Six Pack Shortcuts Review - Mike Chang's Abs Program

The Six Pack Shortcuts program is a fitness and eating plan created by Mike Chang, a guy who went from being overweight and out of shape to an internet fitness sensation. Looking at his physique now, it's easy to see why his transformation is so impressive. He certainly made a dramatic difference in how he looks and he does have six pack abs.

The Six Pack Shortcuts program is an online video program in which Mike Chang shows you how to workout and eat to burn excess body fat and develop six pack abs.

This is a 12 week program which is divided into 4 phases. During each of these phases you follow a 5 day a week workout routine which involves doing an assortment of strength exercises. Each of the workouts should take up to 45 minutes to complete. You need access to a gym or workout equipment such as dumbbells, barbell, and a bench to do all of the exercises.

The purpose of the first phase of the Six Pack Shortcuts is to help you build additional muscle mass in order to boost your metabolism and create a situation in which your body simply burns a lot of more weight than usual. Later on you start to work on muscle definition and core muscle power. The workouts often include supersets and even trisets as these help you squeeze in more work into less time and create an intense experience.

As you continue through the 12 weeks of the program you should see a big increase in your muscle mass and a reduction in your body fat percentage. This is what is required in order to get flat abs. You have to get lean in order for the underlying abs muscles to show.

This is something that I like about Six Pack Shortcuts and Mike Chang should be applauded for this: he doesn't try to trick you or sell you any quick fix solutions. He knows that to get a six pack requires a lot of work and you need to get your entire body into shape in order to actually get to such a low body fat percentage.

The second thing I like is that the workouts are effective and the videos showing them are clear and easy to follow. What I like less about the plan is that it seems geared primarily to men. I'm sure that women will be able to benefit from it but it still seems to be a plan for guys mostly.

Overall, I have no doubt that you can burn body fat and get lean with this program. It takes a lot of hard work but you will see results.


To learn more about this program visit Six Pack Shortcuts.

For more about the creator of this plan visit Mike Chang Fitness Review.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life.

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No Time to Workout? Four Easy Steps Will Cut Your Workout Time in Half

I think one of the biggest worries for people who are thinking about or are working out is that they will have to devote endless hours in the gym each week to reach their goal. Unfortunately, this is a common misconception that sidelines the best intentioned exercisers. I will go as far as to say that many more people would be reaping the benefits of fitness if it weren't for the mentality that it takes so much time.

In actuality, there is no reason to be at the gym for more than an hour and, in fact, an incredible workout can be accomplished in far less time than that. Here are some tips on how to get there:

1. Increase Intensity - That's right, if you're going to workout give it all you got. Increase reps and tempo, decrease breaks, add squats to your upper body routines, if you need a break from lifting than spend it doing jumping jacks. There are tons of ways to increase the intensity of your workout, thus giving you more results in less time.

2. Combine Cardio and Weight Training - Yes, it's true, you can combine these two vital elements of a workout into one, saving tons of time. The secret is to perform intense circuits that include body weight exercises, lower body exercises and plyometrics, get in the zone and work, work, work. Nothing gets you ripped faster, this type of training turns your body into a fat burning machine.

3. Break Tradition - Forget old school lifting routines that have you isolating body parts on different days and lifting heavy. These sadly outdated types of workouts are by far the biggest time wasters out there. They are also the least effective in making improvements in your physical fitness level and burning fat while leading the way in causing injury.

4. Manage Time Effectively - You would be amazed at how much time is wasted during workouts. Too much time taken between sets, too many water breaks, too much chatting or watching television. Cut it all out and see how much time you can shave off your routine. Make your dedicated workout time just that, dedicated to working out.

Trust me, working out does not have to be time consuming. Follow these four steps and you will cut your workout time in half while increasing the effectiveness of each workout session.


Barry Lovelace is an internationally recognized fitness professional specializing in the functional training of athletes. Barry trains athletes in his area and all over the country. He is a member of Team Mens Fitness, the owner of FitQuest Fitness in Allentown Pa, fitness expert for LifeScape magazine and the creator of several products Get great health and fitness info on his website

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7 Great Steps to Cycling As an Aerobic Workout

Whether you are a novice or a serious athlete, you will enjoy the scenery as you tour the countryside on your bicycle-and your body is sure to enjoy the aerobic workout. Whatever your fitness level, these tips will help you get more out of your routine.

