Pushups: Pushups work many muscle groups in the body, but work the chest muscles to a high degree. To complete a basic pushup, you should place your hands flat on the floor, while keeping them shoulder width apart. Bend your elbows and lower your chest down as close to the floor as you can. Straighten your arms back up, and repeat the process. You can vary this exercise by completing your reps while resting on the tops of your toes, while resting your feet on an exercise ball, or while bending your knees.

Chest Press: The chest press works not only the muscles of the chest, but also the shoulders and triceps. You will need to lie on a bench, with weights in each of your hands, over your chest. Keeping your elbows bent at a ninety degree angle, press your arms straight up and lower them back to your chest. Repeat the process as many times as you can.

Chest Flies: Chest flies work the major muscles of the chest, with an emphasis on the outer muscles. You will need to lie on bench, with your palms facing inward toward your body. Lower the weights to your sides with your elbows slightly bent. Stop when you have reached shoulder level and bring the weights back up over the top of your chest. This exercise can also be completed on an incline bench, or while lying on an exercise ball, if you do not want to use a bench.

The simple answer to this question is yes! There are four main benefits to incorporating an exercise ball into your daily fitness routine.

1. Posture Improvement and Relief For Upper Back Muscles: If you are one of the many people who find you slouch or that your upper back, neck, or shoulders are sore at night, you can definitely benefit from adding an exercise ball to your life. You can get benefits from using a ball without even working out. Try swapping your desk chair for an exercise ball. You will be forced to balance and maintain proper posture just to stay upright on the ball, and you will be working your core and abdominal muscles the entire time. If you are worried about looking silly, or if your employer will not allow an exercise ball in the office, look for an exercise ball chair instead. It is the same idea and benefits of the ball, but in a chair that looks like an ordinary desk chair.

2. A Stronger Core: Perhaps the biggest benefit of using an exercise ball is that it strengthens your core. These muscles control your abs, your back, and can be very difficult to tone with traditional exercise methods. When you carry out your regular workout while on top of the exercise ball, your muscles will be continually working to adjust your balance, which results in an overall more strenuous workout that targets all core muscle groups.

3. Flexibility Improvement: If you cannot bend, touch your toes, or move as freely as you would like, an exercise ball can help. Carrying out basic stretches while on an exercise ball allows you to stretch farther, while providing support to ensure safety. Many physical therapists and personal trainers swear by the exercise ball for this very reason.

4. Help With Rehabilitation: If you have suffered with other injuries, especially those of the hip, back, or knee the ball can be used to help support your body while you workout, which can help you heal faster and build more muscle. People who suffer with chronic back pain have even noted relief from pain while lying on the ball. The exercise ball helps to relieve strain and prevent future injuries.

1. Arm Circles: Begin by standing with your feet shoulder width apart. Extend your arms straight out to your sides at shoulder height, with your palms facing outward and your fingers pointing upward. Keeping shoulders down, make twenty small backward circles with your arms. Switch directions, and repeat the process to complete twenty forward circles.

2. Shoulder Presses: You will need a set of three pound dumbbells for this exercise. Begin by standing with your feet shoulder width apart, and hold one dumbbell in each hand. Bend your elbows, while bringing your hands to your shoulders, with your palms facing forward. Press the weights straight over your head, while keeping your shoulders down. Lower the weights back to your shoulders and repeat the process for twenty repetitions.

3. Triceps Push Backs: Begin by standing with your feet shoulder width apart. Bend your knees just slightly. Hold a three pound dumbbell in each hand, with your arms straight down at your sides. Keep your palms facing backward. Next, lift your arms straight back approximately two feet directly behind you. Return your hands to your sides. Repeat the process to complete twenty repetitions.

For even more of an upper body workout, consider installing a pull up bar in your home or office, and completing as many pull ups as you possibly can without straining yourself. Each day set a new goal and strive to beat your previous number. In addition to pull ups, you can also get many benefits from good old fashioned push-ups. Set a first day goal of completing twenty-five and each day try to add another five. Work up to fifty, but use care to ensure you are conducting the exercise properly in order to avoid injury or strain.

Carrying out these very simple exercises everyday will transform your arms in no time at all. You will be amazed at how easy these exercises are, and you will be blown away by how terrific your arms look in all of your sleeveless outfits.

