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How to get a Six Pack Fast at Home - how to get a six pack at home

How to get a Six Pack Fast at Home

of all the muscle groups in the body the one muscle group that it develops the easiest over any muscle group and the quickest are the abdominal muscles.  The answer to how to get a six pack fast at home would be a very easy question to answer if the only thing that was stopping you from having a six pack was a lack of development of development of the abdominal muscles.

If the only thing that is stopping you from having a six pack is the lack of development of abdominal muscles then you can get the abdominal muscles of your dreams in only about two weeks, one month tops.

The second factor that interferes with you having well defined six pack is a problem that plagues most people desiring well-defined abs, and that is the presence of a layer of fat around the midsection.

Fact is the no matter how well a six pack you have,  no matter how wonderful your abdominal muscles may be, if they are hidden by a layer of fat no one can see them so for all intents and purposes you don't have a six pack.

Here are the best abdominal exercises you can do from home.

You should perform this routine three days a week ( non consecutive days ie: mon, wed, fri) This entire routine will take you 10 minutes max to perform.  the critical factor for developing your abdominal muscles and giving you a six pack is not the volume of ab exercises you do it's the intensity.  Spend five minutes beating the hell out of your abdomen with high-intensity and correct abdominal exercises will produce better results than spending hours doing sit-ups.

Assuming you don't have a significant layer of fat around your midsection this routine should produce visible results in the form of a six pack within two weeks with incredible results after about a month or a month and a half.  for reference there is a great webpage that tells about a program for building six pack abs at home and the program is called truth about abs & how to get a six pack

The following 2 abdominal exercises is how you get a six pack fast at home

abdominal exercise number one - knee ups.  Sit on a chair with your butt at the very edge of the chair.  With your feet and legs extended straight out in front of you all the way on the floor lift your feet and legs off the ground about a foot.  Bend your knees bringing them in and toward you making your knees touch your chest.

For maximum impact when your knees touch your chest do not rest it is at this position you should manually flex your abdominal muscles as hard as you possibly can and hold them in this contracted position for about five seconds.  without resting or pausing extend your knees back down so your legs and feet are in the original position extended straight out in front of you.  At all times keep your feet from touching the floor. Remember the most important factor for creating changes in your muscles is intensity.  When your abdominal muscles start to burn this is when most people have a natural tendency to stop.  If you want to get six pack fast at home it is when your abdominal muscles start to burn that you're actually starting to etch that six pack into your abdomen. So push yourself as hard as you possibly can to get that six pack as fast as you possibly can.  Do a total of two sets of this exercise.

abdominal exercise number two - hanging knee raises.   With this exercise grab onto something above you that will support your body weight such as a bar or a tree limb outside. You want to make sure the bar or tree limb is high enough off the ground so while you are hanging there your feet do not touch the ground.  This exercise is very similar to the previous one the main difference being the hanging angle and the effect of gravity will produce an even more intense contraction in your abdominal muscles.  While hanging slowly lift your knees up and once again try to make your knees touch your chest.  with this exercise making your knees touch your chest will be a little more difficult but the muscle building impact for chiseling out your six pack will be more intense as well. Once again when your knees are up as high as they can possibly be do not use his position to rest but instead contract your abdominal muscles as hard as you possibly can for about five seconds.  Lower your knees back down until your body is in the hanging position once again.  Do not rest at all at the bottom but instead to immediately bring your knees back up.

Doe two sets of this abdominal exercise doing as many repetitions as you possibly can each set.

If you truly crave to have a killer six pack at home these two exercises listed above ( a total of four sets) will take less than 10 minutes to complete.  Again if you do not have a significant layer of fat around your midsection you will start to see in a six pack developing in as little as a week!

One thing I want to caution you about these abdominal exercises: this routine is extremely intense. If you have not worked your abdominal muscles at all recently for the very first workout only do one set of each!   the next day wait to see how your abdomen feels.  If you have not worked your abdominal's for some time and you do these four sets with high intensity you could wake up the next morning with extremely cramped and sore abdominal muscles.

