OMG … these abs! (sigh)

How to Get the Perfect Abdominal Muscles

August 4, 2009

If yours is a replication of my nature, then I am very much sure that you have done every possible thing in the past years to obtain a six-pack to perfection.

At the same time, I can also definitely say that you must have held a white flag in your hand after a couple of week’s time right at the moment when you found out that your purpose has been underachieved i.e. instead of growing an eye enticing six pack, your stomach has put on some weight and increased in size.

Don’t worry because I have the right solution as to why such attempts of developing a six pack led to failure and on following my six pack helpful tips, which I am about to reveal, you will definitely fulfill your goal effectively and at a much rapid rate.

1. To begin with, the ratio of body fat should be kept at as minimum as possible. 15% is ideal for women and 10% is ideal for men when it comes to the matter of body fat.

In fact, we can say that every man or woman has a six pack concealed under a couple of layers of body fat. Please don’t let panic into your mind by reading what I have said just now. I only meant to have a proper diet and not to starve for weeks.

2. Fat and calories can be burned via metabolism and this process accelerates if smaller meals are taken frequently i.e. every 2 - 3 hours.

3. Now, coming to the ideal diet required, let us say that a proper combination of proteins and carbohydrates containing low glycemic values (these carbs prevent you to feel hungry as they burn slowly) in the right proportions is the best possible solution.

4. We must always remember that burning calories to the consumption of calories ratio should be above 1. In order to do this, the correct type of exercises is needed to be performed like the resistance exercises or the cardiovascular exercises, which ensures calorie burning.

5. Performing a large number of sit-ups only increases the size of your stomach instead of reducing the ratio of body fat. The sit up exercise is not exactly effective, as it does not concentrate on enhancing the shape of the abdominal muscles.

How To Get Six Pack Abdominal Muscles Fast

Why isn’t there a “Gay Man's Boot Camp” where I live???

 

Gay Mens Boot Camp

THIS is the GAY MEN’S fitness boot camp program in NYC you’ve been hearing about! We are the FIRST and ONLY boot camp program devoted entirely to gay men!

The Stats:

• Monday – Friday for 4 weeks
• 6am – 7am
• Christopher Street Pier in the West Village, NYC
• Butt kicking workouts, Sport specific exercises, Fat blasting FUN
• Each day varies in mode and intensity so you will NEVER be bored
• FAQ and MORE of WHAT TO EXPECT

This boot camp program is not about being better the guy next to you. It’s about improving yourself, having “time with the guys” and getting in great shape – FAST!

Gay Man's Boot Camp NYC

“I think my shirt just ripped …”

A cigarette & juice button … really???

July 21, 2009

As a man you are really keen to know how you need to get around the way of building big muscles. It is known that the lack of stern features of masculinity like strong muscles leads to a low self-esteem in most men.

This is largely due to the fact that the opposite sex expects men to have bold muscles and a lack of these will surely lead to a low self-esteem.

Some have considered the idea of getting into health and fitness programs to develop bold muscles but have been watered down by some form of discouragement associated with the level of commitment, which goes along with the determination to achieve set health and fitness goals.

Building Big Muscles

XY Club: video on crunch exercise for 6-pack abs

The Six Simple Steps to Fat Loss Success for Beginners

19.7.09

For beginners, getting into fitness can be intimidating and confusing. But it doesn't have to be that way. In fact, getting fit is one of the most straightforward tasks you’ll attempt in the New Year.

Fortunately, reaching your fitness goals requires only two things; discipline (that’s up to you) and a set of simple guidelines (which I am happy to provide).

Men's Health and Fitness

Rules to being a Man of Fitness

 

Some tips in keeping a man's fitness level high, efficient and safe:

1.) Drink quite a lot of water all through out the day, especially when working out.

2.) Do exercises properly using the correct techniques, whether it's weight lifting or aerobic exercises. Always read and understand, and follow of course, the instructions outlined by the personal trainer.

3.) Make sure there is always a spotter present when lifting weights.

4.) Challenge the muscles, but make sure that they are kept safe.

5.) Stretch, warm-up prior to working out and cool down after sessions.

6.) Check safety of the before using them.

7.) Rather than over do the whole thing It is better to do less. Overtraining will kill performance and exhaust enthusiasm.

Exercises and Bodybuilding

Get a Tight(er) Stomach by THIS WEEKEND

 

Since we are already in the 2^nd week of June , some may consider it “crunch time;” And that’s NOT  another ridiculous pun used to drive home a point (alright fine, it IS.)

Though I am 100 percent officially against quick fixes when it comes to looking good, there are certainly a few trade secrets that you can use for some “last minute cramming.” I have perfected these tricks from 10 years time-tested practice with clients and through endless hobnobbing with trainers of the top Hollywood movie stars.

