Thailand Camp Reviews

A friend of mine who is a committed supporter of Thailand Camp in Phuket, has started a new website focused on Thailand Camp reviews. He is publishing different reviews and testimonials gathered by guests who have trained at the camp.

I have submitted a review about my time at Thailand Camp and he says he will publish it soon. If you have also been to Thailand Camp and would like to have your review published, visit the website and send it to him.


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Thailand Camp has 3 New Programs!

In Phuket, Thailand Camp is one of the best camps in Rawai for everything from Muay Thai training to Detoxification, fitness and weight loss.

I love the camp and has spent many months training muay thai boxing there. I liked how it always attracted a nice amount of different people from young guys looking to learn the sport, to couples, families and older people.

It’s always been a lot of fun and I think this most recent change will actually add to it and make it even better.

What they’ve now done, is introduce 3 new Programs. One of them is a full Muay Thai and Nutrition Program. It has everything need for learning the sport fast and becoming great at the Muay Thai.

There is now a Phuket Detox Program which has already been getting great reviews. It uses a diet, exercise and rejuvenation process and is very effective at cleansing the body and increasing fat loss.

And the last, is a full Weight Loss Program which includes all training and nutrition. It has been designed and created by some of the top people including a certified nutritionist and one of Phukets most renowned trainers.

I’ve already made my booking to visit the camp again and hope to see you there ;)

Update 01 July 2012

At the camp now having an awesome time! I really love their new programs and having a lot of fun training.

Thailand Camp
91/19 Moo 6, Viset Road, Rawai, Muang Phuket Thailand 83100 Rawai ภูเก็ต 83100‎
087 471 1351

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Abs Exercise Training Tip 1: The Sit Up

The sit up is by far the simplest ab exercise and it’s important that you learn how to do it with proper form. Below are the instructions:

  1. Lay down  on your back with your knees bend at a 90 degree angle.
  2. Keep your hands near your head (but without clenching them) for this exercise.
  3. Whilst breathing out pull your body upwards.
  4. At the top you should feel a deep contraction and you should pause for a second before returning back to the starting point.
  5. Start out by doing as many as you can and then build the number of reps up over time.
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Six Pack Abs Nutrition Tip 1: The Protein Shake

Protein is essential for helping your body repair and build muscle. It also plays an important role in losing weight and getting lean.

There are many ways you can make a protein shake from using homemade ingredients to buying whey protein powders (like optimum 100% whey). But today I want to introduce you to my morning shake and encourage you to start making diet shakes and even meal replacement shakes a part of your every day diet.

I make my morning protein shake with frozen strawberries and a frozen three berry mix.

  • I microwave the strawberries and three berry mix for 2 minutes so that it’s easier to mix together.
  • I then use a hand mixer to make smoothie out of the strawberries, three berry mix, protein powder, and skim milk.
  • I’ll also add a banana and /or whole oat meal. Both seem to keep my energy levels up for a longer period especially if I use this as a meal replacement for my morning breakfast.
  • I don’t feel the need to snack before lunch.
  • You can also add other fruits depending on what’s in season.
  • I’ll also add any solid vitamins to the mix.

A doctor once told me some of these vitamins will not dissolve completely or at all. Not sure if the absorption levels are the same or not, if the vitamins are broken up. I haven’t seen any studies confirming this one way or another. The hand mixer does an excellent job of breaking them up. I have found that using the hand mixer has a less cleanup than using a blender. The glass goes in the dish washer and I just rinse off the mixer.


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Find a Personal Trainer

You’re committed to improving your health and fitness, right? Good for you! You can work on your goals alone, or, you can hire some help: a personal trainer. This week, Chad assists you in choosing the best personal trainer for you.

Having your very own personal trainer offers you some great advantages over working out alone, including these key components, which can be invaluable to you as you pursue your personal health and fitness goals:

  • Personalized attention
  • Motivation
  • Professional expertise

The Right Support

Personal trainers vary greatly in educational background, costs, personal philosophy, and training and consulting practices. So, how do you find the trainer best suited to your needs? Before simply hiring the first personal trainer someone recommends to you, talk with the trainer via telephone or during a face-to-face meeting. State your goals and objectives clearly, and be prepared to ask the trainer a specific set of questions.

What to Ask a Potential Trainer

Spend some time interviewing your potential trainer. Print out this list of questions and take it with you.

