Read How to Determine Daily Calorie Intake for Gaining Muscle

By Cecil Kelly

Adequate nutrition and calories from good sources are of primary importance to gain lean muscle. You need to eat big to bulk up; there is no way around it. But exactly how much is "big"? Use the formula given here to calculate your own requirements.

Optimizing your daily calorie intake in muscle building programs is important. An overshoot can cause you to gain fat instead of muscle. While lack of adequate calories will make you not gain enough muscle mass. The formula has 4 parts:

1) Lean muscle mass calculation: Measure your body fat percent with the help of a skin caliper. For instance consider it is 10%. If you weigh 140 pounds, 10% of it is 14 pounds. This is the amount of your fat mass. Subtract this number from your total body mass (140 minus 14) to get your lean muscle mass - 126 pounds.

2) Finding your resting metabolic rate: This is the number of calories you need to just keep yourself functioning. The formula to calculate resting metabolic rate is: RMR = Lean muscle mass x 10 + 500. In our example RMR comes to 126x10+500=1760 calories

3) Calculating calorie intake to maintain current weight: To find out how many calories you need per day to maintain your current weight, multiply your RMR by Activity Index. If you lead a sedentary lifestyle, your activity index is 1.2. If you lead a moderate lifestyle, your activity index is 1.4. And if you lead an active lifestyle, your activity index is 1.6.

Consider that you have a moderate level of activity. Therefore you'll need 1760 x 1.4 i.e. 2464 calories each day to maintain your weight.

4) How much more to gain muscle? Consume 500 more than the number of calories you have just calculated, which should be the optimum intake to gain muscle not fat. Cut 250 if you seem to be putting on fat and add 250 if you are not building muscles at a good rate.

Try out your nutrition plan for two weeks before deciding whether to add or subtract calories. Work out with intensity and take adequate rest to put yourself firmly on the path to muscularity. - 17274

About the Author:

To find out more about natural body building, check out Cecil Kelly's excellent articles on bodybuilding.

Fast Food Restaurants And Your Family

By Bob Chapman

McDonald's and Burger King are clear choices for providing food for your family. This is true for a couple of different reasons. Although there has been some negative press about some of the nutritional value of the food that gets served at fast food restaurants, the fact remains that these restaurants may be a welcomed treat that you can use to feed your family.

One of the reasons parents love fast food is the reaction a trip to McDonald's or Burger King has on their children. For many families, going to a fast food restaurant is a treat. Some kids get excited about the experience. This is because they enjoy the food and the atmosphere created by many fast food chains. In fact, some restaurants have included a play area for the children. This adds to the excitement surrounding a trip to the local fast food chain.

Parents also love fast food restaurants. However, the cost of the food may play a big part in the attraction for adults. In many cases, the food cannot be prepared at home for a lower cost than what we can get from fast food restaurants. For example, if you look at the typically hamburger from McDonald's or Burger King, the ingredients alone would cost more than what we get from these restaurants. This does not take into account the convenience of not having to prepare the food ourselves.

The low cost of fast food is perhaps the most attractive reasons for choosing a local McDonald's or Burger King. However, there are special offers and coupons that make your local fast food restaurant and even easier choice. For coupons that can help you keep costs down, look to your local newspaper. In addition, the workers at your local fast food restaurant may have more information on the coupons that allow you to save even more.

Fast food has been a part of our lives for decades. These restaurants provide an enjoyable way to feed our families. Although the prices are low already, coupons can help you save even more. Clearly, the benefits of fast food restaurants will ensure they remain one of our most popular choices when dining out. - 17274

About the Author:

Which is Better, McDonalds or Burger King, Vote now ... Get a Free $250 Gift Card!. Stop by Bob Chapman's site where you can Vote for your favorite fast food restaurant.

5 Little Things to Easily Take Control of Your Diet

By Thong M. Dao

If you're serious about being healthy, the best way for you to do this is through a proper diet. Although nearly all of us tend to cheat from time to time because of our busy lifestyle, it's best if you're able to stick to some specific routines on a daily basis.

