13 Workouts That Sculpture Rock-Hard Six Pack Abs

Do you want to learn how to get ripped abs? Follow the outlined exercise for a gigantic circuit which will absolutely define your abs as fire-lift.

How To Get Ripped Fast in 13 workouts

1. Mini band mountain climber

2. Mini band push-up

3. Mini band pull-up

4. Mini band Glutes Bridge

5. Mini band side planks

6. Mini band dead bug

7. Mini band fire hydrant

8. Plank complex

9. Crab cakes complex

10. Band leg lowering

11. Band revere fly pushups

12. Ball glute Squeeze Bridge

13. Dumbbell chest fly

These exercises are unique in that they involve an eclectic assimilation referred to as Meta Boosts that increases the efficiency of the workouts.

Examples

Meta Boost one

When performing a push-up, a mini band is wrapped around the wrists so as to light up the rotators and the scapulars

Meta Boost two

When cycling or mountain climbing, the mini band is wrapped around the feet in order to engage the hip flexors completely.

Meta Boost three

Different movements are combined in a sophisticated workout. Each movement is repeated non-stop. This is fun and it triggers the brain for a new technique.

Three ultimate mechanisms of performing these exercises.

1. Heavy Core Training Circuit

In this method, the joints are protected and the stomach squeezed to its limit. The above 13 workouts must be performed back to back in a single intensive circuit. Every move is done in a minute while shifting sides after 30 minutes for one-sided exercises. A 30 minutes rest is needed between the workouts.

2. Starters vs. finishers

The workouts are perfect warm-ups for the body’s pillar. A few of them should be selected to hit points of weaknesses and performed for at most two minutes each. If one must rest between the movements, 30 seconds or less should be enough. This will create a platform for monster training.

3. Recovery Workouts

Low intensity workouts are chosen for recovery.

In essence, core training is more than just typical sit-ups, bridges, and planks as shown in these killer abs workouts.

How To Stay Motivated For Weight Loss

You have joined the gym, tried to diet but still there is no progress in your weight loss goals. You begin with high motivations but with time, your motivation plateau. It could be that you get bored with consuming steamed veggies every night. If this describes you, here are a few motivation tips that will help to keep you on your track to success.

Set some realistic goals

The first step towards your diet success is to set the right kind of goals. In case you happen to set goals that are unattainable for instance, losing thirty pounds in a period of a few months, you will be setting yourself for failure. In case you focus on your health as well as creating good eating strategies; you are more likely to stick with the diet. Therefore, you should set some small goals such as 5 pound; you will get the confidence to help you continue.

Go slow

In order to achieve success, you will need to your entire lifestyle. This is not something that can happen overnight. You will be in a better position to maintain the weight loss if you do it in a slow manner. If you are starving, you are likely to feel irritable and your chances of failure will be higher. 

Expect setbacks

There are times when we all fall into temptation. The danger is not that single splurge but making it an excuse for bringing all every day.

Avoid being a perfectionist

Having the mind of a perfectionist will get in the way of your success. Whenever you slip up, you need to get over it and think about tomorrow.

Use a buddy system

In case you will be swimming upstream alone; it will be difficult for you to make any meaningful lifestyle change. This is why you will need to find other people who have a similar goal and this will help to improve your odds of success.


If you want to find more information about the motivational tips for weight loss, you should get in touch with Muscle Prodigy.

Rules For Chest Strength Training

Before you start your chest strength training, there are a few things that you will need to do. First, you will need to recognize that your exercise of choice will have more effect as compared to how you do them. It is important to focus on certain variables that are not only well established but they have proven to provide maximum size of muscles for all your muscle groups.

• Choose high volume. After engaging in a few warm-ups, engage in 3 to 4 working sets of different exercises and from different angles especially the multi joint movements. 
• Exercise to the point of muscle failure. When you stop a set that you could have done more, this could have a negative impact on your level of growth.
• Ensure the right resistance. When doing the working sets, ensure that you work with a weight that you are able to handle for 8 to 12 reps to the point of failure.
• Challenge yourself. If you can manage to do over 12 reps, you should now add weight rather than just adding reps.

Break norms occasionally

When you get to a point where you feel as if your workout has gotten to a run, a good idea would be to flip-flop the single-joint and the multi joint movements if you are to see a new growth of muscles. At the beginning of your workouts, the pecs are still fresh and you can use more weight during the fly movement. It is advisable to resist the urge to use heavy weights for the low reps as this will only serve to increase the stress on joints. It would be advisable to work with a high rep range that is at least eight.

Avoid emphasizing on delts

There are different kinds of mistakes that body builders do during their chest day. However, one of the major ones is to overemphasize on delts. As compared to pecs, delts are a bit weaker and this means that when they fail, you may be left with no option but to end the set before you can fully fatigue your chest muscles.

Important Tips On How To Get Ripped Fast

If you are wondering how to get ripped fast, there are some tips that you can use to ensure that you get the best results.

HIIT

This stands for High Intensity Interval Training. It is one of the most difficult cardiovascular training styles that you will ever find. However, the good thing with it is that it is also quite effective. When intervals of low-intensity such as walking and jogging with intervals of sprinting, it will be possible for you to burn a lot of calories in less time that what it would normally take.

Shave your hair

If you have stomach hair that has caused you to get the nickname “The Abominable Bro-man”, it is time to make use of a razor. When you shave, it will be possible for your abs to be more visible and you will stay motivated in your weight loss goal.

