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A Lower Ab Workout in Just Three Moves!


Three moves.


That’s all it takes to build an incredible mid-section with incredible v-cut six pack abs.


Of course a ‘V’ cut is what you get when your waist tapers in and this tends to go hand in hand with low body fat and as a result, highly ripped abs. This is that ‘all-in-one’ package that almost every guy is going after and as it turns out, you can unlock it with just three simple moves.


We’re going to look at the moves here, and then we’re going to combined them into a simple home workout:



The Moves

Hanging Leg Raises: These are one of the most straightforward but also challenging leg exercises out there and they’re excellent for training the lower abs. Just hang from a pull up bar, a tree branch or anything else and then raise your legs straight up.


The key to doing this correctly is to ‘roll your abs’ as you lift your legs. If you’re bending at the waist then you’re not actually using your abs at all but rather your hips. So really, this should look like a crunch but upside down and hanging from a bar.


If you find this move too challenging at first then don’t worry: an easier alternative is to perform ‘frog kicks’. These involve hanging from a bar and then bringing your knees up to your chest. Again, make sure you’re really curling that stomach in.


If you’re more advanced on the other hand, you can hold a weight between your feet or your knees. Or you can perform hanging leg raises to failure, then drop immediately down to frog kicks to make it into a ‘mechanical drop set’.


Reverse Crunches: Reverse crunches are like the frog kicks we just described, except lying on the ground. Lie flat on your back and then curl your knees up to your chest, just as you would curl your chest up to your knees with regular crunches. This hits the lower abs again, which is just great for the tapering effect.


Hip Thrusters: To finish with, you’ll be performing hip thrusters. To perform these, lie flat on the ground and have your feet pointing up at the ceiling and your hands underneath your legs. Now you’re going to push those feet straight upward and doing this will work the hips and the abs.


You can make this move more difficult by hanging from a incline bench as you do it, so that your hips are coming down lower after each repetition.


The Workout

And now to finish, here’s the workout that puts it all together. And it’s pretty simple too:

  1. Hanging leg raises 3 x 10
  2. Reverse crunches 3 x 10
  3. Hip thrusters 3 x 10


Don’t give yourself much of a break between reps and make sure to really focus on contracting the abs through each movement. You’ll know it’s working because your abs will sting as though someone had kicked you in the gut!

A Home Legs and Back Workout That Burns Maximum Fat!


Let’s cut straight to the chase with this one: this is a straightforward but highly effective workout you can do from home that will really burn calories and that will be targeting the muscles in the back and in the legs. This is a tough one but anyone can do it, so get ready… go!



The Workout

This is going to be a rather traditional workout in that you’ll be doing ten reps of each exercise. However we will be giving it a circuit format that will help you to keep up the momentum and the enthusiasm throughout. What’s more, the workout is arranged into a superset method, so you’re going to be going straight from a back move to a leg move and back again.


Bulgarian Split Squat (10 on Each Side)

We’re starting with the Bulgarian split squat. This is a split squat, meaning you’re essentially in a lunge position but then just going up and down instead of lunging forward. It’s effectively somewhere between a bodyweight squat and a one legged squat in terms of difficulty. This one is going to be made that bit harder though because you’re going to put your back leg up on a table or couch – hence the ‘split’.


Behind the Neck Pulls (10)

Behind the neck pulls use a towel. Here you’re going to lie on the ground or stand up, with your arms extended straight above you holding a towel in either fist. You’re then going to ‘row’ the towel down and then back up again. As you do this, you need to exert a lot of force onto the towel, as though you were trying to rip it in half. This is where the lat training comes in and you should feel the tension in your lats as you go throughout each repetition.


Lateral Lunges (10)

Lateral lunges are another halfway house between squat and lunge. Here you’re going to stand with your feet together, then you’re going to step out to one side but with your foot facing that direction and you’re going to lower your body into a lunge position.


Bent Over Towel Rows (10)

These are the exact same as the earlier towel neck pulls, except you’ll be rowing the towel upwards towards your upper body while you’re slightly bent over. Again, make sure to really contract the lats.


Close Stance Squats (10)

Close stand squats involve standing with your feet nearly together and then squatting down. It’s a little harder and makes a bodyweight squat more of a challenge.


Lat Stretch for 10 Seconds

You shouldn’t stretch your muscles mid workout if you’re lifting big weights but for the sake of a bodyweight routine, you don’t really need to worry about the marginal strength loss this causes. But what you’ll gain from stretching your lats here is more circulation and actually more hypertrophy. It will also aid recovery and it’s a much better use for your resting periods than playing Angry Birds!


