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Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

September 19, 2008 by John Wheeler · 1 Comment
Filed under: Ectomorph 

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass

Ectomorph Workout - The Ectomorph Workout That Helps Skinny Guys Gain Mass
By John Wheeler

If you find it hard to pack on weight and muscle, or have a naturally slight frame with long slender muscles, then you are more than likely the classic ectomorph - or “hardgainer”, in bodybuilding jargon.

Don’t worry though, it is suggested that between 60-85% of folks fall into the ectomorph category, which is also why a lot of folks get frustrated when performing workouts at the gym. You see, most of what you read in the bodybuilding magazines is not ideal for the ectomorph and hardgainer. So what happens is folks follow the workouts in the magazines not realising that they’re often hampering and delaying their success.

So if we can’t trust the magazines to give us a great ectomorph workout, then what can we do?

Well, the good news is that the ideal ectomorph workout doesn’t require you to train 5 or 6 days a week, nor does it require you to spend hours every day. You should be able to complete the ectomorph workout within an hour or so.

There’s no need to spend hours every day focusing on one body part like some workouts…you know the kind that go…Monday is Chest Day, Tuesday is Back Day, Wednesday is Legs Day…etc. What these kinds of workouts do is get you to expend 60-80% effort through the whole workout, because 100% effort would result in exhaustion before you finish. That doesn’t make much sense.

They also cause you to workout each muscle group only once per week, whereas 3 good all-body ectomorph workouts per week would result in 3 times the muscle growth and development.

The ectomorph workout will look to build multiple muscle groups simultaneously, therefore the ectomorph workout focuses on the classic “big basic” exercises of

Squats,

Bench Press,

Deadlifts,

Bicep Curls,

Bent Over Rows

Woodchoppers, etc.

Remember we want functionality as well as growth. These big basic exercises help you to develop a great total body physique, rather than isolating biceps, or pecs or whatever.

Less Is More - what I mean is that in your ectomorph workout, you want to focus on high quality reps (between 8-12) and low numbers of sets (between 1-3). Anyone who tells you to do 6 sets of 12 reps is not giving you good advice for an ectomorph workout. If you’re able to do 6 sets of 12 reps on an exercise then you’re not putting out enough effort. Gaining muscle mass for the ectomorph comes from high-intensity low-volume training - i.e. 100% effort on less sets.

Eat Big To Get Big - eating well and consuming the right amount of calories is the biggest stumbling block an ectomorph faces in their workouts and ability to gain mass. The recommended daily calorie intake for a person is between 2000 - 2500. However, many ectomorphs see this and think that this applies to them too. BIG mistake! Weight gain and weight loss is all about caloric deficits - simply put, to lose weight you need to burn more calories than you consume, and to gain weight you need to consume more calories than you burn .

Finding the right ectomorph workout is imperative if you want to build muscle and gain mass quickly. See how “Skinny Vinny” overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months ==> Ectomorph Workout

Check out my FREE guide on the Top 20 Ectomorph Workout Mistakes ==> Ectomorph Workout

Article Source: http://EzineArticles.com/?expert=John_Wheeler
http://EzineArticles.com/?Ectomorph-Workout—The-Ectomorph-Workout-That-Helps-Skinny-Guys-Gain-Mass&id=1482181

Get Rid of Love Handles - The 3 Best Exercises to Get Rid of Love Handles

September 17, 2008 by John Wheeler · Leave a Comment
Filed under: Get Rid Of Love Handles 

Get Rid of Love Handles - The 3 Best Exercises to Get Rid of Love Handles

Get Rid of Love Handles - The 3 Best Exercises to Get Rid of Love Handles
By John Wheeler

Getting rid of your love handles doesn’t have to the painful chore that many folks make it out to be. In fact there are many exercises you can do to get rid of your love handles quickly and easily.

Here I’m going to show you 3 of the best exercises to get rid of love handles.

Side Twists - An often forgotten and neglected exercise in most routines to get rid of love handles is the good old side twist. You can get a stick or other short pole and rest it behind your head along your shoulders with your hands on either end, and then twist your torso from one side to the other, taking care not to do it too fast, as you won’t feel the benefit.

The reason for the pole is to help you maintain a straight back, and keep your legs straight. It%u2019s important to keep your hips facing forward throughout the exercise and not let them twist, as twisting your hips will mean you lose the effect of the exercise and risk injury.

