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Stepping Up To Six Pack Abs Part 2

Stepping Up To Six Pack Abs

Stepping Up To Six Pack Abs: Taking It To The Next Level

Welcome back, I know you all really enjoy what was shared in part 1 and look forward to what is in store in part of this series, “Stepping Up To Six Pack Abs” especially after the last part of the last article.

If you have not read part 1 then I would encourage you to click here to read it.

With that out of the way, lets get started.

Stepping Up To Six Pack AbsStepping Up To Six Pack Abs: Tying Up Loose Ends First, One More Reason

• Athleticism- The TVA is the deepest abdominal muscle group there is. It is truly the core the core. An athlete can have excellent cardiovascular condition and have strong leg and back muscles, but if his core muscles aren’t in optimal condition, this creates a weak link in the bodies muscle chain that affects all his movements. All movements and reactions start at the core. If core muscles don’t do their job to stabilize and move the torso, then arm and leg muscles will overcompensate, trying to do a job for which they are ill-equipped.

Stepping Up To Six Pack Abs: How To Tune Into TVA

To get in tune with and activate your TVA simply place your hands around the sides of your body at your pelvis.

Flatten your stomach by gently pulling in your gut, or pulling your belly away from your waist band. You can feel the TVA at work as it reduces the diameter of your torso in that area.

This simple exercise also demonstrates the involvement of the abs in respiration, particularly exhalation.

 

Stepping Up To Six Pack Abs: First The Twist

I have put on an incredibly unique twist to this exercise. The combination of two little known exercises takes the effectiveness of this core exercise to the next level.

Basically, I have combined an ab vacuum with a kegele squeeze. Most women know what a kegel squeeze is. In child birth it gets the lower pelvic floor muscles stronger which aid in the pushing for child birth.

For men, when trying to perform a kegel squeeze, think about stopping the flow of urine mid-stream while pulling your belly-button back toward your spine (as you exhale about ½ of your lung capacity). Also try to think about squeezing your sphincter muscles or like you have a quarter between your butt cheeks and you don’t want it too fall out.

Stepping Up To Six Pack AbsStepping Up To Six Pack Abs: Now Lets Perform The Exercise

To begin, lie on your back with your knees bent at a 90, feet flat on the floor and the small of your back pushed flat into the floor.

Take in a very slow long breathe and start to slowly exhale ¾ of your air while you are pulling your belly button down toward your spine (I like to put my index finger on my belly-button and feel it raise as I take the long breathe in and then feel it start downward as I exhale ¾ of my lung capacity).

While at the same time pushing your lower back into the floor and drive you chin down toward your chest slightly. Once you have ¾ of your air out hold your breathe and suck in through your throat with your breathe being held for 5-10 seconds.

As you are holding your breath and sucking in, think about pulling your innards up and under your rib-cage. It is called the ab vacuum for a reason, it is a little hard to come out of it and resume your normal breathing. But you will, and once you do relax and take a couple breathes and repeat. Starting out do 1 set of 6-9 repetitions, 2-3 times per week.

 

Stepping Up To Six Pack Abs: You Can Do It Anywhere

You can do the ab vacuum anywhere, and need no equipment. It’s a great way to wake up, or to end your day. It will take lots of practice and each week you will be able to feel the muscles working more and more.

Once you get good at the technique you will be able to feel a ½ circle burning sensation in the pubic area. Don’t be alarmed, just feel good about mastering one of the most unique and effective abdominal exercises out there.

Please don’t give up on this exercise, once you master it you will be able to reverse gravity, and start to put back in place what years of inactivity and bad posture has started to let hang over your belt line.

 

Stepping Up To Six Pack Abs: Final Thoughts

Now you should be equipped with the tools to help in the quest for “Stepping Up To Six Pack Abs”. However information alone will not do it but taking action will help you. If you need an accountability partner then click one of the pictures above.

 

 

 

 

Take Care and God Bless,

Greg “Da Spokesman” Stargell

Stepping Up To Six Pack Abs

 

 

 

 

 

 

 

 

 

 

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Stepping Up To Six Pack Abs

Stepping Up To Six Pack Abs Part 1

Stepping Up To Six Pack Abs

Stepping Up To Six Pack Abs: How To Get A Six Pack Instead Of a Keg

At one point in time, every last one of us passionately wanted a chiseled rock-hard mid-section. We all want to know how to get great 6 pack abs. Well here is one of the best kept secrets. It is the most coveted body part, the symbol of sexuality.

In study after study researchers and health specialist alike have found that decreasing fat in your abdomen, and waist to hip ratio is the single most significant step that you can take to stay healthy for life, and age gracefully.

Most of us have given up on the idea because our quest has for naught. We have been flooded with miss-information from fad diets, fat burner supplements, to exercise gadgets, promoting six week transformations with dramatic before and after photo’s, etc.