Should you deviate from your perfect healthy diet, these 5 steps will prevent your body from going too far from your ideal weight and get you back on track.

1. Organic fruit. A minimum of 2 portions of fruit should be eaten each and every day. Blending fruit into a smoothie and splitting into 2 portions is an easy alternative to raw fruit. It's not just delicious, it actually makes it easier for you to keep on course.

2. Organic veggies. We all have to eat veggies each day, it's part of the suggested daily rations. They keep us healthy and provide a good source of fiber which is helpful in many ways.

If you have a hard time consuming vegetables, try to include some green leafy veggies in with your daily smoothies. It would come as a nice surprise to you that this is exceedingly tasty.

3. Sprouting is a very simple process. Just get some seeds which you can germinate, like wheat berries or lentils, place them in a jar to soak for several hours, then drain the water off.

Lightly wet them 2 times per day and they will germinate fairly quickly. Get some of these whenever you feel hungry for their marvelous health benefits.

4. Aside from fish and meat, taking flaxseed oil on a daily basis is a great way to get Omega 3 fatty acids. When this becomes a part of your daily life, you will be amazed to note that it makes so much difference in the way you feel and your health.

5. Even though it's not a solid food, water is an important part of your diet and health. It's suggested that you should consume half of your body weight in ounces daily and add a pinch of sea salt per 16 ounces.

This will make an amazing difference to your health. You'll see after you take it for a week. - 17274

About the Author:

Thong M. Dao is a fitness enthusiast who has been exercising since 2005 and is experienced in weight control. Visit him and grab your fat loss guide and diet plans guide for free.

4 Fat Cell Facts Uncovered by George Washington University Weight Loss Expert

By Josef Brandenburg

Have you been trying to get rid of all that extra weight for quite some time now? Are you confused as to why you just can't seem to get rid of it? A George Washington University weight loss expert discloses four facts related to fat cells that may help you get back into shape and stay that way.

Fact Number One: "Pre-fat cells" desperately want to become fat cells, and you're probably helping them do just that

Our body manufactures millions of pre-fat cells that try to become full fledged fat cells also known as adipocytes. Even though you do not wish to convert them, without your knowledge, you help them get converted. How can you put an end to this?

A George Washington University weight loss expert explains: A full fledged fat cell stores fat, a pre-fat cell does not. We involuntarily help a pre-fat cell become a fat cell by pushing two hormones to produce themselves in excess quantity within the body.

Insulin and cortisol are the two hormones and our busy life styles aid in over producing them in the body.

Cortisol gets produced in excess whenever we suffer from lack of sleep and undergo stress. All this may sound very recognizable. That's because it is. You pave the way for growth of fat cells, whenever you stress and do not get sufficient sleep.

The second hormone - insulin is produced in excess due to the same reason as cortisol - lack of sufficient sleep and too much stress. Eating improper diet that is high in simple carbohydrates is also another reason. A diet rich in simple carbohydrates stimulates production of insulin which in turn leads to weight gain and storage of body fat. Lack of proper exercise too can result in high insulin levels.

Fact Number Two: Once the fat cells are accumulated, they don't go away

This can be attributed to your irresponsibility. Once you get these fat cells, they are yours for the keeping. These fat cells got accumulated as a result of you taking the least amount of care of yourself, you neglecting your sleep, not eating properly, not exercising and stressing.

What can you do to change this?

Fact Number Three: Proper sleep can help you shun excess body weight

If you spend at least seven to nine hours a night asleep (REALLY asleep, no TV going, in other words) you're going to lower your levels of cortisol and raise your levels of beneficial, fat-hating hormones like testosterone, leptin, and growth hormone. With enough leptin, for example, you're less hungry (which will help you make better food choices) and your metabolism is higher (which will help you burn fat). Growth hormone and testosterone (yup, even for women in smaller amounts than for men) encourage muscle growth and fat burning.

You need not provide your body with any artificial supplements of these hormones. Proper sleep alone is sufficient in doing this job.

