***How to Do a 6 Pack Abs Workout***

                                   How to Do a 6 Pack Abs Workout

http://www.wikihow.com

Completing 8 weeks of The 6-Pack Ab 5-Day Exercise Program will maximize your fat loss and muscle tone for excellent abs. Since you can’t show off muscle that’s hidden beneath fat, your first step is to do cardio. Your next step is to tone your body while you build muscle in your core. To do a 6-pack ab workout, follow these instrucions

1

Day 1: Perform 30 minutes of rowing, 25 side crunches, and 15 upward-facing hip flexes. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals.

• If your abs or hips get tired or tight easily, work out each side in small groups of repetitions, working up to your target number of 15 or 25 per side.
• Men should perform an additional set of 10 repetitions on each side if they have the energy.

Day 2: Perform 30 minutes on the elliptical, and alternate 10 minutes of the corkscrew Pilates move with 10 minutes of the jackknife Pilates move. Pilates routines force you to focus on muscle control and slow, deliberate movements that build strong, lean muscle.

• Both the corkscrew and the jackknife work stabilizer muscles in your abs and back, which will help tone your abs and strengthen your back, preventing injury and improving posture.
• Go through the moves slowly and carefully until you are comfortable with the positions and motions; then increase speed slightly, focus on tightening your abs and back muscles with each movement, and increase repetitions. Take care to avoid injuring your neck, back, or shoulders
• .Day 3: Perform 30 minutes of running, and follow with 40 exercise ball reverse crunchesand 40 leg lifts. These abdominal exercises will work your core and your lower abs as well as your lower back. Alternate exercises in groups of 10 without stopping until all 40 repetitions are complete.
  
  
  
  
  • Men should add an additional 10 to 20 repetitions if possible, provided they can maintain proper form and control.
  • Don’t rush through these; the point is to exert your muscles to control the movements.
  • 4
    Day 4: Perform 30 minutes on a stationary bike, and then 2 sets of 12 scissor twists with an exercise ball, and finish with 3 sets of 15 sit-ups. If you feel physically able to perform additional sit-ups, place your hands behind your head and bring each elbow to the opposite knee with each sit-up to work side abdominal muscles in addition to your central abs, and perform another 1 to 2 sets of 15 sit-ups like these.
    
    
    

    5

    Day 5: Run 30 minutes on a treadmill and then follow that with 20 Pilates boomerang moves, and 3 minutes of Pilates “hundred” moves. Like many Pilates exercises, these moves work multiple muscle groups at once, strengthening your entire core and improving your muscular control. Perform an additional set of 10 boomerangs and another minute of “hundreds” if you can take it.

    Days 6 and 7: Rest your body. Take 1 to 2 days of rest each week from cardio routines and 2 days of rest from exercises that target your abdominal muscles, preferably spacing your rest days throughout the week to give your muscles time to recover and repair themselves. Overworking your muscles can lead to injury. Do not attempt to perform abdominal workouts every day. Adequate sleep is also required for effective and safe exercise routines. When exercising, you actually break down muscle, and if you give them the proper time to heal and refuel (by following The 6 Pack Ab Diet), they will grow back stronger than before. Aim for 7 to 8 hours of sleep if you are an adult and 8 to 10 hours per night if you are a teenager.
    

    
    

***Ronnie Coleman Measurements Statistics***

Born Name

Ronnie Dean “Big Ron” Coleman

Nick Name

Ronnie Coleman or Big Arm

Age

Ronnie is 49 according to his birth date May 13, 1964

Sun Sign

Taurus

Born Place

Bastrop, Louisiana, U.S.

Residence

Ronnie lives in Arlington, Texas, USA

Nationality

Education

Ronnie Coleman completed schooling from Bastrop High School in 1982 and graduated in B.S degree in accounting from Grambling State University (GSU) in 1986.

Occupation

Ronnie was Reserve Police Officer for the Arlington Police Department and now he is professional Bodybuilder.

Height

5 ft 11 in or 180 cm

Weight

Contest – 135 kg or 297 pounds

Off Season – 150 kg or 330 pounds

Wife

Rouaida Christine Achkar Coleman. Ronnie married Christine on December 28, 2007. Christine is a full time student and a personal trainer.

