You want to have flat abs? Then check-out these stand-up exercises for flat abs. These 6 exercises when done and combined with a good amount of sleep and adequate nutrition, will help to build muscles, promote muscle endurance and improve your balance. More »
“The best diet is the one you don’t know you’re on.” Sage advice from Brian Wansink, Director of the Food and Brand Lab at Cornell University and author of Mindless Eating: Why We Eat More Than We Think. Eating healthy doesn’t mean you must forsake all indulgences and subsist solely on oatmeal and salads. Instead, what if you just made a few small changes to your eating routine that could lead to gradual, sustainable results? More »
Category Archives: Exercise
In this short article you’re going to see what Men’s Health Magazine has come to call “The Perfect Body Formula “ for guys because of how it targets and kills lower belly fat while packing-on inches of lean muscle to your genetically weakest body parts like underdeveloped arms or shoulders.
And the best part is these breakthrough fat burning and muscle building tips you’ll be learning have been proven effective no matter what your body type or where you’re starting from.
Now maybe this sounds far-fetched but stay with me- I promise you’ll be glad you did.
I’ll admit when this new research first came across my desk I had serious doubts.
You see, as an international fitness author I’ve been lucky enough to have been able to help tens of thousands of guys in over 150 countries achieve rapid muscle building and fat loss results- And I’ve never seen anything like this, which is why I’m excited for you to see this article today.
Now it turns out a large TV network is interested in the rights to use these breakthrough tricks on a reality show because audiences will love seeing the kind of dramatic transformations they deliver like you’re seeing here.
So I urge you to read this article now as it might have to come down soon.
What the network found most fascinating about these transformations is that all of these guys had different body types and different muscle building and fat loss needs but they all ended up ripped after using these tips you’re about to see. Not only that, but all of these men displayed amazing increases in self-confidence, strength, health and a startling increase in physical attractiveness as rated by 109 female test subjects.
Can you imagine how amazing it would feel to quickly and dramatically torch stubborn belly fat while packing-on lean muscle in the all the right places?
Well there’s a brilliant guy behind the breakthrough tips you’ll use to make this happen I’d like to introduce you to – The Adonis Golden Ratio System.
No one has a perfect fitness routine down. There are always a few things that you could be doing differently to make sure you’re getting the most out of your body and your life. With a few tweaks, you could not only be healthier, but happier too.
Ditch the Gym
Gym work outs are good but they’re not the only way to get your body into shape. Try going outside instead. Running, biking, swimming, hiking, rock climbing, power walking—no matter what you decide to do, it will feel like less of a routine chore than going to the gym again.
Set alarms that go off every forty five minutes during your workday. When each alarm goes off, get up and do a few exercises. It will make your day pass faster because you won’t feel like you haven’t moved from your seat all day, and the extra energy you get from working out will power you through your day. It doesn’t matter how strenuous the exercise, just getting away from the screen helps. It may even help to have your screen saver kick in along with the alarm.
Make your own snacks instead of buying stuff to munch on at the store. If you put a little effort into it, you can replicate anything that you find packaged on the supermarket shelf. Making things at home ensures that your snacks have less junk content in them—you know everything that went into them because you put it there. Granola, muesli, chocolate covered raisins, even a guilty pleasure like potato chips can all easily be made at home.
Right on Time
Who says there’s a right time of the day to work out? When you feel like doing it, what works best for your schedule, is more important than how “normal” it seems. Feel like doing your exercises at home right before you go to bed? Go for it. Want to take your lunch hour to run over to the gym before everyone gets there after work? It’s all you. What’s important is that you don’t make the same mistake as the next item on this list.
Don’t Schedule the Impossible
Maybe you think scheduling your fitness time for a part of your day when you usually don’t feel like doing anything will change your habits, but the odds are that you’re setting yourself up for failure. If you aren’t able to get out of bed before 7:00 am, don’t expect to make it to that 6:00 yoga class. The more realistically you schedule workouts, the more likely it is you’ll stick to them.
You want to have flat abs? Then check-out these stand-up exercises for flat abs. These 6 exercises when done and combined with a good amount of sleep and adequate nutrition, will help to build muscles, promote muscle endurance and improve your balance.
Moderately heavy dumbbell or medicine ball (about 70-80% of your one-rep max)
Wristwatch or stopwatch
Bench or chair
Guidelines (Think Six-Pack)
Do all six exercises in a span of six minutes (Do six supersets. Perform only one set per exercise without rest in between exercises)
Perform six repetition per exercise
Rest for a minute or two after completing all six exercises to hydrate. Repeat the six-minute cycle
Start with an upper- and lower-body warm-up.
1. Single-Leg Squats
Hold medicine ball or dumbbell overhead. Do Single Leg Squat six times, then switch legs. This exercise strengthens core muscles (abs, lower and middle back); hips, quadriceps, shoulder, hamstrings and arm muscles and helps promote balance.
2. Side Lunges and Press Outs
Press dumbbell or ball away from your chest while lunging laterally right. Continue with the chest presses and lunge for five more times and then six press-outs and lateral lunges. The mucscles worked in this exercise are oblique muscles, core mucles (upper and lower abdominal), hips, hamstrings, quadriceps, triceps and chest.
3. Dumbbell Cross Rows
First assume the athletic position with medicine ball or dumbbell in right hand. Then bend your kness and while slowly lowering dumbbell across your body toward your left ankle, pause for a second and then pull dumbbell up toward waist. Repeat this five times. Finally switch dumbbell in your left hand for six rows toward right ankle. This exercise helps build your biceps, abdominal muscles and your lower, middle and upper back muscles.
4. Step-Ups and Press-Ups
First step is to place your right foot on a chair while holding the ball at chest level. Then push off with right foot and lift left leg off the ground while also pressing ball overhead. You should repeat this five times then switch to left foot step-ups. This exercise is a good upper and lower body muscle endurance builder.
5. Farmer’s Walk
First hold dumbbell in your right hand and walk forward six steps. Then switch hands and walk backwards in six steps. This exercise promotes core stability while forcing the side.
6. Ball or Dumbbell Woodchops and Twists
First assume the athletic stance while holding the ball overhead. Then drive the ball through the legs while bending your knees and extending your hips. Then stand-up and bring the ball at chest level while rotating from side to side. Repeat this five times. The muscles worked in this exercise are your hamstrings, quadriceps, hips, obliques, arms, core and shoulders. This also includes the muscles in upper, middle and lower back.