1. The nutrients that you consume to feed your body what it needs;
2. The times when you consume your foods so your body gets what it needs when it needs it;
3. The amount of calories you consume to improve your body fat percentage.

If you stick to these simple concepts, you will find that your diet will not be holding back your quest to build lean muscle and fitness, which then leaves only the fact that you perform high intensity workouts to build lean muscle.

Learn tricks to make your diet as easy to stick to, and get six pack abs in twelve weeks, start now, HERE!

Nutrients to Build Muscle

The three main parts of the muscle building diet are calories, protein, and fats.
Carbohydrates are the main fuel for the body; there are two types of carbohydrates simple, and complex. Simple carbs are found in things like sugar, fruit and honey and will give you a very quick ‘spike’ of energy through a temporary increase in blood sugar levels in the body. Complex carbs provide a longer lasting release of energy. Eating plenty of complex carbs will allow you to train harder, and not eating enough will cause the protein you consume to be used as fuel instead, so getting the right balance is very important.
Protein is a necessary nutrient for our bodies to grow and to allow your muscles to grow after the gym, you need more protein. Protein is the second most common substance in the body behind water. With no protein we would be skin and bone and not a lot else. Protein can also be converted to be used as an energy source, after carbohydrates have been used.
Fats get a bad reputation, but they’re needed by every cell in the body. There are two types of fats though, fats that are good for you, such as the oil from nuts, fish oil, and olive oil. Bad fat, from food such as vegetable oil, eggs, fatty meat are also known as saturated fats, or trans-fats, and should be reduced in your diet, whilst increasing the amount of good fats. Note that you need to be careful with products that are 98% fat free or similar, as they are likely to have higher carbs instead – make sure that you read the labels.

Nutrients – How Much toBuild Muscle and Lose Fat?

Attempt to consume these amounts daily -

• Carbs: Approximately 2.5 g per pound of bodyweight
• Protein: Approximately 1.6 g per pound of bodyweight
• Fats: Approximately 0.25 g per pound of bodyweight.

Timing your Meals

You need to supply your body with the nutrients it needs when it needs them. This means that you need to eat 4-5 times a day, so that you never feel hungry, and your body has a constant supply of nutrients. This also means that because the body is making use of these nutrients, it will be a lot less likely to store them as fat, than if you ate only 3 times per day.
Another point to note, consume some of your carbs before you work out, and a large proportion of the total afterwards, so that your muscles have the energy to work, and to recover without dipping into protein reserves. The other meals should be a lower carb option, something like chicken, brown rice and steamed vegetables.

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Amount of Calories to Improve Body Fat Percentage

The basis for the number of calories that you require can be taken from your basal metabolic rate (BMR). This calculates the amount of calories that you would need to maintain your bodyweight given your particular levels of activity. You need to calculate this for a more exact idea of the total calories that you require.
So do only calories actually contain calories? As previously mentioned protein can be converted into carbs, as can stored fats. The following is a rough approximation of the calories contained in a gram of each nutrient:

• Carbohydrate – 4 calories per gram
• Protein – 4 calories per gram
• Fat – 9 calories per gram.

Summary – Diet to Build Muscle and Lose Fat

So now you know roughly the sorts of nutrients you need to be targeting to build lean muscle, and you should now be able to plan your own diet with this information, and also include some of the meals that you prefer.
If you would like a full program that will show you how to build lean muscle effectively in twelve weeks, see six pack shortcuts. The program shows you some very challenging exercises and gives you short effective workouts to do in four phases. Your diet in the system, following what is discussed here, but with more meals and ideas to make sticking to your diet easier. Six Pack Abdominals in twelve weeks – make a start today, and start to see results quickly.

First of all, purely from a fat burning perspective, spending hours on a treadmill is not effective. As an example, an hour on such a machine may burn 300 calories, which isn’t much, if you consider that a big drink of orange juice could be the same. The trouble with these sorts of cardio exercises is once you stop doing them, they pretty much stop burning calories. It would be preferable to find an exercise that you do not need to spend hours doing, and that will continue to burn calories long after you finish doing the exercise.

Learn how to get a six pack FASTER than ever before!