 

Stepping Up To Six Pack AbsStepping Up To Six Pack Abs: Four Keys To Keep In Mind For A Six Pack

 

The key to that coveted six pack is not one thing, it is four things.

Bringing your body-fat level down by:

1.) Following a precise nutrition plan that has the right amount of protein combined together with the right amount and the right type of carbohydrates spaced strategically through-out the day, and around weight training and cardio sessions.

2.) An intelligent cardiovascular program

3.) An optimistic athletic mid-set

4.) Building up the muscles of the mid-section, and building up all other muscle groups
In this article let’s focus on #4.

 

Stepping Up To Six Pack Abs: Transverse Abdominis

The secret weapon for developing the musculature of the abdominal wall is a little known exercise called the ab vacuum. It targets you inner most abdominal muscle, the transverse abdominis (TVA for short).

Most people don’t even know they have one let alone how to activate it. The TVA is like a corset, it is your own internal weight belt, holding your internal organs in place.

It is the foundation for the rest of the abdominal muscles, the internal and external obliques, and the rectus abdominis.

If you have done crunches and leg-lifts until you are blue in the face and are still unhappy with your mid-section, this information could take your quest for that fit chiseled mid-section to the next level.

Stepping Up To Six Pack AbsStepping Up To Six Pack Abs: Other Benefits To Strengthening Your TVA

• It is the only exercise that has the ability to actually make your waist-line smaller.

• By working and strengthening the TVA you are actually giving your spine more support, so the risk of a vertebrae or a disc slipping out of place is less. Did you notice that the old leather weight belts are not used anymore?

That’s because we learned to tighten up our own internal weight belt on exercises verses using an external weight belt that shut off the need to activate the TVA which lead to injuries.

• You can work the other abdominal muscles more effectively. You can’t shoot a cannon out of a canoe. You can’t have strong walls on your building if your foundation is weak. When you strengthen up the foundation of your mid-section you will be able to perform your other abdominal exercises with more focused intensity. You will be able to feel the difference in weeks.

• Better sex. When you strengthen your TVA with the ab vacuum exercise you will be using your diaphragm and you will also strengthen your lower pelvic floor muscles (ala a kegel squeeze). To perform a kegel exercise, squeeze your pelvic floor muscles, as if you’re trying to stop the flow of urine mid-stream. Stronger pelvic floor muscles help women achieve orgasms and help men achieve and maintain erections. It also makes the orgasms more pleasurable. As soon as I tell my clients this, you can always be assured of overtraining of the TVA.

 

Stepping Up To Six Pack Abs: Stay Tuned For Part 2

Now that I have sparked your interest, would you like to know more. In the next one we will discuss exercises you can do to hep get you those six pack abs. See you next time on part 2 of “Stepping Up To Six Pack Abs

 

Click here to check out Part 2

 

 

 

Take Care and God Bless,

Greg “Da Spokesman” Stargell

Stepping Up To Six Pack Abs

 

 

 

 

 

 

 

 

 

 

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Stepping Up To Six Pack Abs

Meditate to Unlock Your Inner Awesomeness Part 2

How To Overcome The Evil Confidence Killers With Public Speaking

If you have not checked out Part 1 of the series, Meditate to Unlock Your Inner Awesomeness, be sure to click here to go to the article. Don’t worry, the article would bring you back here after you are finished.

 

Meditate to Unlock Your Inner Awesomeness – You Can Be The Creator Of Your Destiny

 

You can be the creator of your own manifest destiny. Through daily meditation practice and focus on changing your life for the better. In fact, you have the ability to redefine yourself in any direction you desire. The power that you can cultivate is limited only by your own imagination.

As I have mentioned earlier, this will change the lives of people who you come into frequent contact with. Therefore, you must always be kind, trustworthy, and considerate to others. You should make a change in that direction at this very moment.

Meditate to Unlock Your Inner AwesomenessMeditate to Unlock Your Inner Awesomeness – Improve Your Character

Why the sudden need for character improvement? It goes hand-in-hand with using power and influence wisely. Remember Lord Acton’s saying: “Power tends to corrupt, and absolute power corrupts absolutely.” The power of your mind has the ability to alter reality. Therefore, this is a power that must be controlled.

How is this possible? Here is an example: If you had two identical twin boys, who haven’t eaten for two days, and you put an apple in front of them; what would they do?

Most likely, they would fight over it, and the winner would eat, most or, all of it. You and I know they should divide it equally, but each of them has really felt starvation, and that is a reality you and I do not feel at the moment. So we are not talking about imagination, but three legitimate points of view, that each becomes our own reality.

Meditate to Unlock Your Inner Awesomeness – See Different Sides Of The Story

Meditation will allow your mind to see multiple points of view, without judgment. If you can see only one point of view, you haven’t meditated long enough. The best leaders, negotiators, and diplomats, know that you have to understand the opposing viewpoint, to move forward, on any issue. There is always justification, on both sides, in any conflict, but true compromise is meeting the opposition in a different reality, than you both started from.

