Six Pack Ab Workouts – Ab Blasting Workouts for Getting That Six Pack

The moment you type ‘six pack abs’ as the keyword in any search engine, you are sure to be loaded with a mine of an information! There is no dearth for information that will be related to the task which might be for many individuals a dream for a life time. Equally, there are many web sites which impart wrong information and continue to mislead the naïve to satisfy their commercial interests.

Hence, the first and foremost tip for anyone nurturing the dream of attaining a sculpted figure is that maintain a certain sense of discretion in terms of the information you are ‘dumped upon’ in the information superhighway! Be wise enough to consult an expert so that he or she or ‘it’, (in the case of a book or so) can help you separate wheat from the chaff.

There are many promotional websites in the fray for marketing their ‘health foods’. These individuals promote those diet supplement foods which might actually be the junk foods labeled as healthy and figure-enhancing. Needless to say, these foods apart from causing many harm to your system, will only add to the fat deposits around your stomach. Hence, choose the brands carefully so that you take only the authentic ones.

Another ‘quick and easy way’ to carving out a six pack body is the so called six pack ‘pills’. These are the most successful ‘enterprises in bogus’ in the world of six pack enhancers. Thousands fall prey to these pills which are either dressed up either as fat burners or supplements. These might also have deleterious effects to your system. Consumption of natural foods is the best strategy. Stay natural to the best possible level. And remember, there are no short cuts to getting all your six pack abdominal muscles out from ‘seclusion’ beneath the thick fat layers!

The next top favorite short cut to getting a chiseled frame is through ab-loungers, ab-belts and an umpteen number of ab-what-not!! You might envy those models who seemed to have attained the seemingly unattainable with the help of the so-called ab-gimmicks! Trust me, those models worked all their way through the rough patch before finally attaining the ‘unattainable’. The burden is simply in one’s mind. Once motivated with the right guidelines, anybody can attain a six pack figure. The only package that will get you ‘there’ is the strict regimen of proper, hard workouts and properly administered diet, both of which are to be followed with utmost discipline and care.

There are many machines in the market that might help you perform the exercises such as sit-ups, crunches and so on. While these machines might be useful for the privileged few who can afford these, it should not be taken as the last word. There are many types of exercises which will for sure help to bring out the six pack abs hiding beneath the abdominal fat deposits. Exploring for these alternatives might be a wiser strategy than tying oneself down to a set of exercises. At the same time, you have to choose those types that will suit the specific tone and other requirements of your body.

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Tags: best possible level, Adipose tissue, specific tone, life time, strict regimen, short cut, Six-pack Abs <BR/>

Six Pack Abs Workout – Basic Exercise Routines to Get You Fit

Exercise paves the way to a healthy lifestyle. Who wouldn’t like to have an hour glass figure with washboard abs to boot? The new rage however is to attain six pack abs which with a lot of effort and determination is certainly achievable. Loosing excess body fat is the key to attaining this milestone. Another important point is to concentrate on building muscles. Let us discuss some basic exercise routines which are part of a six pack abs workout.

Crunches should definitely be a part of your exercise regime. A simple crunch can be done by lying on the ground, bending your knees, crossing your arms in front of your chest and raising your shoulders towards your knees. Flex your ab muscles and exhale through your mouth as you move forward. Be careful not to lift your entire back off the ground. As you lower your body back to the ground, don’t let your head touch the ground and make sure you inhale through your nose. Repeat the exercise.

Sit ups should also be done, making them more challenging as you progress with your work out. Initially, lie down with your feet planted firmly on the floor and your knees bent, hands crossed before your chest and sit up taking your lower back off the floor with the aid of your shoulder blades. Once you get the hang of it make it more strenuous by holding an exercise ball while you do the sit ups and later on you can use weights.

V ups are another option worth trying out though it does call for quite a bit of flexibility. Again lie on the floor with your hands extended over your head, raise your legs high up without bending your knees. Bring your hands up to touch your feet in the air to form a ‘v’ shape. This will take some time to master but once you do it can be a very effective muscle building technique. Adding any weight of your choice between your feet can make it more effectual.

Keep a watch on your weigh scale and condition your diet to meet the requirements. Get a diet chart from your dietician or even your trainer might be able to help you with this. First and foremost, eat a healthy breakfast. Realize the value of this meal and indulge yourself to one regularly. Substitute whole grains, fruits and vegetables in your diet to make sure that your body gets enough fiber.

