How to have great looking abdominal guaranteed

Great abbs take time , but great abbs bring great times.

To gain abbs one must first understand a simple principle.
We always have abdominal muscles, how much they show is all up to how much fat you have accumilated around the waist area and the overall body fat percentage. If you don't do the right amount of cardio with the right diet you can forget  having great looking abbs. But enough talking more doing lets explain HOW to get them.


 Depending on your body type you will either gain abbs quickly or slowly. The people with the best abbs are ectomorph's since they have a very hard time gaining fat, so this people have genetically gifted abbs. While endo and mesomorph's must work on this sites a little harder. All body types have their weak and strong points . Abbs are a endomorph's weakness since this type of person gains WEIGHT quickly.

So what can the Endomorph's and Mesomorph's do? CARDIO AND DIET. I can not stress this enough, IT's a must, no matter how much you hate it , it's something that must be done to keep up the lowbody fat percentage. Many people hate cardio so what i suggest is either playing a sport, do some kickboxing (GREAT), or dancing. All these 3 will give you an amazing cardio work out. I suggest dancing and Kickboxing the best because they are a lot of fun and you use your whole body and sweat VERY fast! The more you sweat the better it is, your body's metabolism is working great only if you sweat. If you don't sweat when you work out your heart is not working hard enough and you are not giving enough effort or you clearly have a health problem.----- After the endomorph/mesomorph has shredded enough (around 7-10 percent body fat) he/she can than move on to weight abb training. This includes you doing many weighted abb work-outs to give a more toned and stronger abb look. You do this one day yes, one day rest. If you work out your abbs daily with no rest, they are going to be very sore and you'll get track abbs. They are called track abbs because people who run track work out they abbs daily and have defined but not so strong looking abbs ,they are very small. So whatever you want there is an exercise for it. I will post different exercises for all body types ofcourse in video form .

Ectomorph's are the kings of abb's. They don't need to work out their abbs at all to have great abbs and this is why this body is so wanted by everyone , because a great torso equals a great time. I say that because truth is guys, and girl like a small waist. What's better than a small waist big legs and wide shoulder's? it works great for men and women ! But the ectomorph still has to work out the abbs even if they have abbs. This is because if they don't their abbs will not be fully unlocked!!!! When they do work out their abbs they will look much fuller, cut and dense and give the body a more alpha male look! I can't believe how many ectomorphs just ignore working out their abbs and wonder why they are not looking the way they want to be looking. Their god gifted gene lies within their abbs, you don't work out on your gene...than you are going in the wrong path. I suggest to do weighted abb training for extomorphs STRONGLY so they gain a chiseled strong abb look!

Weight Loss Program for Women

                       

        Anyways back to the topic         

     

     Perfect weight loss program.

 —-FOR GIRLS-—

Hello ladies this is the easiest weight loss program you will come around. It's easy because its honest , it doesn't go around the circle. Follow it , give it a try and see what you can achieve. So just relax and enjoy this program 

Chances are you are an Endomorph.

Someone who  gains weight rapidly. Your metabolism is pretty slow . Your heart is also probably overworked because you are overweight leading to a much harder living style. So let's change it now please you will thank yourself one day, its one of the best investments you can make for yourself, UNLOCK YOUR PERFECT BODY and ENERGY NOW!!!!

I will  explain this; Perfect health - perfect harmony.

Many women try to lose weight by dieting, sure it works but shouldn't there be a way to

make it MUCH faster and give us MORE energy ????

You will lose weight by simply dieting but the results will be slow and there will be no energy

boost to kick your metabolism  higher. Many women do this and completely ignore the fact

that exercise and cardio is the key element in having a slim and gorgeous body. So i will

make a simple guide for you for dieting and work out tips. 

Diet 101

Pretty much when it comes to dieting the key is to eat healthy with no trans fats, 

carbs, or simply excess calories. 

-Here is a secret tip- Whatever you are eating now cut it down by half.

So if you are currently eating 3000 calories, you are going to eat 1500.

Cut this whole half portion into 6 smaller portions and eat that throughout your whole day.