A Blueprint for Getting Ripped


Getting ripped, cut muscle isn’t as easy as we would like it to be. Apart from the fact that it involves being very self-disciplined when it comes to sticking to a diet and training regime, there’s also the fact that it’s so complicated. It feels like everyone has different advice for what the best way to burn fat is and it seems like there a million different options and considerations. Card backloading? Intermittent Fasting? IIFYM? Where do you even begin?


Wouldn’t it be great if someone would just lay all out straight for you: give you a blueprint that you could simply follow to the letter to get cut and chiselled?


Well that’s exactly what Henry Tren described on Six Pack Shortcuts. In a recent video he talked through the exact steps he took to get into awesome shape, so let’s go over those and see what he had to say…



Find a Role Model

Having the right role model is an excellent motivator and can help you to get through those rough patches when you’d really rather just skip the gym. Henry’s role models were none other than the legendary Sylvester Stallone and Arnold Schwarzenegger.


DIET is Number One

In terms of burning fat, diet is by far the most important element. Like they say: it all starts in the kitchen.


So what does that diet look like? Henry recommends having a number of ‘shreds’ – foods like lean proteins, complex carbs and green vegetables. In particular, chicken, ground turkey, sweet potatoes, brown rice and broccoli are examples of what Henry refers to as his ‘shreds’.


For dessert? Go for fruit. But remember, this really is: ‘natures dessert’ and its still filled with sugar. Keep portions minimal.


Cheat Occasionally

No one is perfect and sometimes you will falter. So the solution is just to make sure that you organize your fumbles by having cheat days. It’s crucial for your sanity – just think of your cheat meals as rewards and they can help you to make it through the week.


The Workouts

Now what about the workouts?


While any kind of training is good, the best place to start according to Henry is with HIIT – High Intensity Interval Training. You likely know about that, but it basically means you interval between periods of intense exertion and periods of relative ‘active recovery’. For instance, you might sprint for one minute and then lightly jog for three before starting again.


Also important is resistance training. For burning fat, resistance training is severely under rated and if you lift weights, you’ll find it actually encourages your body to continue burning fat long after your workout has ended. This is a very powerful tool and one that you should definitely use – especially if you want to be ripped instead of skinny.

How to Avoid Losing Muscle When You’re Dieting


Every guy wants to look ripped and cut so that they can show off all that muscle they’ve worked hard to build. A ripped set of abs has to be one of the most aesthetically pleasing features you can build in the gym.


But at the same time, every guy also wants to be bulky and muscular. And this is where the difficulty comes in.


You see, when you build muscle you’ll want to be in a caloric surplus. Inevitably this is going to lead to some fat building up around the midriff. But when you cut in order to get rid of fat, you’re going to need to be in a caloric deficit. And this means your body ends up burning muscle.


So the question is, how do you cut the fat and keep the muscle?




Keeping Up Your Energy Levels

One of the problems that you might find when trying to cut fat and maintain muscle, is that you won’t have much energy or enthusiasm when you hit the gym. This stands to reason when you consider that you’re not getting as much energy from your food but you’re still putting in the same amount of work in the gym.


This is unfortunate, because if you can actually keep up the training when you’re dieting, you’ll find it helps to preserve the muscle. Ever heard the saying ‘use it or lose it’? If you keep up the resistance training while you’re trying to burn fat, your body will respond by preserving the muscle even as your glucose levels drop.


So how do you keep that energy high on a low carb diet while you train?


One simple ‘trick’ is to take your post workout shake and swap it for a pre-workout shake. This way, your body will start to get the benefits of the protein and the carbs while you’re still training, giving you something of a pick-me-up during your workouts and ensuring you don’t run out of steam.


Most protein shakes contain at least 100 calories, so this will give you just enough energy to fuel your training. But because you would have had the post-workout shake anyway, you’re not going to be adding to your overall calorie intake at all.


What’s more, that extra protein and sugar that’s circulating while you’re training will act like a ‘buffer’ to protect your muscle from being burned during your training.


More Reasons to Choose Pre-Workout

What’s more, you’ll actually get more benefit from your protein shake this way in terms of muscle building. Why? Because the protein will have reached your blood stream right when the ‘anabolic window’ kicks in. Your body can’t use protein right away and so if you consume the protein right when you need it, you won’t get the most benefit from it.


What’s more, following the training, all the sugar you’ve consumed will be taken to the muscles in a similar fashion to that seen in carb backloading.


So now you know! This simply ‘switch’ will help you to protect muscle and gain more muscle.