Drink enough water knowing that the recommended quantity is 1ltr/20 kg’s. At least take in the suggested quantity of 8 glasses a day. Eat less at dinner time to cut out fat formation. You can resort to low calorie snacks or eating salads to make up for the less quantity you eat. Cut out refined sugars commonly found in sweets, soft drinks, cakes etc. In order to maintain a steady metabolic body rhythm eat small meals every 3 hours or so which slow down metabolism and eventually shrink your abs.

Stick to your six pack workout routine religiously and get your dream body.

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Tags: basic exercise routines, muscle building, excess body <BR/>

Brilliant Ab Workouts At Home

Are you one of those people who find it extremely difficult to get to a gym on a regular basis? Not to worry, there is no end to the kind of exercises which you can try out at home. The only relevant point here is to get some sort of guidance for the exercise regime most suitable for you. Consult a trainer for this purpose and read up all you can on home workouts. Also make sure you are in good physical shape to carry out strenuous exercises.

Fix a specific time to carry out your exercise routine and stick to it with diligence. Investing in an exercise mat is a good idea but not compulsory. If your intention is to cut the fat around your abs then concentrate on doing so for at least 3 days in a week. Most ab workouts at home can be done without any expensive equipment; at the most you might need an exercise ball or a few weights. Let us see to what extent you can achieve at home.

Why not start off with a simple by cycling routine? For this you have to lie flat on the ground and raise your knees to your chest level, raise your shoulders off the ground, not giving too much strain to your neck. In a simultaneous motion stretch your left leg out and try to touch your left elbow to you right knee, turning your upper body to your right. Do the reverse, trying to touch your right elbow to your left knee. Do this’ pedaling’ motion repeatedly gradually increasing the counts by the day.

The vertical crunch is another effective exercise capable of producing good results. Again lie down face up and raise your legs with knees crosses. Contract your ab muscles and lift your shoulders off the floor. Lower and repeat to as many counts you can comfortably do.

Another one is the low arm crunch which you can experiment with easily. Lie on a mat and extend your arms over your head and clasp your hands keeping your arms next to your ears. If it proves to be strenuous on the neck you can ease the pressure by keeping one hand under your hand and one extended upward. Repeat same posture to 15 counts at least.

As you gain more confidence in your workouts, try out something challenging called back extensions. Lie down flat with hands behind your head or cradling the head. Lift upper body a few inches off the ground and try to lift your feet off the ground too.

Condition your work out to include strengthening of all abdominal muscles. Doing a single exercise a number of times isn’t going to take you anywhere near your goal. Make sure you repeat the same exercise 12-15 counts. Go slow on the routine not rushing to gain momentum. Above all stick to a low calorie diet to cut the fat content. Increase your water intake; eat small but frequent meals through the day.

Try and enjoy your ab workouts at home instead of just doing them monotonously.

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Tags: chest level, physical shape, home workouts, specific time, Lift upper body <BR/>

Home Ab Exercises for a Rock Hard Stomach

There are many ab routines that you can do in the comfort of your home. If you are excited about meeting your resolution to get fit this year then these ab exercises will benefit you.

There are so many different ab workouts that you can perform at home, you will surly find one or two that you can stick with. Many fantastic six packs have been forged right in the privacy of their homes. In fact, the best ab workouts are those designed to be done in the privacy of your home.

Using the knowledge and experience of trainer can benefit you greatly and keep you from hurting yourself. Since you are reading this article, I assume you are going to workout at home alone. As a rule, it is probably advisable to stick with ab routines that are safer to do without having another human being there to spot you.

Doing crunches is one of the best ab workouts at home. Lying comfortably on the floor, take a deep breath and bend your knees placing your feet flat on the floor. Raise your shoulders towards your knees in a slow and controlled manner. Don’t be surprised if you can’t perform many crunches, they are a tough exercise, but highly beneficial. If you can get up to doing 40-50 of these per day, you’ll be on you way to having abs of steel in no time.

You can place your hands behind your head, folded on your chest or flat on the floor. The important thing to remember is to let your abdominal muscles do the work. Simply put, the goal here is to keep going until your abdominal muscles are fatigued.

