Crazy Abs & Cardio Home Workout - Six Pack Shortcuts

Fueling UP, Before and After[Workout]

Why you should eat beforehand?

Preworkout calories fuel your body to perform optimally during your 'gym time'.

Plus, the right mix of nutrients can help improve your mood and performance.

So enjoy one or two servings of carbs and a serving of protein up to 30 minutes before starting your workout.

Why you should eat afterward?

Protein helps your body recover by providing a fresh infusion of amino acids to repair muscle.

Meanwhile, carbs raise your insulin level, which slows protein breakdown and encourages muscle growth after your workout.

Your postworkout meal should basically match what you ate beforehand.

Quoted from Men's Health January-February 2012
[Men's Health.com]
 

Conclusion: Eat before workout help you to increase your  performances' quality and eat after workout helps you to repair and build your muscles. Make sure and be alert the quantity and quality of food's nutrients that you put in. Be sure, you eat protein and carbs after your workouts....

Monster UP your Bicep[VIDEO]

Here Work the video out:



2 exercises, 8 Reps and 4 sets

 Credit: Mike Chang's Youtube channel[sixpackshortcuts]. He's good. Do subscribe him for more workout :)

New Research, An egg contains 14 Less Cholesterol Than Previously Recorded

New USDA study shows: Eggs Have Less Cholesterol, More Vitamin D

The United States Department of Agriculture (USDA) recently announced that choresterol levels in eggs are lower than previously thought.

After reviewing the nutrient composition of standard large eggs, the USDA results show the average amount of cholesterol in one egg is 185mg, 14% lower than previously recorded.

Consuming an egg a day fits easily within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day.

The USDA analysis also revealed that a single large egg now contains 64% more vitamin D than last reported in 2002.

Eggs are one of the few foods that are naturally good source of Vitamin D, which plays an important role in calcium absorption, helping to form and maintain strong bones.

 

The amount of protein in one large egg remains the same- 6 grams of protein or 13% of the recommended daily value. And at 70 calories per egg and just 15 cents a serving, eggs are nutrient-dense, affordable and the perfect choice for breakfast.
 

Quoted from Men's Health January-February 2012
[Men's Health.com]

Smartphone is smart! R U SMART ENOUGH?

Cellphone can be harmed to us in 20 years later? And by reading this maybe if not much it might help us a little bit from getting harm for ourselves because of smartphone. Here how to use our smartphone in smart ways. Click the picture for clearly reading...

   Quoted from Men's Health January-February 2012

Simple and Effective Weight Training at Home[Workout TIPS]

Last blog posted[Link] was about doing of Multi joint exercises is BETTER instead of single joint exercises. To be reminded, Multi joint exercises such as pull-ups, chin-ups, push-ups and Single joint exercises such as barbell or dumbbell curls, triceps extensions or pressdowns, which are not recommended. So, here are suggestion for weight training exercises that using all part of body that can increase resting metabolism rate and develop a lean, strong, functional body. This is for my reference, Hopefully this will help you guys either.

1. Warming up for 10 minutes


Credit to cbathletics youtube channel.

2.  Multi-joint Lower Body Exercises (5 minutes)
Lying leg thrusts
Reverse crunches
Abdominal bicycles

3.  Multi-joint Upper Body Exercises (5 minutes)
Pull-ups *be creative
Chin-ups *be creative
Push-up
Bent over rows (A set of Dumbell) If you have

4.  Ab Exercises (5 - 7 minutes) (Twice/week)
Alternating ab crunches
Mountain Climbers
Mountain Jumpers

However, the general concept is that you get better overall body responses from multi-joint movements. By working a larger amount of muscle, compound lifts burn more calories, stimulate a greater release of fat-burning and muscle-building hormones, and are also

Quoted From: Michael D. Geary, NCSF-CPT,AFAA-CPT, E-Book, The Truth About SIX PACK ABS, www.truthaboutabs.com 

Frequency Of Training Sessions[Workout TIPS]

 Do Not Over-train The Body

1. Body also needs sufficient rest to recover from exercise. Therefore, training everyday doesn’t give the body much time to rebuild and get ready for the next training session.

 In fact, for most people, training that frequently will lead to over-training.

2. Most people respond best to training 3-4 days/week.

That allows sufficient training stimuli to force your body to adapt, yet also allows sufficient rest to prevent you from getting “burned out” or overtraining.

Do Not Train For 2-3 Hours Each Day   

1. Over-training doing more harm than good. 

2. Most individuals will get better results by making their workouts shorter yet more intense. 

3. A good rule of thumb is to keep your workouts between 45-60 minutes. 

Studies have shown that training sessions exceeding one hour promote higher levels of the catabolic hormone cortisol which can lead to excessive muscle protein breakdown.  It’s very hard for your body to fully recover once you’ve over-trained.

