10/20/2019 Six Pack Abs Workout Torrent
The hardest part of the journey to get ripped and bring out your abs may just be the first step. Not only is getting started physically hard, but you also have to deal with conflicting and confusing advice from all sides. That's why we've combined the thinking of some of the top names in physique sports to create this comprehensive six-pack guide. Think core definition is all about your core workout? We'll lay out everything you need to know in terms of nutrition, nutrient timing, full-body training, core work, and strategic supplementation to redefine your midsection.
To create the guide, our Panel pooled their best advice, tips, and tricks to help you get shredded and show off your abs like never before. The panel includes:.
Steven Cao, NPC physique competitor. Courtney King, Ms. Olympia Bikini.
Jose Raymond, eight-time Olympia 202 and Arnold Classic 202 champion. Whitney Reid, national sales director of BPI Sports. James Grage, co-founder of BPI Sports and creator of the Rewired training program This is the one-stop plan you've been waiting for. Let's make it happen!
Step 1: Set Your Calories and Macros The road to muscular definition all starts with making your nutrition match your goal. One tried-and-true way to figure out the amount of protein, carbs, and fat you'll need is to use Bodybuilding.com's calorie calculator to get values for all your macronutrients. Just enter your age, height, weight, how much physical activity you get every day, and your fat-loss goal. Distributes the macro amounts to create a, moderate-carb, moderate-fat diet: 40 percent of your calories come from protein, 40 percent from carbs, and 20 percent from fat. It also builds in a daily caloric deficit that usually ranges from 300-700 calories, depending on your weight and activity level. Boom 2 cracked for mac.
The calculator prioritized proteins because they are slower-digesting, help add and maintain muscle mass, and trigger the release of appetite-suppressing hormones. Without enough protein in this diet, you'll feel hungrier and your body will tend to metabolize your hard-earned muscle mass to get the energy it need to follow this program. Your calculator results will enable you to lose 0.5-1.0 percent of your body weight each week, a safe and sustainable amount that can deliver surprising results over 12 weeks. A 180-pound man, for instance, could lose 0.9 to 1.8 pounds each week, or about 4-8 pounds a month. If you're like many people, you may drop a few extra pounds the first week, partly because of extra water loss. If your weight doesn't start trending downward after two weeks, you may still be consuming too many calories.
If so, adjust your daily protein, carb, and fat intake to get yourself down to a more aggressive weight-loss range of 2-4 percent body weight per week. Step 2: Build Your Carb-Cycling Plan You build your abdominals in the gym, but until you get rid of the fat that covers them, no one but you will know they're there. And even you will have your doubts!
Our BPI Sports Panel all agree: To drop serious body fat and keep up high-quality training, carb-cycling is a must. The carb number you got from the macronutrient calculator in Step 1 is for moderate-carb days. On low-carb days, cut that number in half to bring down your daily calorie count. The easiest way to do this is by packing these days with high-fiber, low-calorie carbs like leafy greens, broccoli, and.
On those days, eat far fewer starchy foods like potatoes, sweet potatoes, yams, and plantains, and shy away from foods made from grains, such as bread, pasta, rice, noodles, cereals, couscous, oats, barley, and tortillas. Following an extended low-carb diet can affect your energy level, and depending on the approach you take, cause you to burn through valuable muscle mass. To preserve this hard-won tissue, follow a 3/2 carb split. Stick to the low-carb approach for three days, followed by two days of moderate carbs.
You'll repeat this five-day cycle about 17 total times over the course of the 12-week program. Be sure to get your. On moderate-carb days, you can do the most with the fewest calories by consuming most of your daily carb allowance during your pre- and post-workout meals. This strategy will fuel your workouts and restock your supply of stored muscle glycogen. Remember, this isn't a low-carb approach, it's a carb-cycling approach, so don't succumb to the 'less is always better' mindset! Step 3: Match Your Cardio to Your Carbs The next step in our Six-Pack Abs program is to crank up the cardio to burn even more calories.
These routines are a combination of high-intensity interval training (HIIT) and steady-state (SS) cardio. High-Intensity Interval Training HIIT is an effective way to burn more calories in less time. Unlike SS training, HIIT involves alternating intervals of high- and low-intensity exercise, with your heart rate rising and falling appropriately. To optimize fat burning, do the high-intensity intervals at a pace you can't keep up for very long. Follow up with the low-intensity intervals to recover and prepare yourself for the next high-intensity session.