So with that said : 1500 / 6    250 calories per portion, would be perfect , but as

long as you are eating healthy food you won't have to follow it exactly 100 percent, they key

to losing weight is diet + exercise, and your body needs more fuel to keep going sometimes

so i have found a solution for this. Whenever we feel hungry we can drink a protein shake.

Protein shakes are not disgusting , if you think they are disgusting than please get a non-

disgusting one. My protein is DELICIOUS tastes like chocolate with strawberries. 

Do not forget your protein shakes , extremely important to build muscle and recover 

from soreness much quicker. About 50-60g of hydro whey protein daily should be perfect

get the rest of your vitamins from food such as greens, fruits, eggs. DO NOT EAT BREAD.

Quit eating bread now and see how much of a big difference it will make. 

Coffee also helps reduce appetite dramatically which helps when people are dieting 

dramatically. Protein shakes also make us feel fuller immediately so its good to drink

one when are still fealing a little bit more hungry. Hydro whey protein is very low in 

calories anyways and its no trans fat.

Here is what you are going to do to achieve natural and perfect weightloss .

Start your day like this :Think as soon as you wake up that you are going to have an amazing day, everything will be possible today I will achieve my goals. Keep repeating that thought like  5 times in your head till your really mean it and OPEN YOUR EYES AND wake up reality NEEDS YOU!

•We are what we repeatedly do. Excellence, therefore,is not an act but a habit.• 

Aristotle

—————Eat a bowl of cereal and some of fruits of your choice.—————

Drink a cup of coffe of your choice, put your ipod on go to the gym.

IT's CHANGE TIME :))))) put some inspirational music on and go to the gym.

"What would life be if we had no courage to attempt anything?"

                Vincent van Gogh

Look at yourself in the mirror and imagine how you will look after your goal is achieved. Good job you just achieved something many have not , realizing that your will, is your strongest weapong and it will  forever push you forward to becoming what fits your imagination best.

If you drank that coffee you should feel inspired and amped up at this point. 

Go for the treadmill and run for 15 minutes at 6-8 speed.(Make sure you are hydrated)

Immediately switch to the eliptical and do 15 minutes on level 5-10.(Make sure you are hydrated)

Immediately switch to the stairs machine and use it for 30 minutes at the desired level.

This should be the hardest part of your cardio work out. Which is why its the last one. 

In fitness whatever is harder is usually the best for you...and come on you looked at yourself

in the mirror you know you are beautiful , but you can ALWAYS be more beautiful :)

after you start seeing results youll always want to see more results, youll soon figure out that

the more you exercise, eat healthy your life will change for the better. 

Typically i would stop here . As you progress you can increase the length of time or the level 

of the cardio machines , but start lightly otherwise you will hurt very bad the first week and 

it will demotivate you. Whatever it is. DO NOT IGNORE CARDIO. It's the most important

step!!! You drive all day to get to places , we were meant to walk . Come on you are a

human being for gods sake you need to use your body also!!

After you are done with your work out drink a protein shake. 

For lunch eat a rich salad or tuna/salamy sandwich.

For dinner eat LEAN meats or fish, any sea food will do.  not too much (remember your dieting) plus you dont even need that much food as you think you do, your body just stores it as fat since you are an endomorph.

Drink another protein shake one hour after dinner.

Before you go to sleep eat a really small portion of food such as cereal.

After you do this, you will notice that the first week you will feel tired and demotivated and will be hurting everywhere due to the lactic acid . The fun starts after the first week. You soon realize that you are more energetic than usual , people are more talkative than they used to be, people start liking you more since they enjoy being with someone as energetic as you and so on and so on . Yeah its really all up to you, stop making it harder on yourself ,IT's EASY simpley GET UP NOW AND DO IT. "NOW" IS ALWAYS BEST!

NOW GO GET ENERGIZED !

Understanding Fat Cells

*Our cells are surrounded by a membrane composed of fatty acids.*                                      

       

This membrane allows necessary  nutrients to enter 

the cell, and   makes sure that waste products leave the cell.

If our cell membranes are unhealthy due to unhealthy fats in our diets these cells lose the ability to communicate with each other leading to chaos, truly chaos.

So eat good fats, you will be much happier , eat unhealthy fats

and you will be depressed. Don't believe me?