1. Getting in gear

Bicycling has enjoyed several waves of interest through the years. One reason for its popularity is that it can be enjoyed by just about anyone, regardless of age or level of fitness.

a. This sport can be enjoyed in groups or solo, on the roads or with a stationary bike. Your can also vary your pace, from leisurely touring to intense training.

b. Incorporate bicycling into your schedule. Use bike to work or when running errands.

c. The beginning bicyclist may need only a three-speed bike, but many will prefer to have 10-12 speeds. This will make it easier for you to go over hills and allow you to increase the resistance on the straightaways.

d. Biking at a fast speed is excellent for weight control. Pedaling one hour at 13 miles per hour will burn about 650 calories.

e. Bicycling is especially good for building the quadriceps (a group of four large muscles in the front of the thigh). Toe clips are useful if you have problems with your feet slipping off the pedals, but they also help you to work your calf and shin muscles. You may want to consider toe clips with a quick-release mechanism if the clips are especially snug-fitting.

2. A bicycling routine

Beginners will do fine riding for 20-30 minutes at a moderate rate. Try the following routine for a more disciplined approach.

a. First week: Work on getting comfortable with the bike and experimenting with gears. Try to ride 2-5 miles during the week and 5-10 miles on the weekend.

b. Second week: Include a few short periods of faster riding in your routine. This is called interval training and will help our develop strength and endurance. Aim for 4-7 miles during the week and 10 miles on the weekend.

c. Third week: Include five minute periods of faster riding, separated by five minutes of easy riding. Ride 6-9 miles during the week and 15 miles on the weekend.

d. Fourth week: Try doing one day of three-minute intervals instead of five -minute intervals. Ride 8-11 miles during the week and up to 20 miles on the weekend.

e. Spare your tires. Storing your bicycle near appliances that give off ozone can age your tires, causing cracks and other damage to the rubber. Keep your bike away from refrigerators, freezers, and electric heaters.

3. The right posture

a. Getting the right-size bike is important. When you straddle your bike with both feet on the ground, there should be one to two inches between the front tube (the bar that runs from the handlebars to the seat) and your crotch.

b. When you are seated, your leg should be only slightly bent when it reaches the bottom of the pedaling movement.

c. Bend forward at the hips-not at the waist-when your ride. Keep you back straight and your neck and shoulder muscles relaxed.

d. When gripping the handlebars, keep you elbows slightly bent. This will give you better leverage and shock absorption when going over potholes or bumps.

e. Ease the stress of a long ride by changing your hand position often.

4. Dress for comfort, dress for safety

a. You can bike in just about any clothing, but serious bikers prefer a pair of chamois lined shorts. These reduce chafing and pressure in the groin. A padded seat will also help you stay comfortable.

b. Gloves are useful for reducing pressure on the palms that comes from leaning on handle-bars. Gloves will also protect your hands in case you fall.

5. Riding with caution

a. Inspect your bike before every ride. Check the tires, brakes, gears and headlight.

b. Practice sudden braking techniques. Always squeeze both brakes, the front harder than the rear and let up on the front brake if you feel yourself skidding. Sliding back in the saddle will also help stabilize the bike.

c. Attach a loud horn to the handlebars and use it whenever necessary.

d. Do not ride at night unless you have no choice and then use reflectors and headlights and wear reflective clothing.

e. Secure flapping pant legs with rubber bands to avoid having them get caught in the bike's wheels. Also, tuck in loose shoelaces.

f. Rearview mirrors should be mounted on your handlebars, not on your helmet.

g. A water bottle can come in handy to fight off dehydration.

h. Bicyclists are safest when wearing neon pink. It is easy for motorists to spot this uncommon color.

6. Biking in any weather

a. Windchill rapidly becomes a factor when you are traveling at 15 miles per hour. Consider wearing a mask to stay warm.

b. Hypothermia can occur in temperature as high as 60 degrees Fahrenheit on wet and windy days. Cyclists should wear gloves, leg coverings, and long-sleeved shirts when it is cool outside.

c. In wet weather, brakes do not hold very well. Use caution when your hubs become wet.

d. Take along something to drink when biking in warm weather, preferably two quarter size water bottles.

7. Helmet protection

If you consider the lifelong damage that one head injury can cause, you will see how important it is to wear a sturdy helmet every time you bike.

a. Buy only helmets that are approved by competent authorities.

b. A properly fitting helmet should touch your head at the crown, sides, front, and back. Choose the smallest size that fits comfortably and use the sizing pads included with most helmets to fine-tune the fit.

c. Adjust the straps. With the helmet level across your forehead just above your eyebrows, the front strap should be close to vertical. The back strap should lie straight, just below the ear, without any slack. The chin strap should feel tight when you open your mouth.


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3 Steps to Awesome Lower Abs - Lower Ab Workout

"Why can't I see my lower abs?"