• Website: www.TruthAboutAbs.com
• Owner: Mike Geary
• Company: Irollie Marketing LLC
• Cost: $39.95
• Refund Policy: 60 days unconditional
• Delivery Method: Digital download
• >> Click here to visit the site

The Truth About Six Pack Abs Review – Basics:

Overview

The Truth About Six Pack Abs by Mike Geary is a guide which focuses on teaching women how to get a firm flat stomach, or for men then a bulging six pack (women can have a six pack too, but it is usually the men who want it) so I was expecting just a guide full of ab exercises and little else. If it had of been then I would have ripped it to pieces in this review because I know that ab exercises are only a part of the process to get your abs showing, what is far more important is to reduce the fat that is on top of them so that they can show through. This is a 149 page guide, at the start you get an introduction to the author and to how he thinks you should go about getting a six pack. Then it gets heavily into nutrition and healthy eating, it exposes some myths about what we commonly think of as healthy food and talks about when to eat fat and what kinds and what carbs to eat, what effect certain foods have on our body. It is quite detailed and gives a lot of good information. Fortunately on page 50 there is a summary of all the main points you need to remember as there is a lot to take in otherwise! Then you get some meal ideas and a sample daily eating plan. I must point out though that he recommends eating 5 – 6 times a day, which in my mind is always really restrictive and just not possible for the average person. But the diet information is good anyway and even at a more normal 3 meals a day then I think you will have a much healthier diet and if you keep an eye on your calories (explained in the book, but go to chapter 6 for an explanation as it is introduced in chapter 4 without being explained) then you can make sure you lose fat on a regular basis. Plus you get to ‘cheat’ once a week and eat forbidden foods which helps keep you motivated. Then you get to the ab exercises, you get taken through how you should train your abs, how to protect your back, the best and worst exercises he has found for building the ab muscles etc. Then you get pictures of every exercise and a description of how to do them, along with 8 different workouts which increase in difficulty so you can progress through them. The final section gets into raising your metabolic rate and which other weight lifting exercises to do and what kind of cardio is best. Then you get taken through the weight lifting exercises he mentions with photos and descriptions, followed by some bodyweight exercises you can do, then you get given 6 different sets of workouts which use a variety of the exercises he mentioned before. Finally you get given a recap of the main points about weight lifting exercises and cardio, and then some FAQs about ab training and fat loss. You get 3 bonuses which are actually quite good, usually they are worthless little pdfs, and you do get one of those (actually I’m being harsh, it is not that bad, but it is just a different kind of workout plan, no explanations, no advice, just a workout to follow from a different trainer) but you also get access to 4 audio files and one membership site with videos. The 4 audios are high quality self-improvement audios which last for a total of over 2 hours. The ‘DVD’ bonus is actually a set of 5 online videos (unless you pay shipping for a real DVD) and free access to a membership site, they try to get you to upgrade but I stuck with the free option and you get a load of exercise videos and articles, nutrition videos and articles, plus motivational items too, which is impressive as it is totally free. The 5 ‘DVD’ videos are in the nutrition section btw, I thought there might be a link on the homepage but you have to dig around to find them. So all in all this is not some quick fix or secret technique to get you instant rock hard abs, it is a full system to help you lose weight and tone your stomach to get the abs you want. It is a lot of work but I think this guide provides you with the tools you need if you really want to put in the effort and get a six pack.

Proof I actually purchased it – click picture to enlarge

The Truth About Six Pack Abs Review – The Good & The Bad:
Pros
	Even if you don’t follow this through to the stage where you have a six pack showing, then if you follow the advice you should be slimmer and healthier
	Gives indepth information on nutrition, ab exercises, weight lifting exercises, and cardio
	Takes you through every exercise he recommends with multiple photos and good descriptions

Cons
	You need to put in the effort to do this, it is not a magic bullet
	The claims made about foods and exercises etc are not backed up with references to scientific studies like in some guides I’ve seen, ‘studies’ are mentioned but never backed up

The Truth About Six Pack Abs Review Overall: I’ve got to admit I was surprised by this, I wasn’t expecting much from a guide that promises you ‘six pack abs’, but it is a detailed guide on nutrition, ab exercises, weight lifting and cardio. It is still a lot of work and they are maybe ‘selling the dream’ a bit on their website, but if you are willing to put in the time and effort to get this to work then I think this guide includes all the information you need to do it. The bonuses (well the audio files and the videos/membership site access, not the little pdf) are good quality too, I usually dismiss bonuses as they are junk, but these are actually worth watching/listening to. Click the link below to go to the Truth About Abs site. Check It Out Here >>

1. The Crunch: This stand by is quite possibly one of the best exercises to help achieve great abs. Modifying this classic slightly by keeping the arms extended adds even more value. Begin by lying flat on the floor. Extend both arms straight out behind your head with your fingers intertwined, and your arms close to your ears. Tighten your stomach muscles and begin to lift your shoulders off of the floor. Keeping the arms straight, repeat the process for ten to fifteen reps.

