Six Pack Abs - Get Six Pack Abs And You Will Have A Rare Possession

Why Are Six Pack Abs So Rare?

A shredded middle section is a rare thing people possess these days. You may see lots of models and actors in magazines and movies with a six pack, but you don't often see a regular man or woman with a six pack walking around. Most people after awhile give up on their efforts to get a six pack. They believe that it is something only movie stars or super models should have. I'm telling you to drop that way of thinking!

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Lifting a Large Amount of Weight is Not As Impressive as Toned Abs

There are many, many more guys who can bench 315 pounds, than there are guys with a defined midsection. Lots of women can go jogging over 6 miles, but not many women have a 6 pack abs. If you desire to be exceptional, then you should aim to get a six pack abs. If you are already spending time in the gym trying  and you don't have a 6 pack, then you are spending your time doing the wrong things. You will need to change your focus if you want nice muscle tone in this part of your body.

When Your Abs Are Defined, Your Whole Body Will Look Great

When losing body fat stomach fat is usually the last to go. If you reach the point where your abs are visible, then I guarantee you that the rest of your body will look great as well. I think this is the reason that people find a toned midsection so sexy. They are aware that the rest of the body must be toned as well! So if you focus on getting a 6 pack, everything else will fall into place.

Getting a Six Pack is Mainly About Diet and Cardio

I promise you that you could leave out all those crunching and sit up movements and get amazing abs. How do I know this? Well, I haven't done a crunch in over 5 years and my abs are more defined then ever. Have you ever seen the TV show "Survivor". By the end of the show almost every person has really defined six pack abs and I know that none of them got there by ab exercises. You do not have to go to that extreme, but it does show you that low body fat will give you a six pack.

Ab Exercises Probably Account for Only 10% of the Results

I don't think you need to directly workout the abdominal area to get a great a six pack, but if you want pick one and hit it for 4-5 sets. The majority of your time should be spent on a bit of lifting for the rest of your body and intense cardio. As far as choices of cardio go, running on a treadmill or running outside is the way to go. Your abs work harder with running, because there is a certain amount of balancing involves between your legs and upper body. If you are on an exercise bike, your abs don't have to work at all. Your body is being stabilized by the seat.

Conclusion: You probably just need to increase the cardio and decrease the calories if you don't have six pack abs. I know it sounds almost too simple, but believe me it will work for you.

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Get a copy of his program today Visual Impact Muscle Building 

4 Steps To Creating A Workout Plan - How To Create Your Own Workout Plan

No Reason To Hire A Personal Trainer...Design Your Own Workout Plan

I am frustrated with the info given out by most personal trainers. Honestly, they seem to use a cookie cutter workout plan, which they believe will work for everyone. I think for a beginner, there is some value in having a personal trainer...I just think that once you get the basics down, you are better served to come out with your own workout program. Designing a workout plan is actually much easier than most people think.


Step number one: List your specific goals and choose a role model.

If you are looking to lose bodyfat, then you are going to want to focus a lot of your workout plan on cardio. If you are looking to gain muscle size, then it makes sense to spend a large percentage of your workout program focusing on lifting weights. I think it helps to find a role model. My personal role model is Brad Pitt in Fight Club. In that movie he is very lean and compact. I have developed my workout program in a way that maximizes fat loss, so 75% of my workout is on cardio and 25% lifting weights. This workout plan allows me to maintain a very lean look year round.

Step number two: Decide how much time you are going to devote to exercise.

In designing your workout routine, you are going to have to figure out how many days you will be able to workout. Contrary to popular opinion, I think you do need to workout 4-5 days minimum to achieve great results. Many personal trainers have their clients perform workout plans 3 days per week. The body was meant to get daily exercise. The people in the best shape I know perform at least some exercise every day. If you have 7-8 total hours to devote to a workout program, you will get better results spreading those 8 hours over 6-7 days -vs.- having three 2-hour workouts. As an example....Matthew McConaughey simply tries to work up a sweat for at least one hour every day. That is a simple technique that obviously gets great results.