Hair Color

Ronnie has no hair. He is bald

Eye Color

Black

Measurements

• Chest – 58 in
• Waist – 36 in
• Biceps – 24 in
• Calves – 22 in
• Thighs – 36 in

Best Known For

Won 8 titles as Mr. Olympia and also 26 titles as IFBB professional

First Bodybuilding Win

Ronnie Coleman won the title of Mr. Texas (Heavyweight & Overall) in 1990. He has won the bodybuildingtitles from 1990 – 2007.

Personal Trainer

Ronnie Coleman started going to Metroflex Gym for his bodybuilding under the guidance of his personal trainer and owner of the gym “Brian Dobson”.

Religion

chrisian

Favorite Exercises

Ronnie likes these 6 exercises the most.

• Bench Presses for Chest
• Squats for Legs
• Barbell Rows for Back
• Seated Military Press for Shoulders
• Lying Extensions for Triceps
• Preacher Curls for Biceps

BODYBUILDING GREAT RON COLEMAN

         SIX PACK RAGE WARRIOR
                   RON COLEMAN

MI40 – Ben Pakulski Honest Review!

            [
article from dreambodysixpack]
Ben Pakulsk is new to the world of fitness products and I’ll admit that until his first,M140 was recommended on Vince Delmonte’s website I’d never heard of him. If you haven’t either then all you really need to know is that he’s a professional bodybuilder hoping to win the 2012 Mr Olympia and his website states you can, “Discover how you can immediately double your muscle gains, remodel any ‘weak’ body part, smash every plateau, all while revealing abs at the same time”.

Sound like why we’re here so I downloaded the MI40 ebooks and videos and got stuck in. The basic product consists of…

MASS Intelligence Training Manual

MASS Consumption Nutrition Manual

MASS Instruction Workout Videos

Mass Proportions Exercise Execution Guide

MASS Prescription Printable Workout Sheets

MASS Pursuit Calendar

MASS Supplement Stack Protocol

Size Secrets Audio Interrogation

I started with the main MI40 ebook, called MASS Intelligence Training Manual, which proves that at just 33 pages a book doesn't need to be long to be good. The first half of it is all about what a lot of people do wrong when they train, of which I was guilty of at least one, while the second half quickly and simply explains what to do about it.

The first thing Ben reveals is what the 40 in MI40 is all about:

40 days

40-seconds sets

40-second rest periods

40 exercises

Followed by the 4 variables that are to become the focus of every rep of every exercise:

Time Under Tension

Neurological Overload Sets (NOS)

Optimizing Range Of Motion

Increasing Muscular Torque

Ben then does an excellent job of explaining not only what all of this means but why this is the case, by which point I’ve already learned a lot and more than got my money’s worth.

MASS Consumption Training Manual – As you’ve probably heard before, and as I’ve often said on this site, your diet is just as if not more important than your workout. This is nicely demonstrated by the MI40 nutrition ebook having a lot more pages than the main manual.

“No gimmicks. No fads.” I couldn’t have said it better myself.

We are than introduced to the three-phase nutrition (3-PN) system, which is intended to simplify building muscle and losing fat.

Phase 1 is aimed at getting the most out of your hard work by consuming the right nutrients during training sessions.

Phase 2 is focussed on pre- and post-workout (1-3 hours) nutrition.

Phase 3, as you might have already guessed, is the rest of the time that isn’t based around your workout.

This is followed by an explanation of how growth hormone, cortisol, cortisol blockers, serotonin, and testosterone all play a part in training and how they will be manipulated to our advantage.

Now this is where things get a little complicated. In order that we get the most from the MI40 workouts we have to calculate what we’re going to consume during the 3 phases, based on things like body weight, body fat, body type. This wasn’t easy. For me at least. But it only has to be done once and I eventually got my 3-PN dealt with and moved on to meal schedules and what proportion of protein, carbohydrates and fats I would be having. This I’ve done many times before, but even so it was nicely laid out and simply explained.

The next MI40 lessons are on sources of carbohydrates, sources of proteins, and sources of fats, which although I’ve done previously did contain a few new things of information I didn’t already know.

Although the 3-PN system felt like a lot of work, it was precisely because of this that the ebook was definitely worth the read. Personally it was the MASS Instruction Workout Videos that I was most looking forward to, and that’s what I looked at next.

MASS Instruction Workout Videos – The MI40 videos are split into separate body parts: Back, Biceps, Chest, Deltoids, Hamstrings, Legs, Triceps, and Abs, and are several hours long in total. Ben demonstrates the MI40 technique by coaching male and female professional fitness models and even a guest appearance from pro bodybuilder and professional wrestler Rob Terry.

