So you want to reveal your six pack abs? Well, you need to start off by choosing the right exercises. The right exercise will challenge you and help you improve your fitness level. Long are the days where you did hundreds of crunches and sit ups daily.

Crunches are not a very efficient abdominal exercise because they do not work the entire main ab muscle (rectus abdomonis). Also, if you have back pain

Now we’re smarter. We realize that excessive, high-rep abdominal training is dangerous and causes lower back pain that can potentially derail you from achieving your goals. Instead, try and make a movement more difficult, instead of just adding repetitions.

Here are some great movements you can try:

Stability Ball Roll outs

• Place your knees on a mat and your hands outstretched on a stability ball. Roll the ball out. You should feel a stretch in your abs. Keep your back straight and abs tight. Roll the ball back to starting position and repeat.
• You can also do this movement with an ab wheel.

Stability Ball Jackknives

• Place your elbows on a bench and your feet on a stability ball. Keep your back straight and abs tight. Bring you knees into your chest, and back out.

Side Plank

• Lay on your side and place one forearm on the ground. Raise your body up, keeping a straight line from your head to your toe. Rest your body on your forearm and the side of the foot.
• Make sure to keep your back straight and abs tight. Lower back down and repeat on the other side.

One of the best ways to create intense abdominal workouts is to organize them into supersets. Supersets are where you perform two exercises back to back with little to no rest in between each set.

This is also a great way to get your workouts done faster. A sample superset using the above exercises would be to perform 10 roll outs, immediately followed by 10 jackknives. This counts as one set. Rest 30-60 seconds, and repeat.

Once you get stronger, you can use some other high intensity techniques:

Trisets  – perform 3 exercises in a row with no rest in between.

Giant Sets – perform 4 exercises in a row with no rest in between.

Bonus Tip: Interval Training

Just doing ab workouts isn’t going to give you a six pack. You also need to perform cardiovascular exercise. The best form of cardio is interval training. Interval training is better at raising your metabolism and burning fat than steady state cardio.

Interval training is where you perform a movement at a high intensity level for a short period of time, followed by a period of rest. For example, you can do an all-out jump rope for 30 seconds, followed by 60 seconds of easy jump roping.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

Want to finally reveal those six pack abs? Well, I’m going to show you how to design some great abdominal workouts. The technique like to use is super sets. A super set is where you perform two exercises back to back with little to no rest in between each set.

So, here’s a template you can use to design your super set workout:

• 1) Exercise 1, Sets x Reps/Time
• 2) Exercise 2, Sets x Reps/Time
• Rest x Seconds

To start off, simply take the two abdominal exercises you wish to use in your workout and plug them into the template. Here is a short list of some great abdominal movements. Beside each exercise, I’ve posted a recommended amount of repetitions/time that you should perform:

1. Plank (45 seconds)
2. Stability Ball Jackknives (15 repetitions)
3. Side Plank (30 seconds)
4. Stability Ball Cross-Body Mountain Climber with Feet on Ball (10 repetitions)
5. Plank with Arms on Ball (30 seconds)
6. Ball Rollouts (15 repetitions)
7. Hanging Knee Raise (10 repetitions)
8. Dumbbell Renegade Row (10 repetitions)
9. Ball Jackknife – Pushup Combo (10 repetitions)
10. Cross-Body Mountain Climber (15 repetitions)

Once you’ve chosen your two exercises, decide how many repetitions or time you want to perform the movement. I’ve already posted the recommended repetitions/time beside each exercises, so you can simply start from those recommendations.

Next, decide how many total sets you wish to perform. My suggestion is to start off with 2 sets, and build your way up to 5 total sets.

Finally, you must decide how long you want to rest after each superset. Beginners may need to rest as long 2 minutes. Advanced trainees can get away with a 30 second rest period, or no rest at all.

I’ve actually come across a great, 4-week fitness program developed by Craig Ballantyne which includes some great superset ab workouts. Click here to get this free program.

If you’re really serious about building muscle mass with bodyweight training, check out “The Muscle Experiment.” This program is the only program devoted to increasing lean muscle mass using 100% bodyweight exercises. Click here to learn more about “The Muscle Experiment” and to decide whether or not it’s for you.

