How to get six pack

I will give the secrets in just a few words ...to get the six pack you need to be less than 10% body fat ...and you can do this in the kitchen not in the gym ...so its all about your diet not your abs workout                                                   
                                                            

   

Workout Without Weights

I found this and i found it very useful i hope you like it 

As a follow up to my last post (regarding the need for strength training in a weight loss program), I wanted to provide some suggestions for resistance exercises you could do at home even if you don't have any equipment. Here are some exercises that will hit all of your major muscle groups, and a few suggestions for how you can progress them over time.
When you are working out with weights, you would most likely select a weight that you could only perform 8-15 repetitions of that exercise before tiring out. When using just your body weight, I would suggest performing as many repetitions as it takes to reach that point of fatigue. If you find yourself doing 30+, then you might want to find a way to make the exercise more challenging.

1. LEGS: lunges, bridges, squats, prisoners squats
I would suggest selecting 1-2 of these exercises per workout.

Lunges: you can move forward, side, and reverse (turning behind you at a diagonal and stepping back forward). You can keep your feet in place and continue lunging up and down, then progress to starting with your feet together and stepping out for each lunge. Try performing a full set and then holding at the bottom and pulsing to get a little more burn.
You can also progress to balancing after each lunge.

Floor bridges: One of my favorite exercises to strengthen your glutes and open your hips.
You can lift and lower on both legs or one leg, hold at the top and alternate leg lifts, and hold at the top and pulse.


Squat: Perform single repetitions, hold at the bottom and pulse, or perform jump squats landing back in the squat position.

Prisoners Squats: Squat low then press up onto your tip toes.

2. CHEST: Push ups, push ups, push ups

Progress from kneeling with your body elevated, to kneeling on the ground, to an incline push up on your toes, regular push up on the ground, and finally a decline push up with your feet elevated.
If you are up for the challenge, check out hundredpushups.com to work your way up to 100 in six weeks.

3. Back: Cobras, supermans, and YTAs
For me, the back is a difficult muscle to work without having weights (or a bar to do pull ups). These are certainly lighter weight exercises, but they would at least keep your back muscles "activated."

Cobra: Keeping your feet pressed into the ground, lift your chest and shoulders off the mat. Make sure to squeeze your shoulder blades in order to activate your upper back.

Superman: Lifting opposite arm and leg, alternate from side to side. This will focus more on your core and lower back.

YTA: This can be performed standing or with your stomach on a stability ball. From standing, come into a partial squat, bending forward at the hips. Start with your arms together in front of you (picture 1), lift your arms into a high-V (Y), back to starting position, then out into a T, back to starting position, and then out into a low-V (A). Focus on squeezing your shoulder blades together each time. Picture 3 shows the balance option, performing the series standing on one leg (still in a partial squat and bent forward).
You can also transition between the Y-T-A without coming back to the starting position in between. If you have light dumbbells, you can add those as well.

4. Arms: Dips and close-arm push ups
Both of these mostly work triceps. Biceps are another difficult one to focus on without weights to do curls or a bar to do close-arm pull ups.

Dips: Find a chair, bench, or step to use for dipping. Fingers should face forward, elbows should point back (not out to the sides), and hips should drop close to the bench (instead of further forward). Increasing the height of your bench and also propping your feet on another surface will help to challenge the move.

Close-arm push ups: bringing your hands closer together (right under your shoulders) and keeping your elbows close to your sides while performing push ups with add more focus to your triceps.

5. Core: Plank with knees and "the dead bug"

Plank with knees: Hold a push up position and pull one knee to the same elbow or opposite elbow.

Dead bug: Lift your arms and legs up toward the ceiling and then alternate lowering opposite arm and leg - don't let them touch the ground. Make sure to press your lower back into the mat. Bending your knees and limiting your range of motion will make this exercise easier, straightening your legs and dropping them closer to the ground will make it more challenging.

