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How To Drink Water To Lose Weight



Recent findings from The Journal of Clinical Endocrinology and Metabolism estimated that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. It was also stated that up to 40% of the calorie burn effect is caused by the body's attempt to heat the ingested water.


With these findings alone, I think we can all agree that water plays a much larger role in weight loss than we expected and I am going to share with you HOW to most effectively make your water work for you in achieving your weight loss goals

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DRINK PLENTY OF WATER BEFORE YOU EAT
Drinking plenty of water before each meal will cause your stomach to stretch, sending signals to your brain that you are getting full which will suppress your appetite - Thus reducing your urge to splurge, lowering your food intake. 
Health resources state that by drinking water before meals can result in an average reduction in intake of 75 calories per meal!



DRINK IT ICE COLD

According to most fitness professionals, drinking ice cold water helps boost your metabolism because your body has to work harder to warm the water up, therefore burning more calories in efforts to maintaining our optimal body temperature - helping you shed off calories during the process. Plus, ice cold water is just so much more refreshing than water that’s room temperature.



EAT YOUR WATER

That’s right… EAT IT. Fruits and veggies contain a high percentage of water, so freely chowing down on them throughout the day will increase your water intake. Fruits like grapefruit, watermelon and strawberries also contain above 90% water and. On top of the vegetables list are cucumber and lettuce, consisting of 96 percent water - Cauliflower, eggplant, red cabbage, peppers and spinach are made up of 92% water. In addition to hydrations, fruits and veggies also contain a lot of fiber which will slow digestion, keeping you fuller longer while curbing cravings!



BE SURE YOU’RE GETTING ENOUGH

If you really want the water you drink to help you lose weight, you should follow the “8x8” rule recommended by most nutritionists: Drink eight 8-ounce glasses of water per day for weight loss and to maintain an ideal weight. You might need to drink more water if you exercise a lot or sweat heavily
. How do you know if you’re getting enough water? A general rule is to check the toilet after you’ve gone to the bathroom. You’ll know you’re well hydrated if your urine is clear or very light yellow in color. The darker your urine, the more water you need to drink, especially if weight loss is your goal.


I never leave the house without a reusable gallon jug on my side; You can never be too prepared when it comes to be adequately hydrated. 

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This is an awesome workout to build massive biceps and triceps. This workout will help you build a pair of very impressive arms that will leave everyone staring in awe.

So let's get the workout started.

Workout routine:

**Super-sets are two different exercises that are done back to back with no rest in between.

**Use a weight that you can perform for a maximum of 8-12 reps.

Super-set #1 - Dumbbell Curls/ Close Grip Push Ups - 3 super sets till failure

Super-set #2 - Hammer Curls/ Dumbbell Overhead Ext - 3 super sets till failure

Super-set #3 - Concentration Curls/ Couch Dips - 3 super sets till failure

Enjoy and get ready to have the most insane pump ever.
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Building a biceps peak will make a huge difference in how large your biceps will appear. With the right development and shape, your biceps can look dramatically larger than someone who actually have bigger arms.

Also developing the muscles on the side of the arms are very important in building a complete package. In this video I'll show you how to make your arms appear much bigger and fuller from the side, front, pretty much every direction. People will be commenting on your arms in no time.

Here's how this bicep workout's done:

CONCENTRATION CURLS -- 4 SETS OF 8 REPS EACH ARM:

Sit on a bench, and put your elbow on the inside of your thigh and not sitting on top. Do a curl from this position, focusing intently on isolating and contracting your bicep. It helps to look at your bicep as you're doing this, to really make sure you're contracting throughout the entire range of motion and have the all important mind and muscle connection.

HAMMER CURLS -- 4 SETS OF 8 REPS // BOTH ARMS AT THE SAME TIME:

Hold the dumbbells vertically, not horizontally like regular curls. Pretend you are hold the weight as a hammer, hence the hammer curl name. Do a heavier weight, preferably a weight you could do for eight times.

I'll show an advanced power movement in this video by using a heavier weight and purposely cheating on the curls. This trick will help you build muscle faster since you'll be doing heavier weight on the negatives than you could do naturally. If you're a beginner though, keep your form strict with no cheating to stay on the safe side.

For extra isolation on your biceps, you can also keep the biceps completely vertical throughout the entire range of motion. Do this by bending your wrist at the top of the range, so that you biceps go up towards the ceiling and not back towards you like I show.

HOW TO PUT THE WORKOUT TOGETHER:

Do the 4 sets of concentration curls with 30 seconds rest in between sets. Then do the 4 sets of hammer curls, again with no more than 30 seconds rest between sets.
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There has been a lot of emails recently about skinny guys who want to put on some serious size and get ripped for the summer... so here are the 3 most effective diet tips to build serious lean muscle FAST!

