How to have six pack abs at home

In this blog I'm gonna show you one of my all time favorite abs work out exercise for fast muscle gain. I'd like to share to you some basic tip for having a perfect abs in just 2 months or less. The truth is, for most people getting six pack abs is not an easy task, because it requires dedication and motivation... but it is possible!

Below is a general 2-step guide that fit to you for getting your favorite abs , if you followed religiously for 3 months, will improve your abs.

Step 1: 

Nutrition is one of the  important  thing to follow for getting perfect abs.

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat your abs will not be visible or you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

Here are some food that is preventing you from seeing your abs  these foods are not recommended to you when you want to have a perfect abs, see the list at the bottom.

-white bread

-fructose corn syrup

-hydrogenated oils

-sugars

-fast food

-dessert

-candy

-soda

-pasta

-and other fatty foods

Instead, you can eat the foods that will help you reach your six pack goal like this food:

-oatmeal

-olive oil

-whole grain breads

-fruits

-vegetables

-nuts

-eggs

-natural peanut butter

-chicken

-fish

-protein

-green tea

-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

 Step 2:

Exercise is the most important to gain six pack abs and be more healthy.

You need to focus on 3 different exercises:

cardio

weightlifting

and ab exercises.

And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it.The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up. Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs. Another routine that will help you get a ripped stomach and a lean physique is called the Truth About 6 Pack Abs. It's a best fitness program because it works and it over-delivers.

Here are some 4 basic tips to obtain six pack abs

How to get 6 six pack abs. Killer Home Ab Workout : 6 Pack Ab Excersise in 10 Minutes. With this, you should see results in less than a week. It is recommended that you do not over work yourself. give your body atleast a day for breaks. Abs can be achieved in days, but only if you do it right

Step 1

Bicycle Crunch Exercises

This exercise is a great exercise for the whole entire abdominal family, which include erectus abdominus and the oblique muscles. For this exercise all you need is an exercise mat, to perform  this, the first thing to do is by lying   your back with your feet flat against the mat and your knees bent at about a 45 degree angle. You're going to bring your hands behind your head and overlap your fingers by placing them behind your head, bringing your head and shoulders about two inches above the mat. you're going to bring one leg up at about a 90 degree angle and the other leg straight out about three or four inches above the mat.and you're going to bring your left elbow to your right  knee and the same continuous motion with your right  elbow to your left knee. And this should be a smooth and a fluid movement. like you're riding a  bicycle. Wen you're finished place both feet on the mat and your hands. Walk your self up to your seated position and continue to your next workout

Step 2 

V Crunch Exercises

This exercise focuses on your upper and lower stomach muscle the erectus abdominus for this, and also need an exercise mat. You're going to go ahead and sit down and curl your upper body and straighten out your legs. the position you're going to start in, you're going to have your head and shoulders blades up about one to two inches off the ground and your legs about two iches off the ground. this is the starting position, and your hands could be placed on the mat below your hips.you're going to go to bring yourself up into this position, bending your knees at about a 90 degree angle and holding it for about two second and then going back to the starting position in a slow controlled manner. When you're finished go ahead and bring your feet back down and you can sit up and relax.                                               

Step 3

Pilates V Exercises

This exercise is called that V because you're actually to be in a V posotion and it work the abdominal muscles which are the muscle in front, the erectus abdominus muscles. For this all you need is an exercise mat and the starting position for this, you're just going to lie flat on your back with your feet and legs together, your head againt the mat, and your arms above your head with your elbows stright and your arms against your ears. Before you start this exercise, you're going to make sure that your hips are rotated upward and your back is flat against the mat and your abdominals are flexed. You're going to raise your head and shoulder blades off the mat a couple inches and your feet off the mat a couple inches also and bring them up to the V position. When you go down, don't go all the way down to the mat , just go back to the starting position, which is about two inches off the mat for your head and shoulder and your feet. When you're finished go ahead and bring your arms by your side and sit up.

Step 4

Crunch Exercises

This is my last steps for abtaining six pack abs, I want to show you how to do a proper bent knee abdominal crunch. What you're going to do, you're going to go ahead and get on the mat and get on your back and have your knees slightly bent pass 90 degree as you're laying flat on your back. Now before you do anything, you want to get your pelvis and tilt it up towards the ceiling and you're going to keep this position throughtout the whole entire exercise. This position is very important which keep your lower back flat on the mat at all times, which is one of the most common mistakes that people do, they always tend to arch their back and if you could, if someone were to get a flash light and shine it underneath you, you should not be able to see the light on the other side, Your back should be completely flat againts the mat during the whole entire exercise. So make sure that the pelvis is tilted upward and your back is flat, You're going to get your arms and you're going to cross them on your chest and you're going to round your head, and you're going to round your head and your shoulder blades and just go up about 20 degrees untilyour shoulder blades are off the mat. that the only thing that you should do on the mat and you're going to hold about two second and you're going to come back down and rest your head on the mat. And I suggest that you take about a two minutes break and do two other sets of that. Hope this would be more helpful to you for achieving your 6 pack abs.