  • Are you available on the days and times I’ve selected?

The whole point of having a personal trainer is to get the personal instruction and motivation you need, at times that are convenient for you.

  • Can you supply client references?

Good trainers have satisfied customers and won’t hesitate to put you in touch with them. Call two or three of the clients–ask about the trainer’s strengths and weaknesses, professionalism, dependability, and ability to inform. Also, ask if the trainer explained the reasoning behind their recommendations and program decisions.

  • What are your training/business policies?

Find out up-front (prior to beginning a working relationship) about the trainer’s policy on extra fees, contracts, cancellations, and billing procedures.

  • Are you certified in CPR and first aid?

The trainer must know the proper procedures to follow in emergency situations.

  • Do you have liability insurance?

Personal trainers should protect their clients by insuring themselves and their services against personal injury and property loss.

  • Do you keep current with research?

The answer must be yes! In order to provide you with safe and effective information, personal trainers need to update their knowledge continually through seminars, workshops, books, etc.

  • What are your fees?

The answer to this question varies greatly. Personal training can cost as little as $20, or as much as $200 per hour. The personal trainer should not only be qualified, he/she should also fit comfortably within your budget. Be sure to ask if the training rate includes the use of a local health club and inquire about any additional fees.

  • Who is the trainer certified by?

The trainer should be certified and a member of a recognized Organization\Association. Such as — ACE, NASM, ACSM, ISSA, AFAA, NAHF, IFA, IDEAfit, etc. And if in doubt Each Organization\Association has a 800 number you can call, as well as checking online.

  • Why did you become a personal trainer?

Personal trainers should not only have a passion for good health and fitness, but should also love to share their expertise and help others reach their personal goals.

What You Should Ask Yourself

After speaking with the personal trainer, ask yourself the following questions:

  • Did the trainer ask me questions about myself and my lifestyle?

Does the trainer promote an integrated program that includes all five components of optimal health–strength training, weight management, cardiovascular exercise, nutrition, and flexibility training?

  • Did the trainer have good listening skills and communicate well?
  • Am I comfortable with the trainer’s gender?
  • Will I get along with this trainer and look forward to working with him/her?

Making the Decision

The personal trainer you select should motivate you to do your best and keep you focused on your goals. Just as important, that trainer should be someone you like. Hire the personal trainer who provides you with the most satisfactory answers to the questions you asked him/her and yourself. This trainer will be the one to help you get the best results. Good luck!

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Build Muscle Mass Whilst Burning Fat

Getting ripped six pack abs and a great toned body, is as much about burning fat as it is about building muscle. With this fantastic workout routine, you get the benefits of both. It has been tested and designed to burn maximum fat and build muscle. So check this out…

Monday, Wednesday, Friday – Wake up in the morning, drink a glass of orange juice and run about 15-20 min


Cardio – 15 min (treadmill or stationary bike)

Bench press – 1 x 15, 1 x 12, 1 x 10, 3 x 8
Dumbbell flyes – 3 x 10
Inclined bench press – 2 x 10
Weighted dips – 1 x 8
Cable crossovers – 1 x 15

Behind the neck press – 1 x 15, 1 x 12, 2 x 10
Seated lateral dumbbell flyes – 2 x 10
Barbell upright rows – 2 x 12
Bent over dumbbell flyes – 3 x 10

Lying barbell triceps extension – 1 x 15, 1 x 12, 2 x 8
Cable pressdowns – 2 x 10

Roman chair – 5 x max
Lying leg raise – 5 x max
Cardio 15 min


Fast running – 15-20 min, Slow running – 30-40 min.

Dumbbell side bents – 5 x max to each side.
Twists with a bar or stick – 5 x 100 to each side
Hyperextension – 5 x max


Cardio – 15 min

Back (I strongly recommend to make chin ups but you can do cable rows instead of them)
Narrow grip chin ups – 3 x max
Behind the neck chin ups – 2 x max
Shoulder width grip bent over barbell rows – 2 x 10
T-bar rows – 2 x 8

Standing barbell curls – 1 x 15, 1 x 12, 2 x 8
Inclined bench seated dumbbell curls – 2 x 10
Concentration curls – 1 x 12

Crunches – 5 x max
Situps – 5 x max
Cardio – 15 min


Fast running – 15-20 min, Slow running – 30-40 min.