HIIT burns more calories in less time than SS, and it elevates your metabolism so that you burn calories at a higher level for as long as 24 hours post-workout. This elevated fat burning is due to excess post-exercise oxygen consumption, or EPOC, in which your body gives off more heat than normal. Along with burning fat like crazy, this may actually increase your muscle mass. If you haven't done much of this type of cardio, start with a light warm-up, then follow a work-to-rest ratio of about 1:3, or 1 minute of sprinting followed by 3 minutes of slow jogging. If that's too intense, use 30-second intervals: 30 seconds of sprinting followed by 90 seconds of jogging. Over time, as your cardiovascular fitness improves, aim for a work-to-rest ratio of 1:1.
Steady-State Cardio When you keep a steady pace and steady heart rate on the elliptical machine or treadmill, you're engaged in steady-state cardiovascular training. Such programs typically range from 30-45 minutes with a heart rate at 60-75 percent of your maximum heart rate (MHR). This type of cardio gets a bad rap these days, but it has its place in a program. For one, it isn't demanding in terms of recovery—indeed, it can actually help to reduce muscle soreness. Because it isn't incredibly intense, you can do it on low-carb days.
And finally, it helps to build endurance, a quality that can help you get more out of both training and life. So ignore the haters who say you have to choose either HIIT or steady-state. For most people, a balance of both is best! You can estimate your maximum heart rate by using this calculation. 1 set, 1 Min.
(Cool-down, 2-3 RPE) What's RPE? One of the easiest methods to gauge your exercise intensity is the Ratings of Perceived Exertion, a scale that runs from 1-10. RPE allows anyone from beginner to advanced to rate the effort of their workout from easiest (1) to hardest (10), and everything in between. Yes, RPE is subjective. But it allows you to scale your difficulty in a way that makes sense to you, whether you're running, bicycling, or swimming. Step 4: Hit the Weights to Spur Your Metabolism Now it's time to add weight training to help you build and maintain muscle mass—even when you're following a calorie-restricted diet. The weight workout is based on a 1/2/1/3 split.
Each week, you'll be doing five days of weight training, two of which will also rock your abs. The plan starts off with a rest day (on Sunday in our sample plan), followed by two consecutive days of weight training (Monday, Tuesday), another rest day (Wednesday), and then three days of training (Thursday, Friday, Saturday).
The schedule is designed to provide optimal recovery between workouts. Here's how to break up the sets and reps for each of these workouts. Weeks 1-4: 3 sets of 8-10 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week.
Weeks 5-8: 3 sets of 12-15 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. Weeks 9-12: 3 sets of 8-10 reps, rest 45-60 seconds. For these four weeks, perform different variations of the workout movements wherever possible. Examples: Instead of a back squat, do a front squat.
Instead of a barbell bench press, do a dumbbell bench press. Stop the first 2 sets a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. Step 5: Sculpt Your Six-Pack With Ab Workouts You're peeling away layers of fat through proper nutrition. Your cardio workout has you burning extra calories.
Weight training is working your whole body, adding definition and scorching fat. Now it's time to get to the heart of the matter: a major abdominal-development program to chisel that six-pack like it's made out of marble.
You'll do two of these workouts every week in addition to your other weight training. Our Six-Pack Abs program includes 4-5 exercises per workout, starting at moderate reps, and including movements to work not only the upper abs, but also the lower abs, and obliques, two areas that often get overlooked. 3 sets, 15-20 Reps (Per side). Weeks 1-4: 3 sets of 12 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 15-20 reps. Stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure.
Try to add reps or weight each week. Weeks 5-8: 3 sets of 15-17 reps, rest 30-45 seconds. For the final movement, aim for 3 sets of 25 reps. Stop the first 2 sets of all exercises a rep or two shy of failure, and take the final set to failure. Try to add reps or weight each week. Weeks 9-12: 3 sets of 12 reps, rest 30-45 seconds, taking all sets to failure.
For the final movement, aim for 3 sets of 15-20 reps. During these weeks, add weight or perform more difficult versions of the bodyweight movements so that you fail at the new target rep range. For example, do reverse crunches on an incline board rather than flat ground, or hanging leg raises with straight legs rather than bent knees. You can also add ankle weights or other resistance to ensure you hit failure at around 12 reps for each set. Step 6: Supplement to Maximize Fat Loss and Performance Supplements alone aren't going to give you the six-pack you want. But once you've got the first five items on this list nailed down, a few strategic choices can help maximize your fat-loss efforts, hold on to muscle mass, and have better quality workouts.