If you have been taking the lazy route all spring and staying clear of the gym – you may find yourself desperately trying to drop 5 lbs before, oh say this weekend. You know what I am talking about – you suddenly realize you have to be: half naked in Fire Island/shirtless in a club/    (insert your 911 emergency here.    )

Without further delay, here are the top 5 no-fail tricks to successfully look better naked  (BY SATURDAY.) Follow them strictly for 5 days (or more) to seriously reduce the “bulge” in your stomach:

Gay Mens Boot Camp

The Best Abs Workout Ever

The Best Abs Workout You've Never Done

Use this cutting-edge core routine to sculpt your six-pack

Photographs by: Dylan Coulter, Illustrations by: Kagan McLeod

If it weren't for dead guys, we'd probably never have started doing crunches. That's because for years, much of our knowledge of the way muscles work was based on the study of human cadavers. By looking at the anatomy of corpses, modern scientists figured that the function of our abdominal muscles must be to flex the spine. Which is exactly what you do when you perform a crunch, a situp, or any other move that requires you to round your lower back. As a result, these exercises were popularized as the best way to work your abs.

The Best Abs Workout Ever - Men's Health

Eternal Beach-Body

Get in shape for summer, and the rest of your life!

Most people think being "fit" is a function of how much muscle mass and how little body fat they have. What they often don't realize is that some of the best athletes and bodybuilders in the world-guys with great-looking physiques-are walking time bombs.

Their training has either neglected certain muscle groups, or it's been focused on aesthetics for so long, that they're at risk for serious injury. The resulting damage could be so severe it may threaten their ability to stay in shape over the long haul.

To keep that from happening, we've designed a program that will not only help you to build the chest, arms, and abs you want for this summer, but also keep them. For as long as you keep training. We've divided your workouts up into three, four-week phases.

Men's Fitness

Apps for the Boys - iFitness

Is anyone surprised that an iPhone application is on its way to making your personal trainer obsolete?

iFitness offers up work out routines along with detailed images of individual exercises that can be geared towards anything from losing weight to beefing up a particular muscle group.

For $1.99, it is a lot less expensive (and sadly, less good looking) than a personal trainer, cheaper than a subscription to any fitness magazine and could potentially give you the same results.

Get it here!

Digitally Gay

Five steps to a rock-solid six-pack

 

Hard Abs Made Easy

The crunch is the most popular ab exercise for one reason: Anyone can do it. Trouble is, that doesn't mean it's the most effective ab exercise. After all, would you rather be using the abdominal workout of an out-of-shape housewife or the ab workout of an Olympic gymnast?

Ab Exercise - Men's Health

A Better Way to Bigger Biceps

 

Use this cutting-edge workout to add inches to your arms

Photographs by: Dylan Coulter, Illustrations by: Kagan McLeod

Men's Health

Can you spare 120 seconds?

CUT FAT WITH THESE CALISTHENICS

Start shedding weight with just 2 minutes in the morning.

How To Build Big Shoulders

 

Building big shoulders is not an easy task and has been a trouble spot of mine.

I have pretty thick pecks (my buddies like to call Man Boobs) so need to make sure I maintain my shoulder width or else my pecs stand out so much that I get girls coming up to me in the clubs feeling my chest and asking, “Are those real?”  I kid you not, it even happened three times in one night at XS night club in Vegas.

The past two years I’ve really worked hard at building big shoulders and maintain an X frame by really working my deltoid muscles (anatomical name for shoulders) to make them round, dense and thick.

My favorite delt exercise for building big shoulders is Seated Dumbbell Presses and got up to 4 sets of 6 last summer with 90 lbs.

Anybody who has done my No-Nonsense Muscle Building program knows I like stacking exercises as an advanced technique to build big shoulders.  One of the circuits is demonstrated below by Joey Vaillancourt who is one of the Biggest Gainer Competitors who has been featured on this blog three times already.

Check out Joey’s shoulder routine in this video… it’s a pretty brutal shoulder routine.

One of my favorite ways to train shoulder is with an old school shoulder blaster that you can watch in the next video below.  It’s pretty fun and very effective especially if you don’t have a lot of time to train.

5 Killer Shoulders Exercise for Bigger, Badder, Delts

1. Front Raises
2. Side Raises
3. Bent Over Raises
4. Upright Rows
5. Overhead Presses

Notes to perform this shoulder routine properly:

• Continuous circuit
• 10-15 reps
• 3 sets
• 2 minute rest between circuits
• Add 5 pounds each circuit
• Start 5 pounds heavier each workout

Make sure you finish each workout by stretching your shoulders out after this or else you won’t be able to lift your arms to wash your hair or take your shirt off after this workout.

I m sure you have questions so fire away.  I want at least 75 comments from you guys on anything that has to do with getting bigger shoulders.  Don’t just ask questions but share what’s working for you to give you sculpted delts, whether you’re a male or female.