Dumbbell side bents – 5 x max to each side.
Seated twists with a bar or stick – 5 x 100 to each side
Hyperextension – 5 x max


Cardio – 15 min

Squats – 1 x 15, 1 x 12, 1 x 10, 3 x 8
Hack squats – 2 x 10
Leg press – 2 x 8
Stiff legged deadlifts – 1 x 20, 1 x 17, 3 x 15
Lying leg curls – 2 x 15

Standing calf raise – 3 x 25

Roman chair – 5 x max
Twisted crunches – 5 x max
Cardio – 15 min


Fast running – 15-20 min, Slow running – 30-40 min.

Dumbbell side bents – 3 x max to each side.
Twists with a bar or stick – 3 x 100 to each side
Seated twists with a bar or stick – 3 x 100 to each side

Sunday – Off


Eliminate simple sugar products from your diet. Eat 5-6 well balanced meals a day. Do not use a diet that makes you feel hungry.

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Training Efficiency

Muscles grow in response to demands placed upon them requiring them to increase in size. The most  common form of this demand is resistance training. However, if we consider the usefulness of  gaining muscle size from a physiological standpoint we can see that increased muscle girth is designed to increase efficiency.

Having large, well developed muscles makes the body more efficient and better able to handle larger and more demanding poundage. This is undeniable. However, it also allows the body to move lighter poundage’s at a much higher velocity. In addition it makes recovery time at a given poundage more rapid because the energy producing units of the muscle cells are larger and better able to produce the necessary molecules.

From this simple understanding comes one of the keys to continued growth. In order for muscles to increase their efficiency they must be trained to do one of two things: 1) lift a greater poundage in a given period of time or 2) to lift the same poundage in a reduced period of time. I am not endorsing the use of fast, sloppy reps but rather the use of controlled training time. This is one of the reasons why early pioneers of the iron game used very strict rest and set times.

If the total time to complete a set, rest and begin the next set was controlled to a very specific time frame then any new poundage increases meant that the muscle’s size, and efficiency had increased.

Trainers like Peter Sisco and Arthur Jones took this to the extreme of making very specific recommendations and in the case of the former a calculation was produced. Here is a similar calculation that you can use to keep your gains on track:

Intensity = total poundage / total time (seconds)

where: total poundage = (weight x reps of set one)+(weight x reps of set 2)+ etc.

total time = time from beginning of set 1 to end of final set.

This requires the use of a stopwatch. You start the stopwatch at the beginning of your first work set of an exercise and leave it running, throughout your breaks and sets, until the last set for the exercise is completed. Then total together the weights used in all sets times the number of reps done in each to get the total poundage and divide it by the time it took you to complete those sets. If your resulting “intensity” value is always increasing you know you are making progress. If it is not you need to alter your training and/or rest until it begins to increase again.

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Symptoms of Overtraining

I got this question about over training a few weeks ago. This is a really important subject because it can literally mean the difference between success and failure for your workout routine. And being able to spot the symptoms of over training is something that can save your ass…

I’m wondering if I might be overtraining? I exercise five or six days a week:

45 minutes of run/walk and some targeted toning for another 30 minutes with very light weights — nothing I would call strength training. For the most part, I see the results I want, but my muscles feel fairly sluggish most of the time. I watch my eating habits carefully, incorporating lots of fruits and vegetables with grains and some proteins, and drinking only water. Any glaring explanation for the sluggish feeling?

The symptoms of overtraining are loss of strength, speed, endurance, or other elements of performance, loss of appetite, inability to sleep well, chronic aches and pains or soreness, overuse injuries like tendinitis, unusual fatigue, occasional increase in resting heart rate, and irritability.

If you experience any of these, you’re probably doing too much and need to cut back or take a break. Also keep in mind that six days of training is difficult mentally, which can lead to physical fatigue. Another point to keep in mind is that your body needs rest to recover and grow, so you need to listen to it. If your muscles are tired, they may need some downtime.

Most people come back stronger than before when they take 5-7 day break. You can always remain active during the break but no vigorous exercise.

Fatigue has other causes, so if your diet is OK and you take a break from training and don’t start to feel better, then you ought to speak to your doctor about your symptoms.

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Stretching Your Muscles

Stretching is important because it helps return your contracted muscles to they’re full length after a workout and of course helps avoid and keep your muscles strong and healthy.