Step Three: Pick exercises that are right for you.

What I typically see is the trainer taking every person through the exact same workout program, regardless of their body type. I also have head people complaining that a certain exercise hurts them. The problem is that the personal trainer simply can't get into your head and know what the exercise feels like to you. For instance, I have a spinal injury so I have to avoid any type of crunch exercise in my workout program. Only you know how a certain exercise feels to you. I use a lot of dumbbells in my workout program, since I can really feel them working my muscle. If I was a personal trainer I would probably design workout programs for my clients using dumbbell exercises. This would be a big mistake, since many people get a better workout using barbells or machines.

Step Four: Educate yourself about fitness.

My advice is to educate yourself using the Internet and then come up with your own workout program that is perfect for you. Not only will you experience greater results, you will save time and money getting to your goals. There are several great resources online which will help you create your ideal body. Finding a really good e-book will cost less than the price of one session with a personal trainer. In no time flat you can easily design a solid workout program and fine tune it over time.

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Check out his programs Visual Impact Muscle Building and Visual Impact For Women 

Radio Wars: The Empire Strikes Back

In local business magazine, Business Today, the Best Brands survey results for 2011 were published recently, you can buy it for RO 1.500 from most shops that sell magazines. In it, it reported that Hi FM had 39% of all expatriates polled for which radio station they listened to, whereas Merge had 5%. Quite the difference indeed, and amongst the Omani people polled, Hi FM had 13% of the vote versus Merge's 3%.

A rare snap of Darren attempting to fit the mic in his mouth

Now, here on Ze Blog I have run 2 polls asking you what you listened too, and both times (once when Merge launched, and again 2 months in) Hi FM were still the clear winner. Another way to look at things is that Merge have captured 5% of the expatriate market when they had 0% previously. But still, I'd imagine there are some uncomfortable people at Sabco at the moment, it's a fairly poor performance, especially after all the hype last year. Its a shame the data doesnt have some time relativity with it, but thankfully, you readers helped out and we have our own set of data - it seems people tuned in when Merge launched, but then went back to other stations or MP3's or whatever after some time. The real stinger for Merge is that this a publicly published poll and you have to assume advertising clients will consider this when making the decision to advertise with Merge or Hi FM.

Hi FM had probably their strongest year last year, closing some major advertising deals, the arrival of Marcus and a string of successful music concerts held in conjunction with Alive Events. It seems that Darren, Erin, Kathy & Marcus are dominating Chris, Rummy, Sayeh and Sami at the moment, lets see what Chris and his rebel alliance pull out of the hat this year.

Even the Ewoks over on Oman FM 90.4 (can you believe they still dont have a website?!) have got 17% of the expat audience and 27% of the Omani audience - destroying even Hi FM's audience base amongst Omanis. And rumours are circulating that Oman FM is about to get a total overhaul and new management (some sort of split, or re-positioning) from it's parent Ministry.

Oman FM's boom mike left a lot to be desired

So the big question for Radio in the Sultanate for 2012 is, will the Ewoks wake up and recognize their share of the audience and modernize their radio station? I wonder if they will hire in a Chewbacca to give them some new blood or carry on as they are? One could argue that they don't care and will just rumble on, I'd like to see them leverage their position and present a better polished range of shows. Perhaps better production of their shows, and perhaps they could try transmitting in true Stereo instead of the maxed out - defaulted to Mono - nonsense that they currently broadcast in. Perhaps they will even get a website!

Hi FM have continued to innovate, and have now rolled out Radio Text for those of you with fancy enough radio's in your cars. The title of the track being played pops up on the radio, and cycles with the name of the radio show being broadcast at the time - a nice touch and sets them technically above the rest.

Dont forget, I'm currently giving away 2 VIP tickets worth RO 100 to see James Blunt live in concert on February 15th - you gotta be in it to win it, so enter now!