As you are mentally absorbed in your workout routine, it is important to not let things get too stagnant where your abs are concerned. Twists can be added as an additional movement during your crunches and this will help exercise different muscles in your abdomen.

Try twisting your torso from one side to the other aiming for the left knee with your right elbow and vice versa. This is an excellent way to burn extra calories while doing your ab workouts at home. By adding simple twists to your crunch routine, you can burn twice as many calories as regular crunches. If you can add three dozen twists into your crunch routine then you should be ready to do leg raises.

Hold your legs at a 45 degree angle, while holding them as straight as possible. Set 25 repetitions as your leg lift goal or until you cannot do any more. Nope, it’s not yet time to drop down dead and relax. There is one more final crunch that will leave you gasping.

Lie on the floor in a straight line. Hold your legs aloft in the air. With your arms stretched out, raise your shoulders and try to touch your toes with the tips of your fingers. Form a visual picture in your head of our buttocks raising off the floor. Do not stop till you reach 20 counts. You can rest now, but keep it to no more than 60 seconds. Perform the entire workout again and repeating it at least 25 times.

Your abs should be ready to quit. But not quite yet. Bending your knees, lie down flat on the floor. Stretch your legs out straight and point your toes at the ceiling. Carefully, spread your legs apart as far as you can. Pause momentarily and return your legs to the original position. You can use these simple ab workouts at home to forge your way to having the body you deserve.

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Tags: home alone, final crunch, six packs, Set 25, excellent way, different ab workouts, abdominal muscles <BR/>

Best Lower Ab Exercises

• Ball crunches: Here you need an exercise ball. First of all sit on the ball with both legs fixed on the ground and lower your back until your body is parallel to the flooring. Now slowly raise your body and stop a certain angle as you would and hold the position for 5 seconds and then come to the initial posture .Repeat this for few minutes.

• Bicycle exercise: Lie on the floor; keep your hands behind your ears and raise your legs by bending your knees. Slowly start to move the legs as if cycling a bicycle and continue for about 5minutes and then do the same with opposite leg. Also perform the cycling in the opposite direction also.

• Full body crunches: Lie flat on the floor with your hands folded across your torso. Now bend your knees and bring it towards your chest, thus causing flexion to your abdomen; pause for few times and lie in the normal supine position. Repeat the same 4-5 times.

• Weighted sit ups: Lie flat on the floor with knees flexed and feet fixed to the floor. Now place some amount of weights over your torso and hold around it. Slowly raise your upper part of the body without lifting the lower part and repeat the same.

• Cable crunches: Crunches can be done with the help of a cable tube or tower above head. This will add to the resistance and strengthens the abdominal musculature.

• Ankle weights: This could enhance the power of reverse crunches and leg raises. One could increase abdominal strength by subsequently raising the ankle weights at each crunching.

• Pelvic tilts: Laze on the floor. Take a deep breath and slowly raise the legs upward without bending your knees: until a 90 degree position. Hold for a few seconds and then slowly bring the legs down with exhalation.

• Crunching without crunches: Start by sitting, kneeling or even a lying position. Now slowly take a deep and strong breath and pull your belly button inwards. Then come to the normal position with an exhalation and repeat the same.

• Scissor kicks: This is done by lying in a prone position on the floor. Keep your hands over your buttocks and press your stomach against the floor. Now slowly raise one leg upwards about few inches and bring it down, then slowly lift the other leg and repeat these over several sessions.

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Tags: deep breath, abdominal musculature, ankle weights, Human behavior, Bodyweight exercise, Pelvic tilts, Bicycle exercise <BR/>

The Ultimate Six-Pack Abs Workout

Get a rock-hard body from head to toe, and ripped abs with this exercise!

The Front Squat (a surprising exercise not only for legs, but also rock hard abs!)

As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss).  This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.  Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.

Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.

If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.

Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine! My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.  Many professional strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.

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Tags: basic squat, composition changes, athletic performance, Adipose tissue, Human behavior, powerful body <BR/>

Exercises For Lower Abs – Easy Routines For Developing Your Lower Abdominals

Are you looking for some core exercises for lower abs? Here are some basic techniques which could start you off on your mission to develop your own six pack. Most people, when they start their workout can figure out that flab around the abs especially the lower abdominal area is quite difficult to lose. So you need to put in more effort into strengthening lower abdominal muscles. Let us discuss some simple exercises for lower abs which you can easily incorporate into your workout routine.

