Get Six Pack Abs

To purchase our diet go to http://toneitupdiet.com/ We offer as much as we can for free on our videos. The best diet plan to tone up, lose weight, tone your abs and burn fat. We also did our ab workout video, leg workout, arm workout and band exercises. Karena and Katrina from ToneItUp.com. We wanted to show you can look great by gaining muscle and losing fat. Fitness Universe was fun. It was a great fitness competition. Before and after fat loss. Go to http://www.toneitupdiet.com

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Six Pack Abs Workout Instructions:

Start slow.

Set realistic goals.

Do a total of 50 repetitions of abs exercises daily for the first week, then add 10 repetitions per week until 200 – 300 repetions are achieved.

You must reduce calorie intake if you wish to see your abs. You can do abs workouts and ab routines and you will never see your 6 pack if you eat excessive quantities of junk food.

To get ripped abs, aim to lose a half a pound of fat per week while by eating calorie-reduced diet.

Do not use a periodic lapse as an excuse to quit or allow other demands of life to distract you from your goal of having six pack abs.

Vary or cycle your workout routine/fitness training routine on a weekly or monthly basis to prevent boredom or staleness.

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Now lets perform the exercise. To begin, lie on your back with your knees bent at a 90, feet flat on the floor and the small of your back pushed flat into the floor. Take in a
very slow long breathe and start to slowly exhale ¾ of your air while you are pulling your belly button down toward your spine (I like to put my
index finger on my belly-button and feel it raise as I take the long breathe in and then feel it
start downward as I exhale ¾ of my lung
capacity). While at the same time pushing your lower back into the floor and drive you chin down toward your chest slightly. Once you have ¾ of
your air out hold your breathe and suck in through your throat with your breathe being held for 5-10 seconds. As you are holding your breath
and sucking in, think about pulling your innards up and under your rib-cage. It is called the ab vacuum for a reason, it is a little hard to come
out of it and resume your normal breathing;

But you will, and once you do relax and take a couple breathes and repeat; Starting out do 1 set of
6-9 repetitions, 2-3 times per week.

You can do the ab vacuum anywhere, and need no equipment. It’s a great way to wake up, or to end your day. It will take lots of practice and
each week you will be able to feel the muscles working more and more. Once you get good at the technique you will be able to feel a ½ circle burning sensation in the pubic area. Don’t be
alarmed, just feel good about mastering one of the most unique and effective abdominal exercises
out there. Please don’t give up on this exercise, once you master it you will be able to reverse gravity, and start to put back in place
what years of inactivity and bad posture has started to let hang over your belt line.

We have had several clients lose 3-10 inches off their waist with only 3-5 hours of exercise per week; and that includes cardio. You can do it
too. If you are ready go to
http://www.fatlosslifetyle.com to receive your personalized routine.

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This Is The Site That Includes The Most Powerful & Effective Fat Loss Training Workouts. You Are Guaranteed To Lose Up to 3.8 Pounds Of Body Fat Each & Every Week Until You Have Six Pack Abs. To Get A Selection Of Weight Training Workouts, Meal Plans & Cardio Plans, Visit Our Site http://www.YourSixPackQuest.com

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Discover How To get six pack abs Right Now at

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Discover The #1 Rated Muscle Building Plan at

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This Is The Site That Includes The Most Powerful & Effective Fat Loss Training Workouts. You Are Guaranteed To Lose Up to 3.8 Pounds Of Body Fat Each & Every Week Until You Have Six Pack Abs. To Get A Selection Of Weight Training Workouts, Meal Plans & Cardio Plans, Visit Our Site http://www.YourSixPackQuest.com

Also recommended:

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http://www.fatlosslifestyle.com
Hi, my name is Darin & I am a World Class Prof. Drug-Free for Life 44 year old Bodybuilder, business owner, husband & Father. In the past, I have struggled to balance my life. Most of my clients are hard working business owners, parents, & stay at home house moms who want less stress, more time, energy, & fulfillment.

My client in this video is Jason Brown. He lost over 5 inches off his waist with my program. He engaged in only 4 hours of exercise per week. Two 60 minute resistance / bodyweight exercise sessions with me & two 45 minute interval cardio sessions per week. You also could radically transform your body & your life with a well thought out proven plan of attack.

