no lean

[kevin-p]

Day 1 Day 2 Day3
BREAKFAST
1/2 Grapefruit 1/2 Banana 1 Small Apple
1 Slice Dry Toast 1 Slice Dry Toast 5 Saltine Crackers
2 Tbs. Peanut Butter 1 egg 1 Slice Cheddar Cheese
16 oz. Water 16 oz. Water 16 oz. Water
Black Coffee/Tea Black Coffee/Tea Black Coffee/Tea
LUNCH
1/2 Cup Tuna 1 Cup Cottage Cheese 1 Hard Boiled Egg
1 Slice Toast 5 Saltine Crackers 1 Slice Toast
Black Coffee/Tea Black Coffee/Tea Black Coffee/Tea
DINNER
3 oz. Any Meat 2 Hot Dogs 1 Cup of Tuna
1 Cup String Beans 1Cup Broccoli 1 Cup Beets
1 Cup Beets 1/2 Cup Carrots 1 Cup Cauliflower
1 Small Apple 1/2 Banana 1/2 Banana
1 Cup Ice Cream 1/2 Cup Ice Cream 1/2 Cantaloupe
1/2 Cup Ice Cream
Black Coffee/Tea Black Coffee/Tea Black Coffee/Tea
Barbell Presses for Your Chest WorkoutBarbell presses are performed using a barbell. A barbell is a piece of fitness equipment, generally 7 feet in length. It is 1 inch in diameter, and weight 45 pounds (20 kilograms). The weight is changed by adding iron plates to either side of the bar. When performing any exercise using a barbell, you should use collars on the outside of the weights for safety. Flat Barbell Bench PressThe most well-known of the presses that target the pectoral region is the flat bench press with the barbell. The bench press targets the overall chest region during your chest workout with the pectoralis major as the primary mover in this exercise. The sternal (lower) region of the pectoralis major does most of the work for your chest with some help from the clavicular region. This is why people who focus primarily on the bench press to develop their chests during their chest workouts end up with a flat upper chest. The pectoralis minor assists in pulling the shoulder blade (scapula) forward as you extend your arms to finish the movement. The barbell bench press is performed by lying face up on a flat bench with your feet firmly planted on the floor and eyes directly below the bar on the rack. Grip the bar with your hands facing away from you, and slightly wider than shoulder width. When ready, have a spotter help you remove the weight from the rack and hold the weight over your chest. Lower the weight in a controlled fashion to the lower portion of your pectorals. You should inhale as you lower the weight. Once the bar touches your chest, press the bar away from your body until your arms are fully extended, exhaling once you push the weight past the most difficult portion of the lift (sometimes called the "sticking point"). Be sure to keep your back on the bench as you perform the exercise. Free Workout Plan Substitutions: Machine Bench Press, Dumbbell Bench Press, Flat Bench Press on Smith Machine Variations of the Bench PressSimply because it is the most popular exercise does not mean that you should rely on the flat barbell bench press solely in your chest workout. You will notice several variations of the bench press in each chest workout in the free workout plans section below, and also in the many free workout plans located on our free workout plans page. Incline Barbell Bench PressTo target the upper (clavicular) chest region and fill out your upper chest, you should perform the incline bench press in your chest workout. The incline of the bench should be between 30 and 45 degrees (see picture below). As the incline goes from -45 degrees (a decline bench press), to 0 degress (the flat bench press), to 45 degrees (an incline bench press), to 90 degrees (the military, or shoulder press), the primary muscles being worked progresses from the sternal region of the pectoralis major, to the clavicular region of the pectoralis major, to the deltoids (shoulders). For details, see the picture below. The execution of the incline bench press is similar to the flat bench press. The basic set up is the same. Place your feet firmly on the floor and head, shoulders and hips pressed against the bench. Use an overhand grip that is slightly wider than shoulder width. Be careful not to use too wide of a grip. Not only will you decrease the range of motion of the exercise, limiting your ability to build muscle fast, you may put undue stress on the shoulder girdle, causing injury. When performing the incline barbell bench press in your chest workout, lower the bar in a controlled fashion to the upper chest, to the area just below your Adam's apple and slightly above your clavicle, inhaling as you lower the weight, and exhaling once you pass the sticking point of the lift. Free Workout Plan Substitutions: Machine Incline Bench Press, Dumbbell Incline Bench Press, Incline Bench Press on Smith Machine Decline Barbell Bench PressThe decline bench press targets the lower, or sternal, part of your chest in your chest workout. The bench should be at a decline of between 30 and 45 degrees (see the picture below). You should use a bench that has rollers to hold your feet in place while in the decline position. Again, perform the exercise similar to the flat bench press. With your feet firmly under the rollers, press your head, shoulders and hips against the bench. Use an overhand grip that is slightly wider than shoulder width. Lower the bar in a controlled fashion to the lower

