Rothans & Associates specializes in coding and billing reimbursement for dental offices nationwide. Our certified professionals are specifically trained to help you. If you want to lose weight and build muscle each and every week like clockwork While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique., I do have an interest in the extreme of body. ![]() ![]() What Is The Best 8- Week Diet Plan For A Summer Ready Body? TOPIC: What Is The Best 8- Week Diet Plan For A Summer Ready Body? The Question: The summer is steadily approaching and now is the time to start getting ready for those three beautiful months when everyone will want to have their tops off. What is the best 8- week diet plan for a summer ready body? What supplements would work best for this 8 week plan for a summer ready body? What are the benefits of this plan? Would it work for everyone? Show off your knowledge to the world! The Winners: Prizes. How to gain weight on a vegan diet -- specifically, muscle. Here's how I gained 17 pounds in 6 weeks on a vegan diet. Fuckarounditis: A Serious Threat I have been trying to cure people of fuckarounditis since the late 90's, starting from the day I was first cleansed from it myself. Learn how much muscle you can gain, how fast you can build it, and how long muscle growth will take for a man or woman per week, month or year. Most people know that an effective diet is key to getting into lean shape. And most people know that in order to lose weight, you must burn more calories than you consume. But that is about as much as many people know. Even many bodybuilders make many mistakes which hinder their progress. Many others get no results at all when using similar diet protocols. ![]() This article will help you to avoid many of the common mistakes made, and get the best possible results for a summer- ready body. Diet. What Is The Best 8- Week Diet Plan For A Summer Ready Body? Before getting to the actual diet, there are many things that need to be covered. The mechanisms behind successful fat loss are just as important as the diet itself. By understanding these, you will be able to tell which diet plans will work well, and why other diet plans which seem to be good, are not really that great at all. Some Fundamental Principles & Concepts. Common Mistakes: There are many common mistakes that can hinder fat loss results. Some of them are a result of poor information. Others are simply a result of negligence; it is easy to make some of these mistakes without even realizing it. I myself have made some of them, and did not realize it until they began to cause problems. Not Eating Enough: Not consuming enough food, or enough of the right foods will hinder your fat loss goals in many ways. The fewer calories you consume, the more efficient your metabolism becomes. In most cases, efficiency is a good thing. In this case, it is not. If calories levels are too low, your muscle tissue stands a much bigger chance of being burned for energy. Decreased calories can also significantly reduce performance in the gym. Eating Too Much: Eating too many calories, or too much of the wrong foods is just as bad. On one hand, eating more will cause your body to burn more total calories, and will make your metabolism more inefficient. However, this is a tool which must be used intelligently; it does not mean you can eat as much as you want. Not Eating Frequently Enough: Nearly every bodybuilder understands on some level that eating smaller, more frequent meals is important. There are some that know it is helpful, but are unaware of just how important it really is. Even worse, there are some who stubbornly believe that it does not matter. Maintaining a supply of protein is crucial for building muscle, and it is very important for fat loss & preventing muscle loss as well. The body cannot store protein for future use, so providing a steady stream of amino acids is extremely important. Too many people think in terms of daily energy balance. They think of calorie per day, or grams of protein per day, which is plain silly. Why not count in calories per 2 and half days, or grams of protein per week? It makes just as little sense. Eating frequently is important for providing your body with just enough nutrients it needs at that given moment. Thinking In Terms Of 2. Hour Energy Balance: Too many people think in calories per day, total carbs per day, or grams of protein per day. Your body however, does not share this same though process. When you consume food at any time, your body will use what it can, and store the rest as fat. Amazingly, many people who know this still pay little attention to moment- to- moment energy balance. They consume a large part of those during the time of day when they are less needed. Later on, when their body needs, and can use carbohydrates, less are