how to get six pack abs in 3 months!

Every one of us have abs but it’s hidden under the fat of the stomach. In order to get the abs that is hidden under the fat we have to lose that fat first. We have to exercise too to get the abs that we want. There is lot of way to get abs fast. But the best one is to eat healthy and exercise more and sleep more. it will only takes 3 weeks to notice the difference one your stomach  this should motivate you and work harder to get the best abs. I always dreamed to have abs like the models now the dream came true. I worked really hard to get the abs that I always dreamed to have. 

 Here some tips how I got my sexy abs!

   Workouts for your abs!

1.     You have to lose weight first!

2.     Eat the right things and forget about sugar!

3.     Exercise the stomach area!

4.     Sit ups.

5.     Crunches.

6.     Train your entire core.

7.     Leg lifts. 

8.     Jackknife sit ups. 

9.     Butt-ups. 

10.  Static holds (planks).

11.  Abs roller exercise.

12.   Pull-ups hanging from a horizontal bar.

If you really want it go and get and don’t let pain stop you!

how to get bigger triceps!

your triceps will determine how your arms will look like after your done working out your arms. some people have round triceps and some have long triceps. you cant change the shape of your triceps shape. you should work your triceps more than your biceps cause your triceps is the main muscles in your arms. your triceps is really hard to work it out. you really need to focus on the the triceps when you working out. lets start with the work out that should makes your triceps bigger.

workouts that will makes your triceps bigger!

1. Band Skull Crusher 2X5
2. Bench Dips 2X5
3. Bench Press with Chains 2X5
4. Bench Press - Power-lifting 2X6
5. Body Tricep Press 3X9
6. Board Press 3X9

your triceps will make your upper body so much stronger cause your upper body its all arms and chest so once you get the arms it will be really easy to build your chest after that. try to work your arms ever other day so it will have time to recover and get bigger. on the day that you dont work you arms try to work your lower body. when you have the the perfect arms your body will be able to do anything you want to do. 

                                                                                                           

How to Get Bigger Biceps!

Every guy wants a body and arms like this guy right here. All girls want a guy like this. In order to get a body and arms like that, you have to work for it. He didn't just get that body--he worked hard to get that body. There are a lot of bicep workouts that you can do at home and get really good results.

One of the best ways to make your biceps bigger is to do curls with dumbbells. Do curls ever other day so your muscles get time to recover. If you worked on your biceps one day, work on triceps the next day. The second day, you should do incline to work out your chest and your upper body. The third day you should do decline to work your arms and chest together. The way you work out will determine the way your arms look. So you better push your arms to the limit so the result will be priceless. Don't stop when your arms hurt. Keep going until you fail. 

Biceps workouts: (stronglifts.com)
Here are some tips to make your arms bigger!

• Biceps. Pull-ups, Chin-ups & Inverted Rows work your biceps. Pull-ups work several muscles at the same time and force you to pull your own weight up. Compare your body-weight with how much you'd curl.

• Triceps. Bench Press, Overhead Press & Push-ups work your triceps. Especially the Overhead Press will hit your triceps hard.

• Forearms. Dead lifts work your forearms hard. Avoid straps. Squeeze the bar hard, use chalk and use a mixed grip on your max sets.

My favorite work out!

        my favorite thing to do while working out is squats. the reason why i like squatting because i can go heavy weight on squatting it makes me really happy when i lift heavy weights.wight lifting makes me really happy.specially when i squad i feel like iron man! i just feel Strong and can lift anything i want.
my least favorite hings to do is bench press cause my bench press is really weak i only can max 235 and i weight 195 that's not too bad for my weight.

         i need to work on my bench press so i can improve it and get stronger. I'm going to do exercise my upper body more to make my upper body stronger. i also trying to lose weight so my bench press will match my weight. my goal is to bench press 2X my weight I'm ring to drop my weight to 180 and than increase my bench press to 300 lb hopefully i can do this during this summer break! its going to be tough but its all worth it at the end. I'm just going to give it my best and just do whatever to reach this goal. my squat is good FOR my weight i CAN do 2X my weight i squad 405 lb.  

losing that fat butt!

in order to lose your fat in your butt you have to work your butt off! in order to your fat butt you have to run everyday and never skip a day of running! running is the best way to your fat butt! you cant just exercise and eat what ever you want. you have to change your diets. junk food known for giving you a fat butt so you have to stop eating junk food like;chips,soda,fast food(pizza,burgers)

                         
















                                                                                                                                                                             

burnning while walking

      

Walking is great way to lose weight fast! Walking is not just easy to do but it’s also fun for you! You can lose weight while hanging out with friends! Walking is also really healthy for your heart because it will keep the peace of the heart in sustainable way! it will also burn all the fat in your body that you don't need to survive!

Walking is so easy you went even have to pay to get membership in gym or anything you can do it at any time at any place.

How to walk more and longer distance?

Walk to your work if it’s in your area instead of taking your car! Take the stairs instead of elevator.

Try to go to the park daily and get some walking. The more you walk the more calories you burn.

try to walk as much as you can to make. Try to walk everywhere just get outside and walk for no reason that how you lose weight!

Just an hour of your time every day will different in your life. Do what you like and you will be happy!

And try new things like running from time to time. Just get out there and explore the world. 

Atkins Diet

Atkins diet:
"is Total carbohydrate intake is counted, without much regard to where it comes from, though in Atkins for Life he had begun to talk more about advising less glycerin carbohydrate. Still, added sugars and refined grains are pretty much off the list for the rest of your life (which is the norm with low carbohydrates diets").(lowcarbdiets.about.com).                                                          
              

                                                                                                                                                                       
pros of Atkins diets are:
Atkins diets will allow you to eat food that you cant usually eat when you are on a diets. Atkins diets will allow to you. i think Atkins diets is the best diets out there! the reason why Atkins is so popular.                                           
                                                                                                                                                                                                                                                                                                                                                                cons of Atkins diet are:
The cons of Atkins diets are that you only can eats special kind of food other than there is nothing bad about this foo diets.