The 10/10 Transformation is a simple to follow and fast read but can offer anyone looking for immediate gains in muscle and fat loss exactly what they are looking for. I can tell this 1st hand because this is another system that I followed myself. Once reading his book Muscle Revolution and putting many of the exercise routines to the test I became an immediate devotee of his design of training. 10/10 Transformation brings several of his innovative workout models together in one concise program alternating between muscle building phases and fat burning. It is so effective that when I was during the initial 3 week fat burning section I actually gained a few pounds whereas dropping 1 inch off of my waist.

Anyone that has been in the fitness game knows it is difficult to achieve muscle and lose fat at the same time. The 10/10 Transformation by Chad Waterbury is a 12 week program divided into four phases. The first part is three weeks plus focuses on loss of fat and conditioning. The workouts are tough plus there is a day with heavy weights doing sets of ten for 3 reps which really made my body respond with new muscle. For cardiovascular it features doing HIIT (High Intensity Interval Training) only twice a week which is more than sufficient for rapid fat burning.

The second section is a three week section which focuses on mass building using 1 of his most innovative techniques known as High Frequency Training or HFT. This blew my mind for the reason that I was working every muscle five days a week. They were short focused full body workouts which pushed different rep and movement patterns every workout forcing me to achieve muscle faster than ever. Nearly all experienced guys would think that could be a recipe for overtraining but the way Chad Waterbury has designed the phase to be 2 ½ weeks of training with five days off at the finish shows his complete understanding of how far the central nervous system can be pushed plus how much time it needs to recover.

The total program was the least expensive I had ever bought but by far 1 of the most effective. By shedding ten pounds of fat whereas gaining ten pounds of muscle the scale may measure the same weight but the reflection in the mirror is dramatically different because the waistline shrinks and the chest plus shoulders bulge out with new muscle.

Build Muscle Fast plus find out more regarding Chad Waterbury’s 10/10 Physique Transformation. Get the most up to date information on gaining muscle while you get Get Ripped.

Recently, I had to get a bed so that my cousin can share the room with me so the ideal choice would be a double decker bed so that my room will have more space left.

Exercises you can do on your double decker bed

But what an unexpected use for the bed. It will no longer just be a bed to me. In my eyes, it has become an important morning exercise machine for me.

Let me share what are some of the exercises can be done using the bed.

1 – Crunches for upper abs

This is easy. You should know what and how to execute crunches. Only difference is that you do it on your bed. I will execute around 50 to 100 repetitions per time.

2 – Leg ups for lower abs

Sit on the edge of your bed. Then slowly lift your legs up, and feel the strain in your lower abs. Do around 50 to 100 repetitions as well.

3 – Pull up with palms facing out, sitting on the bed

For this exercise. I will sit, with legs tuck in, facing the wall, on the lower bed. Next, grab the bottom of the upper deck bed, palms facing outwards, and start pulling yourself up the upper bed. It is like pull ups with assistance. Since you are not using your full body weight, if you want to really feel the strain, do each repetition slowly. Pulling yourself up slowly and going down slowly as well. This exercise is great for anyone who just started training.

4 – Pull up with palms facing out, with chair to support your legs so that it will look like you are doing push ups upside down.

For this, I will sit facing the opposite side of the lower deck bed. Grab a chair near you so that you can rest your legs on it. Same thing, grab the bottom of the upper deck bed, but this time with palms facing you. And then lift your butt up so that it resembles you doing push ups upside down. And start pulling yourself towards the upper deck of the bed. For maximum effect, you can do it as slow as you want.

5 – Push ups with legs on the edge of the bed

The final exercise needs no introduction. Just get into a push up position, with your hands on the floor but legs should be on the edge of the lower deck bed. And just go ahead and start training.

Hope you can find these 5 ways to exercise on your double decker bed an effective exercise machine and not just a bed.

David Grisaffi’s Firm & Flatten Your Abs

While Mike Geary’s was more male-oriented in terms of training, David’s training guide is more for both male and female who prefers to lose weight and have a sexier abs via more scientific methods.

There are simple exercises, and in my opinion is pretty fun and easy to execute and David claims that it has been “scientifically tested and proven in the sports and rehabilitation world”.  To me, it does not mean anything to have it proven but as long as it works for me, my money is well worth the value of this training guide.

Firm And Flatten Your Abs

* 15 little known secrets that make getting washboard abdomens a reality.

* Find out what you have been doing wrong and modify those stomach muscle training.

* Find out the A-Z workout of his total body workout and how you can get a tremendous cardio workout in just 20 minutes.

* Real exercises may increase the burning of your calories by 3X!

* There are over 40 photos and full description of each training methods.

* More than 13 nutritional “secret” recipes for unleashing those 6-pack abs hidden under those fats.