Such an exercise would involve all of your body, and many of the muscles, and be an interval based activity. Such an exercise would mean that you would perform groups of exercises back to back without a rest between, and then have a rest at the end of the ‘set’. The rest would not be enough for you to fully recover, so 60 to 90 seconds. What this would do is gradually increase the intensity of the exercise, and at the same time build muscle, so you would get a cardio workout, and a muscle building workout all rolled into one exercise. Much less time would be taken to get a much more effective workout.

One set of exercises that may help you to learn how to get a six pack fast would be the following continuously without stopping until you have reached 100 (you can go as slow or as fast as you need to) –

• 10 squat thrust jump (burpees)
• 10 Mountain Climbers
• 10 Squat Jumps

This will involve a large number of muscles, and is crazy intense! This will burn maybe the same amount of calories as an hour on the treadmill, but it only takes a couple of minutes! If you were to do this exercise after you did a good full body workout, this would really be exhausting, and would continue to burn calories for quite some time after you finish.

Standard crunches are not the most effective abdominal exercises that you can do, as they generally isolate only the upper abdominals, and not the obliques, and lower abdominals.They only work a small number of muscles, and are not a very intense exercise due to this fact. Instead you could do something like a knee to elbow plank which would work much more of the body, or do something like a deadlift, which would work even more muscles in the body and really build muscle and burn calories. Whichever exercise you use and yes you can do both, will really help you to understand how to build a six pack fast.

Another aspect of learning how to get six pack abs fast is that it is better to be working on compound exercises that will include the whole body, rather than specifically working the abdominals. With compound exercises, the core will get a workout, so the abs and the back but also other bigger muscles will be exercised. These bigger muscles will burn more calories, helping your to burn more body fat.

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To know how to get a six pack fast, you need to also understand that you need some consistency to your lean muscle building workout regime. You need to ensure that you are working out at least four times per week to really ensure that the results come to you fast. The importance here is that you need to keep the intensity across both workouts, and throughout the week, finally allowing your body to recover whilst you rest.

Knowing how to get a six pack fast also depends upon how much body fat you have. If you have a layer of fat covering your abdominal muscles, it really isn’t going to matter if you have a six pack or not, as nobody will be able to see it. To understand how to get a six pack fast, in addition to these exercises, you also need to eat good quality calories, protein and fats so that your muscles can repair, and grow. This means that you need to consume the right proportions of each food type so that your body does not store any excess as fat, or be so low that you cannot build muscle. You need to be able to consume the amount of calories you would need to maintain your resting metabolic rate, and add about 500 to it. You would then reduce this to force your body to use some body fat. If you eat regularly, as your body needs the nutrients, you will also find that your metabolic rate will be faster.

You need go quality rest – this means both sleep, and rest from exercise. This is simply so that your muscles get a chance to grow. How much rest you need is really down to how you feel, you can do light exercise on some of your rest days, like cardio type exercises for fitness purposes. It is really important to understand the importance of rest in knowing how to get a six pack fast.

One often overlooked aspect is the amount of water you drink – our bodies are made largely of water, and if you don’t have enough of it, then your metabolic rate will slow down, and your muscles will not be able to rebuild properly. A rough guide to how much water you need, would be 30ml per kilogram of bodyweight – if you are doing intense exercises, then you’re also going to need to replace those fluids in addition to this.

Visual Impact Muscle Building – The Lean Hollywood Look is a product, as the name suggests, looking for developing lean muscles, and losing body fat and getting fit into the bargain.  If you are looking at ‘getting huge’ like a body builder, then this product is probably not for you.

The aim is to diet and exercise to create a lean look body, with dense, strong muscle, as though the skin has been ‘shrink wrapped’ onto the body.  The course aims to turn your body into those that you see in the movies, Hollywood actors like Brad Pitt, Taylor Lautner, Cam Gigandet, Chris Hemsworth.  There are versions of the program for both men and women, and Rusty Moore, a fitness trainer, and the creator of this product will take you through the steps required to achieve your body and fitness goals.

Click here to learn how to get a ripped six pack, and build lean muscle – FAST!

Visual Impact Muscle Building – Why build lean muscle?

If for example, you built your muscles like a bodybuilder – it is going to be very difficult for you to purchase a snug fitting suit.  It is almost certain that if you are big, you are really going to struggle to find any clothes that are well fitting, and show off the body that you spent many hours building.

The idea instead is to build very dense and therefore strong muscle that still follows a ‘standard’ shape, but is stronger and fitter.

The aim here is to create an angular, deeply defined muscular strong body, rather than a curvy, soft, rounded, puffy, almost fat looking body.

