Saturday, 7 February 2015
How to grow your Abs
This comprehensive workout plan will help you get a six-pack quickly
Tacking on a few sit-ups to the end of your workout isn’t going to cut you a washboard stomach, and neither is doing endless sets of crunches. What you really need is added resistance to exhaust your abs fully, so you grow new muscle and give your six-pack definition. Follow the moves in this targeted workout to get the abs you’ve always wanted.4 Quick tips to get a six-pack fast
Add a high intensity cardio session to the end of your workoutsA common mis-conception when it comes to building a six-pack is that it takes hours and hours of cardio time to burn off the excess fat found in the mid-section. In actual fact a quick 10 minute hit of HIIT (high intensity interval training) can burn 150-250 calories quite easily and you only have to do it for a short period at the end of a workout, sparing you the mental anguish of a full hours cardio after strength training.
Try some of these quick cardio workouts on for size:
- Row at full intensity for 2 minutes, followed by 2 minutes of half intensity and repeat for 12 minutes.
- Cycle with a high level of resistance for 10 minutes.
- Jog / run at a high pace for 10 minutes
- HIIT: Sprint for 30 seconds, then walk for 30 seconds, repeating for 10 minutes.
Over a period of four weeks this disciplined routine could help you cut 1-2% body fat, a big difference maker for those on the brink of a fully visible six-pack.
Replace one carbohydrate heavy meal with some form of low-density carb each day
As much as all the gym work is important, six-packs are achieved through nutrition more than anything. By replacing just one dense source of carbs such as bread or pasta from one meal everyday you could be cutting as many as 300 calories from your diet. Try replacing them with extra vegetables or lower density carbs like brown pasta and you’ll start shedding fat quicker.
Over a period of four weeks, just following this one tip could help you lose up to 1.5kg.
Train your calves, forearms and abs together
This does sound like a random grouping of muscles to be training together but there is a method to the madness. Naturally most guys at the gym want to go for the big boy lifts, benching, squatting, etc, but the issue with these when you want to also include an abs workout is that they tire you out to the point where you probably wont want to bother. To remedy this, why not try one session a week for your calves, abs and forearms as training all of these body parts together in one session will make sure that you’re attacking them with full intensity. It’s not necessary to dedicate a whole workout to just abs so adding these smaller muscle groups to the workout will ensure that you don’t get too tired and get a good workout for your six-pack.
Drink a litre of water when you wake up in the morning
Water is key, when it comes to putting on muscle or shedding fat, keeping hydrated is integral. You’re never more dehydrated than when you wake up in the morning so if you immediately hydrate yourself you’ll kick start your body’s metabolism much quicker, potentially getting an extra hour or so of optimal metabolic function going each day.
Naturally it’s wise to keep this up throughout the day. A well-hydrated individual will always have noticeably less bodyfat than a chronically dehydrated person.>>>>http://www.mensfitness.co.uk/exercises/
How to grow your Abs
This comprehensive workout plan will help you get a six-pack quickly
Tacking on a few sit-ups to the end of your workout isn’t going to cut you a washboard stomach, and neither is doing endless sets of crunches. What you really need is added resistance to exhaust your abs fully, so you grow new muscle and give your six-pack definition. Follow the moves in this targeted workout to get the abs you’ve always wanted.4 Quick tips to get a six-pack fast
Add a high intensity cardio session to the end of your workoutsA common mis-conception when it comes to building a six-pack is that it takes hours and hours of cardio time to burn off the excess fat found in the mid-section. In actual fact a quick 10 minute hit of HIIT (high intensity interval training) can burn 150-250 calories quite easily and you only have to do it for a short period at the end of a workout, sparing you the mental anguish of a full hours cardio after strength training.
Try some of these quick cardio workouts on for size:
- Row at full intensity for 2 minutes, followed by 2 minutes of half intensity and repeat for 12 minutes.
- Cycle with a high level of resistance for 10 minutes.
- Jog / run at a high pace for 10 minutes
- HIIT: Sprint for 30 seconds, then walk for 30 seconds, repeating for 10 minutes.
Over a period of four weeks this disciplined routine could help you cut 1-2% body fat, a big difference maker for those on the brink of a fully visible six-pack.
Replace one carbohydrate heavy meal with some form of low-density carb each day
As much as all the gym work is important, six-packs are achieved through nutrition more than anything. By replacing just one dense source of carbs such as bread or pasta from one meal everyday you could be cutting as many as 300 calories from your diet. Try replacing them with extra vegetables or lower density carbs like brown pasta and you’ll start shedding fat quicker.
Over a period of four weeks, just following this one tip could help you lose up to 1.5kg.
Train your calves, forearms and abs together
This does sound like a random grouping of muscles to be training together but there is a method to the madness. Naturally most guys at the gym want to go for the big boy lifts, benching, squatting, etc, but the issue with these when you want to also include an abs workout is that they tire you out to the point where you probably wont want to bother. To remedy this, why not try one session a week for your calves, abs and forearms as training all of these body parts together in one session will make sure that you’re attacking them with full intensity. It’s not necessary to dedicate a whole workout to just abs so adding these smaller muscle groups to the workout will ensure that you don’t get too tired and get a good workout for your six-pack.
Drink a litre of water when you wake up in the morning
Water is key, when it comes to putting on muscle or shedding fat, keeping hydrated is integral. You’re never more dehydrated than when you wake up in the morning so if you immediately hydrate yourself you’ll kick start your body’s metabolism much quicker, potentially getting an extra hour or so of optimal metabolic function going each day.