The second time you do the workout assuming your muscles were not to sore the following day do all four sets.  If you want to speed up the results and create that six pack even faster do not do more sets!  This will be counterproductive.  To speed up the development of your abdominal muscles do these four sets more intensely.  The key is more intensity not more volume.

The second factor that has everything to do with how to get a six pack fast with the previously mentioned fat around your midsection.  you could have the most beautiful garden in your picture window but if the shades are closed and no one will see it.  ( the shades of course here being a fat around your midsection)

The first thing you have to realize regarding getting rid of fat around your midsection aside from lipo-suction there is no way to remove fat just from your midsection.  If you remove fat from your body you have to remove it from your entire body. Below is some basic advice about burning fat but the whole concept of burning fat is a topic all its own.   Again the truth about abs and how to get a six pack fast at home by Mike Geary is a complete course that covers both the development of abdominal muscles and getting rid of body fat.  The entire course is devoted 100% to developing abdominal muscles and removing body fat.

Basic fat loss tips to expose the six pack you have developed

This may surprise you but the very first tip for burning fat is to eat more frequently. The reason why is your body has a built in the fat burning the thermostat.  Your body stores fat as a survival mechanism.  By eating frequently your brain gets the message that you are being well fed frequently which allows your body to turn up the fat burning thermostat as your body senses there is no survival need for the fat.  People who tried to lose weight that only eat once a day what ends up happening the body thinks it's starving and for survival slows down your metabolism significantly reducing the amount of fat your body allows to be burned off.

The key here is to eat more frequently eating quality foods not garbage. Quality foods are not foods you get at fast food joints.  Quality foods are fish, chicken, egg whites, fruits, vegetables, and water.  believe it or not there are literally hundreds of tasty and delicious recipes that are low-fat and extremely healthy.  Go to your nearest bookstore.  The key here is to have your meals consist of high amounts of protein, low to moderate amounts of carbohydrates, and very low fat.

Eat four or five times a day evenly spaced about four hours or so apart.  At each meal have one of the sources of high quality protein (chicken, fish, egg whites) and either a fruit or a vegetable.  Drink lots of water with your meal.  This will aid in digestion and help you feel full faster.  Another tip if you have fat around your midsection you want to get rid of drinking a large glass of water before you begin each meal.  This will make you feel full quicker so you eat less.  Of course if you are eating the correct foods at each of the four meals eating the foods mentioned above you can actually eat large quantities of these foods at each meal and your total caloric intake will still be fairly low.

So in conclusion the key to how to get a six pack fast at home...

• perform the two abdominal exercises indicated above two set each on 3 non consecutive days of the week
• the four to five times a day eating high quality foods consisting of fruits,vegetables, fish, chicken, egg whites, water.

About the Author

For more Free information on burning fat building muscle and developing a six pack visit the fitness section of the more free info website

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Fish Shape White

Wreck Fishing

Buy the Award Winning 'Esca Lures' online at http://www.innovativefishingtackle.co.uk/

Wrecks can be anything from just a mile offshore to 35 / 40 miles offshore, which can mean that it will take several hours steaming to get to the chosen wrecks

There are two ways of fishing wreck - ever by drifting over the wreck with the tide or at anchor. The style depends on the tides and depth that the wreck is at . The skipper will always let you now what type he will be fishing on booking of the boat

How do charter boat skippers know were these wrecks are? Well it can be a case of the skipper literally spends many years of trial and error to find them. Or there are lots of books that will list likely wrecking marks

Skippers also use the latest electronics to help them. If you ever look in side a boats cabin you will see an array of fish finders and GPS navigation aid

What type of fish will I catch?