[kevin-p]

chest, even with your nipples. Again, inhale as you lower the weight, and exhale as you pass the sticking point. Free Workout Plan Substitutions: Dumbbell Decline Bench Press, Decline Bench Press on Smith Machine


Dumbbell Presses for Your Chest WorkoutWhat are dumbbells? The dumbbell is a type of freeweight. It is essentially a mini version of the barbell that is held in one hand. For this reason, you often find dumbbells in pairs. There are two basic varieties of dumbbells - those where the weight can be adjusted by changing plates on the bar, and those that have a fixed amount of weight. Dumbbells are used in all types of weight training, the most popular of which are presses, flyes and curls. We are focusing on presses and flyes on for the chest workouts at the bottom of this page. When performing presses and flyes with dumbbells, you are able to isolate each side of hte pectoral region independently while simultaneously increasing your range of motion, allowing you to build muscle fast. You will not be able to handle as much weight with dumbbell presses in your chest workout as you would with the barbell presses, therefore you should mix dumbbell movements with barbell movements in your chest routine. The free workout plan section below has workouts that mix and match movements so that you get the best from each type of exercise. Additionally, feel free to substitute any of the exercises provided in the substitutions section for each exercise. Flat Dumbbell Bench PressThis is a variation of the classic flat barbell bench press described above. It is a compound movement that is included in several of the free workout plans at the bottom of this page. The dumbbell bench press is performed by lying face up on a flat bench with your feet firmly planted on the floor. Grip the dumbbells in each hand with your palms facing away from you. Your arms should be fully extended above your chest. Lower the weight to the sides of your chest in a controlled manner to the sides of your chest. Press the weight upward, bringing the weight together above the chest at the top. As with the other exercises, you should inhale as you lower the weigth, and exhale as you move the weight past the sticking point. Free Workout Plan Substitutions: Machine Bench Press, Flat Bench Press on Smith Machine, Barbell Flat Bench Press As with the barbell presses above, there are several variations of the dumbbell bench press you can use in your chest workout. These exercises target different areas of the chest as you change the angle of incline and decline of your bench in each free workout plan listed below. As the incline goes from -45 degrees (a decline bench press), to 0 degress (the flat bench press), to 45 degrees (an incline bench press), to 90 degrees (the military, or shoulder press), the primary muscles being worked progresses from the sternal region of the pectoralis major, to the clavicular region of the pectoralis major, to the deltoids (shoulders). For details, see the picture above. Incline Dumbbell Bench PressThe incline barbell bench press targets the upper (clavicular) chest region in the free workout plan. The incline of the bench should be between 30 and 45 degrees (see picture above). The execution of the incline dumbbell bench press is similar to the flat bench press. The basic set up is the same. Place your feet firmly on the floor and head, shoulders and hips pressed against the bench. Grip the dumbbells in each hand with your palms facing away from you. Lower the dumbbells in a controlled fashion to the shoulders (your hands should be just outside your shoulders at the bottom of the lift), inhaling as you lower the weight. Press the weight upward and inward, bringing the weight together above your eyes at the top of the lift. Exhaling once you pass the most difficult portion of the lift. Free Workout Plan Substitutions: Machine Incline Bench Press, Barbell Incline Bench Press, Incline Bench Press on Smith Machine Decline Barbell Bench PressLike its cousin above, the decline dumbbell bench press targets the lower, or sternal, part of your chest during your chest workout. The bench should be at a decline of between 30 and 45 degrees (see the picture above). You should use a bench that has rollers to hold your feet in place while in the decline position. Again, perform the exercise similar to the flat barbell bench press. With your feet firmly under the rollers, press your head, shoulders and hips against the bench. Use an overhand grip (hands facing your feet), holding the barbells together above you chest. Lower the weight in a controlled fashion to the outside of the chest. Again, inhale as you lower the weight. Press the weight back to the starting position in an arc, bringing the weight together above the chest. Exhale as you pass the sticking point. Free Workout Plan Substitutions: Barbell Decline Bench Press, Decline Bench Press on Smith Machine Dumbbell and Cable Flyes for Your Chest WorkoutFor a description of the dumbbell, click here. Flyes are isolation exercises for the chest. They use only on joint, the shoulder, to perform the exercise. This allows you to target various portions of the

