The Best Way To Get A Six Pack

There are several ways in order to get a six pack. Therefore, there really isn't one best way to get a six
pack. Many people suggest a lot of different options and different approaches when it comes to getting a six pack.

So that being said, I will give you, in my opinion, my way and then you can determine if it sounds like it's right for you.

I will give you the details and then I will give you actionable steps that you can take so you can get abs, just like I have. Let me be clear though, the strategy I'm about to show you only works if you follow it exactly, you can't get abs if you only follow half of the steps I'm about to show you.

You can also get some great workout tips from the master, helmut strebl.

As I said before, there are many different approaches to get abs. And you also have a couple of different components also, things like the exercises you perform, your diet, and your resting periods between exercises.

All of this may seem a little confusion at first. Which is why I recommend you check out Truth About Abs. If you feel stuck in getting abs, this is the first place I suggest you start.

The approach that I show you below will no doubt help you get abs, but in all honestly it's a bit advanced. So if you have never been able to get abs, I highly recommend you take a look at Truth About Abs.

It is a program with the beginner in mind, and it helps them achieve six pack abs the quickest.

The Best Way To Get A Six Pack In My Personal Opinion

The ab strategy I'm about to show you isn't that conventional. And all of these strategies can be found in the book, Four Hour Body by Tim Ferriss. If you haven't already, you should definitely pick it up and read it, it's a great book. I will outline the strategy, but if you want the complete technique, you should buy the book.

The Diet

The Diet I implement to get abs is The Slow Carb Diet, which can be found in The Four Hour Body, or you can find it on this page. Basically, there are five rules you must follow to lose weight.

The reason why your diet is so important is because most people have a layer of fat over their abs, which is preventing them to get a six pack. So you need to lose that layer of fat and this diet is the best at targeting that fat. The Five rules are:

Don't eat simple carbohydrates

Don't drink any liquids, except for water
Don't eat fruit
Eat the same meals over and over again
Implement one cheat day a week

The first three rules are pretty self-explanatory. The last two involve a bit more explanation.

My "Go To" Meals

The meals that I usually eat involve a lot of meat, beans and nuts. Here are a few meals that I enjoy the most while I'm on the diet

Egg white

Chicken
Steak
Peanut butter
Baked beans
Vegetable salad

The cheat day means that one day a week you can eat anything you want. This means whatever you want to eat, whether it's cake, candy, fruit, you can eat it.

That's basically the diet. Now it's time for the workout.

 

The Workout

 

In my opinion the best workout for any area of your body should be a quick workout that allows you to only workout two or three times a week, that's it. It should also be effective, in that you should get results relatively quickly within a week or two.

With these two criteria here is a workout that I like. It is a workout that is considered a circuit. A circuit is basically just a couple of exercises that is performed one after another, without rest in between. If found this workout at Bodybuilding.com. You can also find more ab workouts there too.

 

(This circuit should be performed three times with a two-minute rest in between each circuit, for maximum results.) 

 

Leg Raise - In my opinion this exercise is the hardest in the workout. When I first stated this workout I could only do a couple of these, but as my abs got stronger, I could do more. If you aren't used to these take it easy the first time you do these.

You should also make sure you aren't swinging your body as you perform these. And make sure you are in control of the movement. You don't want to go fast on these.

 

Decline Bench- These are my favorite because they are the best at targeting all of your abs. This is the exercise that separates your abs, which after gives your abs a six pack.

When you perform these make sure you aren't using your legs at all, they are there just to hold you in the position, they are not there to help you perform the exercise.

Double Crunch - This is a better variation of the regular crunch. Regular crunches aren't good at targeting your abs effectively; this is why the double crunch is much better to do. You are working your upper and lower abs at the same time.

Russian Twists - This is one of the best exercises ever to workout your obliques. Take this exercise slow, the slower you perform these, the better results you are going to get.

Does Swimming Build Muscle?