I recommend you start with 2 sets of 20 repetitions. They are fairly easy and a great way to finish a workout. Increase the reps as you get more experienced. The more advanced of you can try an alternative using weights - side bends.

Side Bends - Hold a dumbbell in each hand by your sides, with your feet facing forward and a shoulder-width apart. Without allowing your back to curl forward, bend your torso slowly to one side, until you feel a little stretch in your side muscles. Slowly straighten back up into the start position, and repeat the exercise going the other way. One full movement from the left side to right side and back to the middle equals 1 repetition.

I recommend you start with 2 sets of 10 repetitions using light dumbbells, and see how you get on, increasing weight and repetitions as you go.

This exercise is best performed slowly and controlled, with the added benefit of the extra weight being held in each hand. They are great for toning and tightening the oblique muscles on the sides of the abdominals, as well as the lower back muscles. This will help you to get rid of love handles, and improve your posture and back strength.

Twisting Crunches - These are an excellent way to get rid of love handles and if you’ve ever done crunches before you’ll probably know what these are.

Lay with your back on the floor, knees bent and feet flat on the floor. Cross one leg over the other so the foot is resting on the opposite knee. With your hands on the side of your head, slowly crunch your abdominals as if you were trying to lift your chest toward the ceiling, and as you reach the apex of the crunch twist your torso towards the knee that is lifted off the floor. Slowly roll your torso back to the start position. Repeat for the desired number of repetitions, and repeat on the other side, switching your legs over. 1 set of 10 - 20 repetitions should be fine to begin with, increasing as you gain experience and strength.

The numbers are not so important as the form that you maintain during the exercise to get rid of love handles. Many people make the mistake of pulling on their head and bending their back during this exercise. By doing that you will risk injury to your back, not work your abdominals and obliques, and not get rid of love handles. You MUST lift your chest towards the ceiling, as you’ll feel the benefit immediately. Try to maintain tension in your abdominals all throughout the exercise to get an extra boost.

Did you like those 3 exercises to get rid of love handles? Would you like to see 3 more?

Ok then, here’s a video of 3 more exercises to get rid of love handles just for you Exercises To Get Rid Of Love Handles.

Article Source: http://EzineArticles.com/?expert=John_Wheeler
http://EzineArticles.com/?Get-Rid-of-Love-Handles—The-3-Best-Exercises-to-Get-Rid-of-Love-Handles&id=1386319

Hardgainer Workout - What’s A Good Hardgainer Workout Routine?

September 16, 2008 by John Wheeler · Leave a Comment
Filed under: Hardgainers 

“What’s a good hardgainer workout routine for skinny guys and gals who struggle to gain muscle mass and weight?”

Finding the right hardgainer workout is never an easy challenge. Flicking through the endless number of bodybuilding magazines at your local store won’t get you very far either…why’s that, you ask? Well, the majority of workouts and routines that you find in the magazines are not designed for the hardgainer (or ectomorph). Loads of reps and isolation exercises are not the way to gain muscle mass and weight for the serious hardgainer…in fact they’ll probably turn you into an exhausted wreck.

So, what should we hardgainers be doing to build mass quickly? Here’s an article I wrote on what you need to doing to get the best out of your hardgainer workouts

==> Hardgainer Workout Tips and Strategies <==

Want to know the Top 20 Mistakes Hardgainers Make When They’re In The Gym?

Download my free ebook here ==> Top 20 Ways To Screw Up In The Gym <==

Foods To Avoid To Reduce Stomach Fat - 3 Foods To Avoid

September 15, 2008 by John Wheeler · Leave a Comment
Filed under: how to reduce stomach fat 

While exercise is extremely important when thinking about how to reduce stomach fat, we’re not going to get anywhere unless we take a good hard look at what we’re putting into our mouths on a daily basis.

So much of our daily food intake comes from processed products these days that making the right food choices can seem very difficult. How much fat should I be consuming? How many carbohydrates? What about proteins?

I recently wrote an article that discusses 3 foods that should be a big no-no on any diet plan that looks to reduce stomach fat and improve overall health and energy levels.

Read the article here ==> Foods To Avoid To Reduce Stomach Fat <==

Struggling to make the right food choices to lose weight and reduce stomach fat? Take a look at these 84 Day Meal Plans

Your Six Pack Quest Is LIVE!

