Get a 6 pack fast

Six pack abs

All men who want the perfect body all want the rock hard defined abs. Most people don't realize how hard it actually is to get a six pack. When you see these "Get a six pack fast" Workout . It doesn't work because to get a six pack it needs exercise and diet

Its not as easy as you think.

Most people just think if you do a lot of sit ups then eventually you will get good abs

Its not that easy.  If you do loads of crunches then yes your abs will get a lot stronger but what most people don't know is that there is a layer of fat that covers the abs and this is what stops most people from getting, The defined abs. The way to tackle that is to add cardio in your ab workouts and also at the end of your other workouts 

What cardio is good for abs ?

Well even though no cardio just targets the belly fat, there are some exercises you can do to burn those calories and lose the belly fat. Im going to start by giving you a few to get you on your way 

Exercise 1 - Mountain Climbers

Exercise 1 is mountain climbers. Mountain climbers burn a lot of belly fat and also burn a lot of calories. It gets the heart beating fast and is a very good exercise.

Step 1 – lie down with your face directed towards the floor
Step 2 – straighten your arms and touch the knees to the ground
Step 3 – lift yourself with the help of your hands such that your hands come direct under your chest but keep them a bit wider than the shoulders
Step 4 – keep the legs in the stretched manner and they must be in line with the remaining body (do not tend to make a gap between the knees). You can 
follow any similar position in which you feel comfortable

Exercise 2 - Side plank


How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominal s gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Exercise 3 -  Bicycle crunches

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breath evenly throughout the exercise.

by adding these exercises to your workout you can get the Abs you deserve. Add this to your ab workout and after your other workouts.
I have done this after mine and it has by far improved my abdominal s by far.

Please let me know how you get on and thank you for reading.

Be Motivated

Motivation. Do you seem to go days and days saying "I need motivation"?.But it just doesn't seem to be coming to you as easy as it comes to others.

Motivation

Now i have got to admit, It takes me a while to get motivated when i workout because of the lack of sleep i tend to get.But lets not go into that. Now back to motivation, One of the people that motivated me to do what i wanted to was E.T The Hip Hop Preacher/. His speeches were so motivating and if you go into the Motivation section of the blog you will see Eric Thomas. Also you can check out my motivating music post on the blog

"Wheres he going with this ?"

Yeah i know you're all probably thinking what is this moron talking about but let me finish. I am saying to you that without motivation you will not be pushed to pursue your goals. This is what i want for everyone because life is so so short and it needs to be taken seriously. There are only 613607 Hours in 70 years. Now when you look at it in hours it looks so much shorter.

If you dont waste time and work hard for what you want , You can achieve the fitness body you want and al it takes is that 45 min workout of the day. 

And last of all DON'T PROCRASTINATE  Because once you do that then it will be harder to gain. Don't quit for anyone and i promise you that you can have what you want in life. So make a change today because with not much time to go its time to start today and be the best you can be 

Foods to help weight loss

Now we all want those foods what help you shed the pounds and get the body you want and you want to do it without starving yourself. Well here is how you can by eating these foods here are just some of the foods what will help you lose fat. So you dont need to not eat and starve yourself.


1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

These foods were taken from the website http://www.webmd.com/diet/features/15-foods-to-help-you-lose?page=2 So check out the rest here and you are one step closer to a slim body 
Thanks for reading 
STA Fitness

Calisthenics

In the current world that we live in there are so many exercises and ways to keep fit.The most popular one that people prefer is to go to the gym and pump the iron. This is because people are told "You cant build muscle unless you go to the gym". Now i think that the Gym is the best place to build a substantial amount of muscle but this fitness craze has took storm. It goes by the name of Calisthenics. Now for those of you who don't know what Calisthenics are, Let me show you this video.

Hopefully watching that video you know know what calisthenics is. The reason why so many people are intrigued by this sport is the amount of body strength needed. It takes a lot of practice to get to a good standard but people who are persistent master the sport.
Now when people say they cant afford or make it to the gym, With calisthenics all you need is a park with some bars close by. Starting off doing this exercise can get you ripped in a matter of months without using a single weight. Do you fancy giving it a go ?. Here is a beginner video to show you how you can get started.

Here it is the video. Let me know what you think of the sport and i hope you take up the amazing world of calisthenics. Its a great way to stay in shape and a lot of fun.

Why do people fail

Now when people pursue there dreams.They work hard for what they want.most people start out on something and then after a few weeks they will give up. If you give up then you will never ever succeed.
So why do most people fail.
Now when i say fail i mean do not accomplish what they wanted to accomplish in the time frame they gave themselves.
And this is what you have to realize. Nothing will ever be done if you give up. Just think to yourself why you want to succeed in your goals and how bad do you want to do it. Most people will not be able to finish what the started because they think its too hard, it cannot be done yet anything can be done if you want it bad enough so just go for your goals and you will get it.
Now i know you may be saying "what the hell is this blog post". Well this post it to make you realize that without ever working hard and trying to achieve things, you will never accomplish anything if you quit half way through. So please take this in and think to your self why do you want this so bad. If you want it you will get it.
STA Fitness