As someone who is a bit of an exercise and technique junkie this was my favourite part of the whole product. If I learn one thing from anything I read or watch I consider it worthwhile, but I was getting so much I gave up making notes early on because I knew I’d have to watch all the videos several times to get all the information. Definitely 10 out of 10 and worth the money just for this.

MASS Proportions Exercise Execution Guide

As if the videos weren’t enough, MI40 also comes with an exercise guide ebook with notes on correct technique for every exercise in the entire workout. Printable so you can take them to the gym, which is useful if you’re new to weight training.

MASS Prescription Printable Workout Sheets

The workout sheets are also printable and show the reps, sets and order of exercises, along with a few extra tips.

MASS Pursuit Calendar

As the name suggests, MI40 comes with a calendar showing exactly which workout you will be doing on which day. This might seem a bit unnecessary at first, but not only will it help you keep track of what you’re doing, it’s also a good motivational tool. Put this on the door of your refrigerator and skipping your workout for a cold beer becomes that little bit harder.

MASS Supplement Stack Protocol

If you like your supplements, then this is for you. Detailing pre- and post-workout stacks, how to alkalinise your body, and a list of the bare essentials Ben recommends. Personally I’m not a big fan of supplements but that’s not to say there’s anything wrong with them, so if you are you’ll love this.

So What’s The Verdict?

Overall I really like MI40 and learnt a lot. The ebooks are nice and short and contain everything you need to know about the thinking behind the workout without any padding, which makes a nice change. As I’ve already said, my favourite part is the workout videos. Unlike many bodybuilders Ben Pakulski is articulate and does an excellent job of explaining exactly why we’re doing what we’re doing.

I tried the MI40 workout myself for 40 days but I was a big fan after just the first week. By training this way the weights you lift are lighter, meaning a lot less stress on the joints, but the results are just as good if not better than what I’d had before. This will be a regular part of my training regime from now on.

To Find Out More Or Purchase

Ben Pakulski’s MI40 Click Here Now!

Anabolic Steroids and Bodybuilding.

By Emma Birchley, Sky News Correspondent

The pressure to look like sculpted sportsmen and movie stars is being blamed for why teenage boys are taking anabolic steroids and dubious boydbuilding supplements despite the risk to their health.

Using such steroids is not illegal in the UK, but selling them is.

They are easy to find online, with overseas pharmacies shipping the class C drugs to customers in Britain.

A recent study by experts at King's College London and John Moores University in Liverpool has found that 23 out of 24 bodybuilding supplements being sold alongside legitimate products in the UK contained such substances.

Drug researcher Dr Andrew Kicman said: "The people who manufacture the supplements deliberately put obscure names to get around legal issues in the supplying of such compounds.

"An experienced bodybuilder will be able to look these things up and find out what they are taking, but there will be young men who are naive. They are taking potent anabolic steroids that could have adverse effects."

The in-depth analysis revealed that the actual content of supplements did not match the listed ingredients. In many


cases, the compounds detected were either a different anabolic steroid or a mixture of two or more compounds.

Ricardo James-Pittau, 19, works out at the gym six times a week - not just to build his strength, but also to look good.

He knows people who take anabolic steroids, but would not                                                                         even consider it himself.            

"You can train for longer but, at the end of the day, it's going to do nothing but mess your body up," he said.

Matthew Dear's parents are raising awareness

"There's a lot of pressure. It's all over TV. You see people with great physiques, like celebrities, and they want to look like that but you can take the shortcuts or you can do it properly and you feel the benefit if you do it properly. It just takes a bit longer."

The parents of Mathew Dear are convinced anabolic steroids are to blame for his death.

He was secretly taking pills to boost his strength. But weeks before applying to be a marine he fell ill and died, aged 17. Methandienone abuse was cited as a factor on his death certificate.

Now Tina and Chris Dear, from Southend, in Essex, have set up a foundation in their son's name to educate others about the risks.

Mrs Dear said: "I think the problem with a lot of these youngsters is they don't think they are drugs, they think they are some kind of supplement and they are not. They are a class C drug and they haven't got a clue what's in them, where they are coming from, what goes in them."

She believes the desire to emulate buff-bodied sportsmen, models and celebrities is major factor.

"Society is very aware of girls wanting to be like models, wanting to be stick thin and taking diet pills but we are not aware of the pressures put on young men to be like their role models, look a certain way, to have a certain image.

"They have got to have the six pack and the rippling muscles."