Start off with a basic pelvic tilt. Lie down flat and bend your knees with your feet flat on the floor. Keep your arms at your side. Concentrate on tightening muscles of your abs as well as your buttocks but more so on your abs. Squeeze to lower your back and flatten on the floor. Hold this position for a few seconds and then repeat.

How about vertical lying leg thrusts? This can be done on the floor or on a flat bench. First of all lie flat on your back with your hands under your buttocks. Make sure that your lower back remains planted on the ground.

As a next step, flex and contract your ab muscles squeezing them together and raise your legs and lower torso upwards, lower your legs back again to complete the routine. You should understand that it is the tightening motion that actually compels you to raise your legs and the vital part of the routine. The harder you squeeze the more effective it becomes.

Get the hang of the double leg reverse crunch which might prove to be a bit tough at first but with practice can be done with ease. Lie down on your back with your hands under your buttocks; proceed to lift your legs up until they stand vertically in the air. The next step is to bend your legs at the knees and bring them down a few inches away from floor level. Contract and tighten your abs and hold this posture for a few seconds. Finally bring your knees up to your chest. Initially try and do at least 3-4 of these and then gradually increase.

Try the ‘scissors’ position by lying down with your face up and hands under your buttocks and raise your legs at only to about 2 feet off the floor, Take care not to bend your knees and cross your legs so that the right leg is across the left one. Then open your legs wide and do the reverse position by putting the left leg over the right. Repeat this method keeping your ab muscles tightened all the while.

Keep a check on your diet too. Are you aware that green tea is a healthy drink which you can consume instead of plain water at times due to its medicinal values too? Stay away from alcohol since it can bring in adverse bodily effects. Consume five – six meals a day instead of binging at lengthy intervals. Be sure to take in the recommended quantity of water.

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Tags: lower back, Personal life, adverse bodily effects <BR/>

Lower Ab Exercises For Building a Better Stomach

The quickest way to attaining a six pack abs is by limiting the exercises on the lower abdomen. These lower abs exercises have to be done with utmost patience and discipline. The patch might be a rough, but only to be rewarded with the much coveted washboard abs.

The most important stumbling block that remains in the path to attaining a god-like body is the stubborn abdominal muscles. Nobody would care to think about the ‘harm’ you are doing to your abdominal muscles while hogging on the junk foods which are rich in fat and less of nutritive value. Flattening the midsection is the mammoth task as far as the fitness freaks are concerned.

The abdominal muscles involve the upper, lower and the oblique muscles. It works in synchronization with each other and is responsible for the smoothness of movement between the upper and the lower par of one’s body. The fat that you consume from the food gets deposited around these muscles and as a result these muscles literally go into oblivion! The lower ab exercises require you to do certain exercises that will reinforce these muscles and develop them.

Flattening the tummy is the hardest of all fitness regimes. It is very difficult because no ordinary exercises will effectively trim down the lower abs. the lower ab is the core and its strength is very important for any sportsperson or simply anyone who wishes to own a hardy frame. However, there are many workout exercises meant to flatten the tummy and give the sexy figure that one hankers for.

Most of these exercises are astonishingly simple to do. You need not be a master of human anatomy to understand all these exercises which can be done within the confines of your very home. There are a variety of exercises to pick from depending on your ability, strength and time. And there are no shortcuts to achieving this frame and it is possible only by sweating it out. The lower ab exercises mainly comprise of those exercises in which you will have to put strain on your lower abdominal muscles.

Most of these exercises will require you to be in proper form without which you might develop pain on your lower back and hips and without the six pack abs at all. Double leg lifts involve lifting your legs vertically with the lower abdominal muscles contracted and the muscles of your legs tightened. Another exercise is the alternating le walks in which each leg is lifted in such a way that they are at right angles to your body. This has to be done by contracting your lower abdominal muscles.

Scissors requires you to lie on your back, with muscles on the legs contracted and lifting both the legs up. The next step is crossing them without knees bent and then opening and closing them. Double leg circles are the type of exercise that involves lifting both the legs up the floor while contracting the lower ab muscles. Then, you have to rotate the legs in clockwise and anticlockwise direction. Do these exercises slowly so that it is done effectively. And while performing each of these exercises, you have to place your hands under your butt so that you do not get any back pains later.