The first tip I is the need for carbohydrates. This is probably the most overlooked tip when it comes to putting on size. Most people think that protein is what makes you big... however the truth is proteins will build muscle, but carbs are what is going to get you big fast. The body can only absorb so much protein per day, the rest will just flush through your digestive system doing literally nothing for you when it comes to getting big! So if you want to put on size fast.... Pack on the carbs!

Here are some great carb options that will help you put on size...

*White rice

*Baked Potatoes

*Pasta

The next tips are the time of day you choose to have your meals.. Here are the most important times to eat....

*Within 30 minutes of waking up

*45 minutes before your workout

*Immediately after your workout

*30 minutes before bed

*Try to eat one meal every 2.5 hours on average

The 3rd tip for you hard gainers is most important. Usually hard gainers don't have as big of an appetite. So you need to train yourself to eat even when you aren't hungry. I find this gets easier when you are eating foods you really love so fill free to add a little extra sugar and sweets to your meals.
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The Best Fat-Burning Workout Ever (According To Science)

It seems like every other week there’s a new study touting the best way to work out. And, really, how you do it depends a lot on your goal—someone looking to gain muscle mass may hit the gym differently than someone training for a triathlon. A few specific trends have emerged in recent years regarding working out for general fitness, and more specifically how to elicit the optimal metabolic response—that “afterburn” effect of continued calorie consumption for up to 48 hours after a session—e.g., the biggest bang for your effort and time. What the studies have in common: taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.

We asked exercise scientist Jeffrey M. Willardson, Ph.D., CSCS, associate professor of Kinesiology and Sports Studies at Eastern Illinois University to design a workout that incorporates these principles. Do each exercise for 10 to 15 repetitions, using weights that produce fatigue but not failure, and go from one move to the next without stopping. Willardson suggests repeating the circuit one to three times, every other day.

So I have put together a workout for you guys that is an “afterburn effect” triggering workout that will allow your body to continue burning calories up to 48 hours after your workout ends…

We are going to do 12 reps of the following 4 exercises - the key here is performing these compound moves with as LITTLE rest as possible… We will be hitting 3 rounds total.


Dumbbell front squat
Barbell bent over row
Dumbbell walking lunges
Medicine ball floor slams
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TOP 5 WORST EXERCISES

Any exercise can become the worst exercise if you perform it incorrectly. That said, certain exercises deserve the title of the "worst exercise ever" simply because of the low reward, high risk nature of it.

Each of the exercises is included because of the high risk low reward that it offers. As a physical therapist and strength coach for professional athletes, I have to know where to draw the line between the two. If a quarterback or pitcher of mine wants to do max overhead snatches, I'm going to tell them it's a bad idea. Why? Because there are other ways to train upper body explosiveness without jeopardizing their career on one fatigued or poorly performed rep.

1. Chest flies - I've covered before why this is here. People will swear that they love the stretch they get on their pecs by doing this exercise. If you claim you never heard that argument, then you haven't spent enough time in the gym. They also claim that the adduction at the end of the movement gives them an incredible contraction on their chest. They're half right. There is no extra stretch on the pecs but they do increase the likelihood of injuring their pec with increasing loads held out at arms length. See the 3D crossover as a smarter (and better) option that you can overload even more and still get the benefits of the end contraction.

2. Behind the neck shoulder presses - The problem with this exercise is that it is bad for the shoulders. It places the glenohumeral joint in an awkward position for pressing, which can lead to impingement. Pressing from the natural scapular plane is much more natural and will allow you to press more weight overhead in the long run, leading to bigger shoulders.

3. Upright Rows - This exercise is not ideal for the integrity and health of the rotator cuff muscles of the shoulder. What makes this shoulder exercise one of the worst is the position of the elbows and hands at the end of the movement. The exercise puts your shoulders into a provocative position for testing impingement. Instead, you want your elbows below your hands (as in the high pull) to still get the benefits of the abduction of the shoulders without the internal rotation.

4. Good Mornings - This is actually not a terrible exercise for your back as it loads the entire kinetic chain in a functional way. The problem is that most people don't have the necessary thoracic extension to pull it off with proper form. One slip up from here with the load positioned out in front of the body as it is, and you're likely to slip something else...a disc in your lower back.

5. Leg Extensions - This is a no brainer for me. This open chain leg exercise lacks any true function when compared to the numerous closed chain options you can be doing instead. Throw in the shear stresses, ACL tension, lack of hamstring co-contraction, and the imbalance of rectus to VMO firing and you've got a recipe for disaster.
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Can you post a picture regarding the 'upright rows' exercise? That'll be really helpful 😊
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Blast 2X More Calories in 15 minute With This Fat-Burning Cardio Workout

First, I’ve got to make it clear that you don’t need a lot of time to fit in a fat-blasting workout. You just need the right moves, which I have conveniently pulled together for you into one 10-minute, ultra intense routine.

