll notice six pack abs developing much faster than you ever thought possible. Your job is to take initiative and stay consistent with these six pack guidelines. No one said developing six pack abs was easy, but it is extremely possible if you have the right mind set and determination to get the job done.

This was written by Jason Camacho, the 19 year old mind behind Ultimate Abdominals the Ultimate Source for Fitness Tips.

People are always looking for the real truth about 6 pack abs. What exactly needs to be done in order to get that dashboard abs that you have always been dreaming of? Is it the way you workout, or is it the way you control what you are eating? Do you have to watch your form while you do that gut-busting abdominal exercise? So what really is the real truth about 6 pack abs?

To learn the real truth about 6 pack abs, you must first understand how exactly your body works inside, and why it does what it does to store food as the fat that you loathe? There are so many trainees who claim that they workout for hours but still do not see results that they want to. Keep in mind that this does not mean you are doing it wrong. This simply means that you are doing it right, but there are things that you need to tweak in order to avoid your body from either storing or retaining fats.

The real truth about 6 pack abs is that you should not focus only on the cardio aspect of your lifestyle. Yes, you burn calories during cardio workouts, but you will also have to understand the things that you need to do in order to keep your metabolism level high at all times, do not let it drop, and most importantly, do not let your body store fats or hold on to the fat stores in your body. You will have to understand how to use those fat stores as fuel for your body. That is the real truth about 6 pack abs.

It is as simple as that. The real truth about 6 pack abs is to have ample knowledge. You will need to know what are the most effective workouts, as well as what are the most effective diets in order to build your abdominal muscles, and at the same time melt the layer of fats covering it. You will need to combine both elements in order to finally get the 6 pack abs that you had always wanted.

So there you go, the real truth about 6 pack abs. You should take necessary steps to learn and understand how your body really works, and what to do to manipulate it. Once you understand, it will be so easy for you to get 6 pack abs with enough effort.

One last tip is to learn how you estimate your daily caloric intake. It makes it so much easier if you have an idea of how much food you really eat every day. As you probably know you should be eating a little less than you need to maintain you weight. Approximately 500 calories each day will make you strip around 1 pound of fat per week.

This was a guest post by Six Pack Program

So you’re thinking of buying a home multi gym? Look no further than the MARCY GS99 Dual Stack Multi-Gym!

Buy your multi gym here at a special discount price!

This bad boy does it all, it is small and compact so fits easily into your life and your home. This multi gym offers everything; need to smash your quads? Easy! Blast your chest? Please! Pump your arms… you see where I am going with this?!

I fist played with the MARCY GS99 Dual Stack Multi-Gym at a friends house and fell in love with it almost immediately, the next month I ordered it as a nice Christmas present for myself. I have now kicked the gym as I have everything I need right here at home, oh and there is no waiting to use the showers any more, no morons staring at you while you pull your gym face and no more monthly fees.

Buy your multi gym here at a special discount price!

If you do have any reservations about the price thing of it this way, you will save money on transport getting to the gym and you will save on the monthly gym fees; it really will just pay for itself and you will likely save thousands in the long run.

Another great benefit I am seeing is that I am now exercising more as it is no effort to simply go into my office/gym room and pump some iron and I am also able to spend more time with my family as I am not having to drive back and forth to the local gym!

Get your MARCY GS99 Dual Stack Multi-Gym TODAY!!!

Hey All,

It is a new year so it is time for a new you!

I find the best way to get my head back in the game is to get stuck into the supplements, first of all the help you to feel great due to all the added nutrients your body is likely in desperate need for after all the punishments you gave it over the holidays! Supplements are also a great investment as you don’t need much motivation to order yourself some online but the motivation will kick-in once they arrive otherwise it is just a waste of money and that of course probably the biggest motivator of all!

If you don’t have much experience with Bodybuilding Supplements they are pretty easy to use as you can now shop by your actual goal which most reputable supplement retailers will provide for you.