So there you have it! I would suggest performing 2-3 sets of each of the exercises you chose to do. Keep your heart rate up by performing 30-60 second cardio spurts in between each set.
Do your strength training exercises 2-3 days a week to make sure you maintain (and hopefully increase) your muscle mass and your metabolism! It should only take you ~30 minutes.

Let me know how it goes, if you have any questions, and if you have any other great exercises to add to the list.

Have a HEALTHY day!
~ Fit Britt

PS - the 'model' in this post is sporting the ExerSpy arm band with counts how many calories you burn each day (as well as your steps, physical activity, and sleep efficiency) - a great tool for managing your weight loss that can be purchased here (as well as any other fitness equipment needs!)

best Abs exercises

These exercises are one of the best for abs and waist and the most effectively and they are my favorite too ..and you can practice it just at home 

What you eat determine your weight

Lose Weight Tips

When you realise that you need to lose weight what is the first thing that you do? Search for a diet and then start on it? This would be the approach that most people take, but with most diets, they make you stick to a strict regime that must be followed to lose the weight. Instead you could find some lose weight tips and then follow them. To lose weight you do not necessarily have to follow a difficult and awkward diet plan, you just need to make a few small changes to your lifestyle.

Follow these lose weight tips to watch the pounds come off quickly and easily

- Walk to work or school instead of taking the car or bus. This is very easy to do, plus you will save money too. A brisk walk can burn a surprising amount of calories without being too strenuous. This is perfect if you are a beginner to any form of exercise.

- Eat a large plate of vegetables.

This will help you to feel full, and most vegetables are very low in calories, so you won;t be going over your daily limit. Avoid sweet vegetables like swede, parsnip,carrot and sweet potatoes. These are high in calories so opt for green vegetables like green beans which are loaded with fibre and low in calories.

- Don’t weight yourself too often. This will help you to avoid feeling demotivated if you haven’t lost weight overnight which is very unlikely, not to mention unsafe.

- Never skip breakfast. This is the most important meal of the day, and kick starts your metabolism in the morning after at least 8 hours away from eating. Your metabolism need to be keep in great shape if you want to make it easier to lose the weight

- Don’t eat sugar. Sugar is the sure-fire way to gain weight, and not lose any.

It causes you to store the excess sugar in your blood as fat which you just don’t need. Sugar can be found in many processed foods, even in slimming foods and snacks, so be very careful when checking labels.

- Boost your metabolism. This is definitely the best thing you can do for your weight loss. Your metabolism is the rate at which you burn calories, so the higher it is, the more calories your will burn and therefore the more weight you will lose. Don’t waste your efforts dieting with a slow metabolism, you can burn more fat with the same amount of dieting efforts if you just increase your metabolic rate

Healthy Diet

Many individuals can easily hint their health matters back to which sort they eat. The food we eat is the fuel that powers out bodies. Put in greasy foods filled with preservatives and do not turn out to be shocked that you are overweight and out of shape. Keep doing that and lots of health difficulties will follow.

Lactose Intolerance
Lactose is a sugar found in milk and milk produces. Lactose intolerance is the lack to digest lactose. In the small intestines the enzyme, lactase is deficient in breaking down lactose into two easier styles of sugar forms glucose and galactose. When lactose is broken down into glucose and galactose it is permitted to absorb into the blood steam. Lactose intolerance develops over the course of time and lots of don’t show signs till early childhood or early adulthood.

This type of diet also allows for your system to remove toxins, break bad habits and to lose weight whilst providing it with some of the vital vitamins it requires for energy.

-Bread and baked goods
-Processed breakfast foods: doughnuts, frozen waffles, pancakes, toaster pastries and sweet rolls

Is this diet a health food regimen for adults?
One could guess that this may become a healthful diet.

Yet, in fact, the calorie consumption is too low for an adult to adopt for a protracted time period and the diet would not meet the health wants for an adult. Baby food is health-giving for babies. It is in fact meant for babies. Yet, they don’t have all the appropriate nutritional vitamins adults need. Adults are more colossal and thus they are in need of much more nutritional vitamins and minerals per day.