If you had the ability to travel in the space shuttle, your view of earth, from within your space vehicle, would be much different from the person living in poverty, within a refugee camp. You could not see, or feel, that person’s pain, and each of you would have a vivid picture of life on earth.

 

Meditate to Unlock Your Inner AwesomenessMeditate to Unlock Your Inner Awesomeness – See The Full Picture

You can meditate from a mountain top, but once you have seen the full picture, you have an obligation to help mankind, with acts of kindness. Once you have discovered how easy it is to help others, you are no longer struggling with; “who is right and who is wrong.”

Your new reality becomes, “how can I help?”

 

Thank you for taking the journey in the series, Meditate to Unlock Your Inner Awesomeness. Now go out and make it happen.

 
 

Take Care and God Bless,

Greg “Da Spokesman” Stargell

Meditate to Unlock Your Inner Awesomeness

 

 

 

 

 

 

 

 

 

 

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Meditate to Unlock Your Inner Awesomeness

Meditate to Unlock Your Inner Awesomeness Part 1

Key Ways We Hinder The Law Of Attraction

Meditate to Unlock Your Inner Awesomeness – The Misunderstood Art

Meditation is often misunderstood by those who do not practice it. Very often, I hear meditation referred to as, “altered states of consciousness.” That sounds more like intoxicants, rather than bringing clarity to a cluttered mind.
Without going too deep into what meditation is, or is not, let’s focus on one of the many things a daily meditation practice can do for you.

 

HEALTH, HEALTHY, FITNESS, FIT, YOGA, MEDITATE, MEDITATION, Potential, HIDE, HIDDEN, UNLOCK, Meditate to Unlock Your Inner AwesomenessMeditate to Unlock Your Inner Awesomeness – Not Only For Yoga

Meditation is commonly seen in many Yoga classes, but it has been practiced by a variety of cultures, including Roman Catholic priests, as well as Japanese Samurai, who practiced a form of Zen meditation. I mention this so you can see the full spectrum of meditation and its many facets.

There are many varieties and types of meditation, but the easiest form to learn is, “breath awareness meditation.” Compared to many other meditation techniques, this will enable anyone to experience the benefits of meditation in much less time.

At this point, let’s consider that meditation and Yoga teachers often compare the mind to a monkey. Many thoughts are running through your brain, at the same time, and it is hard to control all of your impulses – let alone, sit still and meditate. So why go through all this trouble?

Meditate to Unlock Your Inner Awesomeness – It Is A Reward That Pays Over And Over

 

Meditation has many rewards, and we will now consider one of extreme value. Through daily practice of meditation, you will release the unlimited potential of your mind. The ability to change, or alter the universe, starts as a single thought within your mind.

One human decided to harness the power of fire, and did he/she foresee the global warming effect? How could he/she imagine where we are now? This is just one of many thousands of examples of Karma – the law of cause and effect. Therefore, one seemingly small change, of any kind, will have a ripple effect on the universe.

 

HEALTH, HEALTHY, FITNESS, FIT, YOGA, MEDITATE, MEDITATION, Potential, HIDE, HIDDEN, UNLOCK, Meditate to Unlock Your Inner AwesomenessMeditate to Unlock Your Inner Awesomeness – Changing The World Starts With Your Mind

Some of the seeds to change the universe, rests locked up in your mind, but you have the ability to shape the future by any small changes that you make.
Let’s say you have a friend, family member, or associate, who cares for you deeply, but, up to now, you have always taken it for granted. Can you imagine what would happen if you take the time to groom that relationship?
The answer is you would have a loyal ally and all you had to show was kindness or appreciation.

You have the ability to alter your own personality and affect the world around you. Hopefully, your personality will always continue to change for the better; if so, this will alter everyone around you for the best.

Be sure to check out part 2 of this series, “Meditate to Unlock Your Inner Awesomeness
Take Care and God Bless,

Greg “Da Spokesman” Stargell

Meditate to Unlock Your Inner Awesomeness

 

 

 

 

 

 

 

 

 

 

Now A Word From Our Sponsor

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Click the flyer below and enter your information on the next screen to get the insight on this great
Secret that can change the lives of you and your family.

Meditate to Unlock Your Inner Awesomeness

Essential tips to lose weight healthily – The Straits TimesBest Exercise to Remove Love HandlesBest Exercise to Remove Love HandlesSuccessfully Lose Weight Following A Few StepsSpring & Summer 2014 Fashion Collection # 3How Many Calories To Intake If Want To Lose WeightScientists think they've figured out why green tea helps you lose weight – ZME ScienceLose Belly Fat VegetablesHow To Lose Belly Fat In 10 DaysLose Belly Fat Tire
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