Five Tips to Lose Bodyweight Over 80% Faster


The fall-out rate for people starting any new diet program is over 80% in the first 7 days.


Think about that for a minute – it means that statistically you’re not likely to last on any new diet for even a week! How many people last for a month? Maybe one percent?


The problem is that even the best diets will often leave out the tips on how to go about sticking to the routine. It’s all good and well knowing how to track your macro and micronutrients. But how do you stick to your calorie guidelines when you’re tired and stressed?


These five tips will show you how…



Tip 1 – Emergency Meals

Emergency meals are meals that you’ve prepared ready for times when you’re low or times when you don’t have the time to make something more creative. These meals should be something that will last a long time, that you can make quickly and that you will actually enjoy. These will act as your buffer, so when you don’t have time to cook the perfect meal, you don’t end up getting a McDonalds.


Tip 2 – Keep the Meals the Same

One of the biggest problems with a lot of diets is that they expect you to live in a supermarket. One meal might include eggs, the second meal might have salmon in it, the third meal might include steak and then maybe you’ll finish with a fruit salad. That’s a lot of different types of food all in your fridge at once and all of which need to be prepared.


Keep your meals similar, reuse the same ingredients and don’t be too ambitious and you’ll find it much easier to stick to.


Tip 3 – Cook in Bulk

You may have noticed that time is a big factor for many of these tips. Unfortunately, most of us just don’t have time to cook as much as we should and when we do, we probably won’t have the energy.


Instead then, cook in advance and then store your foods in the fridge. This might mean cooking up some bolognaise and freezing it, or it might mean preparing chicken breasts and having them in a Tupperware.


Tip 4 – Remove Temptation

Do you know how to stop yourself reaching for cake?


Get rid of the cake!


Remember how we just said that there isn’t enough time in the day for cooking or going out shopping? We can actually use that to our advantage – by making it an effort to snack on sugary foods. Have a few healthy snacks around the house and make sure that there are no temptations there to fool you. If your partner isn’t cool with that idea, ask them to keep an eye on their chocolates and sweets and to reprimand you if you should eat them.


Tip 5 – Get Into a Routine

Finally, make sure you are consistent and that you allow yourself to get into a routine. They say that habits take 30 days to form and once you get to this point, you’ll find life gets much easier. So be consistent, have a plan and then stick to it. If you can manage a month, you can manage anything!

Using the Cable Flyes for Gladiator Pecs


Want a chest like a gladiator? Then consider adding more cable flyes to your to your chest day. While many of us will focus on moves like the bench press and perhaps dumbbell press to build up big pecs, the cable flyes are actually just as effective if not more so and should be considered for your secret weapon.


But this is only true if you get them right. Read on and we’ll go over what makes the cable fly so great and how to use it correctly to build a powerful torso.



Benefits of the Cable Fly

The first benefit of the cable fly is that it’s a fly… With the vast majority of exercises being compound and pushing-based, the fly is a welcome breath of fresh air during chest day. While the shoulders are involved to some extent, the fly is the closest you’re going to find to a single joint movement for this part of your body.


What’s more, the flyes increase your range of motion considerably when compared with pressing movements. This not only allows you to train the outer portion of the pec but it also allows you to apply resistance to what is essentially a stretch. While it’s early days at this point, a few fascinating studies suggest this may have amazing muscle-building potential.


Now what about the cable flyes specifically? Well here you have an exercise that allows you to maintain constant tension all the way throughout the movement and you have a setup that allows you to go heavier than you otherwise would with no risk of injury. As far as your chest is concerned, it’s the perfect storm.


Getting Flyes Right

Now the question is: how do you use flyes correctly so that you’re getting the most benefit from them?

Follow these tips for maximal benefit:

  • Set the cables up so that they’re the same height as your shoulders – this will keep the force directly on your chest rather than your shoulders.
  • Make sure you don’t have the weight too heavy: you don’t want to find yourself in a position where you’re leaning forward simply to get into a comfortable position.
  • Squeezing your glutes can help you to avoid leaning forward as you start getting fatigued.
  • Try not to bend your arms – if you get this right it can be almost a single joint movement so you don’t want to start bringing in your elbows and shoulders into it. Note as well that bending your elbows will shorten the distance that the weight has to travel.
  • Squeeze the pecs while you’re training and try to avoid trying to ‘swing’ the weights in. It’s better to do a lighter weight with perfect form than to entirely train yourself through the easier movements.


As one last tip – try starting your workouts with flyes. Not only will it help to improve your mind-muscle connection to begin with but it’s also a great way to warm up.