If you want to lose a few pounds and just like the style of infant food, you may decide to provide this diet a go.

But become warned, baby meals is not an affordable route to lose weight, either.

Find out the secrets of health diet here.

Patrice Pfeiffer is a commentator on the subject of Health Diet who also discloses information molecular weight buying,low calorie foods,exercise plans on http://www.caloriediets.net

What you eat determine your waist size

The human body requires seven major types of nutrients

A nutrient is a source of nourishment, an ingredient in a food, e.g. protein, carbohydrate, fat, vitamin, mineral, fiber and water. Macronutrients are nutrients we need in relatively large quantities. Micronutrients are nutrients we need in relatively small quantities. 

Energy macronutrients - these provide energy, which is measured either in kilocalories (kcal) or Joules. 1 kcal = 4185.8 joules.

• Carbohydrates - 4 kcal per gram
  
  Molecules consist of carbon, hydrogen and oxygen atoms. Carbohydrates include monosaccharides (glucose, fructose, glactose), sisaccharides, and polysaccharides (starch).
  
  Nutritionally, polysaccharides are more favored for humans because they are more complex molecular sugar chains and take longer to break down - the more complex a sugar molecule is the longer it takes to break down and absorb into the bloodstream, and the less it spikes blood sugar levels. Spikes in blood sugar levels are linked to heart and vascular diseases.


• Proteins - 4 kcal per gram
  
  Molecules contain nitrogen, carbon, hydrogen and oxygen. Simple proteins, called monomers, are used to create complicated proteins, called polymers, which build and repair tissue. When used as a fuel the protein needs to break down, as it breaks down it gets rid of nitrogen, which has to be eliminated by the kidneys.


• Fats - 9 kcal per gram
  
  Molecules consist of carbon, hydrogen, and oxygen atoms. Fats are triglycerides - three molecules of fatty acid combined with a molecule of the alcohol glycerol. Fatty acids are simple compounds (monomers) while triglycerides are complex molecules (polymers). For more details on dietary fat, go to What is fat? How much fat should I eat?

Other macronutrients. These do not provide energy

• Fiber
  
  Fiber consists mostly of carbohydrates. However because of its limited absorption by the body, not much of the sugars and starches get into the blood stream. Fiber is a crucial part of essential human nutrition. For more details go to What is fiber? What is dietary fiber?


• Water
  
  About 70% of the non-fat mass of the human body is water. Nobody is completely sure how much water the human body needs - claims vary from between one to seven liters per day to avoid dehydration. We do know that water requirements are very closely linked to body size, age, environmental temperatures, physical activity, different states of health, and dietary habits. Somebody who consumes a lot of salt will require more water than another person of the same height, age and weight, exposed to the same levels of outside temperatures, and similar levels of physical exertion who consumes less salt. Most blanket claims that 'the more water you drink the healthier your are' are not backed with scientific evidence. The variables that influence water requirements are so vast that accurate advice on water intake would only be valid after evaluating each person individually.

Micronutrients

• Minerals
  
  Dietary minerals are the other chemical elements our bodies need, apart from carbon, hydrogen, oxygen and nitrogen. The term "minerals" is misleading, and would be more relevant if called "ions" or "dietary ions" (it is a pity they are not called so). People whose intake of foods is varied and well thought out - those with a well balanced diet - will in most cases obtain all their minerals from what they eat. Minerals are often artificially added to some foods to make up for potential dietary shortages and subsequent health problems. The best example of this is iodized salt - iodine is added to prevent iodine deficiency, which even today affects about two billion people and causes mental retardation and thyroid gland problems. Iodine deficiency remains a serious public health problem in over half the planet.
  