  

Try intermittent fasting

This is a practice where you fast for 16 hours at night and skip breakfast. This practice has been noted to work well for people trying to lose weight and this is the only diet that is capable of enabling simultaneous gain of muscles.

Increase your intake of proteins

Proteins play a key role in repairing and build up of muscle mass and it is definitely one of the most satiating groups of foods. When you increase your intake of proteins, you will feel fuller and for a longer period of time. This will also minimize the muscle wastage that is caused by cardio.

Take a walk with your dog

Ensure that you frequently walk your dog. This is a low-impact workout that does not require a lot of effort. Even though it doesn’t work wonders to burn a lot of calories, it plays an important role in your overall deficit of calories.

Try these tips, if you are wondering how to get ripped fast and you will see them work.

How To Build Muscle Mass Fast

It can really get tough to pack on muscles but with consistency, it is possible. If you are looking  for away to get some muscle mass, you will have to do a few tradeoffs such as gaining fat with the muscle mass and giving up on some activities such as running to ensure that the body focuses on the muscle gain. It will be necessary for you to ensure that you are eating more, workout using the right strategy and use exercises that are meant to ensure that your muscles become bigger.

Begin with the basic strength training

Some of the workouts of the major bodies begin with the basic and multi-joint exercises that makes it possible for you lift more weight such as the bench press for the chest, overhead pressed for the deltroids, squats for the legs and barbell rows for the back. These make it possible for you to lift heavier on the exercises while you are still fresh and have enough for the stimulation of muscle growth.

 

High-intensity workouts

In order to build muscles, you will need to engage in high intensity exercises. Even if you engage in light workouts for some longer periods, these may not get to the extent of producing the right conditions for the breaking down and rebuilding of muscles. A good idea would be to engage in sessions that last for 30 to 45 minutes and for 3 to 4 times in a week. While this may appear manageable, you will need to remember that each session should be as intense as it can.

Exercise in the right manner

In order to develop the right technique, engage in a good form in every rep. As a beginner, you will need to keep your repetition range inside your capabilities of strength. Ensure that you have the right groove of each exercise. Avoid training failure when you just begin. To get more ideas on how to build muscle mass fast, get in touch with Muscle Prodigy.

How To Improve Athletic Performance Through Diet

Diet is a key consideration when you are thinking of how to be a better athlete. Here are a few tips on how to improve your athlete performance using diet.

Hydration

If you will need to be successful in your workout, you will need to hydrate well before, during and even after the workout. Engaging in long workouts, humidity, fluid loss and a lot of heat can all lead to dehydration and this can impact how well you exercise. In order to remain hydrated, you should:

• Drink 1 to 2 glasses of water as the first thing when you wake up in the morning
• Sip water from a bottle throughout the day
• Drink a cup or two of any fluid before you begin exercising
• Drink ½ to one cup of fluid after every fifteen minutes o the workout
• Replenish your body fluid after working out
• If you are engaging in lower intensity exercises that last for less than 45 minutes, water is a good choice. For higher intensity exercises that lasts for more than 60 minutes, consider using a sports drink. However, you need to ensure that the sugars are at a minimum.
  
  

 

Carbs

The goal of every individual should be to consume 55 to 60% of their total calories as carbs. Foods that have high GI(glemric index) can be quickly converted into energy and these make you feel hungry after a shorter period of time.

Proteins

For the buildup and repair of muscles, it is advisable to choose lean proteins. A good idea would be to consume 3 servings of dairy products per day. Experts recommend that for athletes they should take 0.5 grams to 8 grams of your body weight. This means that if you weigh 132 pounds, you will need to consume 80 grams every day.

Fat

When it comes to the consumption of fat, it is advisable to do so in moderation. Fat is a great energy source that has fat soluble vitamins such as A, D.E,K. It is not advisable to count the fat grams. For more tips on how to be a better athlete, you should get in touch with Muscle Prodigy.

Foods of choice for cardio strength training

A cardio strength training workout puts it clear that one has to get an appropriate set of foods which he or she should adhere to. If these are fed on as per the requirements, most of the cardiopulmonary disorders will be averted from and therefore, you will be able to sustain long periods of exercise.  However, lipid rich foods are not supposed to be included in the diet as these increase the risk of diseases.

Green vegetables

These foods are rich with vitamins and mineral salts. As much as cardio and strength training is concerned, mineral salts, especially calcium, are key in the pumping of the heart. When it is insufficient, the person will be prone to heart diseases and will also fatigue easily. If you cannot obtain enough of them in your diet, you can purchase mineral salts supplements. Vitamins on the other hand, help in the body metabolism where foods are broken down into energy which is later utilized by the heart for pumping blood.

Sweet potatoes or glucose

These are carbohydrate foods which are cheaply available on the market and in our homes. Since everyone can access them, they are more preferred. Therefore, to make your cardio training program  to become successful, you need to consider this among other carbohydrate foods. Moreover, one can as well consider taking in direct glucose to increase its concentration in blood so that the rate of energy production increases to sustain the heart’s pumping process.

Fruits

A balanced diet cannot said to be complete when there are no fruits available. These have multiple benefits in the body which are also connected to proper functioning of the heart. For instance, most fruits contain calcium and other mineral salts which aid in initiating and maintaining the pumping process of the heart.

Include lean beef

Lean beef does not contain a lot of fats but proteins and mineral salts. It is therefore recommended to a person who wants to achieve a full heart strengthening training. This can also be easily found in most parts of the world.

Everyone is doing it and therefore, you should not be left out. Focus on muscle prodigy.