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Tags: abdominal muscles, one’s body, Human back, ordinary exercises <BR/>

Solutions To The Top 7 Workout Mistakes

There are numerous workout mistakes that hold people back from progressing in their weight loss and/or muscle building training programs.

Some mistakes are quite scientific in nature, such as not getting enough proteins in your system after a workout, but most are as common sense as common sense gets. There’s no reason for these mistakes to be committed, yet we’re all guilty of making these mistakes from time to time, or even on a continual basis. In order to have a truly effective workout you need to understand the reasoning behind these mistakes and how you can correct them.

Workout mistake 1: Not eating immediately after a workout

Some people don’t take the time to ‘feed’ their muscles after a workout with the necessary protein and carbohydrates. You need to be taking in food within about 30 minutes after your workout to have the full effect. This window of opportunity means that you need a quick meal, something that does not take long to prepare, making those protein and carb shakes the ideal post-workout meal. This will allow your body to recover quicker and help your muscles grow.

Workout mistake 2: Training without a plan

A lot of people train by going to a gym, lifting whatever weights are available, playing with whatever machine is available, and waiting for their favourite piece of equipment to become available. Doing this consistently is a complete waste of time. You need to develop goals as to why you want to workout, assess where you are now, and what plan of action will allow you to get to where you want to be. This will make your workouts more focused, and more effective.

Workout mistake 3: Repeating the same workouts

You don’t want to be repeating your workouts from one session to the next. You need to move your attention from your areas of strength to your weaker points, which means doing workouts that really challenge you. Make sure that you are continually improving after each workout, either by doing just one more rep, or adding a little more weight to the exercise, or doing an extra minute of cardio. Whatever it is make sure you are improving on your previous workout.

Workout mistake 4: Training without intensity

Some people tend to just coast through a workout; using light weights in low reps, low intensity cardio, and overall low intensity workouts. In order to make significant gains you need to train with intensity and push yourself to improve in each workout. Rather than relying on a long, steady cardio workout, try training in high intensity intervals. And instead of doing higher rep ranges with lighter weights, do lower rep ranges with more weights. The harder you train, the quicker you will see results.

Workout mistake 5: Thinking you need to ‘feel the burn’

Some people think that to have an effective workout you need to feel that burn in your muscles. That burn is a result of lactic acid building up during the workout and may actually slow down muscle growth, not speed it up. It has nothing to do with muscle growth, and nothing to do with how hard you’re training. You can reduce lactic build-up by training in a rep range of 5-7 rather than higher rep ranges of 10 and above.

Workout mistake 6: Comparing yourself to others

Don’t compare yourself to the professional body builders or the professional athletes who train for hours every day. Comparing yourself to others lowers your self-esteem and confidence, making you frustrated and unhappy. Focus on your own goals, and the results you want to see in yourself through each of your workouts. Compare yourself to yourself yesterday, or yourself during the previous workout, and make sure that you are improving on what and who you were before today.

Workout mistake 7: Making excuses for missing a workout

We all have excuses, and we’ve all used them, but excuses get us absolutely nowhere. We don’t gain anything from using our excuses, and we certainly don’t grow from them, physically and mentally. Drop the excuses.

Some people don’t see results immediately so they stop trying, others say it’s too hot or too cold, and still most say they don’t have enough time. You need to accept total and absolute responsibility for your life. If you’re not seeing results find out why, maybe you need to train with more intensity, maybe you’re not eating properly; find out why, and rectify the situation.

If you feel you don’t have enough time to workout, decide to manage your time so that only activities that are essential to you consume your time, and taking care of your body is as essential as it gets. If you want to workout in the morning get out of bed an hour earlier, which means you go to sleep an hour earlier. Take responsibility for all of your actions and create the masterpiece of your life.

The first step to rectifying any mistake in your training is identifying the mistake. Identify exactly what you’ve been doing incorrectly, learn from the mistake, and find out how you can correct the situation. The real mistake in training is knowing you’re making mistakes but doing nothing about it, and just repeating those same errors over and over again. Make significant progress in your training and you will be able to make significant progress in other areas of your life.