[kevin-p]

chest with minimal involvement from other muscle groups during your chest workout. Because of this, flyes are used as a finishing exercise in most of the free workout plans you will find on this site. However, you may use the flye at the beginning of a chest workout if your are using pre-exaust techniques in your routine. Remember, you are not able to use as much weight with flyes in your chest workout as you do with the compound movements in the free work out plans. The basic movement of all flye exercises is to move your arms in a wide arc. In any of the movements described below, as you lift the dumbbells, visualize hugging a barrel. This is the basic motion of the exercise. Finally, any of the flye exercises can be performed either with dumbbells or with cables in your chest workout. Cables have the benefit of providing constant tension throught the movement (you lose some of the tension on the muscles at the top of the lift with dumbbells). Also,the cables are a safer alternative when no spotter is available, so feel free to substitue cables for dumbbells in any free workout plan that you choose. Flat Bench FlyesThe flat bench flye targets the whole chest region, with the primary mover being the sternal (lower) protion of the chest with help form the upper (clavicular) portion. When performed strictly, the movement will also target the inner portion of the chest. The flat bench flye is performed by lying face up on a flat bench with your feet firmly planted on the floor, and your head, shoulders and hips in contact with the bench, similar to the flat bench presses mentioned above. Grip the dumbbells or cables in each hand with your palms facing inward and arms extended above your chest with a slight bend in your elbows (visualize hugging a barrel). Inhale as you lower your arms to your sides in an arc. When the weight is level with your chest or slightly below, lift the arms, again in an arc, back to the starting position, in the barrel hugging motion. Exhale during the last half of the movement. Squeeze your muscles hard at the top of the movement for maximum inner chest development. Free Workout Plan Substitutions: Pec Deck Machine, Cable Crossover Once again, by changing the angle of the bench in your chest wokrout, you can get great variety in the flye movements. As the incline goes from -45 degrees (a decline flye), to 0 degress (the flat bench flye), to 45 degrees (an incline flye), to 90 degrees (the military, or shoulder press), the primary muscles being worked progresses from the sternal region of the pectoralis major, to the clavicular region of the pectoralis major, to the deltoids (shoulders). For details, see the picture above. Incline FlyesThe incline flye targets the upper (clavicular) chest region in your chest workout. The incline of the bench should be between 30 and 45 degrees (see picture above). The execution of the incline flye is similar to the flat bench flye. The basic set up is the same. Place your feet firmly on the floor and head, shoulders and hips pressed against the bench. Grip the dumbbells or cables in each hand with your palms facing inward, arms extended above your head, with your arms fixed in the barrel hugging postion. Lower the weight in an arc, using a controlled motion, to the shoulders or slightly below (your hands should be just outside your shoulders at the bottom of the lift). As always, inhale as you lower the weight. At the bottom of the arc, reverse the motion and return the weight to the starting position above your chest in the barrel hugging motion, making sure that your arms and shoulders remain aligned througout the movement. Squeeze your muscles hard at the top of the movement for maximum inner chest development. Free Workout Plan Substitutions: Pec Deck Machine, Low Pulley Cable Crossover Decline FlyesThe decline flye targets the lower portion of your chest in your chest workout. The execution of the decline flye is similar to the flat bench flye. The basic set up is the same. The bench should be at a decline of between 30 and 45 degrees (see the picture above). You should use a bench that has rollers to hold your feet in place while in the decline position. With your feet firmly under the rollers, press your head, shoulders and hips against the bench. Grip the dumbbells or cables in each hand with your palms facing inward, arms extended above your lower chest, with your arms fixed in the barrel hugging postion. Lower the weight in an arc, using a controlled motion, to the sides of your chest. As always, inhale as you lower the weight. At the bottom of the arc, reverse the motion and return the weight to the starting position above your lower chest in the barrel hugging motion, making sure that your arms and shoulders remain aligned througout the movement. Squeeze your muscles hard at the top of the movement for maximum inner chest development. Free Workout Plan Substitutions: Pec Deck Machine, Cable Crossover When Should I Eat to Get 6 Pack Abs?Eat Several Small Meals for 6 Pack AbsIn order to see your 6 pack abs, you should eat 5 to 8 small meals per day. These meals should be spaced out ever 2 to 3 hours, and each meal should contain protein to maintain your hard earned muscles. Eating more frequently increases your metabolism, allowing you to burn more fat to progress to your goal of ripped abs. If you get 8 hours of sleep per night (meaning that you are awake for the remaining 16 hours), then by eating ever 3 hours, you will get 5 meals per day. Eating every 2 hours will get you 8 meals per day. The more times you eat per day, the more calories you will burn. This is because every time you eat, you increase your metabolism slightly. In addition to increasing your metabolism, eating more often also reduces cortisol. Cortisol is a hormone that causes an increase in belly fat. Eating several times per day in necessary to trim fat and get 6 pack abs. Eat Your Carbs Earlier in the Day to Get 6 Pack AbsAs we discussed earlier, the type of carbs you eat can cause variations in insulin, triggering your body to store fat. In addition to the types of carbohydrates you eat, you can control insulin spikes by avoiding carbs later in the day. Due to your body's natural circadian rhythm, insulin sensitivity decreases later in the day (after approximately 6PM). This means that your insulin is not as efficient at moving nutrients into your muscles. As a result of this decreased sensitivity, more insulin must be produced to do the same amount of work. Obviously, this is a problem, since increases in insulin trigger fat storage. By eating meals heavy in carbohydrates later in the day, you get an even higher spike in insulin, causing your body to store even more fat. This spike in insulin will obviously cripple your efforts for ripped abs. To keep this from happening, make sure that any carbs you eat later in the day come mostly from fiber rich sources such as vegetables like broccoli. Also, continue to focus on lean, muscle building protein and essential fatty acids (EFAs). The "Magic Potion" for 6 Pack Abs - WaterWe've talked a great deal about what, howmuch, and when to eat to get 6 Pack abs. What we haven't mentioned, and what a lot of people fail to mention altogether, is that you have, at your disposal, a virtually unlimited supply of a magic formula that will help you shed those extra pounds hiding your ripped abs. On average, your body is made up of over 70% water. Therefore, in order for your body to function properly, you need to take in sufficient water. If you fail to get enough water, your body will react by holding on to as much of what you do take in as it can. This excess water will often leaving you looking (and feeling) bloated. What is the best way to get rid of this