2. The “Bicycle” Exercise: This exercise is one of the most effective workouts for sculpting the waist and the six-pack. To begin, lie flat on the floor with your fingers intertwined behind your head. Pull your knees upward toward your chest, and start to lift one shoulder off the floor. Straighten out the right leg while turning the upper body to the left, and bringing the right elbow down toward the left knee. Repeat the process for the opposite side, and complete ten to fifteen reps per side.

3. The Chair Leg Raise: The chair leg raise is quite effective at toning the obliques and the abdominal muscles. This exercise requires the use of a firm, steady chair (such as an arm chair that has padding), and can produce results similar to those that can be achieved with expensive equipment. Start by standing on the chair and holding firmly on to the arms to support your upper body. Press your back firmly against the back of the chair, tighten your stomach muscles, and raise your knees upward toward your chest. Keep your back as straight as possible, and try to refrain from swinging your legs. You will only work the muscles by pulling upward, not swinging. Then lower your legs back down, and repeat the process in sets of three for ten to fifteen reps. If your chair is not extremely steady, place the back of the chair firmly against a wall for extra support before starting the exercise.

The Bridge: Begin by lying on the floor with your feet placed on a chair or bench about hip-width apart. With your knees bent at a seventy to ninety degree angle, press your heels downward and lift your hips toward the sky. Lower your hips and repeat the process in sets of three, for ten reps.

The Squat: Standing upright, place your feet wider than hip width apart. Hold a dumbbell, with a weight of about five pounds, in each hand down near your thighs. Bending both knees at a ninety-degree angle, lower the weights toward the floor in a squatting position. Make sure your knees do not push forward. Straighten your body and repeat the process in steps for four, for ten reps.

The Waddle: Standing with feet shoulder width apart, keep your toes pointed forward and bend your knees at a ninety-degree angle to achieve a squatting position. Bend your elbows and keep them close to your sides. While keeping your weight properly balanced, step forward about three inches with your left foot, and then with your right. Maintain the same position and step backward with your left foot, and then your right. Repeat this process ten times per leg.

Pelvic Thrust: While lying on the floor, bend your knees at a ninety-degree angle, while keeping your feet flat on the floor. Place your arms at your sides, keeping your palms pressed down to the floor. Extend one leg, flexing your foot, and hold it about three inches off of the floor. Lift your hips and backside toward the sky while keeping your upper back against the floor. Hold for a count of two and then lower your hips. Repeat the process with the opposite leg, and repeat ten times per leg.

Step-ups: Begin by standing with your left side facing a step or step bench. Hold a five-pound weight in each hand, low near the front of your thighs. Step up onto the step with your left foot, and squeeze your glutes for a count of five, and then step down. Do this motion in sets of three. Repeat the process with the other leg, completing fifteen reps per leg.

Muscle growth can actually be attributed to the trauma caused by working out. When long bouts of weight training exercises are performed, the muscles are put under a certain amount of stress which causes “satellite cells” to activate. These satellite cells are located on the outside of the muscle fibers between the sarcolemma (plasma membrane) and the basal lamina (basement membrane). The body’s effort to repair and/or replace the muscle fiber that has been traumatized leads to the satellite cells fusing together, which leads to another process called hypertrophy. During this process, the muscle cells continue to multiply and form new muscle strands called myofibrils. Myofibrils further work to repair damage to the muscles that have been put under stress and begin to increase in number, and thicken. This thickening process starts to increase the overall muscle tissue, leading to a larger appearance.

Muscles continue to grow whenever the rate of muscle protein fusion is greater than the rate of muscle protein breakdown. Resistance forms of exercise can greatly stimulate the muscle cell process, which leads to not only increased muscle size, but increased strength as well. This form of training can be a bit slower than other forms of training (taking weeks or months for results to show), but it is considered to be quite safe and effective. Studies have shown that any form of muscle strength training can cause muscle protein fusion in as little as two to four hours following the workout. This fusion process has been shown to continue for up to twenty-four hours following the workout.

There are several other factors that should be considered before beginning any strength-training workout. Age, hereditary issues, hormone balances, gender, stature, size, body composition, and previous injuries should all be taken into account. Prior to starting any exercise program, a physician should be consulted. It is necessary to know your personal limits, and to train with a professional. A professional strength training coach will be able to ensure you are exercising properly and greatly reduce your risk for potential injury.

Do not perform the same fitness routine every day. Varying your routine will allow certain muscle groups to heal while working new muscle groups. This will not only improve overall tone and condition, it will help to minimize muscle strain.

