Get The Best Six Pack Abs You’ve Been Dreaming Of

My friend was a wrestler on the Notre Dame wrestling team. He was an inspiration and helped me to learn everything in this article.

He also referred me to a movie that’s in the theaters right now called ‘Foxcatcher’. This movie is a true story about an Olympic wrestler named Mark Schulz who competed in the 1988 Seoul Olympics. He had a benefactor named John E. DuPont – a DuPont chemical company heir. The movie is shocking in that you get to see what turns out to be a deadly ending.

Anyhow… back to the six packs you want:

Stay active on your rest days. Being active increases your blood flow, and will help you to recover more quickly. The activity can be as simple as going for a walk. You can also go swimming, biking, boxing, or even get a massage. Engaging in these kinds of activities is significantly more effective than simply lying in bed all day.

It is important to get a sufficient amount of sleep and rest after your workout sessions. A significant amount of muscle recovery and repair occurs while you are sleeping. Not getting an adequate amount of sleep can delay your results, and also be dangerous. Working out again without proper recuperation can cause injury or illness.

When you are formulating a diet to aid in your muscle-building efforts, do not neglect carbohydrates. Carbohydrates provide the fuel that your body is going to use during your muscle-building exercises. If you are short of them, your body will derive energy from the protein in your diet instead of using it to grow muscle tissue. Eat the correct amount of carbohydrates to get your body through its workout.

You need to drink at least 4 liters of water every day if you want your muscles to grow. The body needs water to function properly but muscles need water to be able to rebuild after a workout and to grow in size. Drinking water is easy if you carry a water bottle with you everywhere you go.

One of the best ways to get protein transformed into muscle effectively is to drink a protein shake about half an hour to an hour before your workout begins. This gives your body time to absorb the protein, and then it can use it immediately to start building new muscle.

It can be beneficial to train opposite muscles during the same workout. Examples are the muscles in your back and the muscles in your stomach, or the quads and the hamstrings. This will let one muscle group rest while the other is working. You will ultimately raise the intensity and efficiency of your workout while also reducing the duration of your routine.

Make use of your own body when you are working out. Body weight exercises, which include push-ups, pull-ups, lunges, and dips, can cause you to experience additional muscle and strength gains. Because of this, these types of exercises are a very important component of a solid workout program, and they should be included.

Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs. No getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.

If your training regimen has reached four days weekly, then try to avoid having more than one pair of consecutive down days. Your body will build and recover better with the down days spread out. If your life and schedule make this impossible, do not lose any sleep over it though, as you are still working out four days a week.

An excellent method of getting around muscles that are limiting you in certain exercises is pre-exhaust. It is common for one frequently used muscle group to get exhausted before you work through all your exercises. When you complete isolation exercises you help fix this, do things like straight-arm pulldowns which don’t necessarily concentrate on your biceps to complete. Your lats can get exhausted and when doing rows, make sure that your biceps do not limit you.

Doing a workout on your own has several benefits, including having a spotter, staying motivated, and mostly avoiding boredom.

When you are working towards building muscle mass, you have to make sure that you get plenty of sleep every night. If you do not get enough sleep, your body will not build muscle as quickly and there are potential risks for your wellness. Your body needs this sleep to recuperate from the strenuous exercise.

One very important you can do for your muscle building program is to keep a training diary. Keep a log of what kind of exercises you do, the amount of weight you are lifting along with any changes. This way you won’t forget your routine and any increases in weight or other changes you have made. Your progress will go forward if you keep track of everything.

One of my workout buddies actually goes to a photo booth every week to track his progress! It only costs him a few dollars a month, and as he loves to say, “The photo booth never lies.” He used the one at Photo Booth Orange County, he swears by it.

When building muscle it is important to be sure that you are giving your body enough fuel throughout the day. You need to up your caloric intake if you want to be able to build muscle and burn as much fat as humanly possible. It is important to learn which foods are best for repairing muscle fibers.

Consider trying out Hamstring exercises such as Romanian dead lifts. They utilize movement at a single joint they let you utilize an additional amount of weight, and they work through the entire hamstring muscle, rising into the glute-ham at the origin of the hamstring.

It is a good idea to work out in the presence of others in order for you to push yourself to your limit. Many people slack off a bit when they are lifting weights if they know that no one is there to notice that they are not working as hard as they could be.

It is possible to build muscle but not impossible, with dedication and followup, and hard work, you will notice those muscles growing in no time!

Top 10 Expensive Mistakes To Do When Travelling

You might think that you are all set, packed and ready for your next trip, yet here is a list of mistakes most travelers tend to do when traveling and that must be avoided at all costs:

Travel concept











1. Make a COPY of your passport, take an extra visa/bankcard and put some additional money on the side for emergencies.

It is extremely important t store these in a separate place from your normal purse/pocket, and once you reach the hotel, make sure to put these in a safety deposit or somewhere secure! Many instances i loose my stuff, get items stolen and i need to get back to the hotel in order to make necessary calls. Well this is where you will need those extra items. You can pay the cab, go to the police and show your identification and use your credit card for other important tasks until you get some money flowing again.

2. Charging everything on a credit card has its perks and disadvantages.

One thing that is good about it is your transactions are secured by the credit card company, you dont have to carry a large amount of money with you and you get those extra points! The Cons is that many credit cards, including mine, have a substantial fee for using it abroad and not to mention the horrible exchange rates, so basically you will be paying a lot for this service.

3. Dressing like a tourist and holding a map all the time on the road.

This could be OK in some countries but not for others. Places like Brazil you need to dress down, not wear any jewelery, not carry anything expensive and not walk in small, suspicious paths. Stick to the main path and where you see the most crowd and try not to be a hero in these places as it happened to many of my friends get robbed at gun point.

4. Using your phone when traveling.

Understand that the phone might be needed for some urgent situations, so why not call your service provider before you leave and buy a few minutes for the country so you can avoid roaming and long distance charges. I’ve fallen prey to this a couple of times and one time my bill came out to more than $1500 just from using internet in France because we had to check the hotel location!

5. Carrying too much luggage.

You might end up having to pay for this, not to mention in some inter country planes they wont allow you to have over an amount of weight and the tolerance is much less than from your destination. Allow me to give an example, when we went to Thailand, the luggage weight allowed was much more than what was allowed when we took a flight from bangkok to Phuket. Hence in some cases you will have to even buy a luggage from the airport since a large one is not allowed. This does not even take into account the weight issues you have to carry around and the hassle.

6. Traveling With No Insurance.

Watch out for this one, emergencies do happen and you might need to use a local hospital.

7. Informing Your credit card company you will be traveling.

Some credit card companies have a reservation an dare blocked if someone uses the card in a foreign country due to fraud detection. It might not be feasible for you to make a cheap call abroad to get them to allow charges, hence you might as well prepare for this before you go.

8. Booking in a Hotel on the Spot.

Hotel on the river

Yes in some countries the charges of a hotel don’t change whether you book it online or on the spot, but in my experience, hotel prices are quite High when they are booked on the spot and you will loose out on a lot of discounts, offers and perks versus booking it ahead of time and online.

9. Plan your transportation.

Yes, there is a part of it that could be fun, arriving and winging everything last minute. Though when I did that, i had light luggage, had a travel book/guide with me and had an idea on how to go from one place to the other. No need to reserve it ahead of time, but at least have knowledge of the modes of transportation available so you can end up saving and not using a cab.

10. Buying Souvenirs from Touristic spots.

Tourist Spot

The last thing you want to buy is an expensive item from a touristic spot. These items are usually double in price and non-negotiable because of the amount of tourists that flock there who are clueless what the item costs is outside that touristic strip.