Wednesday, September 30, 2015

VIDEO: Three Lowers Abs Exercises for "v-line" Pelvic Muscles



As you know CFB loves Six Pack Shortcuts, a youtube channel catering Dudes and Bros who are aiming for body building and lean body. SPS creates video guides on how to properly work on your body parts during workout or gym routine. Yesterday, they posted this interesting "Three-Move Lower Ab Workout For A Killer V-Cut Six Pack " and CFB believes this one really works.




Now for the Workout Breakdown:
1. Hanging leg raises for 3 sets of 10 reps
2. Reverse crunches for 3 sets of 10 reps
3. Hip thrusters for 3 sets of 10 reps



Here's the specifics from Jonny:

0:58 - First exercise will be the hanging leg raises - Remember, this is a SLOW AND CONTROLLED movement, so be mindful to not swing your legs and use momentum. Relax your hips and legs and pull your lower body towards your chest using your abs.

1:47 - Keep this workout intense and burn the maximum amount of calories by cutting rest breaks as short as you possibly can.

2:53 - Definitely take a quick drink break so you are staying hydrated - Very important for your muscle cells to get a contraction and pump.

3:29 - Final set on this exercise, we've got 10.

4:00 - The 2nd exercise will be reverse crunches. Lay your back flat on a bench and grip overhead as you pull your knees towards your chest, focusing on letting your lower abs do the work here, guys.

5:24 - Set 2, no time for rest - we are working hard! My knees are slightly bent so I can ensure that my hip flexors are nice and relaxed. The only tension I want to feel is in my lower abs.

6:34 - Back down for the final set. Let your feet nearly touch the ground so that you can get a greater range of motion for yours abs to get a more effective contraction.

7:24 - Here it is - the finale! Hip thrusters on an incline bench - Try your best here, I know your abs are nearly fried at this point.

8:50 - Set 2, these are a bit quicker. As soon as your hips touch the bench, thrust upwards with your lower abs.

9:58 - Final set - Squeeze them out.

10:14 - Great job today, guys - Awesome ab workout. I promise, if you stick with me, your physique will transform under my guidance.




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Saturday, September 26, 2015

How To Lose Belly Fat?



First of all, as of this writing, I am still owning this Belly fat and I make this article as my guide as I'm determined to lose this fat. So, I've done some research on how to lose Belly fat for men. I know this is a struggle of every Dudes out there and I believe nobody ever lose these excess bodily baggage in just a short period of time. In addition, it is not enough to keep on working out and do cardio if you are not willing to cut off some food intakes which are the major cause of Belly fats. Now, my dear readers, check these Seven ways on how to reduce Belly fat.


Let's aim for this abs! Photo from musclesandfitness.com


1. Reduce your Sugar intake

Why Sugar? There are studies that eating sugar or adding sugar in your daily diet can lead to greater belly fat. In addition, consuming sugar is unhealthy as it has harmful effects of the body, not to mention diabetes and other metabolic issues. Note, sugar is half glucose and half fructose - if the body contains excess sugar , this lead to large amount of fructose which may result to an accumulation of fats in our belly.

MY PLAN: Because I'm a coffee person, I will be reducing my sugar mix from 2 sachets to one. In addition, I will try my very best to lessen my soft drinks and other sugary beverages in daily basis.

2. Do not drink Beer or Alcoholic Beverages.

Everybody knows why we call it Beer Belly, right? But not necessarily, only Beer causes this problem. "In general, alcohol intake is associated with bigger waists, because when you drink alcohol, the liver burns alcohol instead of fat," says Michael Jensen, MD, an endocrine expert and obesity researcher with the Mayo Clinic in Rochester, Minn. But since most of us Filipinos love drinking Beer, then this is the culprit of our current Belly fat issue.

MY PLAN: Since I started to live healthy, I consider myself as Occasional Drinker, thus, I will continue to practice this and of course, as much as possible, do not drink Beer.


Here's a still photo of me while working out with my chest


3. Reduce Carbs from your Diet

Of course, it's the Carbs! But take note, Carbohydrate is both good and bad to the body. Thus, it is recommended to reduce its intake and not totally remove them in our diet. We also need Carbs during workout. But what we really need to do? Reduce it and as much as possible choose healthy carbs - carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans. We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice. (source webmd)

MY PLAN: Eat less rice, consider fulltime corn-diet and lessen eating bread - I will try the whole grain bread. Fruits and vegetables are already part of my daily eating habit.

4. Load more Protein-rich foods

When you're working out, you need protein in your life! Why Protein? Per Webmd, "Going on a high-protein diet may help you tame your hunger, which could help you lose weight." Try these protein-rich foods; Lean meats, Seafood, Beans, Soy,  Low-fat dairy, Eggs, Nuts and seeds

MY PLAN: No changes, I am taking 4 pcs of eggs per day - I take egg white only (no eggyolk)



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A video of me during my Shoulder's day!


5. Load or Eat Foods rich in Fiber

Yes, Fiber! It's a carbohydrate found in plant foods like fruits, vegetables, and whole grains. Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise. (Webmd) And this means one thing, you'll gain nutrients for your body and at the same time you won't get fat!

MY PLAN: I've been a fan of Fiber foods specifically on fruits and vegetables so basically no change of my eating diet.

6. Do more Cardio exercises

Diet won't really works if we do not throw ourselves into the gym or do some cardio vascular activities. What are best examples of Cardio exercises? Running, hiking, biking, and swimming - try at least one these. But if you don't have the time, try walking or taking the stairs when going to work rather than taking the elevator.

MY PLAN: I was sick in the previous days due to the current work shift and rested my legs for any run. So starting October, I'll be back to running and will join early Sunday fun run.

7. Take a rest

Per webmd, "Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night." Indeed, our body especially our brain and muscles, need rest. If you are working out 1-2 hrs a day, then you should get a test or sleep. Rest is needed to lose wait. How? Here are some points gathered by WomensHealthMag:

  • It Stops Late-Night Snacking
  • It Helps You Burn More Calories
  • It Boosts Fat Loss
  • It Helps You Shop for Healthier Food
  • It Encourages Portion Control
  • It Keeps Your Brain Focused

MY PLAN: I need to have at least 7-8 Hours of sleep. Help me God!


A photo posted by Mark Monta (@mmonta) on


And hey, this is me with my one and only AB! So, are you ready to reduce some Belly fats? Let's do these Plans and challenges. We can do it!

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