How to have a bigger chest without an equipment

Take your workouts to the next level in this blog tutorial brings you this Killer Homes Chest Workout. You can do this at home to build huge pacs with only an exercise band and some dumbbells.

If you want to build some muscle at home this you will love this wokrouts. Developed by some other popular trainer to some Hollywood superstar.

In this blog I will be demonstrating some basic  Training System that gives you the same look as the top professional athletes and celebrities that some trainer works with... and you can do this in just 90 days!

Have you ever wished you had a stronger more muscular chest?

Did you ever wonder how to build a great chest in the comfort of your own home?

Wait no more. Because in this blog I'm gonna show you some simple basic  Training System that shows you how to do this with one quick mini-triset circuit.

First you are going to work on the stretch capacity of your chest muscles by pairing up the Iron-Cross pushups (using Jump bands) with Dips. You are going to do 2-3 sets of this one-two punch exercise combination. Next, you are going to do 2-3 rounds of a contraction pair of exercises. Here you will pair up 1 arm tubing chest crossovers with Upper body pullovers (to work the hard to reach upper chest area). Finally, you will perform a quick mini circuit that works the entire chest (with help from the supporting muscles) when you do Med Ball Push ups and Incline DB Bench. 2-3 sets of this pair will finish up your workout.

Again, it's important that when you are trying to build a bigger, more defined chest, you understand the right exercises to do and how to do them. this blog is a good start to doing that.

The basic steps that I'm going to demonstrate is focusing on PUSH UP.

PUSH UP brings you this 5 advanced push-up exercises to make your home workouts a lot more effective and harder. If you want to build a big chest at home without any spending time to go to gym or buying some dumbbells for your workout  then these push-ups is what you should do instead of the normal push-ups.

Step 1

Scorpion push up  

Get in push-up position with knees on ground (or stay on toes). Lift right leg, knee bent. Keep leg raised as you bend elbows and lower chest toward ground. Push up and repeat. Do 16 to 20 reps; switch legs halfway through set.

Step 2

Spider man push up

Come into plank position (top of a push-up), with your hands under your shoulders, and your body in one straight line. If you can't do a push-up this way, just lower your knees to the floor (as shown in picture). As you bend your elbows out to the side and lower your torso toward the floor, bend your left knee and touch it to your left elbow. As you straighten your arms, come back to plank position with your left foot next to your right. Now lower your torso down and touch your right knee to your right elbow. Then return back to plank position. This counts as one repetition. Complete as many as you can, then stretch out your lower back and shoulders in Child's Pose for five breaths and then stretch out your pecs by doing Seated Heart Opener for five breaths.

Step 3

Alternating Grip Single-Leg Push up 

Place your right hand in a standard push up position, but move your left hand a few inches forwar. Raise your right leg and then lower your body until your chest nearly touches the floor. Push back to the starting position. Do half your reps, then switch arms and legs and finish your set.

Step 4 

Triangle push up

Kneel to the floor. Place both feet together and then fully extend your legs behind you. The balls of your feet should firmly touch the floor. Now create a triangular space with your hands by placing the tips of your index fingers together while doing the same with your thumbs. You can align your hands such that they are under your chest. Keep your body in a straight line, your abs must remain tight. Now slowly lower your chest toward your hands. Then using your chest muscles, push yourself back up to your starting position

Step 5

Ballistic push up

To do Ballistic Push Ups, simply do the basic push ups but now you have to come up very fast so that you can clap your hands in concert before going down.

Hope this basic chest work out can help you for getting your stronger more muscular chest

Family management

the best time to chart the course of our home and family is at the start of the new year. Family management by resolution is one option that homes manager must pursue to ensure safe and satisfied sailing the whole year trough. What is family management by resolution? It is a cooperative venture of both parents and children to make resolve under Heaven never to do anything they would be afraid to do if were the last year of their lives. Resolution is not just goal setting. It is honest orientation of their roles and function.

New Year is not just time for celebration and merry-making . It is also teaching  family members how to face and cope with the challenges of home life the next 365 days. We suggest that family council be done stressing five areas of family management.

.

CARE - It is the initials ingredients o handing people. Feelings are important. Words and action should be governed by the fact that oftentimes we hurt most those who are close to us.

RESPECT - It is the ladder of reaching intimacy. In the family, the right of privacy is mandatory. This means that parents and children should uphold one another's hols to peace and silence, for it is in silence that we hear the divine.

