It’s 2009. Your old excuses for not getting in shape won’t work. As Dr. Evil (Austin Powers) said, ZIP IT! I don’t want to hear them anymore! Read em’, then haul your excuseless butt to the gym!

1. I have no time.

According to a story in a recent issue of Men’s Health magazine, Barack Obama works out for 45 minutes a day, 6 days a week. Obama doesn’t just play basketball either. Our new president stays fit to lead with cardio and weight lifting. He also says he wishes he could train 90 minutes a day. Have you ever seen what the daily schedule of a U.S. president looks like? If the busiest man in the world can train every day for 45 minutes a day, then what’s your excuse? ZIP IT! You ain’t got one!

2. It’s too expensive.

Getting in shape certainly is expensive… if you keep wasting hundreds of dollars, month after month on worthless “miracle” weight loss pills, internal cleansing gimmicks and “magic” potions that all claim to make you slim. Deceptive advertising and slick marketing for bogus diet aids is more rampant than ever. 2008 was the year of thewu-long tea scam, the acai berry scam, and, of course, the ubiquitous “cleansing” and “detox” gimmicks . Unless you put on your critical thinking cap and learn to investigate before you invest, then you’ll get scammed by 2009’s flavor of the year as well. Your quest for those elusive “6-pack” abs will not only continue to be expensive, you’ll go broke. Walking, jogging, calisthenics and body weight exercises are FREE. If you want to know what’s really expensive, tally up the cost of legitimate expenses like natural food, gym memberships, fitness education, dumbbells and so on, and compare that to your doctor’s bill when you’re sick.

3. No one will support me.

Experts on social influence say your income will be approximately equal to the average of your 5 closest friends. Not only do I think that’s pretty darn accurate, I also believe that your health is your greatest wealth, and your physical condition will be about equal to the average of your 5 closest friends. It’s a real challenge to stay positive, focused and active when you’re surrounded by critical people and negative influences. However, in 2009, lack of support is no longer a valid excuse. Online social networking is exploding (check outTwitter and Facebook ) and more IN PERSON friendships and associations are being made from an internet connection than ever before. Training buddies can be found online. Connect with them. Mentors and coaches are easily found online. Hire them. Support forums have been around for years. Use them. No support from your current friends? Stop whining, start reaching out and go make new ones. In 2009, support partners and new friends are just a click away.

4. I can’t lose weight because of my genetics.

The marvels of modern medical and biological research are astonishing. Our top scientists have mapped the human genome! In the past few years, numerous genes linked to obesity have been discovered. However, the obesity epidemic we’re facing today has only developed over the past 50 years and genetic mutations that lead to serious obesity are extremely rare. Genetic predisposition only means that you have a tendency. It’s when the genetics meet lifestyle and environment that the genes express themselves. If you have a family history of heart disease, is it smart to smoke, eat junk, be a stressed-out, type-A maniac and a couch potato? Well of course not, and it’s the same with obesity. If you have a tendency predisposing you towards obesity, you’d better be the person doing the MOST exercise, not the least. You’d better be the person paying the MOST attention to your nutrition. You’d better be the person with the healthiest lifestyle. But unfortunately, it’s usually the opposite. Most people throw up their arms in frustration saying, “what’s the use, I was dealt a bad hand.” Sorry. That won’t fly in 2009. The latest research says genetics are a factor, but a tendency is not a destiny!

5. I don’t know how.

The lamest excuse of them all in 2009 is “I don’t know how.” NO ONE KNOWS HOW TO DO ANYTHING UNTIL AFTER THEY HAVE ACTUALLY DONE IT! Ponder that for a while. You don’t need to know how at first. To get started, you only need to know WHAT… what is the goal? Setting well-formed goals is the master skill of success. Not wishy-washy resolutions that have no resolve behind them, but real goals. In writing. With emotional ooompf! As you continue to affirm, visualize and focus on your goal with clarity, belief, and expectation, your new goal or intention will be received by your subconscious. Once a goal is accepted into your subconscious mind, your brain, being a goal-seeking mechanism, will turn on your attention filters to seek out all the information you will ever need to reach your goal. It will also turn on an infallible navigation system to guide you to your goal like a torpedo to its target. As your brain guides your attention, your direction and your behavior, you will discover that today, in 2009, there is more good information, coaching and instruction available than ever before. And when you’ve activated that “success radar” in your brain by setting goals effectively, it’s not as hard to find honest, accurate and helpful HOW-TO advice as you might think. In fact, you found this webpage, so you’re doing pretty good right now, aren’t you?

No more excuses. In 2009, you are here and you have come to the right place.

here you will make your self a six pack abs gentleman!!!!!!!

• 1 comments »

When most people attempt to perform ab workouts at home, they usually just lie on the floor and engage in a marathon of crunch repetitions. This all too common approach will never lead to a well-balanced set of six pack abs.

First of all, the basic crunch will only provide a marginally positive training effect for beginners. Once you get strong enough to crank out sets of 50-100 or more, the resistance the crunch provides is simply too little to provide a training effect.

And secondly, the crunch only works the abs in one movement pattern: trunk flexion. Trunk flexion is just one of the many different abdominal functions that must be developed in a good ab routine. Therefore, you can’t achieve a complete ab workout by using a single exercise, like the crunch, in isolation.

Instead, you need to perform several different ab exercises, each targeting a different abdominal function and/or region. This may sound confusing, but once you understand the anatomy and function of your abdominals, designing an effective ab workout is quite simple.

Don’t worry, I’m not going to bore you with a lesson in anatomy. Instead, I’m going to lay out a complete, ready to use ab workout for you. The following workout contains only exercises that require no equipment whatsoever, making them ideal for a home training session. Here it is:

1a) Reverse Crunch On Floor 3x20-25 30 sec rest
1b) Straight Body Side Crunch On Floor 3x12 (5sec hold) 30 sec rest
2a) Plank 3x60 sec 30 sec rest
2b) Seated Russian Twists With Leg Cycle 3x20-25 30 sec rest

Now I will give you a detailed description on how to properly execute each exercise:

Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing abdominal muscles, raising butt from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.


Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands straight out above your head, in line with your body. Keep legs straight. Lock your hands together. Simultaneously raise your arms and legs up so that neither are in contact with the floor. Hold this position for the prescribed number of seconds.


Plank- Get on the floor in a push up position. Support your body on your forearms and your toes. Be sure to keep the abs tight and hold your body in a straight line. Do not let hips sag or hike them up too high. Hold for the prescribed number of seconds.
Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a smooth motion rotate to the left and repeat this on the other side. Continue to alternate until you finish the prescribed number of reps. One full rotation equals one rep.

And there you have it! A simple ab workout you can perform anywhere with no equipment necessary. Do this workout 2-3 times per week for up to a month. After a month, it will be time to progress to a more advanced routine.

A nice set of abs is in YOUR future! Begin this routine and start getting results today!

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