More tomorrow.

le fin.

Shoulder Workout : Become A Better Man wiTh beTter sHoulders

The shoulder is one of the most cOmPlEx joints in your body.All heard da expression “shoulders makes tHe men,” & that old maxim definitely still applies. Although big arms & a great midsection are often lauded as the hallmarks of an ideal body, the simple fact of the matter is that u spend most of ur time in clothes, & no one can see those body parts all covered up.

Not so with shoulders, A good set of wide, dense, well-developed shoulders are visible through any article of clothing. For guys, such development stretches ur T-shirts across ur upper body & makes u stand out in the boardroom even in the most

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Muscat Daily's scoop on Adeyon Talents

Its Saturday and that means back to work for most of us.

I was surprised to see Muscat Daily splashed across it's front page the first of a 2 part exclusive story exposing Adeyeon Talents as a scam. The story is online here, or you can buy the paper for 100bz. It's good to support genuine local journalism, so consider coughing the 100bz if you happen to see it on your travels today.

Now the sting seems to be with the raffle for the 2 lambo's - the VIP cards are accepted, I myself used one and got a discount in Adidas at MCC lately. So the VIP cards seem to be working, its just the lottery tickets. I'm sure tomorrow we'll get to read more of the juicy details - rumour has it the people at the top of Adeyeon Talents have been arrested, but no idea if thats true or not.

Moving on, still with Muscat Daily, Dhofari Journalist, Susan Mubarak wrote a very good article about domestic help workers and their plight. It's a very good read, I recommend you read it if you haven't already done so.

In other news, yesterday it emerged that Oman Air have announced their new CEO: Mr Wayne Pearce, who has previously worked at Etihad as their head of strategy and planning, Qantas and UK based travel agency Gold Medal Travel. The story broke on the Oman Air SWAP group on facebook yesterday morning and I saw a note on the cover of the Muscat Daily today confirming it.

Oman Air's new CEO, Wayne Pearce

Best of luck to him, I'm sure he'll do fine :)

And finally for today, local blogger (now retired it seems) Muscat Jet Driver, has opened his archives for reading. I highly recommend these few stories for some laughs:

Rock Bottom Muscat
Omani Space Program

Some hilarious writing, worth reading!

More tomorrow!

le fin.

Ciara Pictures And How women Can Get A Slim And Toned Body Like Ciara

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R&B/Pop star Ciara is not only a great singer, songwriter and performer, she is also the owner of a very fit, slim and well toned body. You must agree that almost anything Ciara wears she looks good in it. Whether it's in her videos, on the red carpet, a professional photo shot or she was snapped unaware by someone that saw her outdoors or on the beach, she is always looking great in her clothing as well as when she dresses revealing. So how does Ciara maintain such a lean and trim figure that looks so good?

Ciara works out a lot in the gym. She once said she and her personal trainer works out  for an hour five days a week. However, like lots of women who are already lean, Ciara's goal is not to lose weight. All she wants is to keep looking toned and remain in good shape. But, by looking at Ciara pictures you can see her muscles are toned, but this doesn't take away from her slim, sexy and feminine look.

Ciara works her whole body with light weight lifting workouts. In addition to squats and lunges she will do chest and shoulder presses, lateral pull downs, curls, rows and leg work.

When it comes to her diet Ciara admits that she love food too much so a highly restrictive diet is not for her. She once tried the Cayenne Pepper diet, which involves drinking a Maple Syrup style drink with extra pepper to help lose weight through severe calorie restriction. This is similar to the crash diet that Beyonce did before filming Dreamgirls.

She told OK! Magazine: “I could not get past the idea of drinking what that stuff looked like. I attempted to, but I was like, ‘I just cannot do it’ because I love food too much. It would be so hard to take away physically eating food. Drinking a liquid would not work for me.”