Fact Number Four: Sleep also lowers your levels of cortisol and insulin, which discourages fat storage

According to our weight loss expert at George Washington University, fat cells once accumulated are there forever. Your body only needs a certain amount of fat and reducing insulin levels will keep off the excess fat by increasing the levels of hormone sensitive lipase (HSL). HSL keeps fat out of the fat cells. On the other hand, increasing levels of insulin results in production of lipoprotein lipase (LPL). This allows fat to get deposited within the cells, which is not something you want.

The solution is simple. All you have to do is get more sleep and be relieved from stress as far as possible. This along with regular exercising and proper diet can successfully help you get rid of all that unwanted weight. - 17274

About the Author:

Josef Brandenburg is an award winning Georgetown University area weight loss specialist. His clients depend on him to help them get the bodies they want in their spare time and without starving themselves or eating nasty food. Click here to find out more about his 7-Day Free Trial.

Review About The Panasonic EP-1273TL Massage Chair Recliner

By Dan Beck

We are going to present a review of the Panasonic EP-1273KL shiatsu massage chair. The EP-1273 is a midrange model offered by Panasonic, who has a broad range of massage chairs. We systematically review massage chairs in 5 different categories and give a rating for each category. The scores are added up for a total possible score of 100 points. Let us take a look at the mid-level Panasonic EP-1273KL which is in the $2,000 to $3,000 price range.

Warranty Coverage ... Customer Service: We start with the dry subject of warranty coverage. It is less glamorous than going through the wonderful features on this massage chair, but nonetheless, it is important. Warranty coverage is like insurance. It protects you from disaster-just in case. With large ticket items, you want some protection for shelling out your hard earned money. Panasonic gives you rather light coverage on parts and labor which is covered for only 1 year. Other chairs in this range are longer from the factory. The best coverage which exceeds the norm is one year coverage for field service. Customer service is OK. Overall, we give the EP 1273 a 16 in warranty coverage.

Comfort ... Ergonomics: This is an important category for massage chairs-after all, your goal is to relax. The design of the chair from an aesthetic point of view is a bit sterile and industrial. However, once you take a seat, it if comfortable to sit in. The EP-1273KL has a soft, detachable head pillow. There is also an extra back pad. It is a comfortable chair to sit in. The ergonomics of the chair are thought out and everything is well within reach. The control is simple and buttons easy to push. We give the EP1273 an 18 in comfort and ergonomics.

Ease of Use: One of the challenges of modern day equipment is that there are so many features that are now included. The design challenge comes in making these devices simple to understand and easy to use. Panasonic has been involved in this arena for a long time and takes this very seriously. The remote of the EP1273 is very well laid out. It is simple to understand and using it takes hardly any time. We are impressed with the simplicity of this chair and give it an 18 in this category.

Key Features: There are quite a few important features, but we will narrow it down to two. The two key features are the 8 manual massage treatments and the Swede-Atsu massage mechanism. Panasonic incorporates an amazing array of eight manual techniques. The manual techniques include Shiatsu, Swedish, Hawaiian, tapping, rolling, kneading, compression and percussion. There is a massage therapy for virtually every need. The other key feature is the Swede-Atsu massage mechanism. This is a mechanical feature that is designed to replicate the feel of the use of thumbs and the palm of the hand. The mechanics were patterned after real hand movements and then built into the massage chair. These advance features rate an 18 in our book.

Massage Therapy: The EP 1273 comes with the most variety of massage treatments for a massage chair in its class. You have a choice of automatic and manual programs. You can select from 4 automatic and 8 manual massage techniques. The automatic programs run the entire chair, including the air massage system. The 8 manual massage techniques are specifically for the back. Furthermore, there are 3 massage courses that target specific areas of the back. You can also vary the roller width and the intensity settings of the massages. The leg rest comes with an air compression massage for the feet and calves. This is a nice package of thorough massage therapies for a mid range massage chair. The EP-1273 is rated an 18 for massage therapy.