When it comes to supplements, information is key; whether you are looking to lose fat, bulk up or just feel good. It is important that you do your research, watch videos, read articles and get involved in the sites forum and you will learn fast what works for you and what doesn’t, it is also better to educate yourself as you will pick up tips to help maximise your training.

Supplementing your meals is the most cost effective way to add more meals to your day; something you should be considering whether you are bulking up of slimming down.

Supplements come in a wide range of drinks, powders, and tablets that can be taken in a number of ways.

Supplement are widely used by athletes, gym rats and everyone in between and are a great way to add quality nutrition to your diet that is both cost effective as well as convenient.

A little tip to get you started is to use only water with your shakes throughout the day for the fast hard blast of protein and at bedtime mix the powder with milk as it will make the shake more slow releasing so your muscles are drip fed throughout the night; when of course your body is rebuilding itself from the punishment you gave it in the gym.

My preferred supplier is bodybuildingwarehouse.co.uk they are friendly, offer loads of free advice, have a growing forum community and sell only quality products.

This is a guest post by Jennifer Bell, if you would like to be a guest writer and contribute to the 6packproject.com site, you can submit your articles for editorial review here

Many may say that fitness is boring. They often feel burned out with their workout routine. Some people get so bored with their workouts that they stop working out completely. If you find fitness boring, then you should consider some of the following tips so you can find fitness as being fun again!

Change in Routine

If you are doing the same activities every time you are working out, then you are going to get bored. For example, if you only workout on the treadmill, then consider moving to a different machine. The bicycle or elliptical can help you burn the same amount of calories while burning fat in other areas of the body. If running or walking is the main fitness activity that you do, then you should try doing so outside or on an indoor track. This will help you get your workout in for the day, but give you a change of scenery.

Set New Fitness Goals

Setting new fitness goals is a great way to find new workout motivation. Some workout and only work on cardiovascular exercise. This is a wonderful way to stay in shape and stay healthy. By adding weights into this workout routine, you can become stronger and tone. You can set new goals on an amount of weight that you would like to lift or by the amount of inches you would like to lose.

Accountability

One of the best ways to keep fitness from becoming boring is to find an accountability partner. This can be a spouse, family member or friend. When you have someone counting on you to meet them at the gym or to run at a certain pace with them, then you will be much more motivated. It will keep you from being bored with your workout routine and your fitness goals. You can also have an accountability partner to keep up with your diet and your healthy eating.

Finding ways to keep fitness from becoming boring is the best way to stay motivated with your workouts. Once you begin making new goals, then you will find yourself finding ways to change up your workout routine. You will no longer be bored, and you will enjoy fitness once again. The most important thing to always remember is that staying active will help you live a longer, healthier life. Your friends and family will begin looking to you for fitness and workout tips.
This article was contributed by Jennifer Bell from Health Training Guide. Jennifer is a freelance writer and mother of 2 based in Los Angeles, CA. Check out her site to learn more about gerontology training and other exciting health careers.

After taking a battering in the gym there are a number of things you can do to help stop the aches and pains and speed up recovery.

Of course there is always going to be a certain amount of pain you will need to live with when working out in the gym but it’s my belief that you will be better-off in life having kept fit and healthy and you will have overall less pain in old age, this of course I don’t know for sure yet but it makes sense to me :) Besides you know what they say, no pain, no gain.

Ice baths

Having an ice bath is a great way to elevate pain but is best like all things taken as a prevention rather then a cure. It’s quite easy really just have a cold bath filled with ice and jump in!

The reason having an ice bath works is due to the muscles being squeezed free of lactic acid, this is because the cold will make your muscles tighten up which will in turn push out blood and lactic acid and once you’re out of the bath your muscles will be flooded with fresh blood again helping push out the cramp inducing lactic acid.

Due to this reason it is a good idea to repeat the process a couple of times.

Any one thinking it’s to much hassle to get bags of ice etc, just use the cold tap it won’t be quite as effective but will do the trick.

