Real 8 Minute Abs, Without The BS

An 8 minute ab workout that shows results? Seriously?

Yes, actually. If you have an effective workout and diet plan, just a short workout will do it.

Sound to good to be true? Yes, a little. Of course, if you just spend that little amount of time at the gym then you'll need to be rigidly adhering to your program. If you're just spending 8 minutes doing your abdominal workout, you can't be lazy.

So, here's your workout guide for 8 to 10 minute abs, with a workout and diet plan. Try it - I think you'll be pleased with the results.

8 Minute Ab Workout

Here's the most important part: make your workout intense. Since you're only working out for 8 minutes, you have to make sure that those few minutes are unlike anything else you've done.

So, what kind of lifts should you do? Hard ones.

Sorry, no bicep curls. Just squats, deadlifts, bench presses, weighted chin-ups, and some clean and presses.

Don't like big, multi-joint lifts? Then I guess the 8 minute ab workouts aren't for you.

Now, the 8 minutes refers to the actual time you spend lifting. Not including your rests between sets, or between exercises, or your drive to the gym. So it's not as disconcertingly easy as you might have been led to believe... but it works.

Oh, and ab exercises? If you still have time after big lifts, throw a few crunches on at the end. What?! That's it?!

Yes. Easy, and deceptively simple.

Now, as for your diet...

The 8 Minute Ab Workout Diet

The diet is the most important parts of your abs workout. And it's not actually part of the workout, but it is the part that gets you results.

I don't' care how monstrous your abdominal muscles get, using the 8 minute ab workout or any other workout. If you're carrying too much fat around, nobody will be able to see your abs - it's as simple as that.

Simply stated, you must diet down to lose fat. When your body fat percentage is low enough, you'll be able to see your abs - it's as beautiful and frustrating and as uncomplicated as that.

Now, the details of how to diet down to lose the fat while retaining muscle are a bit tricky. And very personal - you must find a system that works for you, yourself. But diet is the crux of making your abs stand out.

The 8 minute ab workout and diet aren't easy. Hell, choosing and sticking to any diet and workout routine is hard.

However, this one is guaranteed to get you results. And it only takes a minimum of your precious time. If you value your time and actually want to make progress, then commit to taking this up and really giving it a good try.

And if you want to lean more about how to get ripped with a minimum of effort and energy, check out the links below. They give you the exact details for how to diet to lose fat, and the best ways to put on the muscle that you want.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out! - Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

Ripped Six Pack Abs, Without The BS

If you really want to get ripped six pack abs, you're seen the 17 kinds of crap that exist online promising to deliver them to you. unfortunately, most of these gloss over the fact that even with a great plan, it's hard.

Otherwise, everybody would get ripped abs!

Here's how to do it. Simply, effectively, and with a few six pack tips. Though it will still take effort on your part - anything worth getting always does.

Drop Fat For Ripped Six Pack Abs

The most important part of how to get ripped abs is being able to control your body fat. If you have too much fat, you'll never see your abs.

Once you get your body fat percentage down low enough, you'll see your abs. It will happen naturally, even without a ton of ab crunches or exercises.

For guys, you'll be aiming for lower than 10% body fat. Between 5% and 8% body fat is when your abs really start showing.

And for you ladies, you want to get below around 15% body fat. And 12% is where you start looking really ripped.

Dropping fat is one half. But building up your muscles is the other half of the equation.

Building Muscles

If you just lose your fat, your muscles will show through. But to really get muscular you need to build muscle as well.

To build muscles, you need to go to the gym and do weight lifting. That's the best way to trigger muscle growth, especially muscle hypertrophy, meaning causing your muscles to get larger (in addition to getting stronger).

The other half of it is eating right. You need to eat more to put on weight - whether that weight is fat or muscle.

And it doesn't need to be much. An extra 200 or 300 calories a day is plenty enough to put on a half pound of muscle a week. (And a half pound of muscle a week is pretty good, despite the lies you might see on infomercials).