Overall, the EP 1273 earns a score of 88/100. The EP-1273KL massage chair is certainly one of the better values provided by Panasonic. You get some excellent massage therapy treatments which are also available in their higher end models. The dual use ottoman is nice with the built in stretch system. We feel that the foot massage could be better, since you have to raise the leg ottoman and then bend your knees to perform. The aesthetic design of the chair is also lacking. However, the massage therapy is solid and you get a good variety of choice with this chair. If you are looking at a massage recliner in this class, then it is worth your time to check out the EP 1273 massage chair from Panasonic. - 17274

About the Author:

We put some of the main features in this product review, so check out the fabulous features and functions of the Panasonic EP-1273 Massage Chair at our site. We carry the full line of Panasonic Massage Chairs including the new Real Pro Ultra series, which is the newest line by Panasonic.

Nitric Oxide Supplement Benefits

By Laura Croff

So, you seem to be looking for a great way to lose weight or build muscle or increase your metabolism to the point that you will be able to burn off those extra calories.

It has been reported and shown time and time again that nitric oxide can give you faster muscle gains, quicker weight loss, increased endurance and quicker recovery time.

For these reasons, nitric oxide has been known to give the athletic edge that athletes often desire. This is the key to unlocking the great sports success that many athletes are able to obtain.

Nitric oxide is often used by champions of sports because it is so effective in doing its job of increasing metabolism and boosting the energy levels of anyone who uses it.

If you want to get started, all you need to do is get your hands on a nitric oxide supplement and take your daily dose. Day after day, the compound will build up in your body until you are able to feel your metabolism improve and get that boost in energy that you have been looking for.

If you want to get the great benefits we have been talking about in this article, continue to take it day after day and in no time you will be seeing the improved body that you want.

So go get ready for your new body and get your hands on some nitric oxide already. You are only waiting for yourself now! If you can do this now, you will be able to accomplish a lot more in the future since the success of this project will lead you on to feel better and to give you a taste of what success is. If you can handle that, you will be able to take on bigger projects later which will give you even more than you may have thought of as you begin this journey now. - 17274

About the Author:

To read more about weight loss, check out Phendrexin. Also, check out the lose weight Phendrexin free trial that is now available for greater pound shedding.

5 Easy Tips If You Want To Loose Belly Fat Fast So Bad

By Thong M. Dao

The first thing most fat people want to do to their bodies is to loose belly fat fast. In most cases, if you diet and exercise, it's just a matter of time. Individuals who exercise lose weight while maintaining good proportions.

The secret to weight loss is as easy as crafting a few lifestyle changes. Be careful with the amount of calorie intake. If you eat more calories than you burn your body will store them as fat that sits in your belly. If you want things to work out for you, remember to discipline yourself.

1. I've learned that a balanced calorie diet is a good way to loose belly fat fast. Excess calories when stored become belly fat, if not burned.

2. Dancing is a good cardio exercise. Burn your calories by dancing, it's good for the heart, weight loss, and it's fun! Jump rope is another good cardio. Maintain a ten minute exercise routine daily and you can burn at least 150 calories more each day.

3. It's very important not to skip breakfast. Avoid eating right before bedtime. The calories you took will be stored as fat when you are idle.

4. Drink a lot of water. As much as possible, substitute your can of soda for a glass of water. Work your metabolism way up by drinking water and eating fibre. Do not neglect them in your diet.

5. Do not stay hungry. When you feel hungry eat right away. Eating meals six times a day is way better than three big meals three times a day.

Now you realize there are much simpler ways to lose weight than spending lots of money on a costly gym, diet pills that won't work and very expensive weight loss devices, among others. You can loose belly fat fast and keep it that way by setting out with a few simple habits for your everyday routine. - 17274

About the Author:

Why wait a second when you're guaranteed to loose belly fat fast? Click here: Fat-Free-Fast.com

No, It's Not Crazy - Eating To Lose Weight is Possible

By Joen Devenport

The quickest and healthiest way to drop off weight is to adhere to a wise eating program. The majority of people disregard the dieting aspect of weight loss as they're afraid to end eating their preferred foods and be required to eat things they dislike. A proper diet would let you to consume what you wish and nevertheless lose weight.