Visual Impact Muscle Building – How is this different from normal bodybuilding?

There are two different ways to build muscle, sarcoplasmic hypertrophy, and myofibrillar Hypertrophy.

Sarcosplasmic hypertrophy causes an increase in fluid in the muscles, which makes them look ‘pumped’ and bigger.  The problem is that sarcoplasm is a fliud, which can’t contract, and therefore will not make you much stronger.

Myofibrillar hypertrophy causes growth in the actual muscle fiber.  This leads to an increase in muscle size, as well as a significant increase in muscle strength.

It would seem from the above definitions that we should all train using Myofibrillar hypertrophy, however this is not the case.  Too much myofibrillar training would lead to very very dense, angular but a little undersized muscle.  This course teaches you how to exercise with the correct ratio to get the best of both types of hypertrophy.

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Body building is mostly about using Sarcoplasmic hypertrophy, and this leads to the body becoming ‘pumped up’ during training.  The downside is that shortly after training, this effect subsides, leaving slightly soft looking skin that no longer demonstrates a lean, ripped look as it did in the gym.

The course teaches you to build your muscles, so that your body will look as good at the beach, or whilst wearing eveningwear, as it does in the gym.

Visual Impact Muscle Building – Recommended?

Do we recommend this product?  We do indeed, if you are looking for a lean looking body, and fitness, this product is right for you, and supported by a well-known identity in the fitness business like Rusty Moore, will help you achieve your body and fitness goals.

The Somanabolic Muscle Maximizer program will customie your exact needs for both pre- and post-workout and also takes advantage of the two anabolic windows every day, to really accelerate your muscle growth. Muscle soreness is often 100% eliminated due to macronutrient shifting, so on days when you are not at the gym, you will recover much more fully, and much more quickly than before.

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With The Somanabolic Muscle Maximizer you will receive easy to understand charts and graphs that you can use to track the progress of your individual transformation, and ensure that progress is at the fastest pace for your body, getting you to a more muscular fitter looking body – faster.

Somanabolic Muscle Maximizer: Bonus 1 – Sonanabolic Weight Training

This e-book provides you with the exact exercises, number of sets and reps required to maximize your gains in lean muscle, all based on your somatotype. There are exercises specifically designed to increase your anabolic muscle building hormones, and massively increase your lean muscle building results. This e-book also includes information such as:

When to take your muscles to failure to accelerate lean muscle building

How to rest between sets for your somatotype to most efficiently build lean muscle

How to identify which sets are your growth sets, so that you can more easily mentally and physically attack them, and get better results

How and when to use free weights and machines to put on lean muscle fast

Somanabolic Muscle Maximizer : Bonus 2 – Somanabollic Supplements

This is a straight forward e-book guide as to which supplements to use to aid building lean muscle, and which ones you should avoid at all costs. This guide also gives secrets as to how to save money when buying supplements, so that you get the best value for money, and don’t pay the exorbitant mark-ups that are ordinarily applied.

Somanabolic Muscle Maximizer: Bonus 3 – 7 Days Out

The e-book will give you a 1 week blueprint to tell you how to get yourself looking 10-20 pounds more muscular and 10-20 pounds learner all within one week.

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You will discover:

• - The skin tightening, water manipulation technique that will get you the chiselled fitness model look that makes your body look amazing!
• - A closely guarded secret technique that will expand your muscle cells up to 50% bigger, for an amazing looking physique that will have strangers turning for a second look!
• - How to make your veins pop out, as seen on stage!
• - Strategic use of carbohydrates to literally look like you’ve packed on 10-20 pounds of muscle overnight and how and when to take them to achieve this amazing feat!
• - Secret training methods that will get your eye-popping, ripped body by week end!

Fitness ebooks.com is a site that sells a lot of e-books that give advice on muscle building training methods, fat loss, general training and supplements. Below is a brief overview of the books on offer, if you are interested in the overview, please click on the link at the top of the page for a more thorough description of each e-book.

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Fitness eBooks – Muscle Explosion! 28 Days to Maximum Mass

This fitness e-book takes a different look at building muscle. The idea behind this book is to go back to body basics, and ensure that your body is prepared for the massive explosion of muscle, before massively exploding muscle growth.