If you're going to pick just a couple of supplements to focus on during this time, here are our recommendations:.: The caffeine and other fatigue-fighting ingredients can help you train hard when calories are relatively low.: BCAAs can help you maintain muscle mass while you get lean.: A quality protein powder can help you hit your daily macronutrient numbers, and can promote growth and recovery when taken post-workout. All That's Left Is the Work!
Lots of guys here saying they need help finding out how to eat healthy and lose fat. Ffs its not rocket science. Spend an hour in the gym not talking to everybody or sitting on a bike but doing hard sets and working hard.
Then when at home or at work STOP EATING CRAP AND DRINKING FIZZY DRINKS. Dont know what healthy food is? Jesus christ have you been living in a cave. FISH, LEAN MEATS, VEGETABLES, NUTS, FRUITS, EGGS. I eat as much of these as i want within reason i dont eat much spuds and no bread no junk food or fast food exept on a special occasion or on a day out with the wife and kids.
I'm 35 13 stone 10% bodyfat stong and fit and i have a six pack. I'll still have a great build at 40. Dont waste money on stuff thats common knowledge if you just do some research. There is no magic gym programme either just keep it fresh by doing different workouts each week and do them with intensity. I see guys doing sets beside me stopping at 8 reps when i know they can do more whereas i wont stop untill i fail. I haven't bought it yet, and am unsure if I will.
But actually, it's $67/month for months 2-6 of the 6 month program for additional Advanced Fitness Videos-the billing isn't endless, and according to the website you can cancel at any time with the first month being free. Nothing inherently wrong there, although it would be nice if Chang separated the $97 DVDs (he offers a facebook discount to $87) from this six-month advanced system, as there's probably too much to absorb with the $97 set before you can seriously look at the advanced fitness stuff.
Also, while it may be true that most of the information is available for free online (did Chang ever imply otherwise?), you also have to wade through several times more material to get to the important stuff. Chang is just giving his professional evaluation of what that important stuff is and condensing it for you-his opinions, if you care to have them, are what you're paying for.
I don't think it's a scam if he's drawing from a large pool of free online stuff (especially since it is frequently Chang himself putting that stuff online for free), otherwise, couldn't you say the same thing about any author of a math or Spanish or French textbook? 'Oh, it's a scam-all of that's online for free!' I like how Chang has posted dozens of quite useful YouTube videos for free without cheesily holding back in the videos either-'I'm just going to teach you half the movement, for the other half you have to buy my video!' I've found them quite helpful and would not mind donating to him via PayPal for the videos he has already provided for free. To that end, the $97 can be thought of similar to donating $97 to PBS TV and getting some DVDs in exchange for the donation, i.e., you're not just paying for the DVDs but for what was already provided to you for free, and that you feel his business is something good to support.
As for your 'there, you now owe me 100 dollars', no, not really, unless you yourself have posted dozens of free YouTube exercise videos as well, and I find your work sufficiently worth supporting. I haven't bought it yet, and am unsure if I will.
But actually, it's $67/month for months 2-6 of the 6 month program for additional Advanced Fitness Videos-the billing isn't endless, and according to the website you can cancel at any time with the first month being free. Nothing inherently wrong there, although it would be nice if Chang separated the $97 DVDs (he offers a facebook discount to $87) from this six-month advanced system, as there's probably too much to absorb with the $97 set before you can seriously look at the advanced fitness stuff. Also, while it may be true that most of the information is available for free online (did Chang ever imply otherwise?), you also have to wade through several times more material to get to the important stuff. Chang is just giving his professional evaluation of what that important stuff is and condensing it for you-his opinions, if you care to have them, are what you're paying for. I don't think it's a scam if he's drawing from a large pool of free online stuff (especially since it is frequently Chang himself putting that stuff online for free), otherwise, couldn't you say the same thing about any author of a math or Spanish or French textbook? 'Oh, it's a scam-all of that's online for free!' I like how Chang has posted dozens of quite useful YouTube videos for free without cheesily holding back in the videos either-'I'm just going to teach you half the movement, for the other half you have to buy my video!'
