Hi Jay First things first take a look at …
September 8, 2010 by Shaun
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Comment posted Effective 6pac building techniques by Shaun.
Hi Jay
First things first take a look at this post
Muscle building from Fat, Muscle building from Bone
http://www.stayfitbug.com/?p=146
And
How to increase your metabolism
http://www.stayfitbug.com/?p=219
Start to do some green exercises like swimming, bike riding, yoga, climbing.
Once you have toned it up a bit from doing green exercises then make sure you eat good food such as…
SPINACH: Is muscle fuel and helps repair muscles after working out (but you have to eat loads of it 
)
PINEAPPLE AND PAPAYA: Speeds up muscle recovery and helps breakdown and digest protein
SALMON: Good for cardio
PASTA WITH MEAT SAUCE: Building and repairing muscle
PORK TENDERLOIN: Reduce fat around your waist
CHOCOLATE MILK (yes: water isn’t the best): Hydration: chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.
COFFEE: Good for pain relief after workouts
COLD WATER: Endurance
GREEN TEA: Muscle recovery
When you start to do the exercises listed above, it will take you 4-6 weeks of very hard work to get at least a 4 pack, and for moderate work around 10 weeks. YOU CAN DO IT
Also follow one of my recent articles for some extra tone and strength.
Help! I Can Barely Lift My Own Body Weight, How Do I Start?
http://www.stayfitbug.com/?p=751
Make sure you let me know how you get on, i’d be glad to help and guide you.
Shaun also commented
- Hi Gabriel
If you want to get rid of your beer belly, follow the process outlined in the Build A 6 Pac: From Flab To Flat Ebook http://www.stayfitbug.com/build-muscle-guide/
That really will help you as I outlined a step by step guide to slimming down and then to build back up to build a 6 Pac.
- The best thing you can do is get back into a high intensity cardio work out. That involves doing a hill run twice a week. The reason for doing high intensity is that you will lose your belly much quicker then doing a low intensity workout everyday, such as jogging/ slow cycling. You could also Add these foods to your diet,
http://www.stayfitbug.com/the-fitness-bug/12-best-foods-to-burn-fat-and-build-muscle-for-your-abs/
Lay off any fast food. You could also add pork tenderloin to that list. That is known for reducing fat around the waist area.
In general, you don’t need a work routine as such. Just
1. High intensity cardio – once twice a week
2. Follow the above diet
3. Then follow this article and http://www.stayfitbug.com/the-fitness-bug/the-best-exercises-to-work-lower-abs/If you do all of that along with your current sports, you will get your stomach flat in no time. If you wish to start setting some goals again, have a read of my guest post on dieselcrew.com. That will help you a lot.
http://www.dieselcrew.com/how-much-weight-training-and-cardio/ - Ok. Abs don’t come from anything, every one already has abs. Most people just have to lose ‘body fat’ and keep to a good ‘diet’ to eventually start to see them. Then they would have to follow exercises outlined in this article to mold a great set of abs in a relatively short space of time!!
- 1) Focus on eating those key foods that i mentioned
2) focus on leg lifts, the ones you can see in the article. Those will really work your abs to definition. Better yet they will start to work your lower abs. For a live demonstration have a look at the video above.What i did was 150 sit ups every day for 3 months, before i knew it my 6 pac was there!! Try that if you want, worked very well for me.
Start today!!!
If you want i’ll get a schedule and put it up on the site. we can upload it to a secure place and i’ll follow it with you day by day. It’s all about goal setting
http://www.stayfitbug.com/?p=831
- Go for it man. Let me know how you get on, i’d love to hear your experiences!!
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Nice tips Shaun. I’m going to give them a try.
Shaun Reply:
August 20th, 2009 at 2:11 pm
Go for it man. Let me know how you get on, i’d love to hear your experiences!!
will your technique help me get rid of a slight belly ive got and give me at least a for pack and how long will it take me to see the effects?
Shaun Reply:
August 25th, 2009 at 10:10 am
Hi Jay
First things first take a look at this post
Muscle building from Fat, Muscle building from Bone
http://www.stayfitbug.com/?p=146
And
How to increase your metabolism
http://www.stayfitbug.com/?p=219
Start to do some green exercises like swimming, bike riding, yoga, climbing.