Naturally it’s wise to keep this up throughout the day. A well-hydrated individual will always have noticeably less bodyfat than a chronically dehydrated person.>>>>http://www.mensfitness.co.uk/exercises/
Kennis Music Star, Joe’el Covers Latest Edition Of REEL E Magazine
You can subscribe to both electronic and hard copies of the magazine monthly. Just send an email to stevopoet@gmail.com. REEL E Magazine is published by Total Recall Media, a subsidiary of T. Recall Group.
Kennis Music Star, Joe’el Covers Latest Edition Of REEL E Magazine
You can subscribe to both electronic and hard copies of the
magazine monthly. Just send an email to stevopoet@gmail.com.
REEL E Magazine is published by Total Recall Media, a subsidiary of T. Recall
Group.
2face suggestion....What do you think???
2Face Idibia has suggested that Pidgin English be introduced in Nigerian schools to aid communication and transfer knowledge to kids in rural areas who use Pidgin English as their second language.
The Afro-pop icon gave this opinion at the MTV Base #ChooseOrLose Roundtable which will premiere this Friday.
“For me, they can gather some linguistic professors and let them package pidgin English properly,” he said, acknowledging that this may be the most effective way of tackling the education deficit in parts of the country with a language barrier.2face suggestion....What do you think???
2Face Idibia has suggested that Pidgin English be introduced
in Nigerian schools to aid communication and transfer knowledge to kids in
rural areas who use Pidgin English as their second language.
The Afro-pop icon gave this opinion at the MTV Base
#ChooseOrLose Roundtable which will premiere this Friday.
Presidency Lambasts Economist Magazine For 'Malicious' Writeup On Jonathan
The Nigerian Presidency has dismissed an editorial by a UK-based magazine, Economist, in which the paper described the president as a failed leader and endorsed Muhammadu Buhari, his chief rival in the forthcoming elections.
According to the paper, while President Jonathan has utterly failed as the president, with no capacity to tackle growing insurgency and widespread corruption, Buhari is a former dictator with blood on his hands. But not withstanding it is better to vote for a dictator than a failed president, the paper said.
However in a press statement signed by Reuben Abati, the Special Adviser to the president on Media & Publicity, the presidency noted that the remarks by the magazine is baseless, jaundiced and rather malicious.
The statement argued that though the magazine may pretend it’s not aware of the president’s transformation of the country in the last six years, it’s brash editorial is not enough to deceive voting Nigerians, who have witnessed the transformation themselves: “Nigerians, unlike the magazine’s opinion writers, will actually vote in the country’s forthcoming presidential elections, know(ing) that President Jonathan has worked very hard to fulfill all the major promises he made to them on assumption of office”.
The statement also said; “Nigerians and other readers of the usually urbane, thoughtful and well-reasoned editorial opinions of the Economist will be shocked that the magazine has taken the very ill-considered decision to throw its weight behind a candidate who, as a former military dictator, curtailed freedom of speech, ordered the kidnapping of opponents and jailing of journalists, and is accused of incitement to violence and grave human rights violations in Nigeria’s current democratic dispensation”.
It read on: “Contrary to the Economist’s assertions, Nigeria, under has made very considerable progress. In spite of the significant challenges of terrorism and insurgency the nation faces today, President Jonathan has ensured that Nigeria has become a more vibrant democracy with free media, an independent judiciary, free, fair and credible elections, and greater respect for human rights”.
“The Economist is entitled to its erroneous opinion on who represents the best leadership option for Nigeria in the coming elections, but happily for the country, it is not the magazine’s lead writers, but more knowledgeable and patriotic Nigerians who actually work and live in the country, that will vote and re-elect President Jonathan for a second term in office. They will do so, because unlike the Economist’s opinion writers, they understand that a Buhari Presidency will, for their beloved country, represent a stark setback and retrogression from the tremendous ongoing positive transformation of Nigeria under President Jonathan’s leadership”.
Presidency Lambasts Economist Magazine For 'Malicious' Writeup On Jonathan
The Nigerian Presidency has dismissed an editorial by a UK-based
magazine, Economist, in which the paper described the president as a failed
leader and endorsed Muhammadu Buhari, his chief rival in the forthcoming
elections.
According to the paper, while President Jonathan has utterly
failed as the president, with no capacity to tackle growing insurgency and
widespread corruption, Buhari is a former dictator with blood on his hands. But
not withstanding it is better to vote for a dictator than a failed president,
the paper said.
Photos from the Coronation of Emir of Kano, Muhammad Sanusi
Present at the event are General Muhammadu Buhari, Gen. Yakubu Gowon, General Abdulrahman Dambazau, Father Mathew Kuka, Speaker Aminu Tambuwal, Sultan of Sokoto, Emir of Dutse, Governors Ibrahim Gaidam, Kashim Shettima, Babangida Aliyu, Rabiu Kwankwaso amongst many other invited guests. See pics after the cut...
Photos from the Coronation of Emir of Kano, Muhammad Sanusi
Present at the event are General Muhammadu Buhari, Gen. Yakubu Gowon, General Abdulrahman Dambazau, Father Mathew Kuka, Speaker Aminu Tambuwal, Sultan of Sokoto, Emir of Dutse, Governors Ibrahim Gaidam, Kashim Shettima, Babangida Aliyu, Rabiu Kwankwaso amongst many other invited guests. See pics after the cut...
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