Maybe have asked yourself this question. You might have the latest ab gadget, whether it's an "Ab Lounge," "Easy Ab 2000," or "Get Abs While You Sleep!" Or maybe you skipped the gimmick route and instead are doing hundreds of crunches and situps every day.

Regardless, despite your dogged and determined efforts, your lower abs are still covered by a layer of flab.

What is missing?

Is there some secret abdominal exercise contraption or exotic abdominal routine that will give you ripped lower abs and make your midsection look like Brad Pitt's in Fight Club?

You Already Have Six-Pack Abs

Well, let's just start with this simple fact: you already have ripped lower abs. They just happen to be covered up by a little bit of fat.

Lower Ab Fat - First to Come, Last to Go

First, a little SCIENCE. (Don't worry, it will be over before you know it!)

Fat cells are more than just little balloons that fill up with more grease every time we eat a burger. They are actually glands that are in constant communication with the entire body.

To burn fat, two things have to happen. First, the body releases the hormone adrenaline (epinephrine), which travels to the fat cells. This triggers the cells to release fat, which is eventually burned by muscle activity (aka exercise).

Sounds pretty simple, right? Well, there is a small catch...

Evil Alpha 2 Receptors

Released adrenaline contacts the fat cells through one of two kinds of receptors: Beta 1 (B1) or Alpha 2 (A2). When adrenaline contacts a B1 receptor, the fat burning process begins, just as we saw above.

BUT, when adrenaline contacts an A2 receptor, no fat loss occurs. The little bugger blocks the fat burning process for that particular fat cell!

Ok, Why is This Important?

This is why: the fat cells in a man's lower abdomen typically have a higher concentration of A2 receptors than other places in his body. As a result, that lower ab fat is the first to arrive and last to leave. Interestingly, the fat cells in a woman's hips and thighs also have a higher concentration of A2 receptors.

Spot Reduction Doesn't Work

So, in order to really get those lean, cut lower abs you are looking for, you need to get rid of that last bit of lower belly fat. All the crunches or situps in the world won't make that flab go away.

And in order to do that, you need to burn more calories than you take in. We will approach this from two angles.

Step 1 - Eat Less

There are SO many approaches to fat loss dieting out there, and many of them work. My approach has been pretty simple:


If you eat until you are full, you will gain weight.
If you stop eating while you are still hungry, you will lose weight.
If you finish your meal when you are just barely satisfied, you will maintain your weight.



Don't get to crazy here and starve yourself, just pay attention and eat a bit less than you normally do.

Also, I try to drink a lot of water. Some experts say that salt trapped under the skin leads to water retention. Drinking plenty of water supposedly helps to flush out any water weight you might be holding under your skin. Plus it's just a good healthy habit in general.

Meal timing is also worth considering. I try to not eat for 3-4 hours before a workout. Many people have found this to help with fat loss.

Step 2 - Lower Ab Workout - HIIT/Cardio Mix + Resistance Training

Resistance training such as pushups, pullups, squats, and other bodyweight variations (or free weights and machines if you have access to those kinds of equipment) will help to maintain your muscle mass while you are eating a little less.

High intensity interval training (HIIT) alternates periods of intense activity with brief active rests. One example would simply be to run fast for one minute, then walk for a minute, and repeat for a total of 10-15 minutes.

HIIT helps to release fat into the bloodstream, as we discussed above. Doing 20 or more minutes of moderate intensity cardio exercise immediately after your HIIT session will help to burn the fat that has been released.

Here is a sample schedule that I have found helpful: (Always make sure to warm up properly before each session, and consult your physician before beginning any new exercise routine)


2-3 days per week - HIIT (sprinting for 1 minute, slower pace for 1 minute, for a total of 10-12 minutes) followed by 20 minutes of moderate intensity cardio
2 days per week - Cardio (moderate intensity) for 20-30 minutes
3 days per week - Resistance training -15 minutes of pullups, pushups, and squats, taking 60 seconds rest between sets



Try to vary your workout methods for HIIT and Cardio. Don't just run or just ride a stationary bike. Mix it up to prevent overuse injuries. Likewise, for resistance training, work on variations of pulling, pushing, and lower body motions as well.

Now, you might be asking yourself, "But what about ab exercises?" Don't worry, here is the next step...

Step 3 - Lower Ab Workout - Ab Exercises - Forget Crunches!

With all of this talk of fat loss, don't think that actual ab exercises aren't important. The moves described below will develop your ab muscles as your body fat slowly drops to reveal your 'new' six pack and ripped lower abs. Plus, targeting your core muscles in the following ways will help to prevent lower back injuries.