August 5, 2008 by John Wheeler · Leave a Comment
Filed under: Your Six Pack Quest 

It’s finally here!

Vince Delmonte’s long awaited six pack ab training and fat loss program Your Six Pack Quest is LIVE! Grab your copy now while it is at a MASSIVE 50% DISCOUNT for the next 3 Days ONLY.

It contains all you’ll ever need to begin your own six pack ab quest, and promises to be the big hit of 2008!

If you’re not sure what all the fuss is about, read my in-depth review here –> Your Six Pack Quest Review

Grab your half-price copy here and start your own six pack quest today! –> Buy Your Six Pack Quest

Your Six Pack Quest Will Be Launching Monday August 4th 2008 At 12pm EST!

August 3, 2008 by John Wheeler · Leave a Comment
Filed under: Your Six Pack Quest 

It’s Official!

Vince Delmonte will be releasing his latest and greatest Abs program Your Six Pack Quest on Monday 4th August at 12pm EST. It promises to be the HOTTEST abs program of 2008.

The product will be running at a MASSIVE 50% Discount for the first 72 HOURS! After that the price goes up

If you want to be notified when the product goes live, and to be eligible for the limited-time 50% discount, then sign up here (you’ll also get a ton of FREE fat loss and ab workout videos just for signing up!)

If you’re looking to get the ultimate six pack, get back in shape, or turn heads at the beach, Your Six Pack Quest will be all you need to achieve rock-hard, sexy, bullet-proof six pack abs!

For info on Your Six Pack Quest…check out my complete review here –>Your Six Pack Quest Review

Fast Six-Pack Abs - How To Get Six Pack Abs Fast

August 2, 2008 by John Wheeler · 1 Comment
Filed under: Your Six Pack Quest 

By Vince DelMonte

One of the most popular requests among people in the gym is to get six pack abs fast. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to get six pack abs fast is definitely not the easiest thing in the world but it’s also not the hardest, as long as you follow the right steps.

So, what should you be doing to get results and achieve six pack abs fast?

  1. Focus on your diet.

Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it’s only going to take you so far. No matter how many crunches or sit-up variations you perform, if you’ve got a solid layer of fat covering your stomach, your muscles are not going to be seen.

Try and focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and veggies for energy. It is important, however, that you are running a calorie deficit, because regardless of the food you eat, if you are consuming more than you burn off that day, you aren’t going to lose weight.

    2. Perform a variety of exercises

Next up on your quest for fast six pack abs, you need to make sure you change up the exercises you perform on a regular basis.

While it’s fine if you have some that you generally like to stick with as you really feel it when you do them, try and alternate between at least a few from week to week.

The main reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results - this is the truth about getting six pack abs fast.

By keeping them guessing as to what’s coming, you keep the results coming as well. Don’t make the mistake of doing the same boring workout, day in, day out.

    3. Get Your Cardio In Line

Finally, step three for getting a nicely chiseled stomach is performing cardio properly. This isn’t to say you should run out and start doing hours upon hours on the treadmill. We aren’t aiming to turn you into a hamster here.

All you really need is a few quality sessions of cardio work a week. What’s high quality? Sprint sessions. Skipping. Hill running. Anything your body is not efficient at.

Yes, these are going to be much more intense than plodding along at a moderate pace while you read the fitness magazine of the week, but trust me, you will get results a thousand times faster.

Crank that intensity up for twenty to forty seconds and then back it down again for another minute. Repeat this process eight to ten times and you’ll have a workout that’ll shed that body fat in no time.

So, next time you’re admiring your physique in the mirror and are still longing for a better mid-section, take these three factors into consideration and you’ll discover this is the truth about six pack abs.

———————————-
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

© 2006-2008, Your Six Pack Quest All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package

Ab Exercise DVD - Your Six Pack Quest Ab Exercise DVDs

July 23, 2008 by John Wheeler · Leave a Comment
Filed under: Your Six Pack Quest 

If you’re looking for an ab exercise dvd, then the Your Six Pack Quest program from Vince Delmonte will be right up your street.

It’s frustrating to be TOLD how to do an exercise, but never actually SHOWN how to do it, isn’t it? After all, technique is so important, not only to achieve better ab results but also to help you avoid serious injuries.

Can you afford to take the risk?

The program contains a set of 10 ab exercise DVDs, which go through each and every ab exercise you’ll ever need to know.

