How to Achieve Six Packs With Ab Exercises and a Personalized Diet

Ask any of the guys walking along the road if they wished to have a six pack and most of them would say yes. Why are there even ladies out there who are working to get ripped abdominal for themselves? Some people have the idea that all you need for a six pack is to do an ab fitness exercise thrice each week. Although it may be a solution to some, for others it may not be sufficient.

The fact is, in order to be successful in attaining your visible six pack, you need to work on reducing your body fat. Or else any muscles gained from your routines will be covered by a stubborn layer of fat. One way you can reduce the body fat is to ensure proper food intake along with a proper fitness workout routine.

Types of Workouts

In order to get the results you want, you do not need fancy machines or strenuous ab exercise routines. All you need to learn to do is sit ups, oblique crunches and leg raises. To further maximize your workouts, you may combine the routines as described above to form a great ab workout and exercise. The trick for this is to continue with your routine until you can feel the burn, after which you will have to repeat each sessions two or three times every week.

It is advisable to work your abs on alternate days as your body need some time to recover from your extensive routines. Once you stick with this, you will soon have a strong midsection. Remember to alternate between the routines in order to continuously challenge your body for better results. Add this to your healthy eating habits and you will surely be able to see your six packs developing well.

Create your Personal Fitness Diet

An important factor in maintaining a balance with your routines is to increase your daily intake of vegetables, fruits, lean meats and plenty of water. You should try to minimize your intake of fattening and sodium filled foods and other processed food. Instead of grabbing that can of soda, switch to plain water or healthier choices like tea or fruit juice. Try to understand what your body is telling you and eat the food you feel well shortly after. Stop eating junk food and food that makes you feel poorly. Once you are more conscious about your eating habits, achieving your six packs is just a few steps away.

Cardio Routines

In special cases, eating healthily and practicing regular ab exercise fitness routines may not be sufficient. For people with too much body fat, it might be crucial for them to include a session of cardio in order to burn the extra fat away around their midsection. Cardio workouts include squats, jumps, mountain climbers or even jumping jacks. Repeat these for 1 minute to boost and add intensity to your routines.

However, remember that there is no way to spot and reduce. This means that you will burn fats all over your body and not just targeting your midsection. With patience and perseverance, you will ultimately see that fat melting away. Include some sessions of biking, running, or even walking to increase your metabolism. This helps to further burn the extra fat and it helps to tone your body to develop the body you have always wanted. Intake of fat burners should be discussed with your doctor.

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Cristiano Ronaldo Pictures Worldwide Soccer Success

Manchester United star Cristiano Ronaldo pictures immense soccer success as the best way for him to progress and improve as an all-round team player. Having won the Premiership in just his third season in English soccer, the Portuguese star had already identified some personal targets as the best way to improve his ability as a soccer player.

When Cristiano Ronaldo arrived in the English Premiership he appeared to try and over-perform in situations that weren’t necessary, and often he would lose the ball trying fancy tricks in dangerous situations. The Manchester United players and coaching staff all offered advice to Cristiano, and he soon learned that he should try and play more like a team player.

This season has seen Cristiano Ronaldo really reach his set targets as a soccer star, the Manchester United winger has been the clubs best player by far, helping secure the Premiership title for the first time in 3 years and scoring 17 goals in the process; a superb success for a wide-midfield player. The Portuguese winger has learnt not to try his fancy tricks when the team is defending in their own half, and has shown that he is more of a team player by passing and moving the ball around with far more respect for his team-mates.

The season has not only seen club success for Cristiano Ronaldo; the United winger has also had great personal successes. Cristiano Ronaldo became only the second footballer in English history to receive both the PFA players’ award and the PFA young players’ award, two superb footballing awards to receive. Ronaldo has also been rewarded a lucrative new 5 year contract worth around £120,000 a week with Manchester United.

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Cristiano Ronaldo is the Hottest Soccer Player in the Circuit

Cristiano Ronaldo, was born on 5 February 1985 in San Antonia, Madeira. He is a Portuguese soccer player who plays in the winger position and is known for his ability to score goals using both his right and left foot. Cristiano Ronaldo holds another distinction and that is of being the most expensive player in soccer history. He was transferred from Manchester United to Real Madrid for £80 million (US$132m/EUR94m).

Cristiano Ronaldo started playing soccer at the age of eight and started off with an amateur team called Andorinha. He signed up with a local club called Nacional in 1995 and went on to win the title. Following this, he joined a 3-day soccer trial with Sporting Clube de Portugal and was later signed on for an undisclosed sum. Cristiano Ronaldo went on to join other youth players of Sporting who he had trained with at the Alcochete at Sproting’s football academy. Ronaldo achieved the distinction of being the only Sporting player to have played for the U-16, U-17, U-18, B-team, and first team of the club in the same season. He ended up scoring two goals on his debut with Sporting against Moreirense during the UEFA Under-17 Championships.

Cristiano Ronaldo was spotted at the age of 16 by Ex-Liverpool manager Gérard Houllier but at that time Liverpool declined because they felt he was too young. Later on in 2003, he caught the attention of Manchester United manager Sir Alex Ferguson while playing for Sporting. Sporting defeated Manchester United 3-1 in Lisbon.