Two or three times per week, mix in these exercises:

Planks

Support your weight on your elbows and toes, keeping your body straight. Work up to holding this position for 2 minutes.

Side Planks

Support your weight on one elbow, with your body in a straight line. You can stack your feet or place one foot in front of the other.

Keep your body straight, without bending at the waist. It can help to do this exercise with your back against a wall for the first few times, to get a sense of proper alignment.

Try to build up the strength and endurance to hold this position for 2 minutes.

Abdominal Vacuum

This exercise develops the innermost abdominal muscles, the transverse abdominis, which are critical to providing support for your spine. Plus, doing the abdominal vacuum will shrink your waistline!

There are some good videos on youtube detailing this move, but the basic idea is this: exhale fully, then draw your stomach to your spine. Hold for a few seconds, then inhale, catch your breath, and repeat a couple more times.

When you are just starting out, it can be helpful to try this exercise while laying on the floor, to really feel the muscle engage and contract against the spine.

To Summarize...

So, as counter-intuitive as it might seem, here are the three steps to an effective lower ab workout:


Eat a little less
Workout a few times per week - resistance training, HIIT, and cardio
Do the three ab exercises above to develop your abs and prevent injuries




If you found this article interesting and for detailed pictures and video instruction of this lower ab workout, you might want to check out my blog at http://homeworkoutblog.com/

See how I have successfully lost 30 pounds of fat, built strength and muscle, and overcome chronic injuries all at home.

Take care and good luck!

-Ian

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7 Essential Steps To Remember To Maximize Your Workout Routines

The world of workout routines is growing more and more as people are turning to them to keep themselves healthy and in shape. Being involved with serious exercising involves staying committed to your program in addition to keeping your body properly fed with good minerals and nutrients. These two components working together is essential to overall success with nutrition and exercise being closely linked. Part of the purpose of this article is to explain how one without the other will never provide true success.

1. A primary important point to remember about whatever workout routines you choose is that commitment to them is extremely crucial. The reason for this is because you want to have successful results from all of your hard work and effort, which can only be achieved by regular exercise and determination to not stop or give up. When that determination is made for your exercises it also needs to be made for your diet plan. By combining a motivated commitment in both of these areas you will no doubt increase your health level and physical fitness level.

2. To start things off let's talk about specific tips to help your exercise program. It's always wise to begin you're exercise routine not with the exercises your doing but rather with a simple yet effective warm up. Your warm-up session should not be random but rather focusing on the muscle groups which are going to be exercised that particular day.

3. Start stretching the muscles that you shall be working on and this will slowly raise the heart rate, as you do not want to begin an intense workout with your muscles being too tight. By not doing this to your body it can lead to you becoming injured during a workout with a pulled muscle or what not. So be sure to stretch the muscle groups that you will be concentrating on during the workouts.

4. As a proper warm-up at the beginning of your exercise routine is important so is having a cool down session at the end of it. A cool down may seem unnecessary but in actuality it allows your body to relax and the slowing of your heart rate to a normal pulse. When a proper cool down is in place your body is also more susceptible to rest and is protected from cramps or other uncomfortable problems. This would also be a good opportunity to stretch your muscles one more time.

5. What also will end up playing a huge role in the total results that you get from your workouts are the foods that you decide to eat after each workout. A best practice to regularly follow is to eat foods that are high in protein when you're done with your workout. High-protein foods will go straight to your muscles restoring what was lost via your exercises.

It will help to rebuild and recover the fatigued part of your muscles. Always after you are done with some good cardio sessions it is essential for you to wait a short while and then eat this way. This is because your body will maximize all of the fat it just burned by using the fat that's stored as your energy source.

6. One other very important thing for you to consider is to keep in mind to always stay hydrated. By not having enough water in the body will contribute to you becoming fatigue quite faster than you would if you did not exercise at all.

7. Also remember that when you are involved with any good workout routine to always be sure to get plenty of rest. The human body needs a lot of rest so it can recover and begin to rebuild the muscles before you ever use them again. This will also help to make sure you get the best results from your daily workout routines.


A well known system that makes it simple for you to incorporate all 7 of these tips easily is the P90X Workout [http://shop.fitnessbodyonline.com/p90x-workout.html]. P90X has been thought of by many in the weight loss and fitness community as one of the most influential work out routines [http://www.fitnessbodyonline.com] EVER to be created for in home exercise use.