Is McDonald's 'Unfit For Human Consumption'?

Is McDonald's 'Unfit For Human Consumption'? Chef Jamie Oliver Provides Evidence, Forces Fast Food Chain To Change Unhealthy Recipe
By Armando Tinoco, Aug 06, 2013 02:12 PM EDT Article from the Latin Time's.

Jamie Oliver has won the revolution he started against McDonald's and has proven their burgers are "unfit for human consumption." The fast food will make changes to its recipe and drop "the pink slime process" according to Political Blind Spot.

“Basically, we’re taking a product that would be sold in the cheapest way for dogs, and after this process, is being given to human beings,” is what Oliver has repeatedly said over the years with his so-called "food revolution" and the ammonium hydroxide and used in the filling of the burger.




 Ammonium hydroxide is harmful to humans and can also be found in tobacco to enhance the flavor. After Oliver showed a group of kids how Chicken McNuggets are really made out of the left over parts of the chicken, McDonald's released a statement that assured the public their product was made with "100% USDA Grade A Chicken."

The statement also said, "A fractional amount of a legal preservative and a miniscule drop of an additive in vegetable oil is added to simply prevent foaming on the surface that naturally occurs in cooking. It’s that simple. Customers can be reassured that these are common and fully-approved ingredients that are completely safe and have been used for decades."

As for the discontinuation of the lean beef trimmings, this is what they said: "For a number of years prior to 2011, to assist with supply, McDonald’s USA used some lean beef trimmings treated with ammonia in our burgers. We were among other food retailers who used this safe product. At the beginning of 2011, we made a decision to stop using this ingredient. It has been out of the McDonald’s USA supply chain since August of 2011. We wanted to be consistent with our global beef supply chain and we’re always evolving our practices."

RAYMOND MOON OLDEST BODYBUILDER

http://www.dailymail.co.uk/news/article-2328452/

RAYMOND MOON BODY BUILDER.

Pumping iron, the 83-year-old body builder who is taking on the boys at their own game

• Raymond Moon returned to the stage after two years battling bladder cancer 
• Lined up alongside men half his age at the championships in Melbourne
• Confirmed as the world's oldest competitive male bodybuilder

By BECKY EVANS

http://www.dailymail.co.uk/news/article-2328452/

At the ripe old age of 83 you could be forgiven for putting your feet up, sitting back and enjoying retirement. 

But not the world's oldest competitive bodybuilder, Ray Moon, who has just given men less than half his age a run for their money at an international competition. 

Mr Moon flexed his muscles on stage once more yesterday at the World Fitness Federation International Championships in Melbourne, Australia. 

The feat is even more remarkable as he was back on stage for the first time since battling bladder cancer. 

After two years of semi-retirement, Mr Moon showed he is back to his best as he lined up against competitors in the over 35 category. 

Although he did not win, Mr Moon was given a certificate confirming his title as the oldest competitive male bodybuilder. 

Mr Moon recently had to scale back his bodybuilding activities as he fought cancer. 

However, as soon as he could, he picked up his dumbbells once more to get into training for competition. 

At first, he could only lift 1kg (2.2lbs) weights in each hand. 

But with his illness now behind him, he is once more back up to 45kg (99lbs) lateral pulls.

He was proudly pictured warming up alongside the likes of fellow competitors Brad McDonall, 38, and Courtney Scott-Cuthbert. 

And he also made sure he did not forget the fake tan. 

The bodybuilder has previously faced polio, open heart surgery, had a cardiac arrest and been pronounced clinically dead before being fitted with a pacemaker. 

Mr Moon took up bodybuilding in his mid-seventies and soon began competing. 

Three years ago he was awarded the Guinness Worl                                                                                                                         Record for the oldest competitive male bodybuilder.  

***THE FOOD PYRIMID EXPLAINED***

A balance of carbohydrates, protein and fat is required to deliver the nutrition you need for energy, effective muscle building and general good health. The food pyramid is the basis for a good balanced diet for everyone as well as being the foundation for an effective sports nutrition plan. It is designed to make sure you get a variety of foods and all of the right vitamins and minerals needed for a healthy body.

The pyramid is made up of six main building blocks, or groups of food:

Grains (bread, cereals, pasta, rice)
Vegetables
Fruit
Dairy (milk, yogurt, cheese)
Meat and Beans (meat, poultry, fish, beans, eggs, nuts)
Oils
In addition to these six groups is a discretionary allowance which includes sweets and treats not included elsewhere in the pyramid. Because the needs of individuals vary, the actual amount required of each food type varies depending on factors such as age, sex and level of activity. Achieving a precise balance is complex but the principles behind the food pyramid are simple and easy to incorporate into your daily eating plan.