Showers

Much the same as the baths, another method is to have a cold shower followed by a hot one, this of course won’t be quite as good on your legs but still, beggars can’t be choosers!

Sauners

You get the picture by now, right? (Sigh*)

No? OK! Have a sauner followed by a cold shower or jump in a cold pool, a lot of health spa’s now have plunge pools or ice buckets that are a killer! Use them.

Protein

After you have crawled out of the gym (You are crawling right?) make sure you neck a protein shake to fuel you muscles with what they need to rebuild, come on guys this is 101 shiz. Duh!

No protein powder – No problem just make sure you’re eating the right foods, preferably fat burning foods.

Bicarbonate of Soda

Ok so you might not have heard this one, before bed have a teaspoon of bicarb in a glass of water and it will help sooth sore lactic acid fill muscles.

Banana

Back to the preventatives, have a banana before and after your workouts to help stop cramps and the potassium will also help you sleep.

Sleep

As previously mentioned make sure you’re getting enough sleep, this is when your body is active trying to rebuild you, so make sure you’re getting your 8 hours of sleep,  ideally 18 :)

Knowing Your Limits

Lastly knowing your limits and not over doing it will help you stay motivated and prevent you from walking around like a T-Rex (Jonesy :))

If you have any more methods or you think I’m talking whack, let me know in the comments!

I keep hearing from people that they can’t think of any decent protein kicks especially in the morning or when they are in a rush, so I have had a little think about what can be done about this.

I wrote about being prepared many months ago and I think this ties in nicely as I understand the problems people might be facing. so I came up with the idea of cooking scrambled eggs in a cup (I know ground breaking right?!).

The reason for this is its the perfect size to evenly cook the eggs, you can beat and mix the eggs without mess splashing out of it like what can sometimes happen in a bowl, also a cups design is to help retain heat so if you need to take it with you it will keep warmer then if you had in a bowl and of course its more transportable (of course I’m not suggesting you drive while eating your breakfast ).

Further thinking on the scrambled egg protein hit is you can easily add other bits to it for example a hand full of spinach could be added that will quickly wilt into your protein filled rocket fuel, which will add in some much wanted iron both of which will help you pump the iron that much more. Chopped tomatoes is another option or maybe some onions? Its really up to you, it’s such a versatile meal, it really is just down to your preference.

In the video I made demonstrating this eggy masterpiece, I used just 2 eggs and a splash of milk! That’s it.

Yes you can add all different kinds of ingredients and it could be argued that its not real scrambled eggs but to be fair how I would normally make them, most of you would probably argue that it was also incorrect.

Just for the utter fun of it I will share with you how I normally make them , here goes:

Ingredients:

2/3 eggs

splash of cream

nob of salted butter

Salt and pepper

Method:

Get a glass bowl over a bain-marie  (basically a pan of boiling water)

Crack in your eggs in and whisk

Allow to slowly cook and once is begins to scramble remove from the heat

Quickly add the cream, butter and whisk together.

Add salt and pepper to taste and jobs a good’un

Scrambled eggs should be creamy and be like a lumpy custard! Hmmm nice! :)

Anyway’s my stripped down microwaved version is just as good. Give it a try and tell me what you think and let me know if you come up with some good combos to add to it.

I have been playing with the idea of keeping a meal plan for a few weeks now so I can see the cracks  and make them a little more noticeable.

I found an awesome site that lets you do just that and the screen show below shows my nutrition for this week so far.

I highly recommend it and it really does make meal planning easy.

So far I haven’t needed to enter any information as it has a huge data base. It even had my new protein powder already in, which really surprised me.

Go sign up here!

I’ll probably report more on it, as I use it but I wanted to get this to you asap as I thought it was so good!

P.s

I think it’s pretty obvious where I’m going wrong, I’m going to keep going with this and compare month on moth and see how I improve.