The idea of wreck fishing is to go after the lager fish that hold up on the wrecks. Fish are drawn to wrecks because they offers a reef / rocky out crop like environments

This means that fish can hold up in the wrecks as they offer shelter from the tides and a source of food

Fish that are generally target when wreck fishing are

Pollock
Bass
Conger
Ling
Cod

Fish sizes vary but you can catch fish from just a few pounds in weight and up to over 100lb (conger)

Wreck fishing tackle

Quick tip - get proper wrecking booms of about 10 - 15 inches long as they keep the flowing trace away from your mainline

Pirks - These are lead made lures with a treble hook at the bottom of the pirk . You can use them in conjunction with muppets

Pirks - are worked by jigging them ( lifting the rod up and down )

Shads - Fish shaped lures that are worked by reeling in

Worms - Worm shaped lures that are worked by reeling in

Grubs - Often over looked but can be kill lures and are worked by reeling in

Quick tips

Vary the speed that you that you retrieve your lures and remember that the speed of the tide also effects the action of the lure

On the drop down keep you finger on you spool so that you control the speed of the decent. If you do not you will only end up with a birds nest (tangle)

When you are working your lures count how many turns up you get your fish. This will save time if they are being taken say 40 turns up as you can quickly go to that depth

Have a good supply of rigs made up as if you loose your rig on a wreck it can be quickly replaced ready for the next drift

Rods You will need a stand up boat rod such as a Penn Ugly stick with rods being 20lb test curve as begin the lighter work through to 50lb for the big conger and ling

Reels

The reels you will need to be using are multipliers. The reason for this is because they can handle the weight of bringing up fish from such depth. Also they carry a lot more line

Line There are two choices what type of line to use

Monofilament line This is the standard fishing line , which as the benefits of being able to stretch a little bit . As for your line strength this can vary from 20 to 50lb and more so if in doubt just ask your skipper for advice but as a guideline 25lb will handle most wrecking situations.

The down side to monofilament line is that of the diameter of the line which will get caught in the tidal flow causing the line to bow and will result is you having to use a heaver lead weight

If you are new to wrecking monofilament line is the best to go for

Braid fishing line

This is a very low diameter fishing line which gives you a much great contact with what is going on . Because of it lower diameter you will be able to use less weight to fish , which is a great bounce when pull fish from depths of a hundred feet or so

WARNING - Never use your hands to hold your line if it gets stuck on a wreck a you could loose your fingers. Let out plenty of line then rape your line round a piece of wood ect and then pull your line free. Skippers will always help you and have the correct piece of kit to get you free, if in doubt ask for help from the skipper

Lures

Lures are made from plastics and are design for their action in the water. Coming an a Variety of colours and even luminous (glow in low light conditions0

As the majority of fish you will be targeting when wreck fishing are predatory fish (fish that hunt and eat other fish) the most come form of fishing are with lures

The most common three are shads / grubs / pirks and worms

All of these are fished on a the rig below with the flowing trace of anything from 6 to 15 to 20 foot long (remember the skipper will help on best lengths).

How To Prepare For The Exciting Sport Of Shark Fishing

If you are actually trying to catch a shark then you should do so with forethought and preparation. The best time to catch a shark is really all year round, people will always say oh man the best time to catch a shark is in June but I think that is dead wrong. You can catch the biggest shark you have ever seen in the middle of winter. People who say that you can only catch them in one month are ignorant and uniformed. Just last week I caught a big bull shark and it's almost Christmas time. You can catch a shark at any time of the year as long as you have some bloody fish bait.

When you are going shark fishing you are going to need many things. The first thing you are going to need is a few shark rods and reels. You will want to have something so that they cannot spool all your line out then rip the rod out of your hand. You will want to have a big rod and reel like a boat rod. You will also need some sort of mode to get your bait out in the water casting it will not work since you are going to have about a 10 foot steel cable leader. You will want a kayak or small boat to run your baits out. I think the best rod to use is a big boat rod so that you ca catch anything, when you are shark fishing you can catch other things besides sharks, other fish eat the same stuff that a shark will.