Grains

This covers a large range of foods including bread, cereals, pasta and rice which are high in carbohydrates and provide the body with energy.

For optimum fitness, this group should account for at least 60% of the total calorie consumption each day. Depending on individual calorie intake, this equates to between 6 to 8 ounce equivalents each day for a moderately active individual. Training and intense physical activity will increase this requirement. An ounce equivalent in the grains food group equates to half a cup of cooked rice or pasta, an ounce of cereal, an average sized slice of bread or half of a small bagel.

To maximize the benefit of grains, at least half of all grain foods you choose should be wholegrain instead of refined. These provide more roughage and are richer in vitamins and minerals than their more processed counterparts.

Vegetables

Vegetables are packed with vitamins and minerals and a healthy diet should include a minimum of 21/2 to 3 cups a day.

In this group, one cup is the equivalent of a cup of chopped vegetables, two cups of raw leafy greens, or 8 oz of vegetable juice. Vegetables are low in calories, so more is better. The variety of vegetables is endless and many can be eaten both cooked and raw or in juice form. Go for a variety of color and choose fresh or frozen veggies where possible. Canned products tend to contain higher levels of sodium, although rinsing with water helps to reduce it.

Fruit

Fruits are vital to health and like vegetables, are crammed with essential vitamins and minerals.

The daily diet should include between 11/2 and 2 cups a day and again there is a massive amount of choice available. As with vegetables, fresh is best but canned, frozen and dried are also healthy choices, providing they do not contain added sugar. Fresh fruit juices also contribute to the daily requirement. In this group, one cup is the equivalent of a cup of chopped fruit, 8 oz of fresh juice or half a cup of dried fruit.

Bananas, apples or and pears are perfect, portable snacks to assist recovery after a training session.

Meat and Beans

Meat and beans are rich in protein which is essential for muscle building and repair. It is also vital for healthy bones, cartilage, skin and blood as well as the development of enzymes, hormones and vitamins in the body.

Depending on your overall calorie intake, 5 to 61/2 ounce equivalents are required daily. For meat eaters, chicken, turkey, fish are excellent, low fat choices with an ounce equivalent being 1 oz of cooked meat. For non-meat eaters, beans, nuts, eggs and tofu are great sources of protein. Ounce equivalents for favorites in the non-meat category are:

Peanut butter – 1 tablespoon
Nuts and seeds – ½ ounce
Cooked dry beans – ¼ cup
Egg – 1 whole egg
It is important for meat eaters to eat a variety of non-meat proteins to avoid eating an excess of the saturated fats found in meat.

Milk

Milk and diary products, particularly low-fat milk, yogurt and cheese are important elements in the daily diet and 3 cups per day are recommended.

They are all rich sources of calcium which is essential for bone health, which is particularly important for women. They are also rich in potassium, vitamin D, and protein. It is important to limit the amount of full fat dairy products as these are high in saturated fats and can lead to health problems if eaten to excess.

A cup in this food group equates to a cup of liquid milk or yogurt, 11/2 oz of natural cheese or 2 oz of processed cheese.

Oils

Oils are important for good health with most being high in monounsaturated or polyunsaturated fats, and low in saturated fats. The daily requirement of between 5 and 7 teaspoons is easily obtained from a wide variety of foods including:

Nuts
Fish
Mayonnaise
Soft margarine (with no trans fat)
Cooking oil
Salad dressings
Discretionary Calories

The tip of the pyramid is a discretionary calorie allowance. Any calories left over after eating the essentials from the food pyramid may be spent on treats such as desserts, candy or an alcoholic drink.

So, if your daily allowance is 2,000 calories and you “spend” 1,850 on your essential nutrition, you have 150 calories leftover to spend on the treats of your choice.

Summary

The food pyramid aims to simplify the complex science of nutrition to make it possible for everyone to design a healthy diet.

But it can still be a challenge to get the balance right and to make your diet interesting and right for your lifestyle, particularly if you are an athlete or training regularly.

plan:one incorporates the principals of the food pyramid and takes the pain out of preparing your daily nutrition plans, leaving you more time to train. It ensures that you get the perfect balance for your own individual needs every day.

Get the most from the food pyramid with plan:one.