Sunday, November 29, 2009

Hope eveyone had a great weekend

As the weekend comes to an end, its time for many people to prepare for the week ahead. For me, i like to start everyday by having a good workout at the gym. It seems to set the mood for a great day.

Exercising for me, is like a schedule Mon-Fri but getting up on Monday is the hardest day because that is the day that sets off a good week for me. If i get in a good exercise on Monday than i will have a good rest of the week. Tue-Fri are easy because I'm in a schedule already,I wake up go and exercise.

So if you have a hard time getting up on Monday's also to go exercise or even go to work for that matter, your not alone. Just try to remember it gets easier though out the week.

Hope this gives you a good boost of energy to kick start you week off on the right foot.

Sunday, November 22, 2009

Holiday Fat Loss

The holidays are coming quick and it is always a hard time to remember to eat healthy and stick to your diet.

I was recently at a event and at this time i remembered how important it is to have a plan with your eating habits as we enter the season of high fat and calorie foods. I always like reading the advise they give you in the health magazines its quite funny what they say sometimes.

Many times the advice just lack's any substance, they do this because the writers of the magazine's don't want to make you think that you really need to change anything at all to succeed. They make it sound like losing excess stomach fat or even keeping your current figure though the holiday season is easy. Like, saying just park at the far end of all the parking lots so you can burn of the big holiday dinner you had there night before.

Anyone that has struggled with their weight "like i have" know's it is not that simple. You need to change something or try different exercises. so here are a few uncommon tactics from the Truth About Six Pack Abs Program to keep off the upcoming holiday season's pounds.

Here is a list of some effective strategies that will help you though the holiday season

Almonds & Green Tea:

Now, the most common thing you here before you go to a party or family gathering is "fill up" first so you won't eat so much junk food. However, most people don't do this therefore eat everything that looks good.

A recent survey of the Turbulence Training customers told me that having 1 ounce of almonds and a cup of green tea has helped them with holiday cravings, more than anything else.

Because the almonds have fiber, they help you to control your appetite. While, the green tea contains a small amount of caffeine witch keeps you alert and energized during the party. Next time you at a party keep this in mind.

Don't waste your time on cardio programs:

Nothing depends more on your success over the holiday season than your diet. You can't go eat 2000 calories at a party and then hit the cardio in the gym the next day and expect to burn it off. that's a 4 hour cardio session that no one want to tackle. It would be better of not to get yourself in that situation in the first place, right?

Here are a few diet and nutrition tips to keep you going

Write down everything that you eat though out the day, find your trouble spots and work on cutting out the foods that don't fit.

Stop drinking high calorie mixed drinks, or at least cut back a little. You can change everything else but if you don't change your drinking habits, you will be running in circles, you will never get any ware

You must focus on portion control, you need self control. If you can't control yourself with the serving spoon than you will be a lost cause.

Only worry about YOU, no one else:

In this day and age it seems like you are always running around trying to please someone. It be, your boss at work your kids at home or trying to knock some this off of that never ending honey do list. This happens everyday weather during the holidays or not. Take a deep breath and ask yourself "am i running around trying to please everyone else" and think if you have set time away for yourself.

It is vary important to put some time away for exercising and good nutrition, BEFORE you do anything for anyone else. You get done what you need to before doing for others, you have personal fitness goals to meet so it is a very important time right now.

Get rolling and stay on a roll:

This holiday exercising tip is a good one. If you get yourself on a good exercising plan than you will be to busy during the holidays to stop and get off track.

Don't wait for January to start off the year with new fitness goals, get started right now. Many men and woman right now are starting there body transformations right though the holidays.

Those men and woman are getting a head start on everyone else because they want it. They want to be in shape and live a healthy lifestyle the rest of there lives. They are not waiting around, there not going to let a few months of holidays get in there way because they know it will be a massive set back to there success.

Whenever you can exercise in short burst:

Just because you are watching what you eat at the holiday parties and family gatherings does not mean you

can't have fun. Dancing is a great exercise and it burns calories like crazy, or run around and play with the kids, that's exercise too.

In all reality here is a great tip so you don't fall off the exercising wagon during the holiday season. Get out of bed 15 minutes early so you time to do the Turbulence Training 12 minute workouts. you will get these exercise as a bonus when you buy the Turbulence Training Program.

Fat Loss Diet

You come across thousands of fat loss diets on the internet. How do you know which fat loss diet is the right one for you? To find the best fat loss diet for you read the following 5 simple tips.

Calorie intake is the first thing that you should look at. How many calories do you consume per day? You can find formulas on the internet that you can use to find out how many calories you should have per day.