I wasn’t planning on posting anything else today, but I just found this recent video Coach Sonnon posted. He’s got some incredible new, never before seen bodyweight exercises here. He’s also doing great stuff with Kettlebells and Clubbells. Check it out:

Wanna be as fit as Scott Sonnon? Then you absolutely have to grab a copy of his recent TacFit Commando program. That’s the only way you’ll build yourself upto his level of fitness.

Some of you may be familiar with density training. If not, then here’s a little primer: the idea is to perform more work in a shorter period of time. You can do this 2 ways:

• Try to perform more repetitions within a given time frame
• Try to perform the same amount of repetitions, faster

So, for example if you were able to perform 100 pushups in 5 minutes, your goal with the first method would be to perform 101 pushups in 5 minutes. However, if you’re using the second method, you want to perform those 100 repetitions in 4 minutes, 59 seconds.

Either way, you’ll be working harder, hence boosting your metabolic rate and burning bucket loads of fat (well not, REALLY bucket loads, but you get the point!).

We’re going to focus on the first method and try to perform as much work in 12 minutes time. Here are two workouts to get you started:

Workout A:

• KB Swings, 15 reps
• Feet Elevated Pushups, 10 reps
• Gorilla Chins, 5 reps

Workout B:

• KB Front Squat, 15 reps
• Dips, 10 reps
• Pullups, 5 reps

For each of these workouts, set a timer for 12 minutes. Move through each exercise, completing all repetitions as suggested. Rest as you wish, but the time will count against you. Do not stop the timer at any point. The idea is to complete as many rounds as possible.

So for example, in the first workout, the timer stopped after your 6th round. On your 7th round, you were in the middle of pushups. You did 5 pushups. So count the rounds you performed, PLUS the additional repetitions for each exercise. Each round has a total of 30 repetitions. So 6 rounds means you did 180 repetitions. Plus, you did 15 KB swings and 5 pushups. So your total score for that workout is 200.

For next week, your goal is to achieve a score of at least 201 repetitions. If you pushed yourself hard in the first week, getting a few extra repetitions in will be tough. It’s not uncommon to see a DROP in performance in your second week. I have no idea why this happens, but it happens.

As you get used to these sort of workouts, things start to get interesting. You start to look at how to score higher by modifying the order of the exercises. For example, if you feel that KB Swings are the easiest and require the least amount of energy, you might see if putting it at the end of the circuit might help you increase your overall score.

Craig Ballanytne, creator of Turbulence Training actually came out with a whole slew of 12 minute workouts a few months back. Now he has a set of 19 DVD’s that he’s selling for $299. I believe it’s certainly worth the price. And it sucks that I’m not allowed to reveal to you the exact workouts in the DVDs.

But trust me, they’re tough, and they’re unique. Craig always comes up with the greatest stuff! Anyways, I’m trying to get him to drop the price by a $100. I’m pretty sure he’s going to do it. But if you’re interested, you can be one of the first ones to know when he does.

All you have to do is sign up to the list below, and you will certainly have the opportunity to grab his DVD set at the discounted price. On top of that, if you sign up today, I’ll send you set of absolutely free Turbulence Training workouts. This will help you get started on your fat burning plan.

Simply enter you name and email below:

I’m worried about you.  Seriously.

I’m worried that you’re just going to be another ‘average’ fitness reader that manages to read my blog on a near-daily basis, but doesn’t really get how they can turn your life completely around and give you:

• Greater self-confidence as you can’t help but ‘feel your abs’ & walk around jacked
• A faster metabolism – by building muscle, your body craves food, and you actually have to make more time to eat, one of my favorite things to do
• A life partner.  Let’s face it.  We all want someone who turns us on – do you turn people on?
• “Special” service every time you go out to eat, check-in to a hotel, or go to any beach around the world (not why I decided to change my body, but a nice perk!)

I can help you with all of this.

But you’re going to have to start by trusting me. Go here now: DoubleEdgedFatLoss.com

Dr. Kareem also has a free workout you can try without opting in. Click here for your free workout.

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Just over a year ago I was in Tampa, Florida, at another fitness seminar.

Between sessions, a physician from Georgia stopped me in the hall and said, “Hey Craig, you were right about those crosstrainer machines. I’ve had your program for a few months now and I’m getting better results with metabolic resistance training.”