Nearly everybody misestimates the significance that diet represents in weight loss. The majority of individuals just assume if they expend an enough amount of time in the gym exercising out, the fat must fall proper off. This is a bad mentality to keep and will restrict how much fat you'll lose.



If you just exercise and don't pay a lot of consideration to your diet, there's a possibility you'll lose much fat. a couple of might drop off a pound or two, some might drop off a little more. On the other hand, if you adhere to a nutritious eating plan, there's a 100% guarantee in which you'll lose weight, and a huge deal more weight than you would drop off just exercising.

A healthy eating program is one which's figured just for you. It puts into relation the foods which you actually do like as well as the ones you'd rather not consume. It then creates an eating plan and diet according to your contribution. This way, you have no reason to relinquish the diet or even cheat on it at all, because you're eating your preferred foods already.

The nutritional regime would modify your eating patterns more than what you eat. Eating the customary three big meals during the day has been proven unsound and not beneficial to weight loss. These large meals decelerate your metabolism because it forces your body to work exceedingly tough to digest and break down the food. - 17274

About the Author:

Find out the best exercises to lose belly fat to lose belly fat permanently. Also discover the right foods to burn belly fat easily.

Why Are Multivitamins Supplements Essential to Your Health?

By Hien Chung

Are multivitamin supplements really necessary? In fact, yes; that's especially true if your diet is deficient and doesn't provide adequate nutrition, because they'll fill in the nutritional gaps your diet doesn't provide. That doesn't mean you can eat unhealthily all the time and get away with it, but multivitamin supplements can give you nutritional support if your diet is less than optimal.

Multivitamin vitamin supplements include vitamins as well as minerals. The minerals included are important to everyday health, and many people can be deficient in them. They include magnesium, iron, calcium and zinc. Multivitamin supplements also contain many different vitamins, as listed below.

Vitamin A is found in many multivitamin supplements. Deficiency in vitamin A is uncommon unless you are elderly. It is vital for your immune system to function optimally, and it is sometimes taken to prevent bone loss and certain types of birth defects. But vitamin A should never be taken in large doses because it can be dangerous.

Beta-carotene is an antioxidant that is present in many multivitamin supplements; it can help increase white blood cells, and improve your immune system function. Vitamin A and beta-carotene both work to keep your eyes healthy.

Folic acid is an especially important supplement to take during pregnancy, and is included in most prenatal multivitamin supplements. If you are deficient in folic acid while you're pregnant, your baby could be born with low birth weight or neural tube defects such as spina bifida.

There are quite a few B vitamins, and most of them are found in multivitamin supplements. Folic acid is technically a B vitamin. Pyridoxine is another. Along with B12, pyridoxine is important for controlling levels of homocysteine in the blood. High levels of homocysteine can lead to heart disease, strokes, and Alzheimer's disease. Vitamin B12 can also help fight heart disease, anemia, and memory loss. Thiamine, also called vitamin B1, is important for proper brain function. The vitamin niacin, also called B3, prevents a disease called pellagra. Pellagra is relatively rare, but it is caused by a deficiency in niacin and results in scaly sores on the skin, inflamed mucous membranes, diarrhea, and mental confusion.

Vitamin C is an antioxidant and a booster of the immune system that helps keep skin healthy and helps in healing of wounds and scars.

Vitamin D is necessary to properly absorb calcium, a mineral. If you're deficient in vitamin D, you can experience fractures, bone loss, and a disease called rickets, which can lead to extreme bone pain. The body can manufacture Vitamin D if you have enough sunlight exposure, but it's usually included in multivitamin supplements because it can be difficult to get. However, it's toxic in large doses, so be careful how much you take.

If you shop around, you can find multivitamin supplements that contain vitamin K. Deficiency in vitamin K can cause bleeding and leads to easy bruising and osteoporosis (brittle bones).

Vitamin K, vitamin D and calcium (a mineral) are found in many multivitamin supplements; calcium is necessary to build and maintain proper bone mass. If you consume enough calcium (along with vitamin D and vitamin K), you can reduce the risk of bone fracture once you get older.