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I have heard many questions about swimming and working out.

One of the questions that I have heard repeatedly over and over again is "Does swimming build muscle?"

Well, in this article I will give you that answer and I will also point you in a direction that you might be searching for, so you can the best workout results possible and to also help you learn as much as you can about fitness.

Does Swimming Build Muscle?

In the most basic answer, no. If you are looking to for an efficient way to build muscle, swimming is not the best way to do it. If this were the case, I think swimming would be a lot popular as an exercise than it is. Swimming is considered more of a recreation, more than anything.

But that isn't to say that swimming won't help you build muscle, because it most certainly will. It just won't build that much. Swimming is more of a cardio exercise that helps your heart and endurance levels.

Or it can sometimes be consisted a type of therapy that helps regain strength in your body. But if you want to build muscle, similar to lifting weight, I suggest you don't use swimming to do it.

The Evidence

You can see the evidence in practically every swimmer that existed. For example, when you watch the Olympics, have you ever seen a muscular swimmer? Of course they may have a little muscle, but nothing like a bodybuilder, right?

And I bet most of them, if not all, incorporate some kind of workout routine that involves weight lifting. If swimming built muscle, then those swimmers would look like Arnold Schwarzenegger because of the amount of time they spend in a pool swimming.

Swimming To Burn Fat

The best thing that I think people like about swimming is that it makes people lose weight. As I said swimming is just like any other type of cardiovascular exercise.

So if one of your goals is to lose fat then swimming is one of the best and easiest ways to do it. No matter if you perform laps in the pool or just simple swim as you please you will lose weight.

My suggestion If You Want To Build Muscle

So now we know that swimming isn't the best way. So what is the best way? Well another simple answer to this question is weight lifting. One thing I suggest you check out that helps you build muscle is Visual Impact. This system will give you the exact way to build muscle efficiently.

You Can Check Out Visual Impact System HERE

You will learn the workouts, the diet, and the overall philosophy about building muscle. I have searched many fitness products that shows you how to build muscle and I have found Visual Impact to be the best one online.

The Dr Dre Workout Routine

Dr. Dre is an accomplished rapper, producer, and an all around celebrity who is known for his great physique.  Ever since his video in “I need a doctor” Dr Dre he has landed himself a spot in the group of artist that is talented not only in music but also his workouts and his diet. 

Who Is Doctor Dre?

 

The Method Behind The Madness 

The main concept behind how Dr Dre got his body is through circuit training.  He preformed exercises one after another without rest.  This is how he built muscle but also minimized his fat gain.  If you can also do this you too can have a body like Dr Dre. 

 

His rep count usually consisted of at least twelve reps.  This is a good way to get ripped because you are creating a good stimulus for your muscles and you are burning a good about of fat that you may have around your midsection.

Dre also does a lot of cardio workouts and also a lot of boxing workouts.  And he also has a very clean diet of protein, vegetables, and fiber.

The Dr Dre Workout Routine

Perform the workout that I’m about to show you show be performed at least three times a week, with a rest day in between your workout days. 

 

Once you get the hang of this workout you may want to add some more exercises to each workout to get even better results, but his workout creates a good foundation for your success in looking like Dr Dre. 

 

The Dr Dre workout routine consists of a combination between body weight exercises and also exercises that involve weights.

Pull Ups – These are great for just about every upper body muscle, including your shoulders, lats, your arms, and your back.  An alternative to pull ups if you want are lat pull downs or the lat version of dips.

Squats – If you are serious about building muscle then perform squats at least twice a week.  And the heavier the weight you can handle to perform these the more muscle you will be able to build.  You can also use your own body weight for these, but the real results are when you use a barbell with this exercise.

Deadlifts – These are one of the best exercises you can perform for your lower back.

Bicep Curls – I like to perform my curls while sitting down and I usually alternate each arm so I can focus on them more efficiently.  But you can perform these while standing up and you can bring both arms up at the same time, whatever is more comfortable to you.