How Much Do You Want Ripped Six Pack Abs?

Most bodybuilders don't get ripped abs all year round. They have a 'bulking' time, usually in the winter, when they try to put on muscle and not' worry too much about fat gain. And a 'cutting' time, usually in the summer (for swimsuit season), when they diet down to reveal their ripped six pack abs.

It is possible to keep a ripped six pack. But it takes disciplined calories counting, which is very difficult to do for most people. Not just physically, but psychologically always having to record what you're eating can get to be a chore - I speak from experience.

Consider how much you want to get ripped abs, and how much you're willing to commit to keeping them. More exercise will help, but if you have an inclination to eat too much you'll still need to count calories so that the fat you just dieted off doesn't come right back.

Now, Get Your Ripped Six Pack!

I know, the paragraphs above might seem like a downer. After all, nobody wants to be told that it takes a lot of work to get anything. But that's just life.

If you want more info and specifics about how to lose fat quickly and without too much discomfort, check out the links below. I detail the exact methods I use when I want to get ripped six pack abs and show them off.

If you want to get more info about how to get ripped, check out the How To Get Abs E-Book. Or read more info at my site, Complete Strength Training. I'm an American College of Sports Medicine certified Personal Trainer and I've been lifting heavy things, trying different diets, and practicing Japanese martial arts for quite a while. There's a lot of info about all different kinds of strength and weight training, and how to get ripped. Check it out!

- Copyright: You may freely republish this article, provided the text, author credit, active links, and this copyright notice remain intact.

Original article

How to Reduce Carbohydrate Intake Without Losing Energy

Most of us just before the summer begins are trying desperately to lose those extra pounds of fat which we gained over the winter trying to build muscle. The truth is that despite what the so-called experts claim, it is almost impossible to gain muscle without gaining some fat percentage. I wouldn't consider this as a problem as long as the fat intake remains controllable. By saying controllable we mean that you should be able to get rid of it in a month by following the proper diet and a muscle definition-fat loss workout program.

In previous articles, I listed some tips on how to lose this extra fat and define your muscles. This time I would like to focus on the benefits of following a low-carb diet and the effects this will have for your muscle definition.

First of all, we have to make it clear that a low-carb diet should be only followed while you are in the muscle definition routine. Any attempt to do that while you are on a mass gain or strength training program could result on lack of energy and would give you a constant feeling of exhaustion.

So, your goal should be to reduce your daily carbs intake and in the same time increase alternative energy sources.

Proteins and Healthy Fats
While every gram of carbs gives you about 4 calories, every gram of protein or healthy fat gives you equally 4-5 grams. That means increasing your protein and healthy fat intake will replace the energy you have lost reducing the carbs. If you are wondering how to do that simply eat more chicken breast, tuna, beef, egg whites, etc. For healthy fats consume more fish oil, flaxseed oil, almonds, avocado, peanuts, etc. Not to mention that your supplement for this period should be a high quality lean (low carb) protein.

Carbs before Training
Make sure that the carbs you are still in taking are being consumed a few hours prior your workout. That way, you ensure that the carbs are converted to energy and aren't being stored as fat.

Limit your Cardio
Although fat loss and muscle definition require cardiovascular exercise, it is better to reduce your cardio training while you are on a low-carbs diet. After all you want to save your energy for your weight training.

As a conclusion we might say that a low-carb diet can be beneficial for fast muscle definition and weight loss. However, in long-term I would suggest you take about 50% of your daily calorie intake from carbohydrates. Just remember not to consume foods that contain lots of carbs prior going to bed. The unconsumed energy will end up being stored as fat.

Keep those muscles pumping!

Chris G Pap
Since 1993 involved in bodybuilding and fitness area.Visit the following link for more info about bodybuilding, supplementation, workout routines and nutrition.
http://www.strengthtrainingmuscle.com/

Original article