The fitness ebook is based around 5 scientific muscle mass building principles, and they are:

- Build a stronger frame – Prepare your bones and tendons for building a large amount of muscle, so that the muscles can be trained to a higher level, rather than failing because of weaker tendons

- Give your muscles room to grow – The muscle fascia, a skin surrounding your muscles to keep them from flopping around needs to expand for your muscles to be able to grow. Preparation work must focus on expanding or stretching the fascia as you train to increase the room the muscles have to grow – this applies particularly to overcoming genetic limitations

- Feed those muscles cells – Improve the circulation so that the muscles are fed optimally with the nutrients they need to get their maximum growth potential. More blood supply means greater muscle growth

- Hyperplasia equal more muscle fibres to grow – Hyperplasia is the splitting of muscle fibers – more muscle fibers means more muscle and more muscle growth

- How to eat for serious mass – Re-load carbs and calories so that they flood into your muscles forcing them to expand. This causes your muscle building hormones also to increase giving even more growth

Fitness eBooks – The Best Arm Exercises You’ve Never Heard Of

A book full of 68 unique, challenging, and proven exercises that will really make your arms much bigger; as always with Nick’s touch of flare! Exercises for men and for women, here are some examples of the exercises for men:

Click here for exercises to accelerate fat loss, and build lean muscle quicker than EVER BEFORE!

- Nilsson Curls – A pull up, with the forearm or elbow braced against another bar so that the forearm cannot move under the bar, then using a chin-up. Places massive pressure on the biceps

- On barbell tricep extension – presses – Starting in a piked position holding the bar in a close grip, lower your body, straightening it as you bend the arms, until the stomach touches the bar. Extend the triceps so that the body goes back to the starting position, a piked position. Places massive pressure on the triceps, particularly the long head

- Barbell leverage curls – This is done by loading up one end of the barbell (and EZ bar) and hold it roughly in the middle where the bar angles backward, the unloaded end of the bar will be pointed up the back of your arm, and against your forearm. Curl the barbell as high as you can (you can spot yourself with the other hand if you need) Insane intensity on the biceps!

- Incline Barbell Curls – On an incline bench, hold the barbell so that your forearms are resting on your thighs, and holding the barbell. You are lying back on the incline. Curl the bar so that your forearms are vertical concentrating on the bicep squeeze, and then lower gently

- Incline Face-away Pushdowns and Presses – On and incline bench, at 45 degrees, with the bench in front of and facing away from the high pulley. Hold the bar for a push down (like a standard triceps pushdown) Keep the elbows by your side, and push until the arms are straight, concentrating on the squeeze in the triceps and push your shoulders down as if trying to push the bar under your thighs. Slowly lower back to the start position.

Fitness eBooks – The Best Chest Exercises You’ve Never Heard Of

53 Top secret ‘Pec blasting exercises that will make boring, ineffective chest training a thing of the past!

Fitness eBooks – The Best Abdominal Exercises You’ve Never Heard Of

4 Modules to work upper, lower , rotational and strength and stability for the abdominals. These exercises are split up into beginner, intermediate and advanced, and feature the usual Nick Nilsson uniqueness that will really challenge your body!

Fitness eBooks – Gluteus to the Maximum – Build a Bigger Butt NOW!

Discover four glute-building secrets that that can add up to 2 inches to your butt in the next two weeks – challenging stuff for both men and women!

Fitness eBooks – The Best Exercises You’ve Never Heard Of

A package of the four “The Best Exercises You’ve Never Heard Of” exercise books – buy in this pack, and get them for half price! Package includes “The Best Exercises you’ve never heard of”, “The Best Abdominal Exercises You’ve Never Heard Of”, “The Best Arm Exercises You’ve Never Heard Of” and “The Best Chest Exercises You’ve Never Heard Of”

Fitness eBooks – Metabolic Surge – Rapid Fat Loss

Ground breaking fat-loss program that can actually add 4 lbs of lean muscle to your body whilst burning off 10 to 15 lbs of fat, in just 36 days!

Fitness eBooks – Specialization Training

Discover an extraordinary training program that can give you a 25% increase in strength in just four days! Specialization is concentration on a particular body part to bring weak muscles to the same level as the rest of your body.

Fitness eBooks – Hybrid Training

Learn how to get twice the results from the effort that you’re already putting in. Instead of performing multiple exercises, perform one exercise and get the same benefits, with the same effort. Revolutionary, and challenging exercises from Nick!