While multivitamin supplements may provide more than 100% of your recommended daily allowance of some vitamins, it is not a good idea to consume enormous amounts of any vitamin or mineral. The levels in multivitamins are generally considered safe, but supplements containing individual vitamins sometimes contain doses large enough that they could be risky.

Theoretically, your diet is supposed to be sufficient to provide 100% of your recommended daily allowance of the basic vitamins and minerals, but the person who eats a balanced diet with adequate vitamins and minerals every single day is rare in today's fast-paced world. There are many multivitamins available, and it may take some research to decide which kind is best for you. If you start taking a multivitamin supplement and experience any side effects, it is a good idea to stop taking them and see if the problem goes away. If so, you should ask your doctor to recommend a multivitamin supplement.

There are about a dozen recognized vitamins that humans are recommended to consume in certain quantities. A long term shortage in any of them can cause symptoms of vitamin deficiency. While multivitamin supplements can do a great job of preventing vitamin deficiencies, they're not a substitute for a healthy lifestyle, including a healthy diet and regular exercise. - 17274

About the Author:

Are you looking for a trustworthy vendor to buy multivitamin supplements online? Visit our online store at www.discount-vitamins-and-supplements.com to find out how you can save a great deal of money.

These 5 Little Reminders will Take Control of Your Diet Easily

By Thong M. Dao

If you are attempting to lose weight or body fat, the correct diet is the way to go. While most people have an inclination to cheat at times because they have demanding life styles, it would be better if we can stay with some specific guidelines on a regular basis.

Even if you happen to stray from a strict diet, these five things will help to pull you back into focus and to keep your body from going too far outside of the lines.

1. Organic fruit. You should be consuming at least 2 portions of fruit throughout the day. You can also eat fruits by making a smoothie and breaking it into 2 parts, so you have one already made for later. It tastes great and it keeps you on track for your daily ration.

2. Vegetables should be eaten daily, especially organic veggies. Fiber is taken in from vegetables so this helps our bodies in lots of other areas.

If you don't enjoy consuming veggies, try incorporating rich, leafy veggies into your smoothie every day. It would come as a nice surprise to you that this is exceedingly delicious.

3. Sprouting is easier than most folks think. Drain off the water, and they're ready.

Water enough to wet the soil thoroughly two times everyday and they will quickly germinate. Nibble on these whenever you are hungry for their fantastic health benefits.

4. Fish and meat are good sources of omega-3 acids, but the best source is flaxseed oil. Try to make it part of your everyday routine and you will be amazed at how much a difference it will make to your health.

5. Even though it is not a solid food, water intake is an essential part of your diet and health. Drink half of how much you weigh every day in ounces along with a pinch of sea salt for every 15 ounces.

This will make an amazing difference in your health. Try it for just 7 days and see the difference that it can make in your life. - 17274

About the Author:

Discover how I lost 25 lbs of pure fat in only 8 weeks. Take-you-by-the-hand fat loss guide.

Impact of Alcohol on Building Muscles

By Homaide Germaico

Alcohol is a major barrier in the way of accomplishing a charismatically brawny build. It has a great influence in the development of a muscular body. It certainly brings a considerable decline during the process of muscle building. So, the use of alcohol should be evaded or else it should be driven down to a significant level.

Everybody should be aware of the fact that muscle building is dependent upon the evasion as well as ingestion of diet. Alcohol is also a dietary element but its evasion at all costs is a must for those guys who're in the process of bodybuilding. In most of the cases, it is found deadly and it can damage your muscles too.

Unawareness about the disadvantages of alcohol has created many problems for the people. Most of them are not fully aware of the exact dangers of alcohol. It should be avoided before the situation gets beyond our control. Moreover, for achieving a truly in-shape body, alcohol avoidance is a must.

Following points will give you a clear idea about the exact drawbacks of alcohol:

1.Disrupting Protein Synthesis Process: Protein synthesis is a very important process of making proteins which involves amino acids as its main constituent. Alcohol intake can significantly slow down this process by as many as 20%. Considering the fact that our muscles are made up of proteins, alcohol consumption can be a huge drawback in this process.