Many of us have stiff and inflexible muscles at least somewhere in the body, which can cause imbalance of the body and, as a result, discomfort and possible long- time injury. Stretching almost always helps. Assuming that you’ve made the decision to start stretching on a regular basis, what’s the best way to go about it? Maximum results vs. minimum discomfort and risk of injury? When I was into martial arts I had this teacher who believed in the “No Pain, No Gain” philosophy, even when it came to stretching. So, his standard method was to pull and pull and pull until the student screamed loud enough, then he pulled some more and that was it. Sure – you got a bit more flexible, but to what price? And was it the most effective way?

In my opinion, that method is BS, plain and simple. Instead, I suggest Contract-Release, or PNF-stretching. There are four basic rules which must be followed:

  1. Never hurt
  2. Never fast
  3. Only stretch the targeted joint
  4. Never other muscles

Rule 1 & 2 are pretty clear – If it hurts, break and rest before starting over again, and of course, no quick movements. Rule 3 & 4 require a little more knowledge about anatomy, so if you’re planning to train and stretch a specific muscle, take the time to look up where that muscle begins and where it ends. See what joint it affects. If the function of the muscle is to flex a joint, you can be pretty sure that the best way to stretch it is doing the opposite, namely extending it. It’s not that hard once you get a basic feel for it, so ignore the latin and start out with the major muscles first. You KNOW how to stretch pecs and lats, now find out WHY – and transfer that knowledge to other muscles.

Now you have the basics for performing a good stretch. And here is a general step-by-step walkthru:

  1. Assume starting position
  2. Gently stretch until it stops
  3. Contract the muscle staticly for 8-10 secs
  4. Relax the muscle for 8-10 secs
  5. Gently stretch until it stops again
  6. Go back to step 3.

Step 1 depends on the muscle targeted, and I recommend getting a good book about stretching for tips and ideas.

Step 2 means stretching as far as you can go, until you hit a natural stop which does not hurt but will do so if you keep pushing beyond that point.

Step 3 & 4 are entirely fixed, i.e., you’re not moving the limb at all.

Step 5 is the magic of it all – in spite of you not having moved, the stopping point has moved, thus enabling you to safely stretch beyond what was previously possible.

The reason behind this lies in the body’s own defense mechanisms, where you have two different mechanisms in the muscle belly and the joint. While one of them registers tension, the other one registers
the length of the muscle. If stretching the “classic” way, where you force the muscle to stretch, the body interprets it as it being torn apart and automatically does everything to prevent this – which means flexing the muscle to resist the pull. Simply put, both mechanisms working against you. With the Contract-Release method, you trigger them to counteract each other, basically fooling the body’s natural defence.

BUT … This is also why it is CRITICAL that you must never feel PAIN when doing this! If you would feel pain, stop immediately and take a break for a minute or two, as you won’t be doing anything productive anyway if you try forcing it.

As a final word on this, I want to underline that this is a basic overview of the technique. Of course there’s more to it, so I can’t encourage you enough to get hold of a good book with stretching tips and preferably with a detailed explanation of WHAT muscles involved and WHY they’re being stretched the way they are.

Oh, and the stretch of M.Psoas Major?

  • Set a bench straight or slightly angled. Lie down on your back with your butt close to the edge (the elevated side Roll your legs up so you got both thighs against your chest. Flex your abs. Hold on to one knee and let the other one hang down/out Tell your partner to stand with his/her hip against the foot of the leg which you’re holding on to.
  • Now the partner gently pushes your hanging leg down until it stops (not hurting).
  • Gently push upwards against your partners hand for ten seconds.
  • Relax for ten seconds, partner still just holding the leg in place.
  • Let the partner slowly push you downwards again until you find a new stop.
  • Push gently upwards again and repeat 2-3 times.
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Full Body Dumbbell Workout Routine

I know this site is focused on building great six pack abs, but I wanted to include this full body dumbbell workout routine for a number of reasons. The main ones being that whilst it’s important to concentrate on losing stomach fat and six pack exercises, it’s also critical to give your entire body a workout. And considering dumbbells are found in just about every gym across the world and can easily be purchased for your home, they really are ideal.

The basic program will work for anyone–even advanced guys can do these exercises and see gains. The intermediate variations (for men who’ve been working out steadily for 3 months or more) show how to take the basic exercises and make them tougher. The advanced variations (don’t try them unless you’ve been lifting for at least a year) make them as tough as possible. An advanced lifter can also do all three variations in the same workout.