Highly Recommend That You Read About The 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

One day, while I was surfing the net, I found and bought 2 products and it was a god-send and it was also simply hardwork, but it was all worth it.

First product I would bought was Mike Geary’s Truth About Six-Pack Abs training guide.  I was captivated by all the information that in my first month of testing out his workouts and diets, I lost 5kg and reduce my waistline by 2 inches.  It felt GREAT!!

Truth About Six Pack Abs System

Mike hates all the lies that are flooding in the minds of consumers.  He immediately dispels all the myths and instilled that only proper workouts and diet will enable you to achieve your target of losing weight.

Mike offers very clear instructions on exactly what kind of exercise works and just a mere 20 minutes a day can prove to be a powerful and time-saving methods for effective hard stomach muscles to be develop.

The nutritional information given is simple to prepare and as long as your diet can be combined with his training, all you need to achieve your washboards abs in no time will be the discipline.

Read all the reviews and decide if any of the programs are worth your time and hopefully, I will be able to hear your testimonial of finally losing your gut and revealing those abdominal harden 6 packs.

Mike Geary’s Truth About Six-Pack Abs

* 15 little known secrets that make getting washboard abdomens a reality.

* Find out what you have been doing wrong and modify those stomach muscle training.

* Find out the A-Z workout of his total body workout and how you can get a tremendous cardio workout in just 20 minutes.

* Real exercises may increase the burning of your calories by 3X!

* There are over 40 photos and full description of each training methods.

* More than 13 nutritional “secret” recipes for unleashing those 6-pack abs hidden under those fats.

Highly Recommend That You Read About The 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs

Long Distance Swimmers Vs Sprint Swimmers:

Swimmers have great muscles in their shoulders and arms. Best example of a swimmer will be Micheal Phelps, the first Olympian with 8 golds in 1 Olympics. He is a short-distance swimmer. With his long body, and with muscles on his chest, shoulders and back, he also has great abs. But did you notice the swimmers who swim long distance? They may have strong abs but in terms of having a well defined abs, it is not as well defined.

Marathon Runners Vs Sprinters:

I don’t think you will ever see a long distance runner who is bulky with muscles running a marathon. Not in my life time anyway. Because of the nature of marathons, runners have skinny frame and they may have abs, but it is also not as well-defined.

usain bolt six pack abs

But for sprinters, just look at Usain Bolt. Have you seen his abs? Other than models, I guess sprinters have one of the best set of six pack abs I have seen so far. If you want prove, just go to youtube and search for videos of his 100m and 200m sprints in the Olympics. He will proudly show you his set of abs again. Just watch his videos.

The way a sprinter goes about his training and the intensity that they put is so much greater and push their heart rate much more than, when compared to long distance runners, who runs at a steady pace.

So if you want to have a set of great abdominals, which athletes training will you follow?

warm up exercises

It is a proven fact that injuries that happen during exercise can be prevented if the person not only stretches before a workout but as a cooling down routine as well. Ok so none of what I have said so far is a secret but you would be amazed how many people do not do it but were you aware that you should also continue this stretching at the end of a workout as the muscles are warm and more flexible.

Although a twenty second stretch is sufficient before a routine, if this increased to a minute per movement there is a considerable increase in the flexibility of the muscles and limbs. Many people make the mistake of stretching and returning to their original position to quickly when the movement should be slow and measured. At the point of greatest stretch, hold the position before you slowly release, this avoids any potential strain or the possibility of injury from jerking your joints. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position so make sure that you have stretched or warmed up all muscle groups.

A commonly forgotten area of the body to warm up, and one that is easy to injure, is the neck so make sure that the neck is warmed up by applying pressure to the head at the front, back and sides using pressure from the palm of your hand. Stretch regularly before fitness training to continually increase your range of movements and your level of flexibility and strength. It is a common sight seeing relative newcomers try to compete with people who are far more advanced but this is never a good idea; just stick to what your body is comfortable with and you will gradually increase you abilities. There is no set standard you have to achieve each time you attend the gym, just work to your abilities each time, you will know when it does not feel right to continue so listen to your body as no-one is at their peak every time they workout.

If you are someone who goes to the gym for fitness training every day then remember to alternate the muscle groups as they need to rest and grow for a day before being used again. Aerobic exercises are the best for you because they will improve you cardiovascular system, improve your stamina, lung capacity and overall fitness; exercises like skipping running, rowing, swimming, stepping machines etc. Music may help you when you want to train for longer periods or to increase your intensity and the latest lightweight portable mp3 players are ideal for this. Make sure you get a decent pair of headphones though because you will probably want your music loud but not everyone else will want to listen to it. Stretching your body is a form of exercise in itself and a pleasant way to relax at the end of a hard day so it is worth doing regularly even if you do not want to workout.