You should only lower your calorie intake by only 100-300 calories only. Cutting calories to much should not be a part of a fat loss diet.

Proper nutrition is a must when following a fat loss diet. As part of any fat loss diet, you need to have a specific amount of each of the macro nutrients each day. 45% Carbohydrates, 35% Protein and 20% Fat should be eaten each and every day, spread out throughout the day.

You need to space out your meals evenly throughout the day. You will need to eat more frequently on a fat loss diet than just the regular 3 meals that you are probably used to.

Each day you need to eat every 2-3 hours and spread it out in 5-7 meals. You can cause many negative problems with your body during a fat loss diet if you only eat 1-3 times per day.

A good fat loss plan requires that you drink water every day. To reshape your body and lose weight you must increase your water intake. Not drinking enough water my cause your body to become dehydrated.

There are many side effects of dehydration, and these side effects will be a problem for other steps in your fat loss diet.

Adding exercise is the most important step in your fat loss diet. It is crucial that you start exercising as soon as possible if you are not already exercising. Decreasing your calorie intake alone cannot help you lose weight.

The more lean muscle mass, you have the faster your body burns fat. Lean muscle mass is built through exercise.

A good fat loss plan requires both cardio exercise and weight training. Choosing a correct plan for a fat loss diet incorporates many factors. To reach your goals quicker you should follow all of the steps listed above. These are a great start to a good fat loss diet plan.

Reduce Body Fat

There are many ways to reduce body fat. I will show you 5 simple tips to help you reduce body fat. You need to Plan out your meals and eat frequently to reduce body fat. Keeping your metabolism high helps you to burn more calories more quickly.

You should consume smaller meals every 2-3 hours, broken up into 5-7 meals per day. Your individual needs will determine how many calories each small meal should contain. Every meal should contain a source of lean protein and a source of high fiber to reduce body fat.

Muscle growth requires protein. Carbohydrates help your body keep blood sugar levels and insulin levels stable. Drinking water is pretty straight forward, but most people forget about it. Drink more water! If you are trying to reduce body fat you need to increase the amount of water that you drink per day.

It is possible that a 10-20% decrease in muscle contractions when your body is dehydrated. Your body weight in pounds x 0.6 will give you the fluid ounces of water you should drink per day. To reduce body fat you must include intense interval training. Planning an exercise program to lose weight should include resistance training as well as cardio exercise.

Your metabolism is directly affected by the amount of lean muscle tissue you have on your body. Your body will work like a furnace and burn more calories if you have more lean muscle tissue. The more muscle you have on your body, the more fat you will burn.

Cardio exercise should be included in your program if you want to reduce body fat. People who are trying to reduce fat quickly think that cutting calories should be enough. The body’s survival response stops this from working.

The body’s survival mode slows down your metabolism in order to conserve energy when you cut too many calories at once. To keep your body from going into a starvation mode, you should perform cardio exercise to reduce calories rather than cutting them too much from food. Cut your calories 100-300 and perform cardio exercise to keep your metabolism high.

Reduce body fat by following these 5 tips. Factors besides these listed in the article should be included in your workout plan. For the quickest and best results you should plan everything out carefully.

Go to the source

Lower Ab Workouts

Lower Ab Workouts are very important and should be included in any workout regimen. Having strong lower abs means you will have better spinal stability, which can reduce the risk of injury. Lower Ab Workouts can be rather difficult to perform, however here are some great lower ab workouts and ways to maximize the strengthening of these muscles:

If you’re feeling pain in your lower back, it means one of two things: either you’re doing the Lower Ab Workouts incorrectly, or your lower abs are not strong enough to do the exercise. Whichever the reason, stop immediately and try a different lower ab workout.

Only your lower ab muscles should be working. Lower Ab Workouts are difficult because they require a lot of concentration and muscles control. You don’t want to be using your back or hip muscles while doing these exercises. The moment you cannot feel your lower abs working or you feel other muscles are doing the exercise for you, stop.

Take your time. Rushing through Lower Ab Workouts are never a good idea. It doesn’t matter how quickly you can get the reps done. It’s more important to be controlled as you do them. When you do these abdominal exercises quickly, you’re decreasing their effectiveness.

Continuing on that note, quality is more important than quantity. Lower Ab Workouts are all about getting the right muscles to do the work, while preventing other muscles from helping you to cheat. Go slow and do controlled reps – it will benefit you more in the long run.

It is more important to build your endurance to perform more reps than it is to move toward a more difficult exercise. Building your endurance is more important than proving your strength. Focus first on performing more quality reps than trying to perform a more difficult exercise.