consumed. Glycogen stores do not get replenished to the same degree. Some protein ends up being burned as energy, because sufficient carbs were not available at that moment. However, extra muscle tissue was lost, and less fat was burned. Possibly little to no fat may have been burned. Moment- to- moment, or hourly energy balance is much more important that daily energy balance. Their reasoning behind this is that 'lots of people' 'get results', by only eating 2- 3 meals per day. This is ridiculous, and is like saying that because some people can score decent grades on tests without studying, that studying is not important for doing well. Not Paying Attention To Meal & Nutrient Timing: As mentioned before, the amount of food consumed at any particular time is an important concept. Similar to calorie needs at any given moment, the body has specific needs for certain macronutrients at any given movement. There are times when carbohydrates are more ideal, and there are times when fats are more ideal. Not paying attention to this, and thinking that you are good to go just because you met your macro. Quotas, is another mistake. Consuming Too Few Carbohydrates: Very low carb, or ketogenic diets are a fairly popular method of weight loss. While people do get results with these types of diets, they are neither necessary, nor ideal for fat loss. Again, something may 'work' for some people. But that does not mean it is ideal, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat. Having a certain level of carbohydrates in the body is also important for sparing muscle tissue from catabolism. Carb cycling can be an excellent method, if used intelligently. But drastically reducing carbs yields many more drawbacks than possible benefits. Not Consuming Enough Fats: Even people who understand the importance of fats in the diet sometimes unknowingly reduce fats way too much when cutting. Therefore, it is important to pay special attention to fat intake to ensure that you are getting the optimal quantity and types of fat. They are important for metabolic function, skin health, immune health, and many other things. Essential fatty acids, especially omega- 3 fatty acids, are largely responsible for many of these benefits. Fish oil, which contains the omega- 3 acids DHA and EPA, can provide some outstanding benefits for anyone trying to get the best possible body for summertime. More information on that will be given later. View Fish Oil Products Sorted By Top Sellers Here. Not Drinking Enough Water: It would be hard to find a bodybuilder who did not know the importance of consuming sufficient amounts of water. However, it would be rather easy to find one who did not actually consume enough. The biggest reason this happens comes from relying on thirst. In many people, the thirst mechanism is not a reliable measure of when water is needed. As a general rule, your urine should stay clear or a very light yellow. If it starts to significantly darken, it could be a sign of dehydration. Water: The Macronutrients: Here we will briefly cover the macronutrients, their role in the body, and basic consumption guidelines. Protein: Proteins are made up of amino acids, and are used to build nearly every tissue in the body, including muscle. There are 2. 0 main amino acids, 1. Therefore, if you are lacking in just 1 essential amino acids, results can be hindered. To ensure that you get all necessary amino acids, consume a variety of protein sources, ideally with one of those being from meat. For a 2. 00 lb person, this is 2. With proper nutrient timing, muscle mass can often be built with less. However, slightly higher protein intake offers further benefits for fat loss, including hormonal benefits, increased thermic effect, and better maintenance of muscle mass while on a diet. Good Protein Sources: Carbohydrates: Carbohydrates are the prime source of fuel for exercise, as well as for the brain and nervous system. Carbohydrates are used to replenish glycogen stores, which is important for providing the body with a store of glucose. Aim to consume 3. Good Carbohydrate Sources: Whole grains. Oats. Fruits. Fibrous vegetables. Starchy vegetables. Whole grain pastas or breads. Sprouted breads. Fats: Fatty acids are an essential nutrient in the body. With regards to fat loss, they are especially important for hormonal production, including testosterone and thyroid hormones. They also play roles in protein synthesis, immune system health, skin health, joint health, and much more. Some of the fats can come from saturated sources, but ideally limit this to one- third or less of total fat intake. Aim to consume 2. Good Fat Sources: Fish oil. Flax seeds & oil. Olive oil. Fish. Nuts. Coconut oil. Avocados It can be hard to consume all of your fats from these sources. Eggs & lean meats are ok as a