I've found them quite helpful and would not mind donating to him via PayPal for the videos he has already provided for free. To that end, the $97 can be thought of similar to donating $97 to PBS TV and getting some DVDs in exchange for the donation, i.e., you're not just paying for the DVDs but for what was already provided to you for free, and that you feel his business is something good to support. As for your 'there, you now owe me 100 dollars', no, not really, unless you yourself have posted dozens of free YouTube exercise videos as well, and I find your work sufficiently worth supporting. Everything he says is just common workout knowledge that you can find anywhere online for free. As for his 'afterburn effect' its just different HIIT workouts he puts together that he posts on his youtube channel anyway. I wouldn't say its a scam but more like hes putting simple info together for people who are too lazy/dumb to research and understand what will work.
He also markets it really well with all those ads kind of like geico or norton security, crappy overpriced stuff that smart people wouldn't waste money on but inexperienced people who have it think it works really well. I also got a feeling that some of these accounts that support him are fake. That is the difference between you guys and mike chang. He knows the information that you know and have researched it onto the internet, and he turned it into a product that he could make money off of. Some of you more knowledgeable posters should think about doing the same. With the obesity rate as high as it is, you may make a few bucks teaching us americans how to be healthy again vs. Trolling us newbies on a forum like this.
I am also in phase 1 entering phase 2 next week, i started at 150 and am down to about 145 now with proper dieting. At the end of the program, im hoping to have a 6-pack but down to about 135 lbs. 5'6 150 lbs 20% body fat see you guys in 2 months!
What is the difference between mike chang and a motivational speaker? Really none, except mike chang is preaching working out and nutrition and usually a motivational speaker is preaching sales and God. Okay, found this thread and going to post a real reply here.
First of all, I am new to bosybuilding and so reading all the info I can get in BB forum and other websites. I run 7-8 websites(real one not blogspot or.) so know a little bit of stuff. I can download any hidden content from any site and that's why I'm doing for the past two months, ripping every fitness paid products without spending a damn, I mean dime. Anyway, after watching the sales pitch, I went ahead and, ripped the whole site. The contents are horribly unprotected, even a noob webmaster can find the vids and download them. Whatever that's not the point so I dont want to waste my time with it. The vids are over 10 gigs in size.
The information provided there is not bad but it's true that you can find them for free. The beauty is that you will find everything in one place. They cover every single thing from cooking to female attraction(lmfao).
Six Pack Abs Workout For Men At Home
The information in the vids are solid and you have to agree with me if you watch them. The whole package is very well made and noobs as well as some experienced bber will find it useful.
Okay this is the real part, READ it. I actually was impressed with afterburn. he mentioned on the sales page. But he never mentioned this in any of his videos. Strange and so I did a quick research. And the truth shocked me. Mike Chang has made mils of $$(profit) by selling this.
This product was recorded during mid '00s. It did perform poorly in sales for two years.
Then Mike changed the sales page and introduced this doodle video you are seeing now with fake afterburn promise. The peoduct is still the same. SO, THE AFTERBURN PROMISE IS A LIE. This was not based on afterburn effect. The workouts here are the same ole workout every one does. No magic pill or genie moment. If you stick to any program for 90 days you will get the result and thats the secret here.
Also, the billing is shady. Overall I would not call it a scam, it is more of a gimmick to me. Bottom line - Don't buy it, donate the money to me instead so I can teach you how you can download all these program from the server for free(:P, joking, do not take it seriously). I wont help you to get stuffs for free. If it is woth it, buy it, like I always do. Straight up, I cannot emphasize enough how full of crap this guy really is.
If you've ever watched his 'super intense' cardio workouts (which he puts up but then says you don't need cardio in other videos, just compound exercise, which is inherently false by the way) they consist of jumping up and down essentially for 5-7 minutes and then him telling you you just burned 300-700 calories. No you didn,t but you did just waste about 7 minutes watching his video that you could have spent running. Secondly, the titles of his videos suggest that he's going to give you some valid information on anything, but then he spews random crap for the entire time cumulating in a pitch of his product, or to find out more buy my product. I'm not saying his information is false, its just sugar coated to be quite intriguing to those people who are overweight. Finally, I asked my dad about this stuff, and he's a certified weight loss surgeon, not some self proclaimed fitness guru, and he help people lose hundreds of pounds (with and without surgery), and the ONLY way to lose weight is diet and cardio. Compound lifting will increase your muscle mass, but it will not directly burn your fat (the increase in muscle mass may in the long run, but short term it wont).
Short and simple, wana get ripped? Get on the treadmill for 2 miles a day, eat healthy, and lift some fricken weights. Dont pay egregious amounts of money for any of this. I torrented this program to satisfy my curiosity, the full program not the videos on youtube.