AFFECTION - It is a tangible expression of love. Loving our family members is not just a principle but an inherent all fears and faults.

FORGIVENESS - It is giving another chance after a relationship is breached. It is lowering our pride and accepting our vulnerability and infinitude. It is lowering our pride and accepting our vulnerability and infinitude. It is opening the door of acceptance when others abandon their relationship.

TRUST - It is entrusting our lives and future to our fellow children of dust. It is temper-proof commitment in interacting with people who are preys of lies. Transparency is the evidence that we have confidence in our family members.

Children disciplinary method

Is the term I use for a disciplinary method that was espoused in the eighteenth century by French philosopher Jean Rousseau? He said, "Do the opposite of what is usually done and you will almost always be correct."    I call this method shock therapy because it is shocking when one dose the unexpected. (NOTE: what I'm talking about has nothing to do with the electrical shock sometimes used o psychotic patients!)

Disciplinary shock therapy can be highly effective in solving problems and preventing conflict, because it gets the child'd attention. but unlike other disciplinary methods, it is effective only when used very infrequently.

The most common use of shock Therapy is in its more negative forms. For example, parents often stop temper tantrums bu using negative shocks, such as a spanking, a cold shower, or walking away from the misbehavior child. Why do so many different techniques seem to work? I'm convinced that it is not the techniques itself, but the fact that the parents' reaction shocked the child into the realization that the situation was serious. Their behavior was completely unexpected. Indeed, it was the very opposite of what the child expected. 

The fact that these techniques are not the parents' customary way of responding is what makes so effective. But  the problem is, the more often they are used, the less effective they become.

For example, although you might effectively give a cold shower to a child once, it would soon cease to be effective if it were used for every inappropriate act. Cold showering (or tossing cold water on the head of screaming child) and spanking are example of more negative types of shock therapy, and even though hay may prevent conflict in the future, that does not mean that they are the best techniques to use if your final goals is to rear a child with the healthy sense of self worth. The end ( whether a method is effective in producing  behavior changes) should never justify the means if a child's feeling of self worth are damaged in the process.

It is wrong to be rich?

Certainly not, if your wealth is the legitimate product of honest labor. but that's not the only consideration.

There's a belief held by a majority of the common people to the effect that the poor will be saved in heaven because of their poverty and the rich will be damned in hell because of their wealth. This, of course is a simplistic solution to a complex to a complex societal anomaly  the maldistributional of wealth between the rich and the poor, between the haves and have-nots, between the bourgeoisie and the proletariat.

Jesus understood how important money is to us, therefor 16 of His recorded 38 parables were about money. In fact, he talked 10 percent more about money than about heaven or hell put together. So, let's talk about your money for awhile.

There are underlying factors why on one hand the Ayalas, Sorianos, the sultan of Bruni, Bill gates, and other are rich, and why n the other hand the beggars, the squatters, the stevedores , and other are poor. These factors maybe economic, political, social, educational, or even religious in nature.

Is it wrong to be rich?? Certainly not, if you didn't get your wealth through fraudulent means, like driving sharp business deals, going around the law, looking for loopholes in rules and regulations pulling string, using under the table tactics, tempering with scales and other  measuring units, misdeclaring your income, bribing law enforcement agencies, etc., If your wealth is the legitimate product of honest labor, you certainly have the right and the privilege to go to bed with clear conscience.

You’ll recall that some of God's greatest saint in the Bible  were extremely rich, but they never permitted their  wealth to become another god to them.


In additional to certain materially successful individuals, it might be a good idea to also consider the problem ethnically. Why is business generally in the hands of the Chinese wherever they go? Why are the Jews the lenders instead of the borrowers? Why Japan or maybe China is is a big economic dragon in Asia today? Why is the United States the richest nation in modern times? An American boated that if the Russians go to MARS, the American will send their astronauts there too. If they go to Jupiter, the Americans will land their rockets there too. And if the Russians got to hell, well they say let them go alone!

So, is it wrong to be rich? Of course not, is it wrong to be poor then? Well I'll think about that later.
So, what is your own Opinion??

Cousin marriage

(Questions) Nelia is my first cousin (the daughter of my mom's brother). I like her and am trying with the idea of marrying her. I was told that I cannot marry her because she is my first cousin. Is this prohibition only social or is it also legal??

 The law which speak against the marrying by a person of his first cousin is Article 38 of the Family Code of the   Philippines. It says that marriage  "between collateral blood relatives, whether legitimate or illegitimate, up to the fourth civil degree" is "void from the beginning fro reason of public policy."

first cousin - is an ordinary social term everyone understand which, legally speaking, refers to, or is described as, a "collateral blood relatives in the fourth civil degree.