±Notice it yourself when you eat healthy foods and drink lots of

water you are just happier in general !!  Eating low fat food does not

mean to give up fat entirely, since healthy fats are a necesity for

survival, but we must educate ourselves on what to eat and what to

not eat. 

A healthy body is always better than a unhealthy body which equals to a very good and positive mindset full of energy and happiness :)

LET'S START .

Fats consist of a wide group of compounds that are only attracted to solvents and

completely ignore water molecules. This happens due to the fact that Lipids are nonpolar

molecules which means that their ends are not charged therefore they do not bond with

water which is charged.

So far we understand one thing, DRINK A LOT OF WATER !

Omega-3 fatty acids are the most critical and essential fats that our body needs and can not make by itself. A good source of these would be Salmon, flax seeds and walnuts 

Foods that are rich in OMEGA 3's

When people do not have enough Omega-3s their symptoms are usually:

—Fatigue

——Dry , itchy skin

———Brittle hair and nails

–—–––——bad concentration 

———————Joint pain

———————————Type 2 diabetes

——————————————Cardiovascular weakness

saturated fats are derived from animal products such as dairy , meats and eggs; the consumption of trans fats increases the risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. I personally eat a lot of eggs, drink A LOT of milk.So im guessing ima have a heart attack by 30? NO use the right amount , not excessively and you are going to be better than fine. I believe some saturated fats are REALLY important in our diets. I love milk.

Trans fats are unsaturated fats but they also can raise bad cholesterol levels while lowering good cholesterol levels. These fats are used to extend the shelf life of cakes, cookies, donuts, fries etc.THESE TYPES OF FAT COMPLETELY AVOID. ITS FAKE . ANYTHING FAKE IS NEVER GOOD. EVER. If yes prove it.

Unsaturated fats are derived from vegetables and plants (you can already guess that they are good).These types of fats lower bad cholesterol and maintain a balanced good cholesterol level.

•Olives

 

•Olive oil

•Nuts

•Avocados

↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

•These also but watch out...too much can lower your good cholesterol levels•

•Safflower

•Sesame

•Corn

•Cottonseed

————————————————————————————————————————————————————————

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————————————————————————————————————————————————————————

Let's get a little more in depth and start understand why some people have beer bellies

or just simply overweight!!!!

Three major types of lipid molecules exist:

↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

1)Phospholipids: every cell membrane in every animal has this, This type of fat is necessary to live, it's not the type of fat that goes around your bloodstream clogging your pores.

2)Steroids: This lipid compunds create hormones. Cholesterol for example is a steroid molecule that is used to create different hormones, such as our favorites : Testosterone and estrogen. So we do need a little bit of cholesterol to have a healthy sex life and other important functions.  but........ if there is too much cholesterol floating around your bloodstream than we are going to have trouble. These molecules can get stuck in your blood vessels, leading to blockages, heart attacks, strokes, tiredness, dizziness etc.

3) Triglycerides: These are the typical fat molecules that our generation hates. They are formed from consuming an excess amount of sugars (glucose) , after the liver has stored the glucose it can as a glycogen ...whatever remains that doesnt need to be stored is turned into triglycerides.These molecules float in your blood stream and turn into fat tissues ( adipose tissue*)

*adipose tissue- is the visible fat in your body, which the more you add to it the bigger it gets.

So from what we see Triglycerides are one of our main enemies in America. We consume a lot of sugars!

(They stick to the liver and muscles until used up)

Thankfully there is something we can do about it. Triglycerides are really easely burned with aerobic activity. Aerobic activity inclues ... CARDIO...ANY TYPES OF CARDIO WILL DO. When people first start doing cardio they get amazed at how quickly they lose weight. When they do cardio and cut down sugars they see an even bigger change!! It amazes me when people ask why im so skinny, I eat sugars only from fruits and cereal, so no fake sugars and you shall see major results. I promise you. :)

CONGRATULATIONS YOU JUST LEARNED EVERYTHING YOU WILL EVER NEED TO KNOW ABOUT FAT. 

                    

Quitting Drug Addiction

-------QUITTING DRUG ADDICTION-------

You are who you surround yourself with. Depending

on your habits, thats how most choose their friends.