You will also need to know which type of shark it is you want to catch. You can catch mostly all types of sharks inshore, such as bull sharks, tiger sharks, black tip sharks, and lemon sharks. Basically if you live on the North American continent you will be able to catch a wide variety of sharks. A lot of people think that you cannot catch certain sharks all over the world but they are wrong you can catch just about every kind of shark in the Atlantic Ocean.

After you have your bait in the water all you do is wait for the run. Once you have that bait in the water and on the bottom you will just have to wait until something takes the bait. You will know when something takes your bait it will pick it up and run with it. You will want to let the shark or fish it all the bait so give it team then you will want to set the hook. After the hook is set you will want to just let the fish run and do its thing until it is tired then you can either reel them in or it will be a fight to last for hours. I have friends that have fought sharks for hours and haven't even caught them that are how big and gnarly they were. What are you waiting for, get out there and experience them for yourself.

Buy the Award Winning 'Esca Lures' online at http://www.innovativefishingtackle.co.uk/

Fish for Your Dinner - Spanish Mackerel

That better way to start your holiday then to go fishing for some fresh Spanish Mackerel.

The first thing you need to ensure is that you have the right fishing gear. Through their migratory periods the Spanish Mackerel are relatively easy to catch and you can use either lures or live bait. We would recommend you use a Daiwa Sealine SLX Conventional Reel 3BB 270yd 30lb 4.9 to 1 or Okuma Titus Gold Alum Lever Drag Hi Speed 6.2 to 1 370yd 20lb Fishing reel combined with a Daiwa Sealine XB Boat Rod 7' 1pc 20-60lb rod.

Other recommended tackle for this style of fishing is an overhead reel carrying 400 yards of 15 to 30 lb line, mounted on a medium actioned rod. Regulation game fishing type tackle is good but longer and softer rods tend to work better than game rods. The main reason for using longer rods is that mackerel have soft mouths and it is easy to pull the hooks out if the fight is forced. The smooth, parabolic action of a jig type rod is easier on the fish and the hooks stay put.

Large thread line reels and large bait casters can also be used particularly on spotted mackerel, although the Spaniards can test them for line capacity. The most important point is for the reel to have a smooth drag, this is essential on fast running fish. When fishing, the reels are set in-gear with the ratchet on and a firm but not overly hard drag. Mackerel are clean fighters and don't have any tricks other than sheer speed. Naturally when fishing for mackerel other fish will take the baits too. And it's not a bad by-catch either with fish like Cobia, yellowtail kingfish, marlin, longtail tuna, mackerel tuna, sharks and bonito. They all take baits intended for mackerel, so obviously this is all a bonus to the day and provides extra sport.

Spanish Mackerel are renowned for aggressively taking trolled lures and baits. Using 1-1.5oz red and white feathered lures as well as minnow lures or the Rapala with red head and white body trolled at about 8-12 knots work best to entice that hook up. You can also troll at 6-10 knots with live bait. Rigged garfish trolled around likely areas will also work well as will small bonito and frigate mackerel on the Spaniards

The first choice for bait is live slimy mackerel. This bait is the most consistently favored by the fish. The big specimens are good for the Spaniards and the small to medium ones are ideal for the spotted mackerel.The next bait in line is pike, followed by local herrings and pilchards..

During the mackerel season, finding the bait can be the most important part of the day as no bait or the wrong kind of bait may mean no fish. Mackerel are a first rate table fish and can be filleted or turned into cutlets as they have a very soft spine. They must be iced soon after capture to keep them in good condition so a large cooler filled with plenty of ice is essential.

Always remember that mackerel have extremely large, sharp teeth and they can and do bite and slash unwary anglers. When the fish is gaffed, the quickest answer is a tap on top of the head with a small bat or length of pipe. Leave the hooks in its mouth and just tie on another trace. The hooks can be extracted later when cleaning the fish.

We recommend trying the recipe below you will not be disappointed!