Cristiano Ronaldo became the first ever Portuguese player in the Manchester United team. He was signed on after the 2002-03 season for £12.24 million and he scored his first goal as a United player against Portsmouth in November 2003. He was also responsible for scoring the 1000th premier league goal for Manchester United in October 2005 against Middlesbrough. In 2005, Ronaldo was voted as the FIFPro Special Young Player of the Year.

Cristiano Ronaldo earned his first Portugal team cap against Kazakhstan in August 2003 as they went on to win the match 1-0. He made it to the Euro 2004 in spite of their loss to Greece in the finals. Ronaldo was able to score only 2 goals in the Euro 2004 championship. The same year, he went on to represent Portugal in the 2004 Summer Olympics and was considered to be the second-highest scorer in the FIFA World Cup qualification stage of the European zone.

In the 2006-07 season, Ronaldo won consecutive «Barclays Player of the Month» award and thus became the third player in Premier League Championship history to have achieved it. In the UEFA Euro 2008 qualifying campaign, Cristiano Ronaldo scored eight goals for Portugal but finished the tournament with only one goal. In total, Ronaldo has appeared in 336 matches playing for Sporting CP, Manchester United, and Real Madrid and has scored 136 goals. He has also published an autobiography titled «Moments»

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Is Safe Dieting Really Safe With the Use of Diet Pills?

It is not uncommon for many of us to begin a diet program without conferring with a dietitian or physician discussing the desired outcome and planning the necessary steps to reach the goal. The school of thought is that any diet program that will help shed pounds is a good one. However, the wrong plan can end up causing more harm than good. According to some recent studies, dieters who take on a particular plan or decide to take non-prescription diet pills that may not be a good match for them run the risk of suffering complications. In order to avoid these types of problems, it is important to be cautious when deciding on a weight loss program, or deciding whether or not to take diet pills.

Always try to consult a physician or licensed dietitian before starting any weight loss program. And rather than using over the counter diet pills, it is much better to use prescription pills under the direction of your physician. Remember, the aim with any weight loss plan should include improved health. Whenever you begin a diet, remember to keep the goal of a healthy body in mind in order to avoid serious problems down the road.

Why Are Prescription Diet Pills Different?

It is important to understand that prescription pills, unlike those purchased over-the-counter, are regulated medications that require a physician’s prescription. There are strict regulations on dispensing these drugs, and medical professionals may only prescribe diet drugs under specific conditions and when the patient’s life is not threatened. These pills are prescribed only when the dieter meets specific criteria. Some prescription diet pills can interfere with or even reduce the efficacy of other medications, and the physician needs to determine if the medications the dieter is currently taking can be sabotaged by adding diet medications.

Safety and Efficacy

Before they can be FDA approved, prescription diet pills go through intensive laboratory testing programs to be sure they are safe when taken as directed. Because of this thorough testing procedures and research, these drugs have been found to be effective when combined with a sensible diet and moderate exercise.

Many dieters have had excellent results using these pills together with a proper diet and exercise over a predetermined period of time. Still, like all medications available today, they can cause side effects in some people, which makes supervision from your physician that much more important.

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A Very Poetic Chelsea Restaurant Review

Every Wednesday evening, at a very British institution strewn with cobbled streets and fudge shops and ladies in black gowns, I would slick my hair back gently and put on a reserved smile. I would then move into the traffic of black gowns that flowed into a large hall. On each table I distinctly remember a folded card with someone's name written in gold pen, white cloth, polished silverware, and a sky of paintings and Latin prayers that no-one paid the slightest attention to. It used to be that you could choose who you sat with; and then the Dean or Master of Ceremonies said that this wasn't 'in the spirit of things', and so you made do with awkward silences and shifty glances over your shoulder for the main and dessert. That is, until the wine came and you all got completely blathered.

This is supposed to be about a cool London restaurant, isn't it? Give me a moment, please. Feelings are palpable things, rich with imagery and memories and worlds that you want to hold onto, or let go of. The places we go and see and like – it's not all a matter of taste … or rather, taste is not coincidence … it's no more than a development of your imagination.

I've got my hair gently quaffed up now, and I stroll into Penny Black, Chelsea; and, yes, the nostalgia greets me before the ballet of pretty penny's do; It's got a nice ring to it, this place, but all I'm seeing are those days when the Champagne flowed from gilded cups, those halcyon days when I thought myself something special; and the Champagne flows now. In Penny Black, it flows with the cool chrome at the lounge & bar, and the specially commissioned Simon Claridge paintings on the walls; it flows in the old British style with a surrealist twist (they have an original Salvador Dali on the far wall, for instance), and it flows in the precision of the menu, the dialectic of the bone-colored wine list. It's a full on British revival, and there's the regal red and black of it everywhere now. Look at the columnists; they're all giving inches back to this institution, built from toad's in holes, roasted turbot, forerib of Longhorn beef, Paddington duck and sweet things your Mum's mum used to bring in after tea; Arctic rolls, posh jelly and bread & butter puddin '.

Out with the international then, with pan-fusion and cutely-cut vegetables that they throw on the pan for a moment and call it 'gourmet'. In with cool Britannia, unless we're talking about the wine; a pretty good way to start the conversation, and to end it if need be. It comes by the glass, carafe and bottle, and there's a personal