source of fat, but make sure that these make up the smaller, rather than the larger share of your fat intake. Hormones That Influence Fat Loss: Testosterone: Testosterone levels are important for building & maintaining muscle, as well as influencing fat loss. You can help to maintain ideal levels by consuming sufficient fats, getting enough rest, and by using certain nutritional supplements which will be discussed later. Insulin: Insulin is a double- edged sword. It is essential for protein synthesis and facilitating the uptake up nutrients into muscle cells, among many other things. High levels at certain times are desirable. A low/moderate, constant level is desirable most of the time. Nutrient timing is key to having optimal levels of insulin at the right times. Cortisol: Cortisol is a catabolic hormone which helps to break down fat and muscle into glucose. High levels trigger muscle breakdown much more than fat. Certain levels are necessary for health & balance. Glucagon: Glucagon is a catabolic hormone which triggers liver glycogen breakdown, and in come cases, protein breakdown. What Is The Best Ab Training Routine? The Question: What is the first thing people notice when your shirt is off? What do the girls go crazy over? But, how do you get that ripped six- pack you have always dreamed about? What does it take to get a great set of abs? Hundreds of reps every day? Low reps and high resistance? How often should you work your abs? What are the most effective ab training exercises? How does nutrition play a role in it? What about supplements? Do genetics play a role? Bonus Question: What are the best bodyweight ab exercises? What ab training routine would you following while on vacation, away from ANY weights or weight training machines? Show off your knowledge to the world! The Winners: 1. Big. Norwegian View Profile. For so many of us having great abs, or a six pack has almost become a fad. A sexy slim waist, wash board abs, those . When I took a local poll asking, . Hell, if women love abs so much, no wonder so much of the male population bust their ass's to get those damn abs. Even those who do not train seriously try to achieve a 6 pack, but are they going about it the correct way? What is the correct way? Will thousands of crunches get the job done? What about those products seen on T. V.? Probably not, unless you have the genetics of an ape on steroids, or are related to Ronnie Coleman or Jay Cutler. It seems as though many of those who are looking for a 6 pack are uninformed, and unfortunately ignorant, thus allowing the notion that getting a 6 pack is much more difficult than it really is. In this article you'll learn the truth about the abs, and how to properly go about getting a 6 pack in less time than you'd ever believe. Understanding The Muscle First lets try to understand the muscle group that is so often referred to as the . The abdominal regent is made up of four separate muscles, the internal and external obliques, the transverse abdominis and the rectus abdominis. Oh don't these words bring back those memories of bio class? No wonder we just call our stomach muscles . These core muscles are made up of your abs as well as your lower back. The abs assist the human body in the moving of the torso. Abs generally move in two main motions, flexion and rotation. If we are able to understand how each part of our abdominal regent moves, we will be able to sculpt our abs to their fullest extent and in little time. Rectus Abdominis. Where is it? The rectus abdominis is a fairly flat yet wide muscle, and this is the muscle that many of us generally refer to as . It is located between the sternum and pelvis. Which means they generally contract together at the same time, making it difficult to only target either the upper abs or lower abs, though it can be done with the correct exercise. How do they flex? The rectus abdominis flexes as we move our torso in a forward motion and as we bring out pelvis upward. What exercises target the rectus abdominis? Exercises such as the crunch, sit ups, pelvic tilt, leg raises, cable crunch, all help develop this area. The Obliques (Internal & External)Where is it? The obliques are the muscles which run down both sides of our torso, one muscle on each side. The external obliques are those muscles which create that . The internal obliques, not surprisingly, lie internally, just under the external obliques, and are shaped like an inverted . Exercises such as the cross- body crunch, decline oblique crunch, dumbbell side bend, leg/knee raises, and plate twist all help develop the obliques. Transverse Abdominis. Where is it? The transverse abdominis are made up of extremely thin fibers are make up the deepest layer of the abdomen. How do they flex? Well, the transverse abdominis is involved with abdominal compression. Well