Step One
Go to the gym. This is a very important step because if you don't leave your house, chances are you won't make it to the gym. This article is for gym rats that want the six pack. I will talk about home training in another article. So, just get out and join a good gym.
Step two
Start drinking more water. This is a very valuable nutrient that I think most people forget about. At least 8 glass a day and thet will be fine.
Step Three
Make a ab workout with variety. You know that it is the spice of life. It's also the spice of your abs. Make sure you use at lease 6 different exercises for your ab routine. If you don't think you can do that, try 3 different exercises and make them intense, holding the last rep for at least 10 seconds.
Step Four
Man those carbs are killing you. Ok, im not gonna tell you to go out and diet hard but I will tell you to leave the carbs in the evening alone. Try to have a cut off point. You know how much weight you need to lose in order to show your abs. So, if you need to lose 20-30 pounds cut the carbs real early, like 12:00 pm. If you need to lose 5-10 pounds, try cutting your carbs around 3pm.
If you really wanna get ripped, try this bodybuilding technique. You can take a day off from carbs. One day on and one day off.
This works for many bodybuilders.
Step Five
If you want to have great looking abs you should strive for great flexibility. Stretching adds great symetry to your body. So if you are flexible it will make your waistline appear to be smaller. A tight waste tends to look bulky and thats not nice to look at.
Step Six
If you don't see the results from holding your reps use resistance. You can use a medicine ball with a weight vest. Just get that burn you desire.
Step Seven
Train your abs for feel. In other words if your abs arent burning you aren't doing anything. Make all your workouts feel intense. Thats the only way you will reach your fitness goals.
Step Eight
Get your cardio on. Make sure you do at least 1 hour of cardio every session with at least 4 sessions a week. Make sure your workout is versatile. You will never stick to a boring workout. Try to have at least 4-6 different cardio exercises.
Step Nine
Use a journal. Try to keep track of your progress somehow. Wether its in a journal or just jot them down on a piece of paper. Keeping track of your progress is the best way to reach any goal. It has to be written in order for it to be real.
Step Ten
Have a spiritual escape. Have something that you do everyday that relaxes you such as draw, read, bubble bath with candles, prayer, meditation, collect things, surf the net. What ever really relaxes you, do it at the end of everyday. It will make a difference in your attitude knowing that you have something to really releave your stress when you get home.
With these steps you should be on your way to great abs and good health.
Thank you,
Antoine king is a well known personal trainer from the New York area. He is emerging as a super talent. Very enthusiastic and a hard worker. He has over ten years of fitness experience and he worked for the New York sports club.
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Although erectile dysfunction, formerly called impotence, is more common in men older than 65, it can occur at any age. An occasional episode of erectile dysfunction happens to most men and is normal. As men age, it's also normal to experience changes in erectile function. Erections may take longer to develop, may not be as rigid or may require more direct stimulation to be achieved. Men may also notice that orgasms are less intense, the volume of ejaculate is reduced and recovery time increases between erections. Erectile dysfunction may also be a sign of a physical or emotional problem that requires treatment.
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What is Erectile Dysfunction?
Erectile dysfunction or impotence is a sexual dysfunction characterized by the inability to develop or maintain an erection of the penis for satisfactory sexual intercourse regardless of the capability of ejaculation. There are various underlying causes, such as diabetes, many of which are medically reversible.
The causes may be physiological or psychological. Psychological impotence can often be helped by almost anything that the patient believes in; there is a very strong placebo effect.
Due to its embarrassing nature and the shame felt by sufferers, the subject was taboo for a long time, and is the subject of many urban legends. Folk remedies have long been advocated, with some being advertised widely since the 1930s. The introduction of perhaps the first pharmacologically effective remedy for impotence, sildenafil (trade name Viagra), in the 1990s caused a wave of public attention, propelled in part by the news-worthiness of stories about it and heavy advertising.
The Latin term impotentia coeundi describes simple inability to insert the penis into the vagina. It is now mostly replaced by more precise terms.
Signs and symptoms:
Erectile dysfunction is characterized by the inability to maintain erection. Normal erections during sleep and in the early morning suggest a psychogenic cause, while loss of these erections may signify underlying disease, often cardiovascular in origin. Other things leading to erectile dysfunction are diabetes mellitus (causing neuropathy) or hypogonadism (decreased testosterone levels due to disease affecting the testicles or the pituitary gland).
Here are some causes of Erectile Dysfunction:
* Arousal: The first step is sexual arousal, which men obtain from the senses of sight, touch, hearing and smell, and from thoughts.
* Nervous system response: The brain communicates the sexual excitation to the body's nervous system, which activates increased blood flow to the penis.
* Blood vessel response:. A relaxing action occurs in the blood vessels that supply the penis, allowing more blood to flow into the shafts that produce the erection.
Physiology of normal erections:
Penile erections involve an integration of complex physiologic processes involving the CNS, peripheral nervous system, and hormonal and vascular systems. Any abnormality involving these systems, whether from medication or disease, has a significant impact on the ability to develop and sustain an erection, ejaculate, and experience orgasm. Tumescence, the vascular filling of the cavernous bodies, relies on neural and hormonal mechanisms operating at various levels of the neural axis. This is unique among visceral functions because it requires central neurological input.
Andersson et al summarized some of the information related to the pathways involved in erectile function. The degree of contraction of corpus cavernosal smooth muscle determines the functional state of the penis. The balance between contraction and relaxation is controlled by central and peripheral factors that involve many transmitters and transmitter systems. At the cellular level, smooth muscle relaxation occurs following the release of acetylcholine from the parasympathetic nerves.
Pathophysiology of erectile dysfunction:
Erectile Dysfunction is essentially a vascular disease. It is often associated with other vascular diseases and conditions such as diabetes, hypertension, and coronary artery disease. Other conditions associated with Erectile Dysfunction include neurologic disorders, endocrinopathies, benign prostatic hyperplasia, and depression. Conditions associated with reduced nerve and endothelium function, such as aging, hypertension, smoking, hypercholesterolemia, and diabetes, alter the balance between contraction and relaxation factors. These conditions cause circulatory and structural changes in penile tissues, resulting in arterial insufficiency and defective smooth muscle relaxation. In some patients, sexual dysfunction may be the presenting symptom of these disorders.
Treatment:
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