The Adonis Index system is a number of workouts delivered through multiple phases to allow you to progress toward your perfect Adonis Index, and a body to go with it.

The Adonis Index is based on three ratios for various measurements on the body, and so the value of the index allows you to work toward the perfect body shape. The shape that you currently are contrary to popular belief is not something that is set in stone – when you remove the fat; it is the muscles that shape the body. It is perfectly possible, with the right training for someone who struggles to put on weight to put on lean muscle, as it is someone with a difficulty to stay slim to do the same.

Build Lean Muscle and Lose fat for a Ripped body.  No spending hours in the gym, no ‘bad’ food – Click HERE to find out HOW!

The Adonis Index system is a very complete fitness system that includes the following:

• - Simple metrics and solid goals – This is probably the thing that is most likely to help you succeed – having a single, achievable goals to which you will strive
• - Concise and also challenging workouts – The workouts are formulated to progress you toward your perfect Venus Index or Adonis Index, and include many scientific ingredients that will really accelerate your achievements
• - Workout diversity built right into each workout – The workouts are diverse according to your living conditions, and are flexible to accommodate your training history, body size and lagging body parts. The focus is on living, not on working out!
• - Nutritional Information – Supplies the correct nutritional advice from John Barban, to allow you to easily form good eating habits that will propel toward achieving the perfect body
• - Efficient Workout Activities – You are provided with workout activities that actually will progress you toward the perfect index and your perfect body. Nothing here is added by chance, it all has scientific backing and proven results. No cardio workouts are included, as other more effective ways to burn fat, and increase muscle facility are available

This fitness system really works against the popular ‘traditions’ now found in mainstream fitness, and fitness press, such as the idea that bigger is better when it comes to muscle. This fitness system instead works toward the idea that the most appealing physical appearance is more like Michelangangelo’s statue of David, and the perfect proportions found there.

According to John Barban, one of the creators of the Venus Index and Adonis Index systems, a large amount of the information found in the fitness industry are theories, fads, and change often, rather than hard scientific fact. These scientific facts, and mathematical formulae are used to create the index which is the basis of the systems.

These indexes have also been checked against a number of the ‘best bodies’, and were found that all the people fitted into the index formula.

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Adonis Index – What comes with the product?

When you purchase the product, you will get:

• - The Adonis System Main Manual
• - 22 weeks of workouts
• - 30 days access to Adonis Index Insiders Club Community (which includes content not found elsewhere)
• - Muscle Main Index Manual for measuring actual muscle growth
• - Unlimited Updates for Life

Adonis Index – How is the products delivered?

The product is a digital download, that once you purchase will be available to you within 2 minutes for you to start your journey to the perfect body. The digital products are in convenient e-book format, and show you what you need to do with high level of detail.

The Adonis Index Master Manual consists of over 160 pages of information, including the background of John Barban, information on why the current fitness industry is focussed on things that will prevent you from achieving your goals. What the ‘golden ratio’ is and how to calculate it for yourself. Information on nutrition, supplements. There is information on why bulking and cutting is not going to work long term, why your current body size has little to do with your end result when viewed holistically, and much more!

There is also included, the Adonis Index 20 Week Cycle which consists of 4 cycles to work on specific aspects of your physique, and also includes additional information on getting beyond the plateau stages by employing specific techniques.

Finally, there is the Adonis Index Workout manual, that details all the exercises in a workout, how to do them in detail – this is a really great reference guide to ensuring that you know that you are doing your workouts correctly, and are on track to achieving your goals.

The cost of this system is much less than you would typically pay for one hours’ personal training, and the information in the systems would equate to at least 20 hours of solid teaching, you can see the real value to this purchase. John also give a 100% satisfaction guarantee – if you don’t get the results, you get it for free – go get that perfect body, now!

The index is derived from three measurements, ratios between height and waist, shoulders and waist, waist and hip measurements and gives you a single number.

The Venus Index system is a 12 week system, which is the first phase of a whole curriculum. Each week has different exercises, executed in subtly different ways to target a specific purpose to build your body toward the perfect body. It really doesn’t matter what your body shape currently is, it is more about what your body shape will become.

Get a toned, lean sexy perfect body. Not on the treadmill. Not doing hundreds of crunches. Click HERE to find out how!