  Experts say that 16 key minerals are essential for human biochemical processes by serving structural and functional roles, as well as electrolytes:
  
  
  • Potassium
    
    What it does - a systemic (affects entire body) electrolyte, essential in co-regulating ATP (an important carrier of energy in cells in the body, also key in making RNA) with sodium.
    Deficiency - hypokalemia (can profoundly affect the nervous system and heart).
    Excess - hyperkalemia (can also profoundly affect the nervous system and heart).
    
  • Chloride
    
    What it does - key for hydrochloric acid production in the stomach, also important for cellular pump functions.
    Deficiency - hypochleremia (low salt levels, which if severe can be very dangerous for health).
    Excess - hyperchloremia (usually no symptoms, linked to excessive fluid loss).
    
  • Sodium
    
    What it does - a systemic electrolyte, and essential in regulating ATP with potassium.
    Deficiency - hyponatremia (cause cells to malfunction; extremely low sodium can be fatal).
    Excess - hypernatremia (can also cause cells to malfunction, extremely high levels can be fatal).
    
  • Calcium
    
    What it does - important for muscle, heart and digestive health. Builds bone, assists in the synthesis and function of blood cells.
    Deficiency - hypocalcaemia (muscle cramps, abdominal cramps, spasms, and hyperactive deep tendon reflexes).
    Excess - hypercalcaemia (muscle weakness, constipation, undermined conduction of electrical impulses in the heart, calcium stones in urinary tract, impaired kidney function, and impaired absorption of iron leading to iron deficiency).
    
  • Phosphorus
    
    What it does - component of bones and energy processing.
    Deficiency - hypophosphatemia, an example is rickets.
    Excess - hyperphosphatemia, often a result of kidney failure.
    
  • Magnesium
    
    What it does - processes ATP and required for good bones.
    Deficiency - hypomagnesemia (irritability of the nervous system with spasms of the hands and feet, muscular twitching and cramps, and larynx spasms).
    Excess - hypermagnesemia (nausea, vomiting, impaired breathing, low blood pressure). Very rare, and may occur if patient has renal problems.
    
  • Zinc
    
    What it does - required by several enzymes.
    Deficiency - short stature, anemia, increased pigmentation of skin, enlarged liver and spleen, impaired gonadal function, impaired wound healing, and immune deficiency.
    Excess - suppresses copper and iron absorption.
    
  • Iron
    
    What it does - required for proteins and enzymes, especially hemoglobin.
    Deficiency - anemia.
    Excess - iron overload disorder; iron deposits can form in organs, particularly the heart.
    
  • Manganese
    
    What it does - a cofactor in enzyme functions.
    Deficiency - wobbliness, fainting, hearing loss, weak tendons and ligaments. Less commonly, can be cause of diabetes.
    Excess - interferes with the absorption of dietary iron.
    
  • Copper
    
    What it does - component of many redox (reduction and oxidation) enzymes.
    Deficiency - anemia or pancytopenia (reduction in the number of red and white blood cells, as well as platelets) and a neurodegeneration.
    Excess - can interfere with body's formation of blood cellular components; in severe cases convulsions, palsy, and insensibility and eventually death (similar to arsenic poisoning).
    
  • Iodine
    
    What it does - required for the biosynthesis of thyroxine (a form of thyroid hormone).
    Deficiency - developmental delays, among other problems.
    Excess - can affect functioning of thyroid gland.
    
  • Selenium
    
    What it does - cofactor essential to activity of antioxidant enzymes.
    Deficiency - Keshan disease (myocardial necrosis leading to weakening of the heart), Kashing-Beck disease (atrophy degeneration and necrosis of cartilage tissue).
    Excess - garlic-smelling breath, gastrointestinal disorders, hair loss, sloughing of nails, fatigue, irritability, and neurological damage.
    
  • Molybdenum
    
    What it does - vital part of three important enzyme systems, xanthine oxidase, aldehyde oxidase, and sulfite oxidase. It has a vital role in uric acid formation and iron utilization, in carbohydrate metabolism, and sulfite detoxification.
    Deficiency - may affect metabolism and blood counts, but as this deficiency is often alongside other mineral deficiencies, such as copper, it is hard to say which one was the cause of the health problem.
    Excess - there is very little data on toxicity, therefore excess is probably not an issue.