Breathe, Breathe, Breathe. A lot of people hold their breath as they contract their muscles, but instead work on taking deeper breathes while performing lower abdominal exercise. Exhale when your muscles are tightening and inhale when they are relaxing.

Lower Ab Workouts, as explained in the Turbulence Training For Abs eBook are important because they help your posture and stabilize your body. Training them is a great way to add strength to your entire body. Not only will you have great abs to show off, but you’ll also have a great overall body to strut around too.

Following these Lower Ab Workouts can help make any workout you gear toward your lower abdominals to be beneficial and do the work they are meant to do.

Tuesday, October 27, 2009

Abdominal Exercises

By Nathan Barrett,

The test of truly strong abs in when you can supplement your own body weight while doing abdominal exercises. If you’re able to support your weight primarily through your ab strength, you’ve definitely reached the next level of definition and strength in your mid-region. To test your abdominal strength, or to begin reaching this next level, you can use the parallel bars, along with ankle weights or a medicine ball, to perform this great abdominal exercise to get abs fast.

Hip Raises,

Doing hip raises on parallel bars require that you have some abdominal strength. Even if you don’t exactly have the abs, doing this exercise can help begin to build your ab muscles and take them to new heights. Using a medicine ball or ankle weights force your abs to do more work and is a more challenging way to work out your abdominal muscles.

Strap ankle weights onto each leg, or place a medicine ball between your knees.

Your body should be straight (up and down) with the entire weight supported by your arms.

Raise your legs and hips toward your chest; your goal is to try and form at least a 90 degree angle with your body.

Focus on tightening your abs as you pull your legs up. If your hips are not being moved upwards, this means you are not using your lower abs during this exercise. Your goal is to exercise both the upper and lower abs.
Once your legs are as high as you can left them, hold them in this position for one second. DO NOT hold your breath as you attempt to hold them steady. Remember to breathe.
Slowly lower your legs and return to the vertical position you started again.
Repeat for 10-15 reps. and you will get abs fast
You can also perform this exercise using a Roman chair or dip bars, especially if you’d rather have a back rest to provide better stability. If your ab strength is on the weak side, you might want to consider practicing this abdominal workout without using the weights or medicine ball. This will not only help build up your abs, but also develop muscle memory when the motions are required and the extra weight has your doubting your ability.
This type of abdominal exercise really helps to strengthen your core and make you a stronger person. After all, there’s a lot more to having great abs than making the ladies (or gentlemen) swoon.

Do You Need Cardio For Fat Loss?

By Nathan Barrett.

If you are asking yourself this question, then you will want to read this article, because hopefully it will get you thinking differently and trying new things.
As you probably know there are tons of people that believe that you don't need cardio and then there are others that swear by it. As far as you are concerned, you can make your own choices, just make your choice after reading this article, "Do You Need Cardio to Get Lean and Obtain Flat Stomach?" This article contains "anti-traditional cardio."
Most weekend warrior type or fitness minded type people trying to lose stomach fat and get in shape, would consider cardio a must to lose stomach fat or tone up there mid-section.
However, I'm not only questioning it, in fact, you may be surprised to know that some of the leanest and meanest people never do any type of normal or traditional cardio.
One the other hand, low to moderate cardio for really overweight people can be good, but even then there are more productive methods out there.
Most people consider cardio to be running miles on a treadmill, riding miles on a stationary bike, or gliding along on a elliptical machine wathing a TV screen at their local gym. This is what I consider to be traditional cardio, and at least 50% of the people doing this give up after a few months after not seeing results.
In reality, if you think about it, cardio exercise can be any exercise or activity that strengthens the cardiovascular system. I'm not going to get into anything technical like increasing your VO2 max or anything like that. Just to keep it simple, if it gets your heart pumping, and gets you huffing and puffin and sucking air, it's cardio. I don't care if you're holding dumbbells or a barbell and everyone calls it a weight training exercise still conditioning your heart.
Let's take a look at a couple examples. Take a barbell (or dumbbell, or kettle bell) clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn't matter if you're not lifting 250 lbs; if 45 lbs is challenging to you, then you will still benefit just as much.
At first glance, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you'll find is that your heart rate is probably up to about 80-90% of your recommended max, and you are huffing and puffing like you just ran a 100-meter sprint (which by the way, sprinting kicks the crap out of jogging any day if you want the easiest way to lose the flab).
Try the same thing for a set of 20 reps of one-arm snatches or swings with each arm with a kettle bell or dumbbell, and tell me your legs aren't burning, heart racing, and you're gasping for breath. How about trying 5 minutes straight of bodyweight squats, lunges, and push ups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!
Now, you try and tell me you are not going to conditioning your heart with this style of exercising. traditional thinking tell you this is a weight training style program. in reality this these types of exercise are in fact cardio also because they are conditioning your heart.
Not only will you be conditioning your heart but you will be using every muscle in your body giving you a full body exercise and therefore a better workout. If you do them with enough intensity...something that can't be said for that boring stationary bike ride or treadmill jaunt while reading a book or magazine while exercising.
By the way if you are able to read a novel or magazine while exercising you are not concentrating enough on what you're doing, plus you're probably not working out hard enough to see any real results.