Popular opinion says that women’s bodies follow particular shapes, such as a pear shape, and this drives what you can do with your body. The Venus Index system breaks that idea apart – without the fat it is your bone structure, and to a larger extent your muscles that guide your overall shape. The Venus Index system targets the proportions that make up that shape, and the set of workouts are the vehicle that gets you to achieve it.

The Venus Index system also includes ‘Body Centric Eating’, which is a new approach to eating that is specific to you and what your body needs to get the results that you desire. It is spells out the dietary requirements that you need to be able to train effectively, and also to lose body fat. There are no good or bad foods, and the diets can fit into any social situation so that you do not need to make massive changes to your lifestyle to achieve your goals.

The Venus Index fitness system is for women of any age, who are looking to improve their body shape and fitness, and who would like a clear path to follow to achieve those goals. The Venus Index system is not a magic bullet – it does involve hard work and focus, which the Venus Index system helps you with. If you already have a specific performance goal, such as some specific athletic specialisation, this may not be for you – those aspects may be incorporated however.

The Venus Index system drives you to be the best you can be, and aim toward your perfect body. Part of achieving that goal is that you can measure how close you are to it, but that there is plenty of potential to continue beyond what you originally thought was your limit. An example here would be your thinking you would like to be able to fit into particular clothes, and the perfect body would be somewhere near to that of an Olympic athlete – so plenty of potential to go at!

The system focuses on the exercises that are required to get you the look that you are wanting. This means cardio work and abdominal training are not used extensively to achieve your goals. These will give you a different shape than what you want, and are not the most effective for burning fat either! Remember that muscle training is specific to the particular muscle group that you are work on. You do not have enough testosterone in your body to end up looking bulky like a body builder simply because you use weights – this simply will not happen.

Burn off body fat, develop the perfect figure, improve fitness and turn heads.  Not your normal workout – find out how HERE!

Venus Index – Recommended?

Absolutely!  This is a fantastic fitness system for women of any age, who want to get a perfect shape, get in shape, and lose fat all at the same time, and without limiting your everyday life.  This fitness system will accelerate your progress toward a perfet body, quicker than you will believe, as it has done for many other women.

Venus Index – What do you get in the product?

• - Venus Index Main Manual
• - 12 Week Venus Index Systems
• - Guide to body Centric Eating – Brad Pilon
• - 30 Days access to Venus Index Community

Venus Index – No Risk Money Back Guarantee!

John Barban offers you your money back if you are not completely satisfied with the results of this program. That means you have everything to gain, include a hot body, and nothing to lose!

Why do you want to buy Six Pack Shortcuts?
Did you know that sit ups and crunches are actually not that effective an exercise for building your 6-pack up? The Six Pack Shortcuts workout routines give you far more effective ways to build your six pack, so that you get much faster results than ever before – this is where the shortcuts are found. You get the knowledge to build a six-pack, and keep it.

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One thing that you need to know with this product is, whilst it is aimed at getting a six pack, through the process of actually building a 6-pack, you will also build lean muscle, and burn body fat into the bargain.
Six Pack Shortcuts – What is it?
The product is about having the right knowledge to do things as quickly as possible, it isn’t a magic bullet, fat loss pill, or gimmick – you do have to do work but the results will follow. You don’t have to go on a starvation diet, take lots of expensive supplements, or spend hours and hours in the gym. It is a proper workout system with 27 different workouts that are specifically designed to get results, FAST.

Six Pack Shorcuts Recommendation
I have done this program – it is a lot of fun, and challenging program, and it definitely will make a noticeable difference to your physique when you buy it. Mike Chang is a really nice guy, and he will help you through the program if you have any issues – he also has an energy about him that motivates you to continue after watching his videos!

The workouts are surprisingly fast paced, you’re finished and exhausted before you know it. You can almost immediately notice that your metabolism has increased, as you get to feel warmer than you did before, not just whilst you work out, but long after as well.

The workouts lead to a great functional fitness, which means you can move around much like you did as a child – things are freer and easier to do. The program has some of the usual standard exercises, but performed in a way that makes them a lot more challenging, there are also a lot of exercises that you probably wouldn’t think of doing, but that are great fun, and really really effective.

Once you buy this product, you will have this knowledge forever, and six pack abdominal muscles shortly afterwards. I highly recommend this product having done it myself, please ask me if you have any questions.

Six Pack Shortcuts – The Secrets
The biggest secret to this product is that these workouts create a situation where your body burns calories for up to 48 hours after your workout, instead of just the hour in the gym. The other thing this product will do for you, is provide you with an easy to follow diet program, something that is quite similar to competition dieting, but not quiete as extreme.