 Quoted From: Michael D. Geary, NCSF-CPT,AFAA-CPT, E-Book, The Truth About SIX PACK ABS, www.truthaboutabs.com 

Cardio Will be BETTER If You're SPRINT[Workout TIPS]

Yes, believe it or not, all of those hours upon boring hours of repetitive low to moderate intensity cardio training sessions are not the best way to lose body fat and reveal your abs.

"Weight training builds lean muscle mass and therefore increases your RMR. Excessive cardio training actually can cause a loss of lean muscle mass, therefore decreasing your RMR."

"The result is that people who use primarily cardio based workouts and also have a poor diet frequently acquire that “skinny-fat” appearance where they have very little muscle with excess body fat."

"Consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking."

"If you’re in good enough shape to sprint, always sprint instead of jogging."

 Simple Intensity Type Training

1. Try about 6-12 all-out sprints of about 50-100 yards with 30-90 seconds rest in between.

2. Play sports such as football, basketball, racquetball, tennis, hockey, etc.

3. Jumping rope

4. Boxing

5. Rowing machine

6. Stair climbing

7. Hill running/sprinting

"I guarantee you that a 20-minute high intensity interval training session is much more effective than a 40-50 minute boring steady pace cardio session."

How to Hill Sprinting?

"Running as fast as you can up the hill for about 30 yards (or however big the hill is), and then walk down the hill as your recovery interval. Keep repeating sprinting up the hill with walking down the hill about 10-15 minutes." 

Quoted From: Michael D. Geary, NCSF-CPT,AFAA-CPT, E-Book, The Truth About SIX PACK ABS, www.truthaboutabs.com 

 Me: I'm SHOCKED and pause reading for a while when I read that "Intensity cardio training sessions are not the best way to lose body fat and reveal your abs." Well, now I know that Cardio is not effective way to get lean and reduces fat. Thanks again Mr. Michael D. Geary

GOOD to Workout Several Muscles At Once[Workout TIPS]

Full Body Training to Get Lean:
 
1.  Many people will focus a large percentage of their workout on cardio work and then work one or two muscle groups per day for weight training.

2. For example, let’s say their workout consisted of a session on one or two pieces of cardio equipment and some weight training exercises for biceps, shoulders, and abs. With this type of workout, they don’t get much residual metabolic elevation in the hours and days following their workout as their body does not have to do much work to recover from exercising the relatively small muscle groups of the biceps, shoulders, and abs.

3. Now let’s compare that workout to an intense full body training routine comprised of some multi-joint lower body exercises such as squats and deadlifts combined with multi-joint upper body exercises such as bench presses, pull-ups, and bent over rows, and finished off with a couple challenging ab exercises.

4.This type of workout has stressed pretty much every muscle in your entire body as opposed to just a couple of small muscle groups. This in turn creates a metabolic environment in which your body must do more work (repair more muscle) to recover from the full body workout.

5. Hence, your RMR(Resting Metabolic Rate) is increased to a greater extent and for a longer period of time by doing the full body workout comprised of multi-joint lifts compared to the cardio and single joint exercise based workout.


6. Studies have shown that intense weight training workouts stressing large muscle groups of the body result in an increased RMR for up to 1-2 days following the workout (potentially even greater than 48 hours), whereas a steady pace cardio workout only elevates your RMR for 1-2 hours following your workout. If you’re working out 3-4 times per week utilizing the full-body training style, you’re essentially increasing your RMR 24/7.

Multi-Joint vs. Single Joint Exercises:

Multi-Joint= Compound lifts work several large muscle groups at once.
Single Joint= isolation lifts generally focus on one particular muscle group to do most of the work. 

1.Technically, there is no such thing as an isolation lift, because even most single joint exercises intended to focus on one muscle group will inadvertently get assistance from other muscle groups.

2. However, the general concept is that you get better overall body responses from multi-joint movements. 

3. By working a larger amount of muscle, compound lifts burn more calories, stimulate a greater release of fat-burning and muscle-building hormones, and are also  more useful to everyday activities and sports.


 Examples of multi-joint movements:

squats, deadlifts, lunges, step-ups, swings, snatches, bench presses, incline presses, shoulder presses,  seated or bent over rows, lat pulls, pull-ups, chin-ups, dips, push-ups, high pulls, clean and presses, etc. 

 

Examples of single joint exercises:

barbell or dumbbell curls, triceps extensions or pressdowns, shoulder lateral raises, pectoral flyes, leg extensions, leg curls, etc.

