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Since ordering Nitrobol seven weeks ago I have gained about 20 pounds of straight muscle. I didn’t think I could get to this bodyweight. For a long time I was stuck at 165 but today I am 186 and still growing. Everyone around me things I am on the juice but when I show them the Nitrobol bottle they want to know more.
Thanks for everything,
Lionel E. Pope II
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Fitness Tips For 5/9/2012
Effective Ab Workout
By John Cleary
If you turn on the TV, each day you will be bombarded with the latest and greatest exercise device that promises to magically shed those pounds in only ten minutes a day. Abdominal contraptions seem to be the biggest seller of all the machines. You’ve seen them; space-age-looking springs that you push with your gut, or a rolling device that is supposed to help make your sits easier. These machines are really not needed. The only thing that is going to reduce your waistline is honest hard work. Those machines simplify your workout and make your effort less effective. If you want to really hit your abs, try this. Take about three days a week and alternate a group of ab exercises such as crunches, side crunches, and seated crunches. No machine necessary.
Let’s take a further look at an effective ab workout. To really hit the abs and slim your waistline you, will need to develop your abs as well as burn fat. You can have the most developed abs in the world, but you won’t see them if they are buried under a lot of fat. To work out the abs effectively, you will need to do a combination of ab and aerobic exercise, at least 3 to 4 days a week. I recommend you do one-hour workouts split in half: 30 minutes for abs and 30 minutes for aerobics. The following exercises should be done for three to four sets of 20 reps each.
Crunches – Works the overall ab area. Lay on the floor with your knees up. Cross your arms over your body and slowly crunch your body up.
Side crunches – Works your side oblique muscles. Start out as you would a crunch, but instead of going straight up, twist your right arm towards your left knee and vice versa.
Seated crunches – Works your lower abs. Sit on a bench, close to the edge. Support your weight with your hands. Tilt back a bit and extend your legs out with a slight bend and slowly pull legs to chest.
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How to Build Muscle While Losing Fat
Can you really build muscle and burn fat at the same time?
Yes, you can! As long as you follow these muscle building
and fat burning rules:
Your workouts should be intense. You should be taking no more than 60 second breaks between sets, and your workouts should not last
longer than 1 hour.
Don’t waste time doing high reps with light weights because that is a myth, and you won’t get ripped doing it.
Lift heavy, as that is how you build muscle.
Eat high in protein but cut back on carbohydrates, this forces your
body to burn fat for fuel.
Also here are two important facts:
1) In order to build muscle, you need to take in more calories than you require in a day.
2) In order to lose fat, you need to take in less calories than you need in a day.
So if you want to both build muscle and lose fat at the same time, you will need to cycle between a lower calorie intake and a higher calorie intake.
A good way to do this is for the five weekdays eat high protein with low carbohydate and lower calorie intake, then on the weekend you can up the carbohydrates and calories for 2 days before switching back to the lower level.
Get at least eight hours of sleep, if youre young (less than 21) strive for nine hours a night or more. Make sure that your body part/muscle is recovered before you work it again.
You need to go in there with the right mindset! It’s not always easy to stay focused and follow the items listed above. You need decide for yourself that even if it’s hard you are still going to do it and stick with it.
Make short-term goals (ex. this month I will drop 2% fat and gain 2 lbs. of muscle).
Reward yourself, (ex. if I stick with it for four weeks with out “cheating” I will take myself out to dinner).
Note: For more information checkout…
The Guide Building Muscle While Losing Fat
I’m gonna PROVE that Everyone Is Dead Wrong When They Say You Can’t Gain Muscle and Lose Fat at the Same Time!
I’ve discovered an effective and efficient training system that allows you to actually pack on lean muscle WHILE you melt off unwanted fat.
If you want to gain muscle mass and lose fat in the fastest and easiest way Possible… this will be one of the most important messages you read…