My Promise to you is that I will show you how to not only get an amazing physique, but I will give you a precise, personal (exactly for you) total plan of attack that will allow you to do it in a way that feels good. If you are looking for a deeper approach to health, strength, & vitality; then you need this proven system.

My 300 page e-book The “FATLOSS LIFESTYLE 12 Week Body Transformation System will give you the tools to take your body & your life to the next level. Whether you are a competitive bodybuilder who wants to get some great contest prep tips and or smooth out your life in between contests, or you are the gym rat who wants to take your physique to the next level, or a sedentary 40 year old that needs to get active. BODYBUILDING NUTRITION

To gain muscle and lose fat you must;

• Take in slightly less calories than you are burning

• Consume higher quality calories. Eat more natural unprocessed foods that don’t come wrapped in a box. If it rots, it’s good for you: Lean (protein with low amount of fat, aka chicken & turkey breasts, lean beef, eggs), Green (vegetable, green beans, salads, apples), & Marine (fish).

• Small meals often. You must eventually work up to 5-6 small meals per day; about every 3-4 hours

• Macronutrient Profile- Every meal you eat should contain protein and carbs combined together. How much? A starting point would be;

1. Most women and under 130 lb. men 15-20 grams of protein in each meal
2. 130 lb. — 165 lb. men 20-30 grams of protein in each meal
3. 170 lb. and up 30-45 grams of protein in each meal One of the biggest “nutrition Secrets” in the Bodybuilding world is a technique called carb cycling. In a nut shell you have two different types of carbs.

Starchy carbs—Sources are brown & wild rice, oatmeal, whole grain pasta, sweet potatoes / yams

Non-starchy carbs—Sources are veggies, grean beans, salads, apples, grape-fruit

Cycle your calories by eating only non starchy carbs with your protein on Interval Cardio days and throw in your starchy carbs only on days you train intensely with weights. This is absolutely t he secret for you to keep your metabolism revved up while you gain muscle and lose fat.

You can work-out till your blue in the face but if you do not incorporate Interval Cardio (done first thing in the morning in a fasted state), intense functional multi-joint, compound exercises, small healthy meals often with protein and carbs combined together, positive mindset, goal setting & social support (you will turn into who you hang around) you will not change your body much. Physique development is about losing fat
(to show the shape of the muscle) as much if not more than building muscle. It is definitely a combination of the two.

But if you do focus on “The Three Pillars of Health” you will radically change your waistline, your lifestyle, and your life. For more incredible before and after testimonials;
Real People, With Real Results in my private Chicago studio, go to

http://www.fatlosslifestyle.com

The Three Pillars of Health are;

I. The Thoughts That You Think
II. The Exercise That You Get
III. The Foods That You Eat

If you sign up for my free “Reach Your True Potential” Newsletter at
http://www.fatlosslifestyle.com you will have free access to 5 things that will blowtorch your fat away. You will get all kinds of bonus’s like the “No Equipment Needed Exercise of The Month”, and “Prepared in 3 Minutes – Fat loss Meal of The Month” every month.

Some of the people that I respect are Tom Venuto & Burn the Fat, Feed The Muscle, Craig Ballantyne & Turbulence Training, Mike Geary & Six Pack Abdominal Program, Dr. Al Sears & his Pace cardio program, Dr. Mercola, & Deepach Chopra and his spirituality teachings

Your Fitness Friend, Darin L Steen

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300 Spartan Training Workout. Home Version. This is my home version Spartan training that anyone can perform from home. The rules are simple. Perform the exercise shown in any order. Perform 30 reps for each one. Perform 30 reps per exercise. Complete a total of 300 reps combined.

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Arnel Ricafranca
Six Pack Abs Expert/ Workout Program Specialist
http://www.IWantSixPackAbs.com (FREE membership)
http://www.MensWorkoutGuide.com (FREE membership)
http://www.BeyondSixPackAbs.com (PAID Membership)

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“Discover how you can create better abs in the next 3 months than you did in the last 3 years”

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Do You Want A Body And Six Pack Abs That You Can Be Proud Of? Come With Me On My 16 Week Weight Loss Transformation And Follow My Home Workout Routine And Diet So That You Can Achieve The Same Fitness Results!

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