As the body ages, muscles start to stiffen up more frequently after exercise. This stiffening increases the risk of injury. Daily stretches, yoga poses, and gentle exercises that promote a broad range of motion are great ways to keep the body flexible and keep muscles pliable.

Swimming is a great, safe, cross training exercise that provides many benefits. The upper body muscles get one of the best workouts possible, while ensuring the whole body is under low resistance. Water workouts can vary in intensity but do not have the pounding or harsh effects that can be associated with many land-based exercises. Couple swimming with a gentle resistance exercise, such as walking, for a perfect total body workout. If you do not like being in the water or do not have access to a swimming pool, consider an aerobic rider, or “swimming machine”. These exercise machines mimic the effects of swimming in water, while on dry land, yet put little stress on the body making this a very safe alternative.

Finally, as the body ages, it needs a longer time to recover from strenuous activity. Exercise techniques should be gentle and preformed over a longer period of time. After completing your fitness routine, give your body plenty of time to repair itself and make sure any pain or muscle soreness has subsided before working out again. In younger individuals muscle tissues will heal in about forty-eight hours, where as in older people, it may take as long as seventy-two hours for muscles to heal. Consuming plenty of water before, during, and after a workout ensures proper hydration, which will also aid the body in recovery.

1. Pressure yourself into exercising: You do not have to beat yourself up over not getting out for a walk, or spending some time on the treadmill, but if you put just a little bit of pressure on yourself each day to get some exercise, you will find you will be more apt to start the activity. The main issue with exercise is mindset. Once you get into the proper frame of mind, and even set a schedule you will find yourself keeping up with your routine.

2. Think about how good exercise makes you feel: Most people find they feel much better after a workout. From feeling more energized, to feeling less stressed and being better able to sleep, exercise provides many wonderful effects. A common misconception is that exercise is going to burn whatever energy you have left at the end of the day; however it has just the opposite effect.

3. Don’t get too comfortable: Instead of putting on your favorite pair of sweats, and settling in to the couch for an evening of television watching, put on your workout clothes. Since you are already dressed for activity you will find you will be less apt to skip the workout.

4. Set a fifteen minute goal: After a long day the last thing most people feel like doing is hitting the gym, or taking a workout class for an hour. By taking a short fifteen-minute walk, or spending fifteen minutes on home exercise equipment you will get your heart pumping, your endorphins flowing, and you will feel more energized.

5. Give yourself a boost: If you feel a bit sluggish after your day, and do not feel as though you are going to have the stamina it takes to exercise, give yourself a quick boost. Having a small cup of coffee, a reduced calorie soda that contains caffeine, or a protein bar will give your body a bit of energy to keep you moving, and may actually help to speed up your metabolism throughout your workout.

There are several benefits of stretching daily. Most workout regimens contain some strength training and aerobic activity, which can actually cause muscles to contract. Regular stretching helps keep the muscles flexible and ensures proper range of motion. Muscles that are flexible can help a great deal with daily tasks such as lifting children, bending to pick up dropped items, or performing housework duties. By increasing flexibility, range of motion increases which leads to healthier joints. Balance is improved, which reduces the risk for falls, and the risk of injury decreases.

Stretching also helps to improve overall health. Simple stretches improve circulation, which increases blood flow to organs, tissues, and muscle groups. In addition to increasing circulation, stretching helps to reduce stress. Muscles tense when the body is under stress, and gentle daily stretches help to relax muscles, thus easing tension.

Adding a daily stretching routine to your schedule is quite simple, and takes little time. Begin by focusing on the major muscle groups of the body (thighs, calves, hips, back, shoulders, arms, and neck). It is important to never stretch cold muscles, so warm the body up a bit first by walking for about five minutes, and moving your arms back and forth. Do not rush stretching, and do not push yourself past your comfort level. If you begin to feel pain, back out of the stretch to the point you feel tension, but it does not hurt. It takes time to stretch muscles and surrounding tissues safely. Repeat each stretch about three or four times each, and hold it for about thirty seconds before repeating. Make sure all stretches are done under your own power and never bounce. Bouncing can cause muscles to tear and will lead to injury. It is also important to remember to breathe properly. Do not hold your breath or breathe erratically while stretching; muscles need normal amounts of oxygen to avoid injury.

If you have an injury or area of concern, exercise extra caution when stretching. If you are new to exercising, you will need to gently ease yourself into a routine. While daily stretching is beneficial, stretching at least three times per week has also been shown to be ideal for maintaining flexibility. Remember to know your limits, and properly hydrate your body before and after stretching to further promote muscle health.