While there can be some occasional benefits to single joint exercises (very few).

The majority of your routines should be comprised of multi-joint exercises in order to develop a lean, strong, functional body. 

Quoted From: Michael D. Geary, NCSF-CPT,AFAA-CPT, E-Book, The Truth About SIX PACK ABS, www.truthaboutabs.com

Well, I'm shocked by reading this articles. I've been taught to specify a day for one muscle's exercise. For example today is chest and the next day is shoulder and arms. Well this been caught, as not effective way to workout. So, I'll try multi-joint exercises, and we'll see how good it is. *weird

Weight Loss with Apple Cider Vinegar(ACV) [Diet TIPS]

Apple Cider Vinegar is a naturally detoxifying product that gently removes toxins from the body, purifies your blood and builds your immune system.

ACV Weight Loss Theories

 1.Appetite Suppressant

Some speculate that pectin, the water soluble fiber found in apples and ACV, absorbs water and fills the stomach a little before each meal which helps to suppress your appetite and lead to effective weight loss. 

It has also been suggested that ACV reduces the craving for sweets  and foods containing salt and fat.

They have shown that vinegar taken in liquid form before a meal, helps dieters eat less (Recent studies on vinegar as an appetite suppressant have been conducted by a team of Swedish scientists from Lund university)

 2.Metabolic Rate Increase

Apple cider vinegar increases your body's metabolism thus burning more calories.

The acetic acid in ACV can help release iron from food been taken(iron= oxygen-carrying hemoglobin and oxygen-attracting myoglobin).

The more iron absorbed, the greater the oxygen utilized and the greater the energy consumed. This results in more weight loss. 

 3.Increased Feeling of Well Being

 4.Improved Digestion

Apple cider vinegar improves digestion which in turn reduces the amount of time that fats remain in the digestive tract.

The less time fats are present in the digestive tract, the less fats will be absorbed and the greater the weight loss.  

  5.Less water retention

According to the last one of these weight loss theories, the potassium in apple cider vinegar helps to balance the sodium in your diet, and to minimize retained fluid.

Balancing the sodium in the diet lessens water retention and results in reduced body weight.

[Source:apple-cider-vinegar-benefits.com]

Speed Up Weight Loss Process

You can speed things up dramatically by combining ACV with
1. Exercising
2.Healthy eating
3.Drinking lots of water

ACV Side Effects?

The truth of the matter is that ACV is NOT unhealthy unless you take it incorrectly.

For example, you should never drink it straight. Mix a small amount of it in food, or dilute it with water, but never drink it straight.

Vinegar contains acetic acid which makes it an acidic substance. This means that if you take it by itself, or in large doses, it can cause heartburn and indigestion.  If too much is taken straight, it can possibly singe the linings of your esophagus and your stomach. Regardless of severity, it can still create a rather unpleasant burning sensation upon being swallowed, if not properly diluted.

However, with the proper care used when taking ACV into your system, there should be no negative side effects.

It’s great for burning fat, boosting metabolism, and staying healthy. As long as you use it the right way, you shouldn’t run into any problems or unpleasant side effects.[Source:applecidervinegar101.com]

Some Researches Have Been Made:

1.D.C. Jarvis, M.D. spent many years practicing medicine in Vermont and observing the effects of home remedies used throughout the green mountains:

The Truth About Abs He found that apple cider vinegar was widely used for weight loss. In his popular book "Folk Medicine" he emphasized that the resulting loss of weight was gradual but permanent. As a general rule, from numerous observations, he found that a woman of average height weighing 210 pounds will weigh 180 pounds after 2 years if she takes 2 teaspoons of apple cider vinegar in a glass of water at each meal.That's 15 pounds weight loss a year, with no change in daily food intake, except avoiding excessively fatty foods.

2. Some of Dr. Jarvis's actual case studies are recorded in another book titled "Cider Vinegar" by Cyril Scott:

More recently, a four week experiment was conducted by professor Carol S. Johnston, a nutritionist at the Arizona State University East in Mesa, to further investigate the beneficial relationship between vinegar and diabetes. As an unexpected side effect she found that her test subjects were losing weight!They were taking two tablespoons of vinegar before each of two meals daily.The average weight loss over the four weeks was two pounds (several people lost up to four pounds) while a control group which did not drink the vinegar showed no weight change.

Reference:
Science News Online - Vinegar as a Sweet Solution? - 12/18/04 (Web Link)

Price:

For Honeyed VCA =Dark one

For Malaysian, We can get VCA at Guardian for a bottle RM20(without honey) and with honey RM27(new)


ACV with honey tasted better than neutral ACV.