Are you not entertained?


The Best Snacks for Losing Fat and Getting 6 Pack Abs


Snacking gets a lot of bad rap and the assumption tends to be that any type of snacking is bad for you. Snacking means eating cake, eating crisps and generally eating things you shouldn’t in between meals. Right?


Well, not necessarily! Actually, there is mounting evidence to suggest that eating often can actually help to increase your metabolism to burn more fat. What’s more, it will help you to avoid serious hunger that can lead to overeating and it will ensure you can get a consistent influx of protein.



Mini Rolls

The secret to a great snack for losing weight – other than keeping it healthy – is to make it quick and easy to make. If your healthy snacks take an hour to make, then you’re probably just going to reach for a chocolate bar instead.


Today then, we’ll be making ‘mini rolls’. These are essentially wraps which should give you a bit of protein and some salad and thus help to fill you up a little but without causing your stomach to stretch.


Unlike most wraps though, you’re not going to be using any bread. Bread is not only high in calories but it is also a very simple card meaning it can spike your blood pressure – making you hungrier and trigger fat storage.


Instead then, you’ll use something else as the wrapper. Good examples include hollowed out peppers, pastrami (and other hams) or cabbage. These will hold your meal together but they won’t load you up on carbs and won’t hurt your calorie count.


The next step is to add your filling. Your choice of fillings is going to depend very much on your choice of wrapper but there are lots of things you can use. Here are some examples:

Pastrami: cottage cheese, pieces of onion, chutney, corn, salt and pepper.


Lettuce: spinach, piece of chicken, piece of carrot, piece of avocado (a very healthy saturated fat).


Hollowed pepper: tuna, avocado, a little chutney, salt and pepper.


Using These Recipes

The point of these recipes is to demonstrate how you can create a satisfying snack that will contain lots of nutrients and will at the same time be quick and easy to make.


The big trick with these is that you haven’t used bread. You can use this tip in other meals too – for instance you can use mushrooms in the place of buns.


Whatever you end up making, another useful tip is to make lots of snacks and put them in the fridge. If you have a steady supply of these wraps to hand that you make at the start of the week, then you’ll be far less likely to reach for a bag of crisps when you need something savory.


Of course what’s also important is that you actually enjoy what you eat. That’s why it’s crucial to try experimenting with different combinations and different recipes until you find the one that you can really enjoy. Give it a go and see how snacking can actually help you to lose that weight!

The Best Bodyweight Bicep Exercises – No Weights





If you don’t have a pull up bar and you don’t have a set of dumbbells, then you’re going to find it rather challenging to train your biceps. These are one of the only muscle groups that can’t easily be targeted with regular calisthenics and there really isn’t an equivalent of the press ups for biceps.


So what do you do if you don’t have access to bicep training equipment?


Well, the first tip is to get some. Seriously: dumbbells aren’t that expensive and you can easily get an Iron Gym to go in your doorframe if you’re worried about screwing into the wall. As much as the exercises we’ll look at here are effective, they’re not nearly as adaptable as using dumbbells or a pull up bar. Use these in the time being, or if you are travelling. Otherwise, there’s no excuse for not having dumbbells if you’re serious about getting into shape.


Okay, so the rant’s out of the way… now on to the bicep exercises!


Towel Pulls

To start with, you have your towel pulls. Take your towel and then wrap it around anything you can find. This could be the leg of a table, it could be the base of a sink or it could be a door handle. Just fasten it at chest height, then lean back while holding onto it. Now you’re going to hammer curl your body back towards the point of origin, fighting gravity on the way. You should find this is enough to offer some resistance and to get a bit of a burn going in your arms. As an added benefit, you’ll be training your grip by holding onto the towel.


Inverted Bicep Curl

Better yet, if you have a firmly attached table somewhere, you can use it to do pull ups. Simply lie underneath the table, grab your hand over the top of it with an underhand grip with your feet on the floor and then curl your upper body towards it.


Isometric Curls

An isometric exercise is any exercise that doesn’t involve movement. So how does this work? In the case of a bicep workout, it might mean standing in front of a table, holding onto it from underneath and then trying to curl it up in the air. Only the table you’re going to choose will be one that won’t budge. As a result, you’ll be maximally contracting your biceps trying to lift the table but they won’t be moving anywhere. This is actually a great way to increase strength by improving your ability to recruit muscle fiber (Bruce Lee used to use this kind of training).


If you want to involve the full range of motion, then you can simply move up and down gradually with your legs to contract the muscle in a wide range of positions.