If you want to take your ab exercises and training to the next level I highly recommend you get these ab exercise dvds.

Ab exercise dvds are not the only thing you get with the program…to see what else is in store take a look at my Your Six Pack Quest Review

FREE STUFF!

Here are some free ab exercise videos for you to get started with right away! :)

How To Lose 100 Pounds In 6 Months With Your Six Pack Quest

July 21, 2008 by John Wheeler · Leave a Comment
Filed under: how to lose 100 pounds 

Figuring out how to lose a lot of weight quickly can seem like an uphill struggle, and choosing the right diet and exercise routine will be extremely important in this regard.

If you’re looking to lose 100 pounds in 6 months and you have a look on Google or Yahoo to see if any other folks have done it, you’ll probably be faced with a lot of negativity and people saying it can’t be done.

Don’t listen to them. It CAN be done…read about the program that shows you how you can do it here ==> How To Lose 100 Pounds In 6 Months

3 Top Tips On How To Lose 100 Pounds In 6 Months

1/ Get The Right Mindset

This may seem strange at first, but believe me, without the right mindset and belief in your own fat loss ability, you’re not gonna get out of the starting blocks. Picture the body you WILL have in 6 months or less…what it will feel like…picture yourself already with that body. Do this everyday with the next 2 tips and you’ll reach your goal to lose 100 pounds in 6 months.

2/ Eat More (Regularly)

Eating smaller meals more regularly will keep your metabolism consistently burning energy and fat throughout the day and you’ll be less hungry so will avoid the temptation to snack. Add some fat burning foods to your diet, like oatmeal, green fibrous vegetables, brown rice, yams and potatoes, to supercharge your fat burning capabilities.

3/ Exercise

Get some cardio into your workouts. Running, cycling, and high-intensity sports like basketball and soccer will blowtorch the fat right off. Make sure you get into your fat burning zone though, otherwise you won’t be burning off what you could. Check out the Karvonen formula to work out what is the ideal fat burning zone for you, in order to lose 100 pounds in 6 months.

Check out my article for more info on how to lose 100 pounds in 6 months

Check out my Your Six Pack Quest Review for more on this life-changing program

3 Foods That Burn Belly Fat Fast!

July 21, 2008 by John Wheeler · 6 Comments
Filed under: Your Six Pack Quest 

Did you know that there are some foods that burn belly fat fast?

Now, this goes against the grain of most diets and most people’s ideas about dieting, but hey, we like to tell it like it is. And anyway, sometimes the only way to succeed IS to go against the grain.

Why do you think most people fail when dieting? It’s ‘cos they’re being told that starvation and deprivation is the way forward. Hardly ever are they told to actually eat MORE, or at least MORE regularly.

The new weight loss and body transformation program Your Six Pack Quest recommends you eat around SIX smaller meals a day, in order to keep your metabolism running at a consistent level and thus avoiding the ups and downs throughout the day, which will help you to avoid snacking. Plus, if during those meals you include some fantastic foods that burn belly fat fast then you’ll supercharge your fat loss success, and you’ll be well on your way to your six pack quest.

Here are 3 foods that burn belly fat fast:

1/ Oatmeal

This is top of the list of fat burning foods, and you’ll find it in the cupboards of nearly all bodybuilders and fitness models.

It’s greatness comes from it’s complex mix of carbohydrate, protein and good fat. The low glycemic index (GI), combined with the presence of protein and fat makes oatmeal a very slowly released carb – exactly what you’re looking for when you want to burn belly fat fast.

2/ Potatoes (white or red)

Potatoes have an undeserved bad reputation when it comes to fat loss diets. However, they’re a complex carb, filling, low in calories, and full of fibre. Just make sure you don’t load them with butter, bacon, mayo, cheese or anything like that, as you’ll be undoing all the good work.

Potatoes are great for burning belly fat fast

3/ Green fibrous vegetables

Veg like broccoli, green beans, asparagus, lettuce, etc, are excellent foods that burn belly fat fast. These fibrous carbs contain hardly any calories, so it’s almost impossible to overeat on them. Eating them late in the day is more beneficial, and combining them with lean protein like free-range chicken breast will burn that belly fat fast.

For a complete set of meal plans and the ultimate guide to foods that burn belly fat fast check out the Your Six Pack Quest program.

Click here for my top 10 fat burning foods

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