Spanish Mackerel (Serves 5-6)

Ingredients:

4 Spanish mackerel steaks on the bone

4 limes juiced and zested

1/4 cup light soya sauce

Good splash fish sauce

2 cloves garlic

1 soup spoon ginger crushed and chopped

1/4 cup white wine (semillon or sauvignon blanc)

Marinate fish in above mixture 1-2 hours, then prepare the following: 1/4 cup chopped coriander 1/4 cup chopped parsley 2 chopped chillies 1 soup spoon sesame seeds 3 to 4 drops sesame oil 2 garlic cloves, crushed and chopped Juice of 1 lime plus zest

Method:

Mix together all ingredients and pat one side of fish steaks and sear on hot BBQ plate with oil, or on char grill, but not for too long as you don't want to burn the herbs. Turn over and cook for enough time to bring to medium (do not overcook). Serve with mixed green leaf salad tossed with remaining mixed herbs.

Should you want alternate Spanish Mackerel recipes or recipes for any other fish please do not hesitate to contact Marilyn via email marilyn@fishinggear.com We will email them to you within 24 hours. Alternatively if you have a favorite recipe you would like to share please email that. We shall put that on our site with credit to you.

Buy the Award Winning 'Esca Lures' online at http://www.innovativefishingtackle.co.uk/

 

About the Author

We provide ESCA LURES offering quality items at prices far cheaper than the high street. Every item is carefully packaged using the latest technology to ensure safe shipment to you. Enjoy your visit!

www.escalure.co.uk

www.innovativefishingtackle.co.uk

 

 

Fish Shape White

Music Class Band

Local Bands: is Releasing a Pressed CD Worth the Expense?

In a world where bands are signed after being discovered on Myspace, recording original material is a must for any band that wants to become popular.  Bands such as My Chemical Romance, Gym Class Heroes, Boys Like Girls, and Valencia are examples of bands who were given the opportunity to reach their dreams through the music website Purevolume.com.  Although the internet helped these bands become popular, having music available at shows was another way for them to get their music out.  In this context, an important financial decision bands need to make is whether to sell their original music as a pressed disc or give it away for free.  A “pressed” disc is one that includes professionally made artwork and cover along with the songs.  The minimum cost for bands making a pressed CD is usually between $3,500 and $4,000.  Making music available to the public in this fashion can be very expensive for a band and requires that the band be very dedicated so that the effort is not wasted by the band breaking up.

 

If a band wants to release a pressed CD independently, the quality of the recording better be outstanding.  Although it does not need to sound like it was recorded by a major label, it should not sound like it was recorded inside a garage where the band was practicing.  The average cost of a higher-end quality recording studio is about $55 an hour.  This includes the cost of the producer, recording equipment, and mixing and mastering the recording.  Assuming that a band will release a typical EP containing eight songs, they will be in the studio a minimum of 45 hours to record the music and vocals and to mix and master the product.  Thus, by simply recording the music, the band has already incurred $2,475 in expenses.

 

If the band wants people to be interested in buying their music, the visual aspect of the CD must also be appealing.  A band should not simply Google search an image that they think best suits their image, because they increase the possibility of a copyright infringement lawsuit.  Therefore, they should hire a talented artist to create custom art for their CD.  The cost of an artist who designs art that fits a band’s image and sound will usually cost between $300 and $500 for local unsigned bands.  It may seem like an unnecessary cost, but in order to appeal to more people than your immediate fan base, the artwork must be desirable to the public.

 

The final cost of creating a pressed CD is the actual pressing of the disc by a company that prints CDs.  The average cost of pressing a CD for 1000 copies is $850.  Why would a band do this rather than just simply use a home-printer and CD burner to put out an EP?  Once again, it is for the visually pleasing aspect of a CD; chances are if a person thinks you are not dedicated enough to press a CD with custom artwork, they will not want to pay money for your music.