• Vitamins
  
  These are organic compounds we require in tiny amounts. An organic compound is any molecule that contains carbon. It is called a vitamin when our bodies cannot synthesize (produce) enough or any of it. So we have to obtain it from our food. Vitamins are classified by what they do biologically - their biological and chemical activity - and not their structure.
  
  Vitamins are classified as water soluble (they can dissolve in water) or fat soluble (they can dissolve in fat). For humans there are 4 fat-soluble (A, D, E, and K) and 9 water-soluble (8 B vitamins and vitamin C) vitamins - a total of 13.
  
  Water soluble vitamins need to be consumed more regularly because they are eliminated faster and are not readily stored. Urinary output is a good predictor of water soluble vitamin consumption. Several water-soluble vitamins are manufactured by bacteria.
  
  Fat soluble vitamins are absorbed through the intestines with the help of fats (lipids). They are more likely to accumulate in the body because they are harder to eliminate quickly. Excess levels of fat soluble vitamins are more likely than with water-soluble vitamins - this condition is called hypervitaminosis. Patients with cystic fibrosis need to have their levels of fat-soluble vitamins closely monitored.
  
  We know that most vitamins have many different reactions, which means they have several different functions. Below is a list of vitamins, and some details we know about them:
  
  
  • Vitamin A
    
    chemical names - retinol, retinoids and carotenoids.
    Solubility - fat.
    Deficiency disease - Night-blindness.
    Overdose disease - Keratomalacia (degeneration of the cornea).
    
  • Vitamin B₁
    
    chemical name - thiamine.
    Solubility - water.
    Deficiency disease - beriberi, Wernicke-Korsakoff syndrome.
    Overdose disease - rare hypersensitive reactions resembling anaphylactic shockwhen overdose is due to injection. Drowsiness.
    
  • Vitamin B₂
    
    chemical name - riboflavin
    Solubility - water
    Deficiency disease - ariboflanisosis (mouth lesions, seborrhea, and vascularization of the cornea).
    Overdose disease - no known complications. Excess is excreted in urine.
    
  • Vitamin B₃
    
    chemical name - niacin.
    Solubility - water.
    Deficiency disease - pellagra.
    Overdose disease - liver damage, skin problems, and gastrointestinal complaints, plus other problems.
    
  • Vitamin B₅
    
    chemical name -pantothenic acid.
    Solubility - water.
    Deficiency disease - paresthesia (tingling, pricking, or numbness of the skin with no apparent long-term physical effect).
    Overdose disease - none reported.
    
  • Vitamin B₆
    
    chemical name - pyridoxamine, pyridoxal.
    Solubility - water.
    Deficiency disease - anemia, peripheral neuropathy.
    Overdose disease - nerve damage, proprioception is impaired (ability to sense stimuli within your own body is undermined).
    
  • Vitamin B₇
    
    chemical name - biotin.
    Solubility - water.
    Deficiency disease - dermatitis, enteritis.
    Overdose disease - none reported.
    
  • Vitamin B₉
    
    chemical name - folinic acid.
    Solubility - water.
    Deficiency disease - birth defects during pregnancy, such as neural tube.
    Overdose disease - seizure threshold possibly diminished.
    
  • Vitamin B₁₂
    
    chemical name - cyanocobalamin, hydroxycobalamin, methylcobalamin.
    Solubility - water.
    Deficiency disease - megaloblastic anemia (red blood cells without nucleus).
    Overdose disease - none reported.
    
  • Vitamin C
    
    chemical name - ascorbic acid.
    Solubility - water.
    Deficiency disease - scurvy, which can lead to a large number of complications.
    Overdose disease - vitamin C megadosage - diarrhea, nausea, skin irritation, burning upon urination, depletion of the mineral copper, and higher risk of kidney stones.
    