Bench Press – You can perform the flat bench or you can also put in incline on the bench or you can do both.  The reason why you may consider putting an incline on the workout bench while performing these is because incline bench press works out your upper chest so you can get a more defined chest. 

Weighted Bench Dip – This is one of my favorite exercises.  These are really simple to perform and the results are just astonishing after a couple of week of doing these. 

Dips (Chest Version) – I briefly mentioned dips earlier, but in this version you will be working out your chest muscles, rather than your lats & back.

The Best Upper Body Workout Plan For Men

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Whether you are trying to build muscle or lose weight an upper body workout plan is essential.

The muscle in your upper body gives you strength and will help you stay fit in other areas of your body.

Men want to build muscle in their upper body to be more attractive to women.

And women like to workout their upper body to avoid fat that is usually stored in their arms and shoulders, as well as to tone their muscles to give them a more feminine, healthy look.

If either of these scenarios fit your own, then read on because this is the exact article you need right now.

The Most Important Thing!

Before I get into the logistics of the actual upper body workout plan, let me talk about what it takes to get an overall great looking body. And it is to implement both, a good diet, as well as a workout regiment that corresponds to your goals.

 

And to get the best strategy I strongly suggest you check out The Muscle Maximizer. It is a system that is designed to truly target every problem area of your body and to help you build muscle, while cutting fat.

This program contains all of the components to fitness and it is the last fitness product you will ever buy that teaches you how to workout.

Many people have said that it truly changed their lives by implementing the Muscle Maximzer, and there's no reason why you can't do the same. 

The Most Efficient Upper Body Workout Plan

Your upper body contains six main muscles. And they are your shoulders, chest, biceps, triceps, forearms, and your traps. If you target these main muscles with the right exercises you will totally transform your body.

So in that case, I have compiled some of the best exercises that I recommend, that I think will be helpful to you.

To make it easier I have separated each muscle group and given an example of exercises. You can implement these into your workout to get a more effective workout. 

If you want to learn how to properly perform all of these exercises check out Bodybuilding.com, where you will find everything you need to know.

Shoulders

Military press

These work the front part of your shoulders, which are right above your biceps. Make sure you don't put to much weight on the first time you try these, this could lead to injuring your back if your not careful.

Lying Rear Delt Raise

You can do these standing while bent over or in this case, you do them while lying down on a workout bench.

Plate Raise

These are also great at working out the front of your shoulders.

Chest

Bench Press

These are simple and I don't think an explanation is due. Just make sure you control your movement while performing these to get the best results.

Incline Bench Press

You will feel an incredible burn in your upper chest every time you perform these.

Flys

These workout all areas of your chest and give it more dimension, which a lot of people have trouble with.

Push Ups

Biceps

Barbell Curl
Hammer Curls
Concentration Curls

 

Triceps

Overhead Tri extensions

When performing these makes sure you don't arch your back, which will lead to serious injury.

Skull Crushers

 

Traps

Barbell Shrugs

Dumbbell Upright Row

The Bradley Cooper Workout Routine

Image By Michelle Wright

Bradley Cooper is a well-known actor who is in no doubt, great shape. 

 

And for that same reason many men want to look like him and have a similar looking body. 

 

I’m not saying that it is hard getting a body like his, but it sure isn’t easy. 

 

But if you follow his exact workout and diet plan then you will eventually look like him. 

 

It may take a week or it might take a month, it all depends on how bad you want it and how much effort you are willing to put into your workouts and how disciplined you are with your diet.

 

Who Is Bradley Cooper?

If you don’t already know who Bradley Cooper is, then check out this video and it will explain everything. 

 

He was a star in movies like Silver Linings Playbook, The Hangover 1 & 2, and He's Just Not That Into You.

The Methodology Behind The Bradley Cooper Workout

The approach that his trainer gave him was to implement a 3-2-1 type of workout routine. 