The other think that Six Pack Shortcuts also does is give you a diet that actually increases your metabolic rate through the foods that you eat. The ultimate equation is that to lose fat you need to burn more calories than you consume, so these two steps by themselves explain how and why this program is as successful as it is.

Six Pack Shortcuts: Phases

Six Pack Shortcuts is broken down into four phases to build your ultimate six pack, build lean muscle and burn body fat.

Six Pack Shortcuts: Phase 1

Focusses on building total body muscle mass through full body workouts. These workouts are designed to build overall body muscle size and strength. This also gets your used to and in the habit of performing short workouts every week – consistency is the key!

The workouts in this phase are shorter, easier and less intense, so that they build up your overall fitness.

The workouts in this phase take 25 minutes.

Six Pack Shortcuts: Phase 2

In this phase, you will focus on total body fat loss, including the fat over your abs, which makes it easier for you to see your six pack when you develop it! Exercises will be focussed on high intensity workouts to really accelerate fat loss. Your rest times will be reduced while you do weight training, which will also cause an aerobic exercise effect, again causing more calories to be burned.

The workouts In this phase take 30 minutes.

Clich here to get ripped six pack abs, lean muscular body, lose fat, gain self confidence – FAST!

Six Pack Shortcuts: Phase 3

In this phase you will build on your core muscle – breaking through exercise plateaus that might be holding you back. These works are extremely challenging, very intense, consisting of heavy compound exercises that engages all of your body, and activates muscles. This phase is intended to shock your muscles into further growth, including making your abdominals much stronger and defined.

This is a really hard going phase – if you come through this having completely it all properly you will feel a lot stronger, almosae superhuman strength.

Due to the fact that these exercise in this phase are intended to be very heavy, you will at least need a rack to be able to safely do squats and an incline/decline bench for chest pressing.  It is also a good idea to have a training partner to watch you to ensure you don’t hurt yourself.  They can also let you know if your form isn’t up to scratch.

The workouts in this phase take 45 minutes.

Six Pack Shortcuts: Phase 4

In this phase you will lose the last few pounds of fat necessary to reveal the six pack abs that you started the program for! This phase will be the one that is repeated to maintain your six pack abs. This phase also includes the full implementation of the eating and nutrition system. There is also the possibility that you can learn advanced fat loss techniques, if you want to get really low levels of body fat (aimed at competition level fat loss) this phase will increase the use of isolation exercise to keep your physique in tip top shape.

The workouts in this phase take 30 minutes.

Six Pack Shortcuts: Delivery

The course is delivered through a series of videos which can either be downloaded or stream across the internet. If you decide to download these videos, they can be viewed from an iPod, iPhone, iPad, Smartphone or computer that has the ability to play flash movies.

Six Pack Shortcuts: What do I need?

Gym membership is not mandatory – it will help as there is equipment found at a gym that you may not have access to otherwise. Ninety per cent of the program however, can be done with a barbell and dumbbell set at home, and there are many bodyweight workouts too which are pretty effective, but obviously not quite as good as using weights.

This is an absolutely fabulous fitness and body development program that will get you six pack abs, lean muscle, lose your body fat, and keep it that way once you get this program. However, if you are still worried, Mike Chang does offer a 100% money back guarantee, so there is nothing to lose, and I can vouch that this is a serious program that will get you the results that it promises and that you are looking for.

Mike Chang started off by chasing after being able to develop a proper six pack, no matter what he had to do to get it.  In the beginning, he tried purchasing various courses, using supplements, all the shortcuts, and courses he could find to get where he wanted to be.  Throughout this process, even though he made some mistakes with the purchases he made, certain aspects of what he was doing started to work.

Five years ago Mike Change became a personal trainer, and through training his clients, he quickly found what worked for them, and also what did not.  He also realised that most of his clients whilst they had some sort of idea how to build muscle or lose fat, they had no idea how to get six pack abs.  This lack of knowledge meant that a lot of his clients did not have a 6 pack, and were missing out on something – the knowledge to know to get 6 pack abs.

Click here to get ripped six pack abs, build lean muscle and burn fat faster than ever before!

Mike Chang started to become the ‘go-to guy’ for anyone want to build impressive six pack abs in his local area of Houston.  He would get called up when people had tried everything without the results they wanted, but were desperate for those six pack abs.

