[Free] BrainGig's Guide to Six-Pack abs and better fitness [Free]

The sooner you start, the sooner you'll get results. I'd personally recommend a bulking cycle before you try to lose your stomach fat. Based on your height/weight, it sounds like you're already very lean. So, the first thing you need to do is get your diet right.

For a bulking cycle, you'll need to eat 3,000+ calories per day. I'd recommend using a weight gainer of some sort to help you achieve this. You should also consider buying something called creatine. I can go into more detail about all of this if you want, however you should do some research yourself first and then come back to ask questions (it saves me the trouble of writing you a book on the basics of working out). Bodybuilding.com is an excellent resource.

There are many ways that you can get in shape without putting stress on your ankles. Working out in general is the best thing you can do to get fit. Exercises such as bench press, pec deck, skull crushers, curls, lat pull downs and chin ups are excellent. For cardio, you can try using an elliptical or a bicycle. Remember that your diet must be very healthy if you want to lose weight.

 

Thank you, this guide about intensity clears things up.

 

Wish I had the willpower to do this

 

you say spaghetti isnt good for you ? i thought all athletes are recommended to eat it

 

Thanks a lot for this guide. I used to do it when i ran track and i need to get back in shape. Im going to start this routine on thursday and ill keep posting updates on how the guide improved me + my weight.

 

Abs are made in the kitchen.

 

Why would I want to look good if I can just play runescape instead

 

Seems a bit too hard-core for me, but been looking for a good ab guide for a while. thanks

 

Hm, I was looking for this type of guide recently, I will read it in it's entirety later. Thanks.

 

you seem to know a nice fair amount about being fit\working out I think I will be messaging you shortly with a few questions as I'd like to change up my diet\workout routines for the summer time.

 

Wow dude, nice guide
I fitness alot too, using whey too..
Really seems to help for me

 

Could you explain why the interval cardio is better than say, constant jogging for the same amount of time? Thanks.

 

Just to say simple.. that although it does have small amounts, you can feel it.. "tingling feelings" that are reported from jack3d is beta alanined, (i also feel them)

and as for it not supporting muscle growth

idealy 8-12 reps for size (10 usually perfect for hypertrophy)

and jack3d can increase your reps, due to energy + the focus state of mind.. (also the creatine supports muscular endurance)
it is similar to coffee, however i have a good toleranse to stimulant.... and i find jack3d actually does work for me, i have tried C4 and white flood (both inferior in my eyes to jack3d

therefore that being said by increasing the reps, then you can higher the weight (and lower reps) keeping to what ever you workout is
e.g 3x12 ect...

this WILL promote muscle mass + volume,

 

I didn't even have the willpower to finish the guide, what is wrong with me.

 

Very good guide

 

that workour may be better for getting into shape, not just carving nice abs.. decent guide though

 

That workout is pretty good, did it today and yesterday

Thanks for sharing!

 

Guide: Go to crossfit.

 

thanks for the guide, may try this out.

 

Any type of pasta is pretty much just carbs. And when you're trying to get rid of bodyfat you will have to cut down on the carbs, you do need carbs for energy but you should definitely eat other things than pasta for carbs when cutting down.