 

It involved three different cardio exercises, two different types of strength training exercises, and one type of abdominal exercise and he performed this workout in under an our to get the best results. 

 

This is one of the easiest ways to burn fat and also build muscle, which is the main ingredients for looking ripped. 

Examples of cardio – running, using a stationary bike, or elliptical.

Examples of strength training – Bench press, barbell squat, dumbbell curls. (With this workout you will be choose three strength-training exercises that you will be performing in the same circuit with each other.

Examples of ab exercises – Sit up, leg lifts, Russian twists

 

The Bradley Cooper Workout Routine

So this is how the workout looks in its full version.

Ten minutes of cardio

Ten mites strength training (Three exercises of your choice.)

Ten minutes of cardio

Ten minutes of strength training (Three exercises of your choice.)

Ten minutes of cardio

Ten minutes of ab exercises

The best thing about this workout is that it only last an hour, which important because the longer the workouts you do the more likely you will end up quitting that workout and stop going to the gym entirely. 

 

If you want to look like Bradley cooper follow this workout and eat a diet that is low in carbohydrates and high in protein.

 

I would also suggest you focus primarily on your glamour muscles.  These are the muscle that everyone sees and if you workout them properly you will get that “Visual Impact” of looking good, and attractive. 

 

I consider chest, biceps, abs, and shoulders to be your glamour muscles, so make sure you are targeting these muscles hard.  But you should also make sure you are taking good car of the other muscles on your body because they are just as important for looking like Bradley Cooper.    

 

The Scott Adkins Workout Routine

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Many people are looking for the next big thing in the fitness world. They want to be the first to know about a workout or supplement that will get them to the next level in their fitness game.

Well, one way to do that is to incorporate a workout that is completely different than every other workout that people are doing. I'm talking about the Scott Adkins workout.

This workout incorporates many different things into one easy to implement workout routine, that will get you in shape. Most of this workout incorporates many different marital arts and other fighting techniques. But even if you aren't a fighter, this workout will still benefit anyone who uses it.

This workout is one of the best that increases your heart rate, which is important if you are trying to lose some weight. Although I have to warn you, this workout isn't for lazy people, it will kick your butt.

Who Is Scott Adkins?

 

What I Recommend

This workout I'm about to show you is a great workout to start with, but it won't be a one-stop solution. In order to reach your fitness goals, whether that is to build muscle or burn fat, you need to change up your workout at least once every three months. If you don't do this, your muscles will get used to the workout and won't grow; this theory is called the plateau affect. If you agree with it or not, it's real.

You also will need to eat the right foods in order to help you reach your goals also. And to get these two things, I recommend you check out Visual Impact For Men.

 

It is a program that will show you what it takes to transform your body and it will show you why you haven't been able to in the past.

 

It takes you step-by-step and holds your hand while you implement a good diet and workout regiment. If your serious about transforming your body, check it out, I guarantee you won't be disappointed.

The Scott Adkins Workout Routine

As I said before, don't attempt this workout if you are lazy. You will end up stop doing the workout and won't want to in the future. Only attempt this if you truly want to reach your fitness goals.

(Each set should have at least 8 repetitions.)

Day 1

One Legged Barbell Squat 4 sets

Upright barbell rows 3 sets
Kettlebell snatch 3 sets
Barbell shoulder press 3 sets
Jump Squats 3 sets

Day 2

Push up rows 4 sets

Tricep Push downs with pulley 3 sets
Incline Dumbbell press 3 sets
Pull-ups 3 sets
Close grip bench press 3 sets

Day 3

Ten mins. Running on treadmill

Plank 3 sets
30 seconds of mountain climbers 3 sets
Cable crunches 3 sets
Bent knee hip raises 3 sets
Back extensions 3 sets
Russian twists 3 sets
10 mins. Jumping rope

Day 4/Day 5/Day 6

(Rest)

Day 7

Repeat workout starting from Day 1.