Mike Chang realised that a lot of his clients were looking specifically to build rock hard six pack abs, so he started to concentrate on training people with this focus in mind.  His clients were very impressed and Mike Chang got them the results that they wanted, once he had imparted his knowledge to them.

These happy customers that Mike Chang has trained were so happy that they suggested that a wider audience than just Houston should hear how to build ripped six pack abs as they believed that others could really benefit as they had.  Mike put together a video series showing how to achieve these amazing results, all borne out of a real workout program that has already been proven to work.

Whilst Mike Chang’s main focus on this product is build ripped six pack abs, he also caters for building lean ripped muscle for the rest of the body, using the same techniques.  The exercises that he puts forward are generally compound in nature.  A lot of the exercises, because they are compound, target the core, and this is where the amazing results stem from.

Click here to get ripped, six pack abs, and burn fat FAST !

Mike’s exercises are very challenging – he attempts to put the body into a calorie and fat burning zone for 48 hours following the exercises, which really accelerates your progress.  He calls this effect the ‘afterburner’ effect – you will have to purchase his course to get into the science behind it, but it really is a lot more effective than you might think.

Mike Chang also runs his own fitness blog (see the resources section on this site), where you can find some of the exercises that he offers – this won’t get you the full program, but give you a taste of how different his workouts are and how effective they will be for you.

This article recommends a number of simple exercises that are intended to bring some strength into your back, and to make your back a little stronger.  Once your back is stronger, we recommend that you continue your training, with general back exercises, and compound exercise to prevent a recurrence of the problems.

Lower Back Exercises 1: Bridge

This exercise is good for your hamstrings, glutes and lower back muscles.

Lie flat on your back with your arms by your sides, and bend your knees, so that your feet are flat on the floor.  Slowly raise your hips off the floor by contracting your hamstrings and glutes, and keeping your abs tucked in.  Bring your hips up so that your hips, knees and shoulders all form a straight line, and hold, before lowering back to the start position.

Click here to find how to build your back stronger than ever, build lean muscle and burn fat!

Lower Back Exercises 2: Hip Roll

This exercise both stretches and strengthens the lower back.

Lie flat on your back with your arms across your chest, and you knees bent.  Turn your head to the left, and move both knees to the right.  Do not try to force the lowering of the knees, just relax.

Slowly return to the start position, and perform the exercise in the opposite direction for both the head and the knees.

Lower Back Exercises 3: Leg Lift

This exercise will strengthen the lower back, and glutes.

Lie down, with a pillow under your hips, and your knees bent.  Lift one leg off the floor slowly and hold, before returning to the start position.  Swap legs and repeat the exercise.

Lower Back Exercises 4: Arm Lift

This exercise will work your back and shoulder.

Lie on the floor, on your stomach, and stretch your arms  out in a ‘v’ position.  Raise one arm, with the thumb pointing skyward and hold.  Lower back to the start position, relax, then swap arms.

Lower Back Exercises 5: Knee to Chest

This exercise is particularly good at stretching the lower back, glutes and hamstrings, as well as strengthening the stomach and hips.

Lie on a flat surface with your legs flat on the floor.  Take one knee and slowly pull it toward your chest until you feel a comfortable stretch in your back.  Keep the other leg outstretched, and stay relaxed particularly your back.

Click here to find how to build  lean muscle burn fat, and get rid of back problems forever – NOW!

Lower Back Exercises 6: Swimming

This is a slightly more advanced version of the Arm Lift.

Lie on the floor on your stomach with your arms above you and your legs straight.

Lift one arm, and the opposite leg, and hold, then release, and return to the start position.  Stay relaxed, and swap arms and legs to the other sides.

Lower Back Exercises 7: Cat Stretch

This exercise really stretches out your back and gets the kinks out of your spine!

On all fours on the floor, keep your back straight.  Flex the spine upwards as a cat would, whilst tucking your chin and tail bone in.  Hold this position, then return to the start position.  Keep relaxed while you do this.

Lower Back Exercises 8:  Side Stretch

This exercise will strength the lower back, and muscles surrounding your back.

Stand up straight, with your feet apart.  Put one arm up, and bend to the opposite side, with your other hand on your waist.  Bend over until your feel a comfortable stretch, and hold, before returning to the start position.  Swap arms, and swap side, and repeat.