It’s always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about “how elliptical machines (crosstrainers) suck for fat loss”.

That’s right, I think those crosstrainer-elliptical machine doohickeys are almost a complete waste of time.

“I was using one of those machines for a long time and wondering why I wasn’t getting any results,” the physician continued, “I’m so glad I found your program”, he added.

I told him how I wasn’t surprised.

In fact, I’ve never known anyone to get great results with one of  those crosstrainer machines. Nope, it’s diet and metabolic resistance training that really gets people results.

Now I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don’t work as well as metabolic resistance training.

To me, the crosstrainer is just the easy way out.

You’ll get dozens of metabolic resistance training supersets – using my unique non-competing turbulence method – when you grab your copy of the Turbulence Training for Fat Loss program.

And you can get Turbulence Training for Fat Loss for less than the cost of a one month gym membership. That also beats shelling out $1000 or more for a crappy crosstrainer for your home gym.

Click Here to Learn More about Turbulence Training

People’s bones who suffer from osteoporosis become very thin and weak. “Osteo” origin comes from  the Greek word “osteon” which means bone; “porosis” comes from “poros” – hole, passage. According to the Medilexicon Medical Dictionary, osteoporosis is “reduction in the quantity of bone or atrophy of skeletal tissue; an age-related disorder characterized by decreased bone mass and loss of normal skeletal microarchitecture, leading to increased susceptibility to fractures”.

The treatment of osteoporosis is strongly related to the actual cause of the disease, some of them are hereditary while others come from the lifestyle. Luckily, there is a complex natural cure for osteoporosis from which the person who suffers from this disease will build strong bones which eventually will lead to cure osteoporosis.

Which are the causes that cannot be controlled by us?

• Family history – osteoporosis is a hereditary disease, which means that if someone in your family has/had this disease, you are more at risk to have it
• Sex -women suffer more often from osteoporosis
• Ethnicity – Asian and white people are most likely to suffer from this disease in comparison to Hispanic or black people

Which causes can be somewhat controlled by us?

• Estrogen levels – the estrogen protects the bones so a person with low estrogen is more likely to develop osteoporosis. Menopause will further decrease the level of estrogen for a woman and for post-menopausal woman, doctors recommend women to be vigilant about bone health. Women may lose bone at a rate of 4 to 8% per year for several years after their ovaries stop producing estrogen.
• Low body weight – petite and small boned women (under 130 pounds) have less bone mass to begin with so extra attention regarding this issue should be paid.
• History of broken bones – the chances of suffering from osteoporosis is increased if you have a history of broken bones.

Osteoporosis is also caused by factors which are completely in your control which make this disease somewhat preventable. We will continue this article by presenting a natural osteoporosis treatment from which you will build strong bones.

• Calcium – this will give your bones what they need in order to regenerate so in order to build strong bones consume foods that contain calcium.
• Vitamin D – in order to absorb calcium efficiently, you will have to consume vitamin D. Without enough vitamin D in your diet, some of your calcium intake could be going to waste, adversely affecting your bones.
• Other minerals and vitamins – are another natural way to reverse osteoporosis, some examples would be: vitamin B6 and B12, vitamin K, magnesium and phosphorous.

Which medical conditions can lead to osteoporosis?

• Kidney problems
• Intestinal problems
• Nutrient absorption problems
• Thyroid problems

Which medications lead to the disease?

• Antacids with aluminum
• Some anti-convulsants or anti-seizure medications
• Thyroid hormones
• Corticosteroids

The treatment of osteoporosis is real and effective so people that unfortunately suffer from this disease should not give up because with the right information and a strong will, osteoporosis can be reversed.

Reversing osteoporosis will bring significant benefits to your health – benefits that are VITAL to living a dynamic and healthy life.

About Author: Matt Traverso specializes in researching and providing practical resources on emerging treatments and remedies for osteoporosis. The new Osteoporosis treatment is a proven program that cures Osteoporosis for good. To learn more visit http://www.eliminate-osteoporosis.com/.

Here is a Method that is Helping People Pack On

Lean Muscle Mass with Bodyweight -only Exercises

The Muscle Experiment is a bodyweight-only

muscle building program developed by Mike

Thiga. Yes, you read right. MUSCLE BUILDING.