2.It bring incline in Hormones and decline in Testosterone: One of the most significant hormones that brings improvement in muscles, is Testosterone. Declining intensity of this hormone can be extremely fatal in the process of body building. Similarly, testosterone is a major element they reveals the power of muscle gain in human body. Moreover, inclining intensity of this hormone is also fatal.

3.Alcohol may bring about 'Dehydration': Kidney in human body is aimed at sorting great amount of water that falls down level of alcohol and saves the body from dehydrating. H2O is well thought-out a major factor in the process. Astoundingly, 70% of its reservoirs in the human body make up a muscle. Consequently, even a minor dehydration can also be catastrophic.

4.It declines the level of Minerals and Vitamins: Excessive use of Alcohol wipes out a large number of Vitamins including A, B, C, phosphorous, zinc and calcium from the body. Both the minerals and vitamins are thought to be the key elements in the development and preservation of bodily muscles. Apart from this, they keep our bodily functions smooth.

5.Alcohol inclines amassment of body Fats: Heavy drinking no doubt drives down blazing of fats. Disruption in the Kreb's Cycle can actually be the cause of all this. - 17274

About the Author:

Lose Fat And Build Muscle and learn all the underground, ninja stealth tactics to how to get in shape fast. Check out this free website Lose Fat And Build Muscle.

Tips For Best Six Pack Abs Workouts?

By Chris Frost

How do I get perfect abs? What is the best lower abdominal workouts? What is the best six pack abs workouts? These questions, and others in a similar vein, are among the most frequently asked in the fitness industry.

There are many products advertised that promise instant six packs, but the reality is that there is no instant solution to your belly fat and flabby abdominal muscles; there is simply no quick fix method on how to get perfect abs.

The best six pack abs workout is actually a combined approach that works on your diet, mental attitude, fitness and muscle strength. It takes commitment, a positive attitude and achievable goals.

To achieve your goal of six pack abs, you need to look at where you are starting from and where you want to finish. You need a specific goal that is measurable, so you can see how you are progressing. Your goal needs a time frame to keep you committed and interested. It is vital to know exactly what you want to achieve and when you want to do it.

Now you have your firm goal, you must believe that you can do it. Get your head right and choose a positive attitude every day. Extra positive reinforcement in the way of inspirational sayings and pictures, progress photos, pictures of great abs etc will help you. Any professional athlete will tell you how important it is to keep your head in the right space.

Your diet is the next area to look at - you need lean protein to build new muscle, low GI carbohydrate to give you energy and burn calories, vegetables and fruit for vitamins, minerals and antioxidants and good fats for fatty acids. Each meal should be about 20% protein from different sources like fish, chicken, legumes. Vegetables should fill about half your plate with lots of colors represented. Limit highly processed foods and foods high in fat and sugar, drink plenty of water and have 2 or 3 high-protein snacks a day to prevent hunger pangs.

You need regular cardio exercise for fitness, strength and flexibility and to burn fat. Vary your cardio activities for complete workouts, and ensure you warm up properly and cool down afterwards. Interval training, interspersing sudden bursts of intense activity in your normal cardio session, will burn more calories and increase fitness.

To achieve your six pack abs, you need to do specific strengthening exercise each day. Because there are several muscles in the abdominal group, you need different actions to work all of them. Trunk twisting exercise will work the obliques muscles, those that involve raising the trunk will use the upper abs and the best lower abdominal workout uses exercises that involve leg raises. Increase the intensity by adding extra resistance.

There are strengthening exercises that you can do at home - bicycle legs, planks, V-sits and twisted crunches. Do 15 - 30 minutes daily at home and add 2 - 3 weights sessions at the gym each week. Alternate the sequence of exercises to increase the effectiveness of the best six pack abs workout and you will discover this is how to get perfect abs. - 17274

About the Author:

Want to find out more about best six pack abs workouts, then visit the Best Six Pack Abs Workouts blog and discover how to get a six pack fast and get perfect abs.