Someone who exercises likes to be surrounded by

people who exercise, just like druggies like to be surrounded by druggies.

                              

    

If this resembles what you are surrounded by than                       you should read this.

             

                                    

     If this resembles your favorite activities than chances are that you don't really need to read this.

In life you have a choice no matter what the situation may be. Some choices we run away from because our brain makes excuses to always do the easier option.

    

Here is the truth: the easy way -the easy option

is the hopeless way- . If you are not working out

and exercising chances are you are doing some

kind of drug.......

(or have no time,family problems,

health problems etc ,but I'm talking about

something else here).

For example if you are a smoker your lungs will be in

terrible shape therefore you will fail at doing

cardio , you will supply your body with less oxygen 

which is also why smokers are depressed and tired

most of the time.

You drink coffee in the morning for work and you

crash later so you are to tired to go exercise and

drinking more coffee will simply make you crash

harder and it won't be as effective .

If you are a drinker you will have a much harder

time working out , and very hard muscle gain due

to dehydration and liver problems etc.

(Ofcourse there is a lot more drugs out there but you

get my point.) 

Ask a prior drug user who is now healthy,if they

would ever do drugs again? They will laugh at

your face because they know exactly whake makes

them feel better. A drug is a short term fix and a long

term destruction. Our bodies become dependable to drugs since the world doesnt feel the same without

them.

Most people when they try to quit they fail. Here is

exactly why . After they quit they go through

withdrawls and make choices that will simply make

them run back to where they were. So imagine this, you decided you want to quit. Withdrawals kick in,

you are angry depressed the world resembles hell andeveryone is against you since nobody understands you.

So where do you go? your best friend?  (Let's not

forget what I said about you are who you hang out 

with due to your everyday habits) You go there to

have a talk and your friend starts doing the drug

infront of you. At this point you say oh who cares ill

just do a little bit. Bam you are right back on track.

See its time that you understand what addiction is and somewhere in that cycle you completely stop the actual cycle.

You want to quit? Here is how:Tell yourself that

drugs don't exist in your dictionary anymore. Realize

that youare the most powerful being and only you

can change your reality , DO NO ALLOW A CHEMICAL

to take over your beautiful life. Simple suffer for

4-5 days, I guarantee you that you are going to love yourself for doing so. I know the first 3 days are hard

but don't forget how much better you will be, and for

the love of god don't hang around the same people who still do these drugs until you are sure you can control

your cravings.Everytime you see someone smoke drink

etc simply laugh in your mind and walk away . Don't

be surrounded by your old self.

CHANGE YOUR ENVIORENMENT AND MINDSET!

Do something good for yourself NOW! Join a gym

and start exercising and make goals . If you are

strong enough to survive one week you will

realize how you have been literally mindfucked

this whole time.You will realize that people look at

you differently opportunities come, you start

meeting people who don't use drugs and are JUST

like you , not moody whatsoever, very trustworthy 

and will achieve goals with you. This people are

the people that will turn your life around. These

are the people that you should have been hanging

out with from the first time , but you didn't

because you did not believe in yourself.

The reason why i always tell people to exercise is

because if you take care of yourself , you are confident with yourself , and that my friends is the best feeling in the world .

You will literally live in the moment . People say what activities am i going to do after im done using drugs? When you don't do drugs you will find out that life has a lot more meaning , you start noticing little things and turn them into big things. You start thinking more of ways on how to set your life straight. Since you become nicer to society and your mental skills become more alert than ever people also will want to do fun activities with you! Activities that back than wouldn't even cross your mind .

One activity that I suggest you all to do is to start MEADITATION .

You do it everynight you go to sleep , but you are not aware of it. When you meditate you are conscious on a subconscious level.

As you meditate you will realize how important it is. When you meditate you explore your inner self, you also become a better being, after  minutes of meditation you will start feeling different . You start realizing that you have more control over your surroundings , and ultimately you get to know your true self better. Here is a hint on why you should meditate, you become more lucid and your intuition becomes almost unreal. You want to exercise physically but don't forget to exercise mentally. Ever wondered what your true destiny is? It lies within yourself ,simply meditate and  clear your mind of everything that's superficial .Start understanding what truly makes you happy, with no judgment !