Want to learn more about the power of getting into great physical health? Want to find out more about how you can maintain your momentum while chasing your dreams? Want to develop an unconquerable mentality for success? Download your free copy of the 501 Greatest Quotes Of All Time at http://www.rubama.com and gain greater insights into how you can ensure your success in life.

Tags: Body modification, common sense, complete waste of time <BR/>

The Weekend Warrior Workout

Ahh..the end of another workday.

It’s 5 O’ clock somewhere, so you decide to sneak out a little early because as a busy dad who is committed to staying fit you are looking forward to hitting the gym for a quick workout before you head home to join your family for dinner.

But before you leave the office, your wife calls you to remind you to pick up the kids from soccer practice, drop into the supermarket to get something for dinner, and to pickup her dry cleaning which is on “your way.”

Oh, the life of a busy dad. Which means your workout has been blown once again, and this isn’t the first time.

So you think how in the hell can I stick to even a simple 3 day a week workout plan?

Well, thanks to The Weekend Warrior Workout, you won’t have to.

I know, sometimes life gets in the way of your workouts, but if sometimes because most-of-the-time, you’re not going to get the results your looking for no matter how good your workout routine looks on paper.

Rather than suggest you “tell your wife to do it”, when she hits you with unexpected errands, I have a better solution..and it won’t cost you your marriage!

Why don’t we design your workout schedule around YOUR work schedule, opposed to trying to fit it into the common Monday-Wednesday-Friday routine which is the busiest days of the week for a lot of us.

Bring on The Weekend Warrior Workout. Which is a 2 day a week workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program requires that you are willing to dedicate time on your weekends to 2 intense workouts.

Yes…I did say intense because what you miss in QUANTITY, you will make up for in QUALITY. These workouts will not be your 10 minute fluff workouts using soup cans.

These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don’t complain or make excuses, after all, you have all week long to get over it!

I also recommend that you workout in the morning if at all possible for mainly two reasons.

#1 . You won’t have any chance of blowing off these workouts if things come up during the rest of the day.

These are your only scheduled workouts for the week so you have to make them count.

#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn’t going to put you onto the path to being the fittest dad on the playground .

A man’s gotta do, what a man’s gotta do. So it’s time to step up to the plate and knock out the excuses with the Weekend Workout…

Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don’t matter how many curve balls life throws my way.

It’s called the AB Split.

It’s simple and effective and best of all it is easy to work into any busy dads schedule.

You just have two different workouts where you train half of your body one day and the other half the next.

Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.

You will be using the classic compound exercises that work many of your body’s largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.

Saturday: Workout A

The Barbell Squat, 5 sets of 5 reps

Flat Dumbbell Bench Press, 3 sets of 8 reps

Bent Over Barbell Row, 3 sets of 8 reps

Close Grip Bench Press, 3 sets of 6 reps

Front Abdominal Plank, Hold for 30-60 secs

High Intensity Interval Cardio:

Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk

Sunday: Workout B

The Barbell Deadlift, 5 sets of 5 reps

Chin-Ups, 3 sets of 8 reps (Substitute close grip pulldowns if you can’t complete 8 chin-ups)

Standing Barbell Shoulder Press, 4 sets of 8 reps

Standing Barbell Bicep Curl, 3 sets of 6 reps

Standing Calf Raise, 3 sets of 10 reps

High Intensity Interval Cardio:

Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy

*The Mid Week Bodyweight Booster Workout

Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.

BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximum recovery from your weekend workouts.

This bodyweight workout can be done anytime, anywhere, so it’s hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and building some strong lean muscle despite your busy schedule.

Prisoner Squats

T-Pushups

Lunges

Cross Body Mountain Climbers

Burpees

Do 10 reps of each exercise without rest. Then rest for 1 minutes and repeat the circuit 3 times.

…As for the rest of the week, try to stay as active as possible, even if it’s an evening walk with your wife or wrestling around with your kids in the backyard, because being a strong dad means more than what you can bench press.

Get your FREE Fat Loss report “The Truth About Fat Loss, How To Finally Lose That Beer Belly” from Sean Barker at http://www.dadfitness.com

Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world.His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week.

Tags: workout schedule, sponsored athlete, workout routine, intense workouts <BR/>

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