We all know how to drop fat with bodyweight

exercises, but muscle building is a whole

different game plan.

Don’t believe you can build lean muscle mass with bodyweight training? I didn’t either. That was until I came across this full, all-out bodyweight program just for building lean muscle mass.

After grabbing this ebook you’ll NEVER look at bodyweight training the same again. 

Click here to Purchase the Muscle Experiment Today!

The “Muscle Experiment” Workouts

Mike Thiga start off his basic, beginners plan with a short, 2-week preparatory phase. During this phase, it’s your goal to get familiar with the exercises and ease into the diet.

• After the 2 weeks, it’s all hardcore training. There’s 6 months of bodyweight training here.
• Start off with the first month, and stick to the program for 6 months, and you’ll be stronger and bigger than from when you started off with.
• The workouts are actually very simplistic. He uses the same exercises each month, more or less.
• But that’s a good thing, especially for mass and strength. For example, if your goal was to improve your arm strength and size, you would choose a good upper body movement.

Muscle Building through Bodyweight Exercises

Lets say you choose chinups. You can only do 2 chinups. But if you work at it, in a few weeks you’ll be able to crank out 10 chinups. Do you honestly believe that going from 2 chinups to 10 chinups will not make you bigger?

• That’s more or less the idea behind Mike Thiga’s workouts. What I like about them is that they are progressive.
• They make sense. My only fear is that they may be too boring, especially if your body adapts too quickly.
• If you feel that the workouts are starting to get too easy for you, then just move onto the next month.
• You might actually be able to complete the entire 6 month training program in 4 months.

I know you are going to love this muscle building program. If for some inexplicable reason you do not love the program, simply email Mike Thiga an explanation of what you did not like and he will offer you a full refund.

Bottom line is I now you are going to love the e-book and benefit from it tremendously. It has been clearly proven by the results that Mike Thiga has achieved from it. And he told me during our interview that he’s moving past the 200lbs mark, with bodyweight training alone!

Want to achieve your goals in 2010? Then get Mike Thiga’s program and put the information to work today  and do not stop until December 31.

Get the ebook now for only $67 and rest assured that you are making a great investment in your strength and size goals.

Click here to Purchase the Muscle Experiment Today!

Top 30 Bodyweight Exercises

I’ve bought guides before where they show you how to perform hundreds of bodyweight movements. Although variety is great, for mass gain, as mentioned earlier, you need to stick to the basics.

• So, Mike Thiga actually shows you the best of the best. He has included a special exercise database where he shows you 30 of the best bodyweight exercises.
• The movements are categorized by bodypart.
• If in a particular workout one of the exercises starts to become too easy for you, you can easily substitute that movement for a difficult one from the database.

Advanced Bodyweight Training

After the initial 6 month beginner program, you move right into the 6 month advanced program. This is where things get fun (at least for me). Mike Thiga starts to incorporate some really tough movements that you absolutely need to try in the second half of the program.

• All in all, I feel that the Muscle Experiment is a comprehensive, sound program. Mike thiga basically over delivers.
• No one in their right minds would charge just $67 for a year’s worth of workouts.
• That’s ridiculous. You’re only paying $5.59 per month for Mike Thiga’s muscle building workouts.
• My suggestion is to grab a copy of Mika Thiga’s workouts before he regains his sanity and decides to charge a higher price for his program.

If you want to make sure that you are maximizing the results of bodyweight training or get on the right track from day one, then Mike Thiga’s Bodyweight program is for you. This manual is for all levels. The manual is on sale right now for only $67! (Regular Price: $127). Click below to order and you will receive the download link immediately. If you do not see it in your main folder check your bulk or spam folder.

Click here to Purchase the Muscle Experiment Today!

P.S. If you made it this far then you are definitely ready to purchase this program.  Take charge of your health and benefit from this program or get it as a gift for anyone that cares about maximizing the benefits of bodyweight training.

Eric Wong is a MMA fighter who’s create a great program for MMA athletes titled “Ultimate MMA Strength and Conditioning.

I personally love it because of my Karate background, and because it’s packed with great unique, high intensity workouts.

Here’s a great workout you can do at a local park:

I urge you to take a glance at Eric Wong’s program ==>

Click Here to Check it Out