  • Vitamin D
    
    chemical name - ergocalciferol, cholecalciferol.
    Solubility - fat.
    Deficiency disease - rickets, osteomalacia (softening of bone), recent studies indicate higher risk of some cancers.
    Overdose disease - hypervitaminosis D (headache, weakness, disturbed digestion, increased blood pressure, and tissue calcification).
    
  • Vitamin E
    
    chemical name - tocotrienols.
    Solubility - fat.
    Deficiency disease - very rare, may include hemolytic anemia in newborn babies.
    Overdose disease - one study reported higher risk of congestive heart failure.
    
  • Vitamin K
    
    chemical name - phylloquinone, menaquinones.
    Solubility - fat.
    Deficiency disease - greater tendency to bleed.
    Overdose disease - may undermine effects of warfarin.

Most foods contain a combination of some, or all of the seven nutrient classes. We require some nutrients regularly, and others less frequently. Poor health may be the result of either not enough or too much of a nutrient, or some nutrients - an imbalance.

Before go to the gym

It is so important to know this things before start go to the gym .
First you have to determine the reason why you want to go to the gym , is it for :
.Lose weight
.Gain weight
.Get some muscle
.Stay in good shape
. ...
What ever what is for you have to put your goal first because each case have different ways.
Good after you determine your goal you are going to need a plane including workouts, diet.
Well lets talk about losing weight :
It's so simple, this ways i tried it whit my trainee in the gym and it always work and its about how much you want to loos in a week i will give you my ways to lose weight  in details in other post but now i will give you the basics :
First  your diet should include less carbohydrate and more protein and of course vitamins and no fat and no sugar
.your carbohydrate source should be from pure grain( bread, pasta.....), potato, rice(brown rice better).
.your protein source i prefer white meat(chicken, turkey) in loos weight diet , fish, white eggs.
.your vitamins, i always tell my trainee to take multivitamin and of course fruit except (bananas and grapes,figs, mango), and vegetables.
.liquids : you should drink a half of your weight in pounds of ounce liquid ex( your weight is 200 pound you should drink a 100 ounce of liquids) try to make water 80 % or 90% of your daily liquids ,you can drink coffee and tea but with no sugar , juice just fresh no Preservatives , and 0% fat milk .
second your workout program , i will give my loosing weight program whit loosing weight diet in details but now i'll give you the basics
.more cardio
.more reps  for ex 10 to 15 reps depend on what muscle you workout
. ....

To gain weight 
Your diet its what all about ,you have to make your daily calories more then 2000 for ex your daily calories is 2000 and you want to gain 1 kg it about 2 pounds you have to make your daily calories 3000, and this calories should be from more carbohydrate about 60% carb's and 30% protein and 10% fat, and your fat source should be just from meat milk olive oil.
Workout program :
. less cardio
. less rep and more weight
. focus , form , tempo
To get some muscle 
This one is a little bit complicated and you have to be focus with your diet and your workout program
the diet for ex if you want to get 6 pack and good looking body you have to 50% carb's and 50% protein and no fat no sugar but you workouts should be
. more cardio
. less rep and more weight
. focus on form and tempo is so so important

To stay in good shape
Just make it simple , watch your fat source, eat healthy more fruits more vegetables, meat and pasta staff like that its just how about you cook it always cook healthy, use olive oil .....
your workout make it simple too,
. do cardio exercise at least 10 to 20 min
. weight exercise, just do it the simple way ..3 sets each set 10 reps and like that ..
30 to 40 min in the gym its enough to make you in good shape
..................................................................................................................................................................
I will talk about each case in details ,diet you need ,workout programs ...and let me tell its not that hard what ever your goal is but just try always to do it the right way and do not follow the TV SHOWS they are not gonna help you and always there is a warning message at first to do not do it that way so you need personal trainer and i'am going to give you that and always remember you can contact me at anytime .

healthy food, unhealthy food