Once you have toned it up a bit from doing green exercises then make sure you eat good food such as…
SPINACH: Is muscle fuel and helps repair muscles after working out (but you have to eat loads of it
)
PINEAPPLE AND PAPAYA: Speeds up muscle recovery and helps breakdown and digest protein
SALMON: Good for cardio
PASTA WITH MEAT SAUCE: Building and repairing muscle
PORK TENDERLOIN: Reduce fat around your waist
CHOCOLATE MILK (yes: water isn’t the best): Hydration: chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.
COFFEE: Good for pain relief after workouts
COLD WATER: Endurance
GREEN TEA: Muscle recovery
When you start to do the exercises listed above, it will take you 4-6 weeks of very hard work to get at least a 4 pack, and for moderate work around 10 weeks. YOU CAN DO IT
Also follow one of my recent articles for some extra tone and strength.
Help! I Can Barely Lift My Own Body Weight, How Do I Start?
http://www.stayfitbug.com/?p=751
Make sure you let me know how you get on, i’d be glad to help and guide you.
you can kinda see where my 4 pack outline is how do i make that stand out and look better in the mirror
Shaun Reply:
August 25th, 2009 at 10:41 am
1) Focus on eating those key foods that i mentioned
2) focus on leg lifts, the ones you can see in the article. Those will really work your abs to definition. Better yet they will start to work your lower abs. For a live demonstration have a look at the video above.
What i did was 150 sit ups every day for 3 months, before i knew it my 6 pac was there!! Try that if you want, worked very well for me.
Start today!!!
If you want i’ll get a schedule and put it up on the site. we can upload it to a secure place and i’ll follow it with you day by day. It’s all about goal setting
http://www.stayfitbug.com/?p=831
This is simply the dumbest article I have ever read.
Abs come from 2 things,
diet
and
body fat
Shaun Reply:
August 31st, 2009 at 11:55 pm
Ok. Abs don’t come from anything, every one already has abs. Most people just have to lose ‘body fat’ and keep to a good ‘diet’ to eventually start to see them. Then they would have to follow exercises outlined in this article to mold a great set of abs in a relatively short space of time!!
I am a very sporty guy, and play on the varsity team for Basketball and Volleyball. I am 16 years old 6’2 and 180 pounds. However after coming back from a winter 5 weeks holiday where i did almost no sports/physical activity i have a bit of a belly. Where as the rest of my body is tone, i am unable to loose this little pot belly i have. I was wondering what advice you have for me for a workout everyday that doesn’t take up too much time + require special equipment. Also it is hard for my mum to cook diet food as she has to feed 6 others, so what are some easy changes to my diet that i can start doing. Thanks
Shaun Reply:
November 3rd, 2009 at 4:11 pm
The best thing you can do is get back into a high intensity cardio work out. That involves doing a hill run twice a week. The reason for doing high intensity is that you will lose your belly much quicker then doing a low intensity workout everyday, such as jogging/ slow cycling. You could also Add these foods to your diet,
http://www.stayfitbug.com/the-fitness-bug/12-best-foods-to-burn-fat-and-build-muscle-for-your-abs/
Lay off any fast food. You could also add pork tenderloin to that list. That is known for reducing fat around the waist area.
In general, you don’t need a work routine as such. Just
1. High intensity cardio – once twice a week
2. Follow the above diet
3. Then follow this article and http://www.stayfitbug.com/the-fitness-bug/the-best-exercises-to-work-lower-abs/
If you do all of that along with your current sports, you will get your stomach flat in no time. If you wish to start setting some goals again, have a read of my guest post on dieselcrew.com. That will help you a lot.
http://www.dieselcrew.com/how-much-weight-training-and-cardio/
I got my pot belly from drinking a lot of beer. now i have to do a lot of Cardio to remove my pot belly.*.-
Shaun Reply:
May 5th, 2010 at 2:42 am
Hi Gabriel
If you want to get rid of your beer belly, follow the process outlined in the Build A 6 Pac: From Flab To Flat Ebook http://www.stayfitbug.com/build-muscle-guide/
That really will help you as I outlined a step by step guide to slimming down and then to build back up to build a 6 Pac.