Saturday, May 2, 2009

Website Updates

Hello everyone,
I just would like to give you a quick heads up that there are lot of new articles on the website.
most recent, 6 new one's including....

3 Great Ab Workouts You Can Do On Your Own
Everyone wants great abs. And now that it’s summer time, having a washboard mid section is the goal of every man and woman out there. But if you’re too ashamed to show your face at the gym in your current condition (or maybe your excuse is you just don’t have the time), guess what? You don’t need a medicine ball or one of those captain’s leg machines. Here are 5 of the best abdominal exercises you can do all on your own.................

3 of the Best Ab Workouts
It’s summer time again, and you’re telling yourself you’re going to work out your abs and grasp that ever elusive six pack. You’ve dreamt about it all winter long, so now it’s time to get that gut into tip-top shape. And here are three abdominal exercises that will help you do just that ….........

Great Tips to Follow While Doing Lower Abdominal Exercises
Working your lower abs is very important and should be included in any workout regimen. Having strong lower abs means you will have better spinal stability, which can considerable reduce the risk of injury. Lower abdominal exercises can be rather difficult to perform, however here are some great ways to maximize the strengthening of these muscles:........................

The Ab Destroyer: Get Great Abs Fast
The test of truly strong abs in when you can supplement your own body weight while doing abdominal exercises. If you’re able to support your weight primarily through your ab strength, you’ve definitely reached the next level of definition and strength in your mid-region. To test your abdominal strength, or to begin reaching this next level, you can use the parallel bars, along with ankle weights or a medicine ball, to perform this great abdominal exercise.......................

The Captain’s Leg: A Great Abdominal Workout Tool
The captain’s chair is a machine that you can find in any gym or health club. It has a vertical support, which serves as a back rest, and horizontal supports that serve as arm rests. This gym machine provides the second most effective, but the most difficult, abdominal exercise. If you’re willing to endure and do the exercise right, you can reach great abdominal heights.

Using an Exercise Ball to Get Great Abs: 5 Amazing Workouts
The exercise ball is one of the best tools to use when trying to strengthen up your abs. Many of the abdominal workouts you can do with an exercise ball are ranked high on the list of best ab workouts. The great thing about the exercise ball (also called a stability ball) is that you can access them at the gym or have one at home.
Here are 4 of the top abdominal exercising you can do with an exercise ball............................

to read any of these great new articles please go to

Nathan Barrett
Founder, abdominal success

Tuesday, April 28, 2009

newest news to hit the website

In recent years, there has been controversy and confusion on "carbs" of all kinds. I would like to give some input and hopefully clear up what might be puzzling you.
Over consuming processed carbohydrates like pasta, rice, cereals, crackers, muffins, bagels, candies, breads (even whole grain), juices, and sodas make it very difficult to lose body fat and it then becomes a struggle, even if you are one to workout very hard. Did you know that by consuming these carbohydrates, your blood sugar can go wild and the insulin in the body surges and can promote direct body fat deposition? Did you know that cravings and appetites increase if too many carbs are consumed? Some carbohydrates sources that are thought to be healthy by many consumers, just add calories and not a whole lot of nutrients. These sources include many cereals and breads, which mislead the consumer by smart marketing, by pretending to be "whole grain" when the first ingredient is actually refined flour.
I feel that the people who are struggling to lose body fat could do so by following these different guidelines.
1. Focus more on free-range and/or grass-fed meats and eggs, grass-fed raw dairy, and many vegetables. Reduce or stay away from cereal, rice, pasta, etc. that are grain-based crab products. Instead, get carbs from a variety of whole fruits, berries, sweet potatoes and a variety of vegetables (no fruit juice because beneficial fiber and other necessary parts of the fruit are eliminated).
2. If you do buy grains, the germ and bran are the most fibrous and nutrient dense, which means the oat bran instead of the oatmeal. By adding wheat germ or rice bran to yogurt, salads, soups, cottage cheese, and anything else, you get the most beneficial nutritious parts of the grains and not increase the intake of excess starches and calories. If you need to replace the bad carb intake, try replacing them with good carbs such as nuts, avocados, seeds, and nut butters. Your appetite will be better satisfied, hormone and blood sugar levels properly controlled, and aiding you to make real progress on fat loss will go a long way with healthy fats and proteins.

