Total Package Fitness

Tips To Get Ripped Biceps

2009-10-20T15:16:00.003-04:00

Here are a few exercise to get ripped biceps and if you rally want to get ripped go to the get ripped site.

1. 21 Curls - I prefer standing but you can be seated, take a dumbbell in each hand or use a bar, start with the weights at arm's length down at your sides. Curl the weights but stop halfway, when your arms are about parallel to the floor, lower them again to the starting position. Do this 7 times. Curl the weights all the way up but stop halfway down and do this 7 times. Finish off the set by doing 7 full curls. Do all 3 off these without stopping to get ripped fast

2. Spider Curls - These will help you to get really ripped fast. Turn the arm padding around 180 degrees, or stand at the front of the bench facing the seat. Grab a barbell and hold it with an underhand grip, and position yourself with your stomach on the padding and arms hanging off the high side. Slowly curl the weight up as far as possible. Squeeze your biceps and pause, slowly lower the weight back to the bottom. 3 sets of 8 - 10 repetitions.

3. Zottman Curls - Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your elbows tucked. When you reach the top, rotate your wrists so that your palm faces almost straight down. Your thumb will be a little higher than your pinky. Go back to the starting position and repeat. You can also do this one arm at a time.

The spider curls, 21 curls, and the Zottman curls, will definitely help you get ripped fast.Just don't give up, work very hard don't use to heavy of weight. Follow these 3 steps to bigger biceps and you will get ripped fast.

If you are really looking to get ripped and get ripped fast, you should really check out the get ripped fast site.

Get Ripped Muscle With the Get Ripped System

2009-10-20T14:24:00.002-04:00

Find out how long guys or girls like you actually have to work To get ripped with the get ripped system!
(Guess what? It's a lot less than you think!)

Discover how traditional cardio is KILLING your chances of actually burning fat and maintaining muscle!
(This is where "AthLEAN Burst Training" comes in !) Get ripped fast!!!!!

Ever feel like your genetics are limiting your gains? (Put that thought to rest forever when you learn how to add more muscle in the next 90 days than you have in the last 3 years !)Get Ripped fast!!!

How to tap into the EXACT same program Jeff uses with his star clients for unparalled results
(This is no "guessing game" - it's literally step by step, rep by rep "Done For You" workouts) Get Ripped Fast!!!

Don't waste another dollar on programs that unneccesarily over-train and exhaust you
(HINT: It starts with P90....) Get Ripped Fast!!!!!

How To Get Abs At Home

2009-10-20T11:19:00.003-04:00

These exercises will teach you how to get abs at home, but if your really serious and want to get ripped you need to check out the get ripped fast site.

Seated Ab Crunch

Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.

Long-Arm Weighted Crunch
This abs at home exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.

Corkscrew

This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Weighted One-Sided Crunch

This abs at home targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Kneeling Cable Crunch

Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.

Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.

If your really wanting to get ripped go to get ripped fast site.

Perfect Diet To Get Ripped With Smoothies

2009-10-20T11:05:00.003-04:00

Here is a list of some smoothies I thought everyone would enjoy. If you really wanting to get ripped fast check out the get ripped fast site.

All Fruit
Serves 1
1 cup pineapple
1 cup ice
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen raspberries
1/2 cup low-fat vanilla yogurt

Sandwich In A Glass
Serves 1
1 cup fat-free milk
1 banana
1/2 cup raspberries
1/2 cup fat-free frozen yogurt
1 tablespoon peanut butter

Honey-Nut Cheery Oat
Serves 2
3⁄4 cup instant oatmeal nuked in water
1⁄4 cup 1% milk
1 tablespoon peanut butter
2 teaspoons whey-protein powder
1 teaspoon honey
1 teaspoon ground flaxseed
6 ice cubes

Ultimate Power For Abs
Serves 2
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
3/4cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed

All About Chocolate
Serves 1
1 scoop low-fat chocolate ice cream
1/2 cup frozen raspberries
1/2 cup low-fat chocolate milk
1 tablespoon chocolate whey-protein powder
1/2 banana
3 ice cubes

Get Ripped Diet

2009-10-13T14:11:00.003-04:00

The Key To the Get Ripped Diet

Eating is the key to the get ripped diet. When I say eating, I mean eating 6 to 7 meals a day. Sounds like a lot doesn't it, but we are not going to fill up on junk food and bad carbs.

