The How To Guide for Six Pack Abs
Ryan Cote

First off I want to mention that, for most people, getting
six pack abs is not an easy task. It requires serious
dedication, but it is possible! If were blessed with
naturally low body fat and good muscle definition, enjoy
it! Otherwise, below is a general 2-step guide that, if
followed religiously for 3 months, will produce results.

Step 1: Nutrition

This is the single most important part of the puzzle, hands
down. You can have the most impressive set of abs, but if
they're covered with a layer of fat, you won't see them!
Break up your day with 5 or 6 mini-meals because this jump
starts your metabolism. And stop eating the food that is
preventing results: white bread, loads of pasta, soda,
candy, fast food, hydrogenated oils, sugars and fructose
corn syrup.

Instead, replace them with foods that will help you reach
your goal: oatmeal, olive oil, whole grain breads, fruits,
vegetables, nuts, peanut butter, chicken, fish, protein and
water. Be realistic- you'll slip here and there, but make a
conscious effort to radically improve your eating habits
because getting a six pack will be impossible if you don't.

Step 2: Exercise

You need to concern yourself with 3 different exercises:
cardio, weightlifting and ab exercises. And aim to workout
no less than 4 times a week.

The cardio you do can be anything: walking, running,
biking, swimming....whichever cardio you don't mind doing
so that you'll stick with it. Aim for 30-45 minutes, a
minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle
burns as many calories as a 1 mile jog...and this is while
you're just sitting around! Aim for 30-45 minutes, a
minimum of 2 times a week. If you're confused as to what
exercises to do for each body part, check out out the
following website. It features professional bodybuilders,
but the information is great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm.

The last exercise you need to incorporate into your workout
is ab exercises. Aim to work your abs a minimum of 3 times
a week. There are a ton of different ab exercises you can
do so try to find 3 or so that you enjoy doing so you can
mix it up. A good database of different ab exercises is:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdo
minals

Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person to
person, you will experience improvement. It will take
serious dedication on your part, but imagine the feeling
you'll get when you look in the mirror and like what you
see.


About the Author:

Ryan Cote is the author of
www.4DaysToBetterHealth.com , a free health e-course
that shows the average person how to live a healthy
lifestyle. Only 4 emails over 4 days and you'll have the
basic knowledge to better your health.

"7 Surprising Keys to Happiness"

Copyright: Colin G Smith
http://www.NLPToolBox.com
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Have you ever had one of those days where you just wish you
were in a better mood? Perhaps you tried to shift your state
of mind to something better but struggled to achieve it.

Sometimes we get stuck in our own 'stinking thinking' and
forget how easy it is to feel happier, so here are seven
simple ways to lift your mood that many people have found
useful and some of them may surprise you!


1. Go for a walk.

Most folk know that going for a short daily walk is one of
the best forms of exercise. If you can, go into a natural
environment with flowers, trees and birds. What will you
notice first? The different shades of greenery, the fresh
smell of country air, the bird sounds, or the sunlight
shining through the tree foliage.

2. Listen to some quality music.

Music creates magical effects. It can shift the listeners
state
within moments. Why not dig out that album you haven't
listened to in ages or why not tune in your radio to
something you've never listened to before.

3. Think of others less fortunate.

The fact that you are reading this article suggests that you
are probably much better off than many, many people on this
planet! What if you were to imagine being in space looking
down on the amazing beautiful earth, noticing all the oceans
and lands with the clouds above... And then thinking about
the fact that there are many human beings that are starving,
homeless and in lots of pain... Allow your compassion for
them to grow.

4. Read something radical!

How many different types of magazines can you get these
days?! Have you ever waltzed into a big newsagents and just
browsed through the magazine racks? It's incredible. Why not
buy a magazine you wouldn't normally buy. You never know you
may discover something wonderful!

5. Laughing at laughter.

Have you ever had the experience when you just laugh for no
good reason? Isn't it great! Laughter is one of the best
ways to lift your spirits. Can't think of anything funny?
Try grinning at yourself insanely in the mirror and notice
how difficult it becomes to control your giggle muscles!

6. Simple breathing meditation.

A great exercise that you can do anywhere is a simple
breathing meditation. No need to dress in orange robes.
Simply find yourself in a comfortable sitting position with
your back straight. Now close your eyes and become aware of
the flow of air into and out of your nostrils. That's it! Do
this for 10/15 minutes and you'll find yourself pleasantly
surprised how you feel afterward.

7. Doodling just for fun!

Remember when you were young and you used to doodle with
crayons for hours. Kids love drawing silly little pictures,
why not adults? So get some pens, pencils, crayons or
whatever you have and just draw - doodle away until your
state of mind shifts.


You might agree that these are all pretty simple and that's
what's so good about them. Making changes, mundane or
profoundly life-changing, are easily and quickly achieved by
putting into action simple ideas, methods, tools and
techniques.

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Author Bio:
Colin G Smith is a licensed Master Practitioner of Neuro-
Linguistic Programming (NLP) and author of 'The NLP
ToolBox', a personal development book that enables the
reader to master any area of their life with amazing speed.
Complete information on Colin G Smith's books are available
at his website, including a FREE personal development eBook.
http://www.NLPToolBox.com