it means that this muscle provides fairly little movement and is useless in working out. What exercises target the transverse abdominis? Should not be a concern, too little of movement to properly workout and will end up in a waste of time. Nutrition & Developing Abs Often you will hear those experienced say ! Your bodyfat percentage plays a major role in the development of your abdomen region. Since the abdomen is made up of so many small muscles, it is difficult to see them unless your body fat is low. Generally most people begin to see their abs at around 1. Genetics play a fairly large role in developing the abdominal muscles. People often have different shaped abs, have different recovery periods for their abdominals and many of us hold body fat differently on our body, however in time we can all gain that sexy six pack. Generally it takes around 3. How Do I Get My Bodyfat To Ab Standards? The Diet: The diet should consist of a fairly low calorie intake, lower than which your body maintains its current body fat at. You should try to avoid fats and maintain a high protein intake. Here is a sample of cutting diet thanks to . Cardio exercises may include treadmill, stationary bike, elliptical machine, jump roping, boxing, running, basically anything that will get your heart rate up quickly. What Is A Good Routine To Target My Abs? How To Work Your Abs: Many people are over anxious in developing their abs, so they seem to think that working them out everyday will speed the process up, this is entirely wrong. Your abdomen muscles are like any other muscle, and should be worked the same way: hard and direct stimulation with a fair amount of a resting period in between each workout. However, it is known that the abs recover much quicker than most muscles in the human body, generally it takes 4. A good rule of thumb with your abs is if they are still sore, continue to rest them, might sound stupid, but hey sometimes it just takes some common sense. A Good Ab Routine: I personally like training my obliques first, then hit my lower abs hard, then my upper abs. The Obliques. Dumbbell Side Bend (One of my personal favorites, I feel its under appreciated)Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Dumbbell. Mechanics Type: Isolation. Sets: 1. 2X5. 0lbs (right and left side)1. X6. 0lbs (right and left side)1. X6. 5lbs (right and left side)8. X7. 5lbs (right and left side)Hanging Knee Raise To The Side. Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only. Mechanics Type: Compound. Sets: 1. 2 raises (right and left side)1. Oblique Crunches. Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only. Mechanics Type: Isolation. Sets: 1. 2 crunches (right and left side)1. The Abs. Ab Crunch Machine (Yes a machine, one of the few times I will recommend using one)Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Machine. Mechanics Type: Isolation. Sets: 2. 5 crunches (light weight, I use 2. I use 2. 5)1. 0 crunches (medium - heavy weight, I use 5. I use 5. 0)8 crunches (heavy weight, I use 8. Weighted Decline Crunch. Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only or Weight If Desired. Mechanics Type: Isolation. Sets: 2. 0X2. 5lbs. X3. 5lbs. 15. X3. X4. 5lbs (very slow negatives)Flat Bench Leg Pull- In Crunch (variation of leg pull in, but with an added crunch movement)Exercise Data: Main Muscle Worked: Abdominals. Other Muscles Worked: None. Equipment: Body Only. Mechanics Type: Compound. Sets: 2. 5 crunches. Click Here For A Printable Log Of Ab Routine. What If I Don't Have Access To Weights? For some of us getting access to weights can be difficult, especially if we are on vacation. But what can we do to keep our abs in shape? Well, there are many ab exercises which use only your bodyweight rather than machines or weights. Some Of My Personal Favorites Include: seated leg pull- ins, slow crunches, oblique crunches, leg pull- in crunches, bicycle kicks, leg raises, and Russian twists. Seeing that people are almost always over anxious to developing their abdominal area, many try to find short cuts, one of them being, supplements. Will Supplements Help? Yes supplements will help and aid your goal of getting a lean stomach or six pack, but that isn't to say that you should depend upon them to get to where you want to be. You must keep in mind that a good diet, cardio, and the right ab routine are the keys to getting that sixpack. What Supplements Will Help? ECY Stack: The ECY stack is a fat burning stack which consists of ephedrine, caffeine, and yohimbine. Many believe that this is the best fat burning stack since the ban of ephedra. The ECY stack will raise your metabolism, allowing your body to go into a larger calorie deficit thus aiding to your body's fat loss. It will also help you have less cravings for food throughout the day, keeping