For any muscle group, he can do the basic exercise to warm up, then the intermediate and advanced variations to challenge his muscles in every possible way.

No matter which level you choose, here’s how to match it to your goals:

Basic strength and muscle building
Do one set of eight to 12 reps of each exercise. Rest 1 minute between exercises.

Fat loss
Do the workouts in a circuit fashion–one set of eight to 12 reps of each exercise; repeat once or twice, with minimal rest between exercises.

Aggressive muscle building
Do three sets of six to 10 repetitions of each exercise. You can substitute traditional chest presses (on a bench or ball) for the pushup or T-pushup. Rest 1 to 2 minutes between sets.

Aggressive strength and muscle building
Do three to five sets of three to six repetitions of the first four exercises in the workouts, and one set of 10 to 12 repetitions of the others. Again, you can substitute traditional chest presses for the pushup. Rest 2 to 3 minutes between sets.

Chest/Triceps: Dumbbell Pushup

Get into a pushup position with your hands holding hexagonal dumbbells, instead of being flat on the floor. Slowly lower your body, pause, then push back up to the starting position.

1-dumbbell T-pushup Get into pushup position with your left hand on the floor and your right hand holding a dumbbell. Lower yourself to the floor, then push up, twisting your body so that you raise your right arm and the dumbbell straight up over your shoulder. Your body should form a T. Lower yourself and finish the set, then repeat the set with the dumbbell in your left hand.

2-dumbbell T-pushup Get into pushup position with both hands holding dumbbells. Do a pushup, and as you come up, twist to raise the dumbbell straight up over your shoulder. Lower yourself and repeat to the other side.

Upper back: Bent-Over Row

Stand with your feet parallel to each other and about shoulder-width apart. Bend at the hips until your chest faces the floor, and hold the dumbbells at arm’s length beneath your shoulders. Pull them up to the sides of your chest, pause, then slowly lower them.

1-arm bent-over row Stand with your right foot in front of your left, a dumbbell in your left hand. Bend and let the dumbbell hang. Pull it up, pause, and lower it. Finish the set, switch sides, and repeat.

Alternating bent-over row Stand with your right foot in front of your left. Bend at the hips so the dumbbells are hanging straight down from your shoulders, palms facing in. Raise the left dumbbell to the left side of your waist, and as you lower it, raise the right dumbbell. Alternate for half the repetitions in the set, then switch legs so your left foot is in front and finish the set.

Shoulders: Alternating Shoulder Press

Stand holding dumbbells at the sides of your shoulders. Lift the left one over your head while you bend to the right. As you lower that one, raise the other, bending to your left.

Rotation press Same as the shoulder press, but twist instead of bending on each repetition.

Curl and press Stand holding the dumbbells down at your sides, palms forward. Curl them to your shoulders, then rotate your hands outward as you press them overhead.

Biceps: Alternating Biceps Curl

Stand holding the dumbbells at your sides, palms forward. Curl one to your shoulder, then slowly lower it as you raise the other.

Cross uppercut Hold the dumbbells with bent arms. Lift one as you twist, as if you were throwing an uppercut. Repeat with the other arm.

Alternating curl and press Same as the Curl and press described above, but you alternate arms instead of working them both at the same time

Abdominals: Cross Crunch

Lie with knees bent and feet flat on the floor. Hold a dumbbell over your left shoulder with both hands. Curl your torso up and rotate to the right, bringing the dumbbell to your right hip. Lower yourself, finish the set, then repeat, going the opposite direction.

Speed rotation Stand holding a dumbbell with both hands in front of your midsection. Twist 90 degrees to the right, then 180 degrees to the left. Keep your abs tight and move fast.

Wood chop Stand holding a dumbbell next to your right ear. Flex your abs and rotate your torso to the left as you lower the dumbbell to the outside of your left knee. Lift it back, finish the set, and repeat on the other side.

Lower body: Squat

Stand holding the dumbbells outside your thighs. Slowly lower yourself until your thighs are parallel to the floor. Pause, then stand up to the starting position.

Jump squat Lower yourself, then jump as high as you can. Land with your knees slightly bent, immediately squat back down, and repeat.