 

Adding the $2,475 cost of recording, the $300 minimum cost of custom artwork, and the $850 cost of pressing 1000 discs, the cost of releasing a pressed CD is $3,825.  If a band sells these CDs for a cost of $5, they will need to sell 765 copies in order to break even.  Although this is an achievable feat, it can be a very daunting task for an up and coming local act.  Finding anyone to pay for music today is difficult for signed acts, much less independent ones.  Unless a band is completely sure that they are capable of selling at least 765 copies of their CD, recording and pressing is not the best option.

 

When it comes to getting music out there in an economical fashion, the best option is for a band to record the three or four best songs they have written and give the discs away for free.  This way the only relevant expense is the hourly recording fee discussed above.  In order to cover this expense, bands newer to the local scene should sell merchandise such as T-shirts, which have a profit margin of about 50%. 

 

Although it may appear that it is a waste of time and money to record music only to give it away for free, getting the band’s music and name out there is much more important for profits in the long run than by making $5 for each CD.  Therefore, if a new band wants to get their name out and make a few dollars, the best route would be releasing free music and selling merchandise rather than charging for both.

About the Author

Author is a Junior accounting major at West Chester University.

Music Class Band

Bass Drum Res

Why Guitar Players Don't Always Make Good Bass Players

  It has probably happened thousands of times in the history of modern music. The bass player either quits unexpectedly, or a new band just cannot find a bass player. So in comes a guitar player who may or may not already be in the band, and volunteers to play bass. Sometimes it works and sometimes it doesn't.

 There are several reasons why it is difficult for a guitar player to just switch to bass and do the job adequately. First of all, a guitar players job is to yes, play rhythm guitar parts at times, but also to play lead guitar parts. And guitar players with their inherent egos, would almost always rather play the lead parts because when they do, they are the center of attention. And we all love to be the center of attention. There are thousands of songs that have great guitar parts that people will remember forever. But when was the last time you heard someone whistling a bass part from some popular song? Bass players just get no respect.

 The role of the bass guitar player is to put the bottom in the music. He must work with the drummer in a structured way to lay a foundation for the other musicians. When the bass player and drummer are working together, the music feels good to them and listeners. When the other musicians put their parts on top of this foundation, the package is complete.

 Because guitar players are used to playing lead guitar, most have a difficult time playing the mostly simple bass lines required when they switch instruments. It is the rare disciplined musician who can make the change without weeks or months of practicing his new instrument.

 Bass guitar parts vary from the simple one and five Country Music bass lines, to the one, three, five lines of jazz and swing. There are bassists who play very busy bass lines but for the most part, bass players blend in and just do their job. Sometimes you don't even notice the bass player, at least not until he drops out. Then you definitely notice him.

 There are and have been bass guitar players that have demanded notice and been stars in their own right, like the late Jaco Pastorious and Nashville Ace Victor Wooten. But most bass players are not and don't try to be the stars of the show. Many guitar players have difficulty adjusting to this part of their new role.

 As a guitar player who made the switch to bass and then had the good fortune to work with some of the biggest names in the music business, my advice to any guitar players wanting or needing to become bass players is to take some time and really listen to what the bass is doing in some of the music you will be playing. Learn the bass lines to some of those songs, get a drum machine and play along with the songs using the drum machine. Tune your ear to the kick drum and train your fingers or pick if you use one, to strike the string just as the kick drum is hitting the head of the bass drum. It is the combination of the kick drum sound and the bass note together that gives the music that thud that hits you in the chest and makes you feel the music. If you are ahead of or behind the beat, the band will sound off and the music won't sound right.

 Playing guitar and playing bass are like being in two different worlds and demands two different ways of thinking. If you find yourself at that crossroads where you have to make that decision, remember what a bass player is and what he does. If you are not comfortable playing second banana to the guitar player or keyboard player, if you can't work in a controlled manner laying the foundation for the rest of the band, then admit it and stick to guitar. You have to love what you're doing to be successful at it. Remember that.

 

About the Author

Joe Russ is a songwriter, singer, musician and Internet Marketer. You can read more of his articles on his blog Songwriting Nashville Style. He is also a featured writer on the new informative songwriting website Songwriters Marketplace.

Bass Drum Res