This routine consists of full body exercises that recruit more working muscles within a given movement, which in turn will burn up to 2x MORE calories in comparison to your traditional treadmill or elliptical cardio workouts - Performing the exercises with high intensity and at a rapid pace will boost cardiovascular endurance and maximize fat-burning and caloric expenditure.

Follow the prescribed number of reps for each exercise in succession, moving from one to the next without rest in between. Once you've finished the last exercise in the circuit series, rest for 1-2 minutes and repeat the entire series 2 more times. For advanced participants, challenge yourself by seeing how many full circuits you can complete within 10 minutes!

*10 Tuck Jumps (explosive lower body power, shapely legs):
Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

*10 down down up up planks (sculpting arms/core):
Start in a modified plank position on your forearms, palms facing down. ‘Walk’ your left hand in, placing it under your shoulder and pressing your body up. Walk your right hand in so that you end up in a full plank position with both arms straight. Quickly lower your left elbow down to the floor, and then your right, so you're back in your elbow plank. Repeat 5 times in a row leading with your left arm, and then 5 leading with your right.

*10 jumping lunges (stability/coordination):
Beginning in a staggered stance lunge position, propel yourself off the floor into the alternating position with the initial lead foot now landing behind the body and the initial back leg now positioned as the lead - repeat.

*10 burpees (full-body conditioning):
One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

Be sure to record how many circuits you completed as well as the time it took to do so - Make it a personal goal to increase the circuits you complete within the 10 minute time frame…
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The Dad Bod Annihilator - 8 Minute Full Body HIIT Workout 



New research shows that 1 in every 5 men will experience onset symptoms of the physical condition known as  “dad bod” before they reach the age of 30… 
The symptoms include beer bellies, flabby arms, man boobs, and mild wheezing during any physical exercise.
I am here to tell you guys today that you do not have to be another statistic… I’ve got the ultimate full-body conditioning workout that you can do everyday to avoid the symptoms and even REVERSE the effects of the Dad Bod!


This workout will consist of 4 different bodyweight exercises and the object is to complete as many rounds of the exercise sequence as you can with 8 minutes on the clock. So each time you complete this workout, your goal should be to get in more complete rounds within the 8 minute mark - You’ll start to see progression pretty quick if you stay consistent with this routine at least 3 times a week.

The routine will include 10 burpees, 10 box jumps, 10 pull-ups, 10 jump squats! 



Let the dad bod annihilation begin! 
Start the clock at 8 minutes for as many rounds as you can of:


1. 10 burpees


2. 10 box jumps (you can use a bench to jump on - remind viewers that if these are too impactful on their knees, do alternating steps ups for 10 reps instead)


3. 10 pull-ups (If they can’t complete 10 pull-ups in a row, stick to the lat pull down machine or a cable row machine until you’ve built the strength to complete the pull-ups)

4. 10 jump squats



I hope you guys liked this anti-dad bod circuit!
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10 Minute At-Home Teen Workout: Drop The Baby Fat And Get Toned Fast


FIRSTLY: It is important for all you young teens out there to know that dramatically increasing your lean muscle mass may be tough due to the lack of muscle-building hormones however, according to TeensHealth, as puberty approaches, testosterone levels will begin to skyrocket, which is instrumental in building muscle. 

So don’t be discouraged if you teenage guys don’t gain an astronomical amount of lean mass within your first few months of working out - I promise, if you stay consistent with your workouts, the gains will follow!

For this workout we will be doing 3 rounds of 3 functional movements that are essential for building a strong, dense foundation - bodyweight squat, push-up, and leg raises for the core. 

But to spice things up, we are going to add 30 seconds of mountain climbers between each movement to get the heart rate up, and increase your fat burning metabolism to shed off that excess baby fat. 

All of these are safe, effective and require NO equipment - Let’s get started!

Workout Beakdown:

Round 1

10 body weight squats
30 seconds of mountain climbers
10 push-ups
30 seconds of mountain climbers
10 reverse crunches
30 seconds of mountain climbers

Round 2

10 body weight squats
30 seconds of mountain climbers
10 push-ups
30 seconds of mountain climbers
10 reverse crunches
30 seconds of mountain climbers

Round 3

10 body weight squats
30 seconds of mountain climbers
10 push-ups
30 seconds of mountain climbers
10 reverse crunches
30 seconds of mountain climbers
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The 3 Muscle Groups Guys Are Guilty Of Ignoring (And How To Build Them)

Most guys are focused on big biceps, thick chest or having a six pack and never consider the benefits of consistently hitting your forearms, traps and calves.