Split jump squat Stand with your left foot farther forward than your right, dumbbells at your sides. Jump and switch leg positions in midair, so you land with your right foot in front. Land with your knees bent, quickly lower yourself until your front knee is bent 90 degrees, and repeat.

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Watch Out For Lovehandles

It’s November, the beach season is definitely over and gymrats around the world are busy packing on a couple of extra pounds of muscle for next season. With satisfied grins they see the scale climbing by the week, and the guy who gains the most, wins. Great huh? Well, not quite. If bodybuilding was all about gaining bodyweight, I’d just lie in the couch eating donuts and cheese doodles every day of the week!

When we’re taking credit for weight gain, it better be gains in muscle, not flab! It’s so very easy to be deceived by a scale, especially if you’re also gaining strength at the same time. What we get is simply a classic case of too much of a good thing, making it bad. Allow me to explain…

In order to build muscle, you have to fulfill two criterias:

  1. Train hard so your muscles are forced to grow and,
  2. Feed the muscles so they can rebuild and overcompensate. Ok, so you train hard and gain strength. Good, it’s a sign that criteria 1 is working. You eat, and gain muscle and total bodyweight. That’s criteria 2.

The creed of bodybuilding says train hard & eat plenty. And it works, so wouldn’t an increase produce even better gains? Overtraining is a phenomenon that most bodybuilders know about today, but the majority is also surprisingly ignorant to overeating! Let’s get it straight: It is almost impossible to gain muscle without gaining fat, simply because in order to have an anabolic environment in your body, you  automatically get a fat-retaining environment as well. However, you are the one who decides how MUCH fat you’re gaining along with the muscle!

Think of it as an unproportional calorie balance between muscle gain vs. fat gain. If your muscle-growth potential ranges from 1-5 where 5 is the ultimate, you have a scale for fat-gain that ranges from 1- eternity. They go hand in hand all the way up to 5 where muscle growth stays and waves bye-bye to fat-gain as it skyrockets. When you’re starving, it’s 1:1. When you’re training hard but not eating quite enough you might be at 3:3, and the ultimate should be about 5:5. Add 500 unnecessary kcal when you’ve hit the ceiling muscle- wise, and those 500 kcal tilt the balance to, say 5:8. No positive gains made. The scale only knows that SOMETHING has been gained, and as the final link in the chain your ego wants to believe that the extra gains are pure muscle.

Bad news is, this is the best case scenario. You can gain plenty of fat without any muscle gains, but not the other way around. Or viewed scalewise, 1:5 is as easy to achieve as 1:20 or 1:30, while 5:1 is virtually impossible! It’s also easy to lose muscle, which is why you don’t want to balloon during the off-season. Assume you’ve gained 10n lbs of fat during the winter, then that means you have 10 lbs to lose for summer. In order to avoid losing too much muscle, you must go very slow and gently when dieting away those 10 lbs, and 3 full months is not at all an unrealistic estimate. As you remember from what I wrote earlier, the anabolic environment required for muscle growth is contradictionary to what’s required to lose fat. Best case scenario: You stand pretty much still for 3 months straight. Worst case: You lose what you gained during the winter! So, if you came in with only 5 lbs to lose, that means you just cut that time of standing still in half, just as a 20 lbs-increase would DOUBLE it!

Bodybuilding is pretty much a sport of “two steps forward – one step back”, and by keeping an eye on the lovehandles you can spare yourself from a lot of trouble further down the road. Make sure the calories you eat are all beneficial to your bodybuilding goals – avoid “empty” calories, such as plain sugar, like the plague!

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Exercising the Abdominal Area

Almost every guy wants hard well defined abs. And  most girls also like to have a flat abdominal area. Whilst there are many toners and other garbage quick-fixes available, the best thing you can do is get back to basics with your abs exercises.

The Leg Raise

  1. To start you need to be lying down on your back.
  2. Maintain a flat position throughout the exercise.
  3. Keep bending your legs until they are in a fully relaxed position.
  4. By only using your abs, begin to raise your legs until they are above you.
  5. Then lower your legs back down to the starting point but without actually touching the floor.
  6. Repeat until your feel the burn.

The Abdominal Crunch

  1. Begin by lying flat on the floor. Keep your knees bent.
  2. Using the small of you back your going to pull your body up
  3. Contract your abs whilst continually pulling your body up and exhaling.
  4. Make sure when you get near the top you hold for 1 second with full tension on your abs
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