To your abdominal success,
Nathan BarrettFounder,

Thursday, March 19, 2009

new updates

Hello everyone, in the following weeks we will be updating our website "again". we have had great short term success with so we are going to be adding many more great articles and free content for our viewers. along with the current content we will be adding a forum for all to enjoy and participate in. and possibly a myspace page. we look forward to being a (athority website) for all your health and fitness goals. we are growing tremendusly fast and are excited to helping you in the future.

take care
Nathan Barret

Sunday, March 1, 2009

3 abdominal exercises

to view examples and pictures visit

by mike geary creator of the program found on

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.
I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. It's in a tri-set format (similar to a super-set but alternating between 3 exercises).
Here goes:

1a. Renegade Dumbbell Rows1b. Front Squats with Barbell1c. Mountain Climbers on Floor
A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".
Exercise Pics & Descriptions:
Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!
Renegade Rows shown above
Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.
This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!
Front squats shown above
Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.
Mountain Climbers shown above
After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.
This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises. You'll see what I mean after you try it!
This is just a sampling of some of the killer ideas you'll discover in my internationally best-selling ebook program, currently the #1 most popular abs program on the internet (as ranked by with 10's of thousands of users in over 150 countries. If you don't already have a copy be sure to pick one up today...
Not only will you receive a complete blue-print for challenging full-body workouts that will thoroughly define your entire body in addition to your abs (can be adjusted to beginners or advanced levels), but you'll also gain a thorough understanding of what types of nutritional strategies and other lifestyle aspects that it takes to reduce your belly fat to the level where your abs are visible.
Check out what other users are saying about their results at

Thursday, February 5, 2009

New Website Coming

In the coming weeks we will be updating our site completly with a new look and new features, our quest is to make the site more user friendly. With so many custermers so quickly we want to give the site a fresh new look. We are going to try to minamize the down time of the site during the (remodel). We are excited about the new site, and you will be to after you see it so stay tuned.

Saturday, January 31, 2009

new bodybuilding website coming

Because of our growing success of our newly added bodybuilding section of we have decided to move it to a dedicated website. What does this mean? much of the content will be the same but it will not be located on our abdominal success website any longer. we are working on a website name now, so in the coming weeks we will be launching the new bodybuilding site. From time to time the bodybuilding section of our site might be offline as we will be transfering content over. please stay tuned.

Thursday, January 22, 2009

Updated Website

Abdominal has just been updated,
we have changed the site a little bit and added a few things also.
Mainly we are offering a basic,deluxe and ultimate package programs, each has there own benefits with the basic package that includes 7 bonuses, the deluxe package includes the 7 bonuses+2 upgrades and the Ultimate package includes the 7 bonuses+2 upgrades+4 exclusive "physical product" upgrades that will be shipped to you free of charge. Along with that, we are offering our own free bonuses 3 free ebooks with purchase of any of the packages. (formally only offered in the deluxe package)

hope you reach your abdomial goals
till next time
Nathan Barrett

Tuesday, January 20, 2009

Free Fitness eBook

When you sign up to our newsletter you will receive a free eBook.

In this ebook you will discover over 27 unique metabolism boosting secrets for getting rid of stubborn belly fat.

Learn the #1 ultimate hard-body exercise
Discover the 55 fastest fat-burning foods
Over 2 dozen unique abdominal workout ideas for a leaner sexier body
How to avoid the 2 worst types of foods that stimulate more belly fat!
You'll also receive a free trial to a world-famous Lean-Body Secrets Ezine (a $47 value).

Please sign up to day for your free gift

Nathan Barrett,
Founder, abdominal

Monday, January 19, 2009

Abdominal Success

Hello and welcome.
My name is Nathan Barrett

I'm the founder of This website is for men and woman and it will enlighten you on the best abdominal exercises that you can do to receive the flat stomach that you've always wanted. This exercise program includes specific exercises and foods to eat that are targeted just for your abs. There is also a free newsletter sign up so you will get all the up to date information. we offer many free bonuses for you, along with the standard program. Please stop by for a look you wont be disappointed.
our goal is to help you with your abdominal success
See you inside