10 Minutes At Home Ab Workout - 6-Pack Training

Good Morning Athletes and Warriors! Seems as though as we wind down 2016 and tool up for a great 2017, that the holidays for many are all about making your ab muscles disappear. And spending January and on looking for them again. Let's stop this vicious cycle by first as I always say, making fitness a lifestyle for a lifetime. Then and only then will the particular methods of exercise have the long lasting effect of a healthier leaner body that we are looking for. With that in mind let's get after that six pack with the help of our friends at BPISports! -Nate (Video)10 Minutes At Home Ab Workout - 6-Pack Training Are you looking for a fast and effective ab workout routine to lose belly fat and get lean 6-pack abs? Now despite all the myths you may have heard you don’t have to do 1,000’s of reps to get great abs – in fact all 3 of the exercises we’re going to do today require only 15 repetitions per set and the whole workout will only take about 10 minutes to finish. You only need to do this routine twice a week to get the maximum benefits. REVERSE CRUNCH To do this exercise correctly, we’re going to eliminate the first part of that motion where it was all hip flexors – so starting with the thighs perpendicular to the floor and a 90 degree bend in the legs. To maximize the contraction we are going to bring our head up off the floor – make sure not to pull on the back of your head or neck. From here we are going to slowly and in a controlled movement lift our pelvis off the floor in a reverse crunch motion. Focus on bringing your knees closer to your head versus up toward the ceiling. Slowly lower back to the starting position and repeat for 15 reps, and 3 sets of this, but not back to back. PLANK TUCK: First, I take a small towel and put it down on a smooth floor. I put my feet on the towel in a push-up position. Starting with my back straight and my abs tight I tuck my pelvis and pull my feet up by contracting my abs. Squeeze your abs at this point and then slide your feet back out to starting position before repeating. As you can see we get a nice curvature of the low spine, bringing the lower part of our ribs closer to our pelvis – the two insertion points of our rectus abdominis. This means we’re getting a nice full contraction. We’re going to do this for 15 reps. We’ll do this for 3 total sets but not back to back. From here we’re going to jump into our next exercise. CRUNCHES: To correctly perform a simple crunch, we need a fuller range of motion by bringing our head toward our knees, not the ceiling. When we do this you can see we get that curvature we’re looking for. Make sure to start the move slowly, not using momentum and not pulling on your neck or head - squeeze it at the top before slowly lowering back down. Make sure to go as high as you can – just before your low back comes off the ground – if it comes off the ground then you’re doing an old fashioned sit-up – which is an effective exercise if it weren’t for the stress on the low back. We’re going to do this exercise for 15 reps. NOTE: All VIEWERS are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this VIDEO. Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority Let's Boost Your Business Today! http://bit.ly/USSportsMarketing US Sports Online Strength and Conditioning Powered By RAIN's SOUL!

Fat Loss In A Bottle?

Another great morning awaits Athletes and Warriors! Welcome to a new day! I am often asked about nutritional supplements that is why we often share articles on said subject. And as always I must remind you my 'Fit Force' that supplements can help in achieving any fitness or performance goal as long as they are treated as their name implies. As a 'supplement' to your well-rounded meal plan like the ones provided every client of the US Sports Online Strength and Conditioning System. We train hard, and we train smart, that is why I am so proud of each and every one of you. You are here because you truly care to live life, healthier and stronger. So read and live on Athletes and Warriors! -Nate Fat Loss in a Bottle Here are some nutritional supplements on the market that can help your weight-loss process along. Originally featured in: Men's Fitness  It may sound like something out of a sci-fi novel, but thermogenesis could be the secret to losing your love handles. Literally meaning "the creation of heat," it involves cranking up the calorie- and fat-burning processes in your body. While exercise and diet are the keys, many of us are genetically limited as to how much fat we can burn. This is where modern science comes to the rescue: There are nutritional supplements on the market that can help the process along. The products discussed below won't work without a sound weight program and plenty of cardio, but they might be worth a try. Citrus aurantium This fruit, also called "bitter orange," contains a naturally occurring fat-burner called synephrine. Citrus aurantium can increase your body's ability to burn fat and may exert a mild hunger-suppressant effect. It has only recently been introduced in supplement form and should be widely available toward the end of the year. "Citrus aurantium is the ideal fat-loss aid for guys who have plateaued in their workout programs," says Douglas Kalman, RD, director of clinical research at Peak Wellness, a Greenwich, Connecticut-based health-care facility. The latest study performed at Peak Wellness on citrus aurantium showed no signs of potential side effects. Stay tuned. 7-keto DHEA You've probably heard of DHEA, a hormone-replacement therapy that some guys use to gain muscle mass and lose body fat. Unfortunately, DHEA is not very effective in guys under 35, and it's associated with some nasty side effects, including prostate enlargement, acne and premature baldness. Earlier this year, an altered version of DHEA was introduced. It's called 7-keto DHEA, and research indicates that it works by preventing your metabolic rate from dropping when you're on a calorie-restrictive diet. Kalman believes 7-keto holds great promise. "When individuals diet to lose body fat, their progress stops after a period of a few weeks," he says. "This version of DHEA can prevent this without the hormone-like side effects." Caffeine and ephedra These two controversial stimulants are thermogenic on their own but have an even greater effect on fat loss when combined. They are added to several ready-made drinks or pills found in health-food stores, sometimes referred to by their respective herbal names, guarana and ma huang. The problem, again, is side effects. Overuse of caffeine and ephedra has been associated with increased heart rate, insomnia, nervousness and even death. "Scientific studies have shown that [the combination] works, but I'm not crazy about the potential for side effects," Kalman says. If you're on antidepressant medication, ephedra is not an option. Pyruvate A recent study demonstrated that as little as 6 grams of pyruvate per day can enhance fat loss and increase muscle mass in guys who exercise regularly and follow a reasonably low-fat diet. "I like this one because it basically has no side effects, it's all natural, and data shows pyruvate can not only effect fat loss, but can make you exercise harder and longer," says Kalman. Yohimbine  Yohimbine is a natural substance derived from the bark of two African trees. It is a potent vasodilator that first became popular because it increases the blood supply to the penis. In fact, yohimbine was the pre-Viagra impotence treatment for millions of men around the world. Yohimbine also increases levels of norepinephrine, which has a marked effect on fat utilization by the body. However, it may cause stimulatory-type reactions such as dizziness, irritability, headaches, anxiety and increased heart rate. "The side effects are pretty common," says Kalman. "Also, it can have negative interactions with antidepressant medications." If yohimbine strikes your fancy, stick to the prescription brand Yocon, or make sure over-the-counter varieties declare that they are standardized for yohimbine activity. Ask your doctor before trying it. Read More... US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! 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