Let me know what you think about this; Have you used it? Will you use it? How do you use it?

Laters!

Summer is looking good..

I have been doing some pretty beastly type workouts lately and really starting to get back into the gym although I don’t think I’m pushing my limits just yet but I know I’m getting pretty close.

I started back at the gym about 2 months ago and a month in I wasn’t happy with where I was training and how I was training and I moved to a gym that I was a member at before I moved abroad and everything has just clicked back into place and I’m actually looking forward to training. (Most days :))

Once I had moved gyms I was still training in a way I wasn’t happy with and I thought about my motto that I mentioned in my last post ‘5 ways to get fighting fit‘

So I switched things back to my old training methods and guess what. More gains!

Ok I know it’s early days but I’m feeling better so to me that’s a gain and I have had a few people saying they can tell I’m pumping some iron, hahaha BEAST!

So basically it’s happy days at the moment and this summer is looking good :)

Nutrition

Here is a very basic run down with what I have been eating.

Breakfast

Oats So Simple every morning always the same never changes.

Lunch

This varies but its usually something like tuna and rice or cottage cheese and Ryvitas. I also mix it up with dinner from the night before which is a bigger meal, something like; chicken casserole and broccoli or possibly a simple chicken salad

Dinner

Dinner is either the same as lunch depending on what I had for lunch, for example if I have my dinner from the night before for lunch I’ll have a something smaller for dinner like the Ryvitas.

My nutrition is miles better then it once was not to long ago and the main thing for me is my portion sizes as I have successfully cut them down but to improve I need to be adding more meals into my day but I think I will incorporate a protein shake or 2 in and see how that works out for me.

Training

Well I started by training like a pussy but as I said I have switched back to old training methods which is basically as follows

• 4-6 reps no more, this should be a weight you can lift only for this many reps
• Cut down body parts into groups
• Train intensely, this should be 40 mins max on weights
• 15 – 20 mins HIIT on the bike (this is not for weight loss but instead to help rev up your metabolism)

My training is good, I just need to keep doing what I’m doing and and push closer to my max and then build on that, also adding an extra day to make it 4 days of training is also a must but will come later down the line once my schedule eases up a bit.

Anyways I’m back at it tomorrow, did legs last night so walking a bit like kaiser soze from the usual suspects at the moment, shoulders tonight!

Here are 5 actionable tips to get you on your way to be fighting fit!

1. Drink more water – I have said it before and I’ll say it again, get supping and among all the other benefits you’ll have more in your tank and therefore more to give!
2. keep a diary – This goes for food and training, do it for a week and you will soon see where the leaks in your routine are. You probably don’t even notice that chocolate bar being rammed down your gob at lunch time and chances are your probably kidding yourself into actually believing your training – YOUR NOT!
3. Set a target – If you have nothing specific to work towards then your not really trying, your just going with the flow. Picture how you want to be, where you want to be and go for it.
4. Fuck everyone else – The amount of time I hear people saying they aren’t fit enough for the gym and they need to tone up a bit before they can join?! WTF! Leave your pride outside the gym and get training otherwise you’ll be the saying the same old shit forever.
5. Aim high – there is nothing wrong with wanting to be the best set small goals but also aim big. You might never be the best but you’ll know you gave it everything you had.

I try and live by a little motto that is, ‘do what you’ve always done and you’ll get what you’ve always gotten’ basically meaning if the so called wonder diet that you defend so passionately isn’t working and your still fat/thin/scrawny or whatever, then maybe it’s time to change things up a little bit.

I have found that people get stuck in denial and denial is right where they will stay, I for example do it about training, saying I’m doing it but really if I make a ‘fitness diary’ for a few days, I soon realise that I’m bullshitting myself and everyone around me, then I can move forward.

I guess what I’m trying to say is if you want something then you have to make it happen and it’s only you that can make the change.

Try one of the above and stick to it religiously just for a week; it may take you down a whole new path.

Good luck & take action.