Consistency Is What Makes People Successful

 
So there it is, not much of a hard workout, but the hard part is going to be consistent with it. If you can get the motivation to go to the gym when you need to, you will be successful with this workout. But just because you are able to do this workout, doesn't mean you will be 100% done with your workout efforts.

You need to commit every aspect of your life to be successful, which includes your diet, workout, and your sleeping patterns. And Visual Impact For Men will show you everything.

The Best Body Weight Exercises For Men, Women, And Exercises Using Body Weight For Each Muscle Group

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Not many people may realize or believe it, but you can get just as good as workout with bodyweight workouts than if you were to workout with conventional free weights. 

If you never completed a good body weight workout routine then you don’t know the benefits you can get from them. 

And the best thing about them is you need absolutely no equipment.  If you’re like me and you like to workout at home this is the perfect way to do it. 

All you need is your body and maybe a mat so you’re not performing some of the exercises on the floor or ground. 

The appeal of doing workouts where you can do them anywhere, at any time of the day is a real turn on and that’s why I think a lot of people like them.  In my opinion, the best body weight exercises involve all of your muscles at the same time. 

 

This way you can get much more out of your workouts and this means it takes you less to complex a workout, which is why I think a lot of people don’t workout in the first place; because of their busy schedules.  If you really wanted to you could perform exercises using own body weight even at your work, that is, if you feel comfortable looking a little weird. 

Best Body Weight Exercises

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Below you will find a list of body weight exercises that I think are the best.  I have personal used these exercises at one time or another in my workouts. 

I have noticed that body weight exercises for men and body weight exercises for women are very similar, so I think these will be good for both women and men. 

 

I like to perform body weight exercises in a circuit or superset form, but you can perform these anyway you want to. 

 

You can also make your own workout with these exercises.  You can even make your own exercises or a variation off of one of these, which is why I like body weight exercises; you can get pretty creative with them. 

 

If you don’t know how to perform a certain exercise, Google search it or find a Youtube video on it. 

Body Weight Leg Exercises



The best body weight exercises for legs are going to involve your three main muscles in your legs. Them being you quadriceps, your hamstrings and your calves, this is the only way to get well-balanced leg muscles. 

 

Working out your leg is vital to building muscle throughout your body because they contain some of the biggest muscle in your body. 

 

Working out bigger muscles means faster muscle gains.  

Body Weight Squat

Double Leg Butt Kick
Front Leg Raises – One of the best body weight hamstring exercises.
Double Leg Butt Kick

Body Weight Chest Exercises

The most notorious body weight exercises for chest is probably the push up, but you may also know that that isn’t the only one and there are actually some more effective bodyweight exercises for your chest. 

 

The three areas you need to focus on are you upper, lower, and your side chest muscles.  How effective you workout these sub chest muscles, will determine how good of an overall chest you will get.

Wide Push Ups

Push-Ups With An Incline
Isometric Chest Squeezes
Push Up to Side Plank

Body Weight Shoulder Exercises

Some body weight exercises for shoulders can be a little tricky and hard at first, but you will get used to them.  A lot of the chest exercises talked about above will also workout your shoulders, so I would take it east on shoulder exercises, but make sure you do them and do them with the best ability you have. 

Handstand Push-Ups

Seated Front Deltoid
Decline Push Ups

Body Weight Tricep Exercises

I like to workout my triceps the most because they make my arms look big.  A lot of people think it’s biceps but they are wrong.  Want big arms? Workout your tricep.

Dips

Close Push Ups

Body Weight Exercises For Back

A lot of people skip there back in their workouts, but if they do they are making a big mistake.  Exercising your back will help your posture and will also prevent injuries for your later in life. 

And a lot of body weight back exercises involve other muscle groups, so you are getting much more out of your workout.

Pull Ups

Chin Ups
Hyperextensions
Superman’s