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Weight Loss Workout Program: Key Steps to an Effective Program

You can still fit in an effective weight loss workout program into your daily routine

Having a well defined weight loss workout program is important for anyone who wants to lose weight. Due to the modern hectic lifestyle that everybody has adopted, the level of fitness levels have gone down leading to weight gain and a higher frequency of weight related diseases. If you are looking at losing weight there are several things you must take note of in order to stay on track.

Manage your time

Having limited time to exercise is one of the major restrictions to people completing their weight loss workout program. It would be correct to say that virtually everybody is aware of the benefits of a rigorous exercise program. The problem is the competing interests and demands that characterize present day lifestyles.

For this reason, developing a 45 minute exercise regime that you can undertake in the comfort of your home is particularly convenient. If you do this three to five times each week, it will not be long before you start to notice a significant change in your weight. You can source for assistance from a fitness instructor on what are the important aspects of a weight loss workout program so you are certain you do not over do or under do a particular exercise.

Always strive to exercise in the early morning because it is easy to embark on a task when you wake up in the morning. It is also more predictable and you have more control of the morning than you do of the evening (e.g. your may be required to work late an entire week and so may not be able to make an evening exercising schedule). You could wake up an hour earlier so that your normal day hours are not affected. By exercising in the morning, your energy and productivity levels for the day receive a tremendous boost.

Incorporate weight and intensity training into your program

Weight training is effective in losing weight. This is contrary to what many weight loss programs advice. The fact is that the amount of body muscle you have has a direct correlation to the amount of fat your body uses up daily. The use of weights increases the effectiveness of your weight loss workout program and increases body metabolism as your body muscles grow. Research has shown that for every half kilogram of trim muscle your body has it burns 50 calories. Weight training sessions should be intense and should not be more than 45 minutes. Have rest periods between weight training sets.

One should also strive to incorporate interval training into your weight loss workout program. This is a type of cardio that increases your body's ability to burn excess fat. It is effectively a cycle of exercises done in succession - for instance, running, then brisk walking and then cycling. This type of exercise program makes subjects your body to high energy training sessions. Each short high intensity exercise must be followed by a rest and recovery intervals. Interval intensity training can be one of the most effective aspects of a weight loss workout program.


To learn about a complete program that will get you ripped in 30 days see Body of FIRE the top weight-loss program right now.

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Workout Tips - Discover 5 Steps To Workout And Lose Weight

It is almost impossible if you are working out not to see results. But if you are exercising incorrectly which means cheating, or doing exercises wrong there is a good chance you are not seeing the results you desire.

There are 5 steps needed in order to see the results you desire. If these steps are followed correctly you will see amazing results and that's what you are looking for. You want results for all the hard work you put in to it.

Time and time again I see people who are not seeing the progress they desire because they are not doing the exercises right. Lifting the wrong way, lifting too much weight, spending too much time on the treadmill, or just confused on what to do. Then they get tired of not seeing results or they just become bored and lose interest.

Just like anything you do in life there is a process you need to do in order to see progress. So working out is no different. If you follow the 5 steps that are outlined you will see amazing results. You will be happy and injury free.

Step #1

Always Warm Up - Never, I mean never, workout without warming up properly. The easiest way to get hurt and ruin your chances of seeing good results is by not warming up your body properly. Stretching your body and muscles will help you get your body ready for the exercises you are about to do.

Step #2

Don't try to be the strongest person at the gym or at home. You can get just as big or defined by using strict form when lifting weights. Even when doing cardio you need to watch what you are doing to prevent injury.

Step #3

When doing your exercises you need to keep your shoulders back and your head looking forward. This will help your posture and help you be able to lift more weight without getting hurt. It takes time to learn this method especially if you never have done this before.

Step #4

Depending on what your goals are you should incorporate cardio with weightlifting to get the best results.

This is for Men and Women who want to lose weight and gain muscle. You just can't go wrong with this method. I have seen dramatic results when incorporating this technique.

Step #5

As a Beginner who is just starting out Exercising. I recommend working out 3 days a week with weights.

The other days would be rest days. You would workout Monday,Wednesday and Friday. Rest days Tuesday, Thursday and Saturday. Or workout Tuesday, Thursday and Saturday. Rest days Monday, Wednesday and Friday. Depending on your schedule. Sundays always an off day.

One exercise per body part plus 20 mins. of cardio. This is an excellent program to start to see fantastic results.


Marc Ouellette is a certified personal trainer who has helped many people reach their goals by incorporating strength training, cardiovascular exercise and nutritional guidance.

If you are interested in getting into better shape, or want some information on this subject. I have just completed my report, "How To Start A Fitness Program And Get Results In Just 30 Days."

You can download my complimentary report here, http://www.personaltrainingalliance.com

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