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Ciara stated however that she does exercise dietary control. Surely, to maintain a slender body like hers you must be careful with what you eat. But once the right foods are selected you can eat satisfactorily and maintain a slim body. According to Ciara, her diet consist of lots of water, protein, complex carbohydrates, fruits and vegetables.

So Ciara doesn't starve herself to stay slim, but she ensures that her diet is well balanced and healthy which is good for maintaining a lean body. 

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If you are a woman who want to get a slim and toned physique like Ciara then your action will depend on where you are presently in respect to fitness  and bodyweight level. If you are already lean and do not have much excess fat to lose, then you need to start a workout program that will allow you to tone those muscles to look ultra sharp. You will need to lift weights in order to achieve muscle tone but this doesn't mean that you have to grow big muscles. If  you choose Visual Impact For Women as your program and guide you'll get guidelines on how to workout to precisely firm up your muscles in specific areas without becoming too muscular. As a result, you'll achieve muscle tone with little or no muscle growth allowing you to steer clear off looking like Manlinia (this is a name I made up for overly muscular women that look masculine)

If you are overweight getting a slim and trim body is possible once you work hard towards that goal. For overweight women you can lose body fat safe and rapidly with an effective weight loss program that works with a healthy and effective method such as this  diet plan which is also not a highly restrictive diet so it's much more convenient to stick to.

However, to get that slim and toned look like Ciara you should follow up with an effective workout program that'll allow you to tighten up and tone up your body to give you the really sharp eye-catching look. All women may not be able to get as slim like Ciara, but lots of women have a beautiful and slender body that is covered with excess body fat. All they need to do is use the right diet and exercise program to shed that excess fat and reveal a beautiful lean body.

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More Of Ciara Pictures

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Muscle Soreness Should Be Avoided When You Want To Tone Your Body And Look Sexy

It is NOT In Your Best Interests To Get Sore If You Are Aiming For Muscle Tone

Many people take the wrong approach to toning their muscle. They lift high reps and push their bodies past the point of failure to tone the muscles. The problem with lifting for high reps and "going for the burn" is that it often times results in your muscles being sore the following day or two after the workout was carried out. The major problem with being sore is that it takes away your energy the following day, making it hard to return to the gym.


Muscle Tone is Not A Result of Lifting Hard for High Reps

Muscle tone occurs due to low body fat and how "efficient" your muscles are. Muscle efficiency is measured by how strong a muscle is for it's size. If two identical twins had muscles the exact same size and they were at the same level of body fat, the stronger of the two twins would have greater muscle efficiency. This twin would also demonstrate more muscle tone. A great example of muscle efficiency are gymnasts...these athletes are ripped!

Train for Strength Without Inducing Damage To The Muscle to Increase Muscle Tone

The best way to train when you want to get ripped is to try to gain strength without carrying out too many sets. If you keep your overall volume of sets low, you can gain strength without damaging the muscle. Make sure and avoid "training to failure" as well as things like "forced reps". I would recommend picking 3 exercises per body part and doing only 3 sets of 5-8 reps for each exercise.

Spend The Extra Time Doing Cardio...Ideally High Intensity Interval Training

The nice thing about training for strength is that it is a quick workout. You probably can get that part of the routine done in 30 minutes. I would recommend that you do cardio for at least that long. Don't do cardio as an afterthought, it is actually more important than lifting. The best form of cardio is High Intensity Interval Training. This is by far the best way to lose the maximum amount of fat.

So to Sum it Up...No Need To Get Sore to Get a Toned Body

About the Author:

Rusty Moore is a trainer who gives advice to men and women who want a body that attracts the opposite sex. Don't train to be bulky! Learn the Fitness secrets of Hollywood's finest and get lean and sexy instead. Check out his programs today Visual Impact Muscle Building and Visual Impact For Women

 Check Out Visual Impact Muscle Building For Gaining Impressive  Muscle Building Results. Click here to learn more.