[kevin-p]

excess water? Simple. Drink more water! It signals your body that it is not in a drought, and that it does not need to store excess water for later. In addition, water allows your kidneys to function at an optimal level, which allows your liver to more efficiently metabolize fat. This is because your liver picks up the slack when your kidneys are not functioning at an optimal level, making the fat metabolism process less productive. Finally, drinking a glass of water before a meal will help you to eat less. The glass of water will help you to feel full sooner. Water is an excellent appetite suppressant. How much water do I need to drink for 6 pack abs?Recommendations on water intake vary. The most common recommendation on water intake is 8 glasses per day. If each glass is 8 ounces, which is 64 total ounces per day. This is a pretty good starting point. However, to optimize your fat burning process and get to those 6 pack abs, you should aim for between 50 and 64 ounces per 100 pounds of lean body mass (0.64 ounces per pound). For our hypothetical person above who has 200 pounds of lean mass, that is 128 ounces - 1 full gallon of water. This may not be easy to begin with, but you should gradually work up to it. To calculate your optimal amount of water, use this formula: Lean Body Mass x 0.64 = Optimal Water Intake in Ounces Table: How Much Water Should You Drink? What Types of Exercises Should I Do for 6 Pack Abs?I am sure you are expecting a solid list of the best abdominal workouts consisting of sit-ups and crunches. While that is all well and good, you can do 1,000 crunches per day, and never see your 6 pack abs. Click here for the best ab workouts. Chances are, your current abdominal workout is sufficient to develop your abs. This, of course, assumes you are training your abs. Focus on Weight Training to Burn FatAs we have discussed, losing fat is the key to seeing your midsection. In order to do this, you should focus on weight training. Yes, weight trainig. Weight training has a two fold benefit. First, you burn calories through the workout itself. Second, and perhaps even more important, your metabolism is elevated for up to 36 hours after your workout is completed. This means that you will burn more calories over the next day and a half even when doing nothing. This increase in metabolism occurs because your body is rushing to gather nutrients to repair your muscles following your weight lifting workout. Intense weight training also depletes your carbohydrate (glycogen) stores. This causes your body to use fat as the primary energy source during the rest and recovery phase following your workout. Finally, the more lean muscle you have, the faster your metabolism burns. Weight training, along with the proper nutrition, allows you to maintain and build muscle, ensuring that your metabolism is always in high gear. On the other hand, cardio workouts that have a target heart rate between 65% and 85% of your maximum heart rate burn only the calories during the actual exercise period. Which leads us to... Supplement Weight Training with Cardio to Burn Excess CaloriesDo not forget that, at the end of the day, losing fat occurs when your body is in a state of calorie deficit. You can create this deficit by eating less, as we describe above, through your workout routines, or some combination of the two. Cardio, or aerobic, exercise is a great way to burn extra calories after your weight workout. However, do not sacrifice your weight training to get in more cardio. The best time to do your cardio work is in the morning on an empty stomach. After your body has been in a fasted state over night, your primary source of fuel will be fat. If you find it difficult to workout in the morning, then the next best time to do aerobic exercise is immediately after weight lifting, when your glycogen stores are low. Again, this causes your body to use fat as its fuel source. Conclusion: Dedication is the Key to 6 Pack AbsThese simple tips provide a framework to obtaining 6 pack abs. As you can see, it is not an easy task, and requires a great amount of dedication and hard work. With the proper nutrition, a solid weight training routine supplemented by cardio work, a good abdominal workout plan and an ample dose of dedication, you can burn fat and have 6 pack abs.

[KaKa-tua]

orale ta chida esa receta combiana con rutina de ejercicio xD

[Zidane_10]

y esto que??...

[chisparo]

procura poner en español esta informacion amigo.