The quality of it is very low, I mean, it's 3 guys, one guy recording probably with the phone, and the 2 asian guys talking and showing you the moves, and there is absolutely nothing new or revolutionary in what you have to do in it. But still, I think is one, if not the best, beginner program that a trainer can prescribe (yes, it's only a beginner program). The psychology behind it, the way you are introduced to proper lifting, and proper eating, specially the eating program, for the perspective of someone new to body building, IMHO. It's not physiologically optimal, but I think that someone that starts to lift with a program like this, will be perfectly used to proper lifting and eating by the end of it, and then start with something like starting strenght. First the exercise program. The program has 4 phases, first one, introduces you to the basic lifts, bench press, squats, rows, deadlifts, etc. Just compound movements in high reps, with some hiit at the end of it to increase resistance, nothing too serious.
6 Pack Abs Workout
Why do I think this is good? I think that a beginner has first to be as confortable doing presses and dead lifts as he is fapping, and then, only then, start lifting heavy. It is better for growth or strenght gains? Nope, but the beginer will learn how to lift with good form, will get a slight pump due the high reps, and will leave the gym feeling good and willing to train the next day. The next phases continue introducing more accesory lifts, sometimes using super sets in opposite muscle groups, other times with some core work at the final stages of the cut program. Second, the best thing about it, the eating system. The so called zero willpower system.
While most beginner programs, or any program for that matter, address the issue of diet, most follow this three approaches: - They throw you a list of recipes involving the classical rice, chicken, oats, beef, veggies, and that, an eating schedule, and that's it, you see this a lot in beach body programs. Which is hard and confusing for someone that has spent his life, eating whatever mom cooked, or just opening the fridge and eating whatever it is in it.
Others choose to not approach the topic of nutrition at this stages, offering simplistic solutions, like the GOMAD, and such, which, can be good to make good noob gains, but it's not really teaching the novice anything about proper nutrition, and that he might have lactose intolerance. Finally, what you see more in this forums, it's, eat whatever you want as long as you reach your macros and micros, the best approach actually, but hard to follow by someone with no idea about this stuff, that probably still thinks some stuff like margarine is better than butter, and that eating meat more than two times a week is deathly dangerous. What this guy has used in his program, it's the same approach that he uses for the exercise program. He introduces the novice to good nutrition, in small and affordable steps along the time.
The idea is very simple, but it's really interesting that not more people use this approach. In this program, you start it eating like you normally do, but, changing one of the meals with one of the meals proposed in the program, each two weeks, you change one more meal, and after a couple of months, you will be eating your 6 meals of proper body building classical meals.
The program also contains some cooking videos, low quality of course, in which the guys show how to make the simple recipes that make the eating program. So, to summarize, the six pack shortcuts system is just an introductory program to body building, and a really good one, although it pretends, or at least is advertised as such, as a program that will be good for anyone and that can be repeated. Not by the quality of it, or the science behind it, it's for the psychology behind the program, from the perspective of the novice. The novice will learn proper technique, and eating (mostly broscience eating but still better than average guy eating), and will see some nice changes in his body for it. Will someone using this approach have better results than a novice using SS and that kind of novice programs? Sure not, but it's more likely that the guy using the approach suggested by Chang, will stick to the program and the body building life style after it better than the SS novice, though this one, in the same amount of time, will have achieved more gains in terms of size, and will bench like two three times more than the other guy.
I'm not recommending anyone to buy this program, I seriously thing that Mike Chang is full of crap, but it's sad that someone with good ideas like him, has chosen to follow the scam side of the force, instead of trying to become a serious trainer, and offer something actually good. The ideas behind the program are good, but I think that it could be easily be summarize in one or two months, to teach you exactly the same thing that it teaches you in four, and then switch to something like PHAT or SS. Instead, the program itself has the pretension of being used as a full 4 cycle with bulk and cut phases, when I see absolutely no reason to repeat it. Just my two cents about the topic, in case someone was interested. Youtube.com/user/sixpackshortcuts?feature=pyv&ad=&kw=six% 20pack%20shortcuts#p/u/2/vNUXjc3t0o ^^^Here is the link to his page and his advice.
Six Pack Abs Torrent
Later, he mentions that he has a proven system that works that incorporates an 'Afterburn Effect' that is scientifically proven to work. I'm usually pretty skeptical about these things but I haven't found one person saying this DOESN'T work or that it's a SCAM in any reviews or comments at all.So does this really work? Please, I am thinking of purchasing this system and do not want it to be a waste of my hard earned money!!! Thx in advance!
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