your appetite down. The caffeine in the stack will allow your energy to be raised and it will keep you focused as well. For the money, value, and results, I feel this is easily the best fat burning stack out there currently. I am currently on this stack, and I am loving it. MAN Scorch: A very popular fat burning agent on the market today is MAN Scorch, a metabolic enhancer. This supplement will help your body go into a larger calorie deficit as well. It will boost your thyroid activity, provide energy bursts and it is also known to suppress your appetite. MAN Scorch contains green tea, which has been proved to reduce weight and keeps you more focused. Lipo 6: Perhaps the best known of the fat burners. Lipo 6 works as an appetite suppressant due to the synephrine HCL found in it, increased energy and mental focus from the caffeine, and will increase your metabolism. Lipo 6 is made by a very credible company, and has proved time after time that their products work. A wise choice if you're willing to spend the $2. Place - bigcalves. What Is The Best Ab Training Routine? Abs are a very noticeable muscle. When you take your shirt off people are looking for them. Even though they are a considered 6 small muscles, they take a big part of your upper body. Whenever someone looks at you from front, they notice your chest and abs. How to Lose 1. 00 Pounds on The Slow- Carb Diet – Real Pics and Stories. Patrick lost more than 1. The Slow- Carb Diet. I find writing very, very difficult. While on book deadline (right now, for instance), I suffer dramatic ups and downs. In my darkest hours, I re- read reader success stories that have been sent to me. It was sparked by an email I received a few weeks ago: “I just wanted to sincerely thank Tim for taking the time to research and write The 4- Hour Body. The basic rules are simple: Rule #1: Avoid . This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it. Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you. Exception: 1- 2 glasses of dry red wine per night is allowed. Rule #4: Don. I choose and recommend Saturday. Comprehensive step- by- step details, including Q& As and troubleshooting, can be found in The 4- Hour Body, but the above outline is often enough to lose 2. The SCD works for both women and men. I just wish you’d written the book 2. Last we spoke, she had dropped from 2. Her husband has also lost 5. The SCD is also effective for going from “normal” to very, very fit, as MP shows: MP before. MP after. The same exact rules apply. No differences whatsoever.—- Next, we’ll meet Ricardo A, in depth. It was when I realized that overweight people on TV, told they would die because of their weight, weighed less than I did. The second moment was the day I got my gym membership card. Instead of it prominently featuring my face, my whole midsection was featured, slumping over the chair. The third moment, which happened just days before I began the SCD, was when a good friend told me that in order to effectuate positive change in your life, you need strength and guidance. I was at the grocery store that day with my shopping list and began the SCD the very next morning. This, coupled with the outstanding community aspect (via blogs and personal websites), has led to my success and high compliancy rate (over 9. Sincere thanks to all of you who read what I write. And congratulations to all who’ve made it happen! Armed with a basic overview of the SCD and a supportive online community (like 4. HBTalk), Ricardo lost 1. If you’re trying to lose fat, commit to testing The Slow- Carb Diet for two weeks starting this Wednesday. Read the above, perhaps consider The 4- Hour Body, and just get started. Put it on the calendar and make it happen. If you’ve lost weight on The Slow- Carb Diet, please fill out the below! It’ll take 1. 0 seconds and help me gather valuable data. Thank you in advance: (Not showing? Last, if you know someone who needs (or wants) to lose weight, please tell them about Slow- Carb somehow. I don’t care at all if they buy the book or not. The Gizmodo article and other blog links can do a great job. I’ve seen the tremendous difference it can make in the lives of entire families, not just individuals. Whether it’s life- or- death or just looking better in jeans, if you know someone who can benefit, please pass it on. Thank you for reading, everyone, and have a wonderful week. If you have any Slow- Carb stories (or before- and- after pics), I’d absolutely love to see them in the comments! They would truly make my summer, which is going to be a tough one. It was distilled from more than 1. The tips and tricks in Tools of Titans changed my life, and I hope the same for you. Click here for sample chapters, full details, and a Foreword from Arnold Schwarzenegger!
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