A fourth ( third, second or first) civil degree relatives is one is removed from a person by four  (three, two, or one) relationship, immediate and connected traceable through the common ancestor. The illustration below clearly show that your first cousin is your fourth degree relatives.

(Common Ancestor) grand parents
(Second degree) Mom or Dad (third degree) Uncle or Aunt
(First degree) you (fourth degree) first cousin

Between you  and Nelia who are first cousins, the four immediate relationship which are linked one after another are as follow:

(1) you and your mom, (2) your mom and her parents, (3) your mom's parents and your uncle, who is Nelia's dad, and (4) Nelias's dad and her

Your mom is your first civil degree relatives, while your grandparents, your uncle, and Nelia are your relatives in the second, third, and fourth civil degree, respectively.

Under the old Law, marriage of first cousin was void because it was "incestuous." Under the present Law it is void "by reason of public policy" Public policy is that principle which hold that no person can lawfully do that which has a tendency to be injurious to the public or common good, or to social interest. Thus, what is perceived as the social forbid-dance for marriage of first cousin appears to be the basis for its prohibition under the law.

So.. marrying Nelia? stop trying with the idea..

For you what is sex?

“If it feels good do it, right? Besides, we’re in love.”

Sex, it’s in the movies, commercials, and the music we listen. T’s suggested by the way people dress. Sex is here to stay it is part of our life.

Believe it or not, sex was designed by God not only created man and woman different physical for sex, but he also created them different from other forms of animals, Men and women have the ability to think rationally and to feel emotionally. Although sexual relationship results in children, God also intended for sex to be pleasurable.

Everything that God created has purpose. But everything that God created also had. God’s design for sex, therefore, needs to be understood in the context of marriage love and lifetime commitment. Otherwise, the relationship results in confusion, conflict and chaos. Sex that is practiced out of Gods plan often result in unwanted pregnancies, abortion, rape and other forms of sexual abuse, and various tragic diseases, including AIDS.

Jesus honored the marriage commitment. His first public miracle was performed at a wedding. Shortly afterward, he met a woman at a well who had led a very promiscuous life. She had been married five times and was living with a man who was not her husband. Jesus told her that there is an inner thirst that can only be satisfied by seeking to fulfill inner desires with outward pleasure will never truly satisfy.

The good news is that Jesus does not condemn us for past lifestyle not lived in keeping with God’s proposes. Those who choose to have sexual relations with their marriage partner for life will certainly receive lasting and pleasure.

What is love for you?

“I really love this music.” “I’m in love, let’s make love.”

There is a lot of talk about love. We use the word in different ways. But what is love, really?

There is no power greater than love. Psychologist says that the most basic human need is to be love. Love can motivate people to do things for people that they wouldn’t normally do. Love can cause young people to do foolish things at times. Love gives meaning to people who would otherwise have no purpose in life.

But if love is such a beautiful thing, why is there so little love in the world? Why is there so much hate? The answer is simple. True love is more than sentimental, gushy feelings. And true love can only come from God.

The greatest demonstration of love is to give our life for the person we love. What loving father wouldn’t give his life so that he sent Jesus, his only son,to die on the cros for our sins so that we might have life.

Love is the very essence of God. So when men and women rebel against God by setting up their own value system and rejecting the authority of God, they lose the very source activities become a lot of meaningless exercises.

God’s love, however, is much greater than man’s view of love. While we love those love us, the Bible tells us that we are to love even our enemies! God‘s love is a giving love, and if want true love in our hearts, we must be willing to give of ourselves. 

Self – Esteem

Have you ever been told this?

 “You’re no good for anything.”

Have you ever told yourself this?

“I’m ugly.” “I’m no good at sports or in my school work.”

Perhaps you have even looked at yourself in the mirror and wished that you were someone else? Maybe a famous actor or sport hero? If your answer is yes, you’re in good company. Probably everyone who has ever lived wished that they could change at least one physical feature: their nose, their complexion, their height, weight or something.

But beautiful people can be scared in accidents.  Some wealthy people are very insecure, always worried about losing their money on their possession. Jesus, the son of God, was offered all the riches of the world by Satan. Jesus answered: “Worship the lord you’re God and serve him only.”

Jesus, also the greatest teacher who ever lived, knows that Satan’s strategy is t keep our focus off God and the importance of inward beauty and character. He taught his disciples that blessings, true happiness and lasting benefits are the result of seeking first his kingdom and his righteousness. 

If we rely on beauty, wealth, possessions, friendship and other outward aspects of our life for our self-worth, we may find temporary fulfillment and happiness. But the true lasting worth can be measured only in spiritual terms.