These muscles are hugely important for stabilization and support during heavy compound exercises such as the deadlift or squat - training these smaller, overlooked muscles will allow you to better support and grip heavier weights during compound movements to you can add MORE mass to your frame!

To train these muscle groups, I’ve got a quick 3 movement circuit that you guys can hit once or twice a week to ensure that you are actively training these areas…

The entire workout will be done with dumbbells…

We will be doing 3 rounds of dumbbell wrist flexion, dumbbell shrugs, and dumbbell elevated calf raises - all for 10 reps each!


3 Rounds of the following:
1. 10 DB wrist flexion for the forearms
2. 10 DB shrugs for the traps
3. 10 DB calf raises for the calves

That’s a quick but EFFECTIVE burn for the forearms, traps and calves guys - Be sure to start training these areas of your body on a weekly basis to continue developing a full, well-rounded physique!
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How to Get Rid of Love Handles (This really works)

Now since you can't actually spot reduce fat, we'll have to use the calorie-burning power of the Afterburn Effect to trigger fast fat loss results. The Afterburn Effect is a combination of resistance training and cardio burst training that will stimulate your metabolism to burn calories up to 24 hours after your workout is complete. This will be ideal for burning off pockets of stored fat, especially in the most stubborn regions such as the love handles.

Workout Breakdown:

*Perform 3 rounds of the following exercises
1.) Jump squats
2.) Half burpees
3.) Bicycle crunches

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Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps

Jump squats - 10 reps

Half burpees - 10 reps

Bicycle crunches - 10 reps
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The Number One Exercise to Naturally Boost Your Testosterone

Today I am going to share with you the number one exercise that you can do at home, at the gym, outside to actually boost your testosterone naturally… THE SQUAT - Now I know every guy has a laundry list of excuses when it comes to trying to justify skipping leg day but today, I am going to change your mind forever!

It has actually been found that squats create a stronger anabolic stimulus in the body than equally heavy sets on a leg press machine - And the best part is, you don’t even HAVE to use resistance - I’m talking bodyweight squats here, guys! The body-weight squat is a multi-joint powerhouse movement as it requires a lot of muscular contraction to complete one rep - this results in a cascade of anabolic hormones to be released.

Sports scientists from the University of North Texas report on this in the Journal of Strength and Conditioning Research actually discovered that human growth hormone (HGH) and Testosterone levels were actually HIGHER after a squat session than after a session on a leg press machine. 

Now, I am not hating on leg presses or any other leg exercises for that matter - I just want you guys at home specially to know that you can stop using the “I don’t have weights or equipment” for leg day excuse because I am about to show you a 3 variation squat circuit that will elevate your testosterone levels and put your body in the anabolic muscle-making state to start adding lean size to your frame!
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Get FIt, Live Heathy, TRAIN HARD!
Introduction
Hey Everyone!

Welcome to the Six Pack Shortcuts Google Plus business page! Please check out all our free resources. Six Pack Shortcuts is the fastest most effective way to build muscle, burn belly fat, and get a ripped body and six pack abs! 

Here on the Google Plus page I will post FREE workout videos and articles that you can take advantage of to help you begin your journey of getting a ripped body! 

If you have any questions about working out or how to live a healthier lifestyle.. just ask. Im here to help want want to help as many people as possible!

Im sure many of you are familiar with my YouTube channel! I want you to know there will be much more community involvement here on Google Plus! I will be answering your questions personally and promptly! 

If you are reading this you have already found the page which is awesome, and I am very grateful! Please add me to your circles and post questions so my self and the community here can answer you and help you achieve all of your fitness goals! 


Even if you are new to working out you can take a lot of what you learn here to help you get started. One day I would really love to train you, but first I want you to take the time that you need to make sure that this is the program for you, and feel confident that I am the trainer that will help you achieve the body of your dreams.

http://www.sixpackshortcuts.com/discount


Here's some specifics about the Six Pack Shortcuts program....

There are 4 phases in the Six Pack Shortcuts Program!

In Phase I, I am going to show you how to replace your excess body fat with lean muscle. This will in turn raise your metabolism so you are burning more calories on the daily basis.

In Phase II, I am going to assist in in burning off all that stubborn body fat, so you can have a flat and toned stomach!

In Phase III, I am going to show you how to build up your core muscles and finally reveal your SIX PACK ABS!

And in Phase IV, I am going to show you how to maintain the ripped body you have achieved in the first 3 phases! From now on people will say WOW everytime you take off your shirt!

I keep my client base low so I can offer all of my clients the one on one attention and support they deserve. I include unlimited 1-on-1 email and phone support so if you every have any questions you can contact me and I will advise you promptly!

It's simple, it's proven to work, and you get results FAST. And I'll be in your corner every step of the way, mentoring and motivating you until you have the body you've always wanted.

Follow this link to learn more about membership!!!