Vince DelMonte

How To Build Big Shoulders

The 100 Best Fitness Tips

A great tip is an awesome thing. Whether it's an undiscovered restaurant, a sleeper stock, or a Sure Thing in the late double at Pimlico, savvy inside info imbues a man with confidence.

Control. Strength.

It's also the secret to a powerful body, as you're about to find out. In our never-ending mission to get you in the greatest shape of your life, we've grilled the world's top experts, combed our own archives, even eavesdropped on some cell-phone conversations to find 100 perfect fitness training tips—small gems that will make a huge difference in any man's life.

Get ready: You're about to feel the power—and have the body to show for it.

Fitness Tips: Men's Health.com

Fab abs

There's more to fab abs than just exercise

• Story Highlights
• Nutritionists say a set of awesome abs takes more than just doing sit-ups
• A diet full of protein, high-quality carbohydrates and fiber is also important
• Adding strength training and cardio workouts to sit-ups can help
• Drink a lot of water to flush out toxins; reduce stress to keep appetite in check

CNN.com

Best Gym Bodies

 

What's Your Fitness Secret?

Maybe you do triathlons, or you spend hours lifting weights. We want to know how real men with real lives get real results. Upload a profile and tell us: What's your secret?

Best Gym Bodies from Men's Health

Muscle Guy - These Three Exercises

 

If you had time to do only three exercises, what would they be?

Martin, Columbia, SC

Muscle Guy answers:

You can't go wrong with  bench presses, deadlifts, and pullups -- they work so much mass and ignite a surge of muscle-building hormones. But my three must-have moves include none of them. One essential is the squat-and-press. It does wonders for fat loss, because you work your upper and lower body in one motion. Another big hitter is the Swiss-ball pushup. Say what you want about Swiss balls, this spin on a classic exercise adds some much-needed core action to a proven chest-and-shoulder builder. Finally, make sure you have the inverted row in your arsenal. It strengthens the muscles that pull your shoulder blades back into their proper position, so it helps correct and perfect your posture.

Muscle Guy - Men's Health

Superior Squats

Overhead Squat

The classic barbell back squat develops all the muscles of your lower body

Workout by: Carter Hays, Photographs by: Beth Bischoff

The classic barbell back squat develops all the muscles of your lower body, making it a must-have move in any workout plan. Doing a squat develops strength and power in the quadriceps, hamstrings, and glutes, all in one basic movement. The squat is one of the keys to powerful legs.

Here, you’ll find two upgrades that strengthen the same muscles while also engaging your core. An added bonus: You’ll build an athletic body by improving the flexibility and stability of your lats, lower back, hips, and abs. As a result of adding the right squat exercise to your routine, you’ll lift more weight when you return to the traditional back squat. Remember: Focus on staying upright and maintaining a natural arc in your back.

Men's Health

Could teenage bodybuilders be harming their young bodies?

Tribune file photo by FRED BELLET

Teenagers entering bodybuilding contests must weigh potential benefits and the consequences their minds and bodies could face.

Pros
• Workout regimen could improve strength, stamina
• Heavy teens could lose weight, build lean muscle
• High-protein, low-carbohydrate diets could improve overall eating habits
• Performing in public can build confidence

Cons
• Rapid weight loss or weight gain can affect male and female growth, and can alter girls' menstrual cycles
• Extreme dehydration can damage a teen's heat regulatory system
• Unregulated nutritional supplements carry unknown consequences
• Desire to improve appearance can lead to interest in stronger performance-enhancing drugs
• Performing in public can prompt unexpected and hurtful barbs

In high school, Dani Reardon loved being the buffest girl around.

Better yet, she wanted everyone to see it.

Every spring for four years, Reardon dieted, hit the gym and practiced a routine worthy of impressing the judges at the annual Mr. and Miss Wesley Chapel bodybuilding contest.

Four times, she took home trophies for poses she struck before a screaming, photo-snapping crowd.

"It was totally energizing," said Reardon, a two-time winner of the top honor, Miss Wesley Chapel. "I loved the spotlight."

But that level of fitness came at a price. Her junior- and senior-year training regimen reflected practices common in professional bodybuilding: taking legal, but unregulated, nutritional supplements and going for days without water to strip her body of excess fluids.

"I really didn't care what I did to my body," said Reardon, 18. "I just wanted to win."

Could teenage bodybuilders be harming their young bodies?

Get Out Of The Gym

With the way today’s economy is it can be difficult for some people to shell out money for a personal trainer, gym membership, or crazy infomercial fitness equipment.  (I laughed when I saw the latest ab equipment that has the person swing side to side on wheels.  I was like, “Really?!”)

You can get a good calorie-burning workout outside of the gym and in your home.  However, I encourage you to get out of the house and go to your nearest park so you can enjoy the nice spring weather and fresh air.  And if the nearest park is walking distance then use that to your advantage and burn some extra calories getting there!

Lifestyle: Get Out Of The Gym