Lean meats and vegetables are key ingredients to the get ripped diet.

Smoothies, snacks, and lean meats or some of the things I want to talk about in the get ripped diet.

Eating is the key to the get ripped diet. When I say eating, I mean eating 6 to 7 meals a day. Sounds like a lot doesn't it, but we are not going to fill up on junk food and bad carbs.

Lean meats and vegetables are key ingredients to the get ripped diet.

Smoothies, snacks, and lean meats or some of the things I want to talk about in the get ripped diet.

* Top 10 Get Ripped Diet Foods Video
* Smoothies : The Best Get Ripped Diet Food
* Recipes For the Get Ripped Diet
* 10 Snacks For the Get Ripped Diet
* Best Lean Meat For the Get Ripped Diet
* Get Ripped Diet

Smoothies : The Best Get Ripped Diet Food

One of my favorite get ripped diet foods of all time are smoothies. There are many different smoothies out there that you can make to help bern fat and create lots and lots of energy.

One of my favorite smoothie's is the peanut butter and banana. Here is the recipe below.

1 cup of 2% milk

1 banana

1/2 cup of frozen strawberries

1 tbsp of crushed flaxseed

1 tbsp of peanut butter (all natural is my preference)

1/2 cup of lowfat vanilla yogurt

2 or 3 cubes of ice

Blend all ingredients together and enjoy.

Makes 2 to 3 servings

One of my favorite get ripped diet foods of all time are smoothies. There are many different smoothies out there that you can make to help bern fat and create lots and lots of energy.

One of my favorite smoothie's is the peanut butter and banana. Here is the recipe below.

1 cup of 2% milk

1 banana

1/2 cup of frozen strawberries

1 tbsp of crushed flaxseed

1 tbsp of peanut butter (all natural is my preference)

1/2 cup of lowfat vanilla yogurt

2 or 3 cubes of ice

Blend all ingredients together and enjoy.
Makes 2 to 3 servings

10 Snacks For the Get Ripped Diet

When your trying to get ripped you should always be eating something. Like I said above 6 to 7 small meals a day will help speed up your metabolism

So what types of snacks should you eat. Here is a small list of what has helped me in the get ripped diet:

1.

nuts (I like almonds)

2.

peanut butter

3.

deli meats and chees

4.

fruits

5.

half of a sandwich

6.

glass of 2% milk (you can have chocolate milk also)

7.

another smoothie

8.

raw vegetables

9.

small bowl of cereal

10.

whey protein shake

These are just few of rhe snacks I eat to get ripped.

When your trying to get ripped you should always be eating something. Like I said above 6 to 7 small meals a day will help speed up your metabolism

So what types of snacks should you eat. Here is a small list of what has helped me in the get ripped diet:

nuts (I like almonds)
peanut butter
deli meats and chees
fruits
half of a sandwich
glass of 2% milk (you can have chocolate milk also)
another smoothie
raw vegetables
small bowl of cereal
whey protein shake

These are just few of rhe snacks I eat to get ripped.

e
Best Lean Meat For the Get Ripped Diet

Yes you can still eat meats when your on the get ripped diet. Some meats are better than others, but at least you can eat them, right.

Here is a list of some of the meats I like to eat:

*

steak (flank, filet mignon about 6 to 8 ounces)

*

fish (grouper, ocean perch, whiting, tilapia, and salmon)

*

turkey

*

chicken

*

tuna

*

wild game

Yes you can still eat meats when your on the get ripped diet. Some meats are better than others, but at least you can eat them, right.

Here is a list of some of the meats I like to eat:

steak (flank, filet mignon about 6 to 8 ounces)
fish (grouper, ocean perch, whiting, tilapia, and salmon)
turkey
chicken
tuna
wild game

Get Ripped Diet

Here's my favorite link:

Get Ripped Diet

Guide to Six Pack Abs

2009-10-09T16:18:00.006-04:00

Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.

The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.

So, what should you be doing with your diet?

First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.

Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.

Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.

So, while you do need to watch it, be sure you are getting some in your diet.

Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.

Why?

The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.

Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.

If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.

So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.