And there you have it! Those are three effective bicep exercises you can perform and all you’ll need is a table and a towel. You’ve got those… right?

How to Get Your Trap Training Right


Looking for those monster traps? Building big traps is something that can make even the scrawniest guy look like a hulking monster but the problem is knowing how to go about it. As far as most people know, there is really only one major exercise for the traps… and most people are doing that one move they know wrong!


So how do you start getting traps right? Read on and we’ll find some answers!





How to Perform Shrugs Correctly

That one move that we’re referring to is of course the shrug. Shrugs are the most basic trap movement and to be fair, they’re really all you need in most cases.


But as we said earlier, a lot of people are getting this one critical move wrong.


The first trick is to sit down. This way, you aren’t challenging your legs and your torso with super heavy weights and therefore you can afford to work harder with the target muscle group.


The next important tip is to pull your shoulders back slightly. This will shorten the traps and it will make it slightly harder to continue. The biggest mistake most guys make with the shrugs is simply leaning forward and letting their shoulders roll forward when they’re training. Keep your shoulders back and bring your scapula together – this way your traps will work much harder throughout the movement.


Another big mistake a lot of guys make? They initiate the movement with their arms. In other words, they use their biceps to create momentum and thereby ‘throw’ the traps upwards. How do you stop yourself from doing this? One neat trick is to tense your triceps which will make it impossible to cheat.


Keep your neck neutral the entire way through the movement and give it a short pause when you’re at the top of the movement for added benefit.


Some Variations

If you want even more benefit then you can try throwing in some variations too. Good variations for the traps include using the trap bar for instance, which is entirely designed for shrugging. Another tip is to try using the seated bicep curl resistance machine and shrugging that weight – this allows you to go heavy and perform easy dropsets without your hands fatiguing and without dropping heavy weights on your toes.


You can also engage the traps even more by performing a variation where you lift a single dumbbell behind your back while standing. This forces you to bring the shoulder blades all the way back and is an excellent way to encourage perfect technique. Finally, remember that bench press, chest press, press ups and more all also train your traps hard.


How to Train Traps

Finally, bear in mind that the best way to get a response from your traps is to train with high volume. In fact, your traps can likely stand up to being hit 2-3 times a week if you perform just one or two exercise for them at a time. Work them into your chest/shoulder workouts for a logical combo.

How to Get Massive Triceps With Lighter Weights!




Want to get massive triceps? Then it’s time to put down those heavy weights!


Doesn’t sound like it makes sense does it? But actually there are a number of great reasons that this works wonders. The first and foremost among these is quite simply that lifting lighter weights allows you to use stricter form – and this is what it’s all about when it comes to triggering serious growth.


At the same time, lifting lighter makes more sense for other reasons. In particular, it lets you reach higher rep ranges which according to many bodybuilders is actually the secret to getting size. Look at huge bodybuilders and you’ll find they don’t lift anywhere near as much weight as say a powerlifter – they lift lighter but they lift longer.


So put down the heavy weights for your tricep kickbacks and your pushdowns and look at how you can start using this move in the right way.


The Tricep Push Down

To demonstrate what correct tricep training looks like, we’ll start by focusing on the lat pull down. The first thing to know here is that you need to ensure you get all the way to full extension – that means your arms should be completely straight so you’re maximally contracting the triceps and it means pointing your arms slightly backwards (as this is part of the job of the triceps).


To use this full range of motion, you will need to set yourself up correctly. If you’re using a bar for your tricep push downs, then you need to ensure you’re leaning forward slightly with your waist away from the bar. This way, you’ll be able to straighten your arm completely. The other option is to use rope attached to the cables.


You also need to ensure that you’re using the right control all the way through the movement – don’t try to speed through the motion and use momentum and make sure you feel the triceps contracting as you go. Meanwhile, keep your chin neutral and try to lift your chin up into the neutral position.


What you’ll find is that by fully stretching the triceps and contracting them all the way, you begin involving new muscle fiber that you won’t have used before. Now, even with lighter weight, you will challenge the muscle more and stimulate more growth. Don’t increase the resistance until you can really do no more.


Making it Work

You can apply these same principles to your tricep kickbacks and overhead extensions. In fact, you can apply similar logic to your bicep workouts and your press ups too. Make sure you move all the way through the ROM and you really feel the right muscles working as you do them.


Now remember: if you’re using lighter weights this way, you need to be using higher rep ranges to increase the overall volume. This means reps of 12-15 or even higher, followed by lots of rest and lots of protein.


Resist the urge to increase the weight and you might just be surprised at what happens!