Blast your abs with 4 simple exercises

People always ask "how do you get abs." Well here is a simple workout for you to do to get abs visible. Of course a lot depends on your diet, but this should kick start your abs into a new direction. If you want your body to grow it will, a positive attitude is keen to building a lively body. If you think it will, it will. Simple don't wish for abs to appear do the work put in the time sweat and be consistent with the workout. Muscle confusion is good because if you do the same routine over and over your body will adapt to it so keep trying new exercises and workouts. This is just an sample of what I do on certain days. It's not complexed at all and not very time consuming. So give it a go. Things take time, so don't just quit, keep at it.



1. 3 sets of 10 sitting down trunk twists
2. 3 sets of 10 weighted situps
3. 3 sets of 10 straight bar leg outs on bench press
4. 3 sets of 10 weighted toe touches

Using weights versus not using weight well make the abs grow more, after all abs are muscles much like the bicep. If you use weight it will force toe abs to grow, but this means the abs will need rest as well like any other muscle group.

5 easy steps to getting over caffeine addiction

Caffeine is the most widely ingested psychoactive drug in the world, primarily used to increase wakefulness and alertness. Mostly derived from the coffee bean, caffeine is highly addictive, with strong side effects upon withdrawal, including headaches and extreme fatigue. Too much caffeine can cause dizziness, anxiety and acid reflex. Consuming caffeine during pregnancy has been linked to low birth weight, smaller head size and possible DNA inhibition. Fortunately, there are several substitutes for caffeine that offer similar focus and wakeful results. 1) Ginkgo This is an herbal extract from the nut of the tree with the same name. It has been used for centuries in Chinese medicine and works as a vasodilator, which increases of blood flow, particularly to the brain and extremities. People have reported better focus, well being and even creativity when taking this herb. Ginkgo is also used to treat asthma and circulatory diseases. It can be consumed in capsule, tincture or tea. 2) Ginseng This is an extract derived from the ginseng root. It grows in many parts of the world and varies in potency. Also used since ancient times, ginseng is beneficial for increased blood flow, and like coffee, has a stimulating effect. It's been shown to reduce depression and stress. It can be consumed in capsule, tincture or tea. 3) Ice Cold Water and a B12 Ice cold water first thing in the morning can shock your system into a metabolic furnace that kicks into gear to warm the water put into your system. Combined with vitamin B12, this is an excellent way to jump start your engine. B12 is known for its mental clarity and energy enhancing properties (take a look at some of those energy drinks; B12 is usually front and center). It also plays a role in melatonin production (a hormone that regulates healthy sleep cycles). B12 can help depression, asthma and the formation of red blood cells. The best way to take B12 is subliminally (under the tongue). 4) Teeccino and Cafix These are two caffeine substitutes often found in health food stores. They are primarily made from grains, figs, chicory and beetroot. These products have had great success in mimicking the familiar taste of coffee, without any caffeine or acidity whatsoever. Like anything, there would be an adjustment period, but most people trying to kick the caffeine addiction give these two products high marks. 5) Stretch and Eat an Apple? Stretching upon rising catapults oxygen metabolism in the blood, sending oxygen rich cells to the muscles and the brain, which sparks an alert and focused body. Combine this with a fresh apple and you can boost your system into a similar caffeine wakefulness. The act of chewing an apple opens up neural and muscle pathways, and the fructose sparks the metabolism into energy production. Note: If you are a daily caffeine drinker, any of the above substitutes will take time to work as your body deals with caffeine withdrawal. Caffeine is very strong and rivals most other products, but in due time, the body will get used to the lack of caffeine and embrace other choices. Be sure and check with your doctor before withdrawal and replacement of these and any other ideas. Article Comments

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coconut water

Coconut water can be used (in emergencies) as a substitute for blood plasma.
The reason for this is that coconut water (the water found in coconuts – not to be confused with coconut milk, which comes from the flesh of the coconut) is sterile and has an ideal pH level. Coconut water is liquid endosperm – it surrounds the embryo and provides nutrition.

Know your body

Anatomy & Physiology 101- The Cardiovascular System

The Human Body is without a doubt the most complex organism on this planet. It is absolutely fascinating how are bodies are designed and what they are capable of. To better explore our bodies I have decided to write a weekly blog about a different body part or system. Some may be very in depth, some may be in more “caveman terms” depending its usefulness of deeper knowledge. The first topic of choice is our cardiovascular system. The cardiovascular is comprised of the heart and two different networks of blood vessels; pulmonary circulation and systemic circulation.

Motivation

I don't know you. I don't know a thing about you. I don't know where you come from, where you're going, or why you do what you do. I don't know if we'd get along if we met. But there is one thing that I do know: You are capable of much more than you have been led to believe.

As I am writing this, there are 7 billion people walking and breathing on our humble rock. The overwhelming, vast majority of them will pass through their 720,000 hours like a match struck in the wind. Hardly noticed, scarcely remembered.

Tomorrow, as you go about your day, take your time to look around. Are there a lot of people around? What do you see? You see mediocrity. You see average. You see everything about yourself that you hate, that you fear, but that you have been conditioned to believe is acceptable. Fine. Enough. A good job.

I'm here to tell you that you will NOT settle for what is fine. You will NOT settle for a good job. Fine is for the loser. Fine is for the guy who skipped the last set of his workout because he just didn't feel like it. Fine is for the guy who cheated on his diet because he just couldn't do it anymore. Fine is for the guy who took a nap instead of sprinting around town in a torrential downpour. Fine is for the guy who got the job, but not the one he wanted. That guy made second place. He has never embraced pain, personal sacrifice, or thrown himself into the fires of dedication. Most importantly, and starting today, this guy is NOT YOU.

You are not this person. You are destined for greatness. You have it inside of you, and you know it. You have always known it, you have felt it as a faint thumping in your gut. It is clawing, scratching, struggling to be set free. It needs your help. As long as you hold yourself to the standard of "average," that is all you will ever be. In your dreams you aren't average, so why the FUCK are you settling for it now? What are you not doing right now?

The time to act is now. You will burn. You will suffer. Your demons will not be defeated easily. Every step of the way they will whisper in your ear that you aren't good enough. That you aren't meant to succeed. "Just give up," they will mutter, "you'll never be the best." "NO," you will reply. You will embrace suffering. You will finish that last repetition. You will claw through the agonizing pain, you will destroy the mediocre pussy in your head, you will break boundaries. You will rise above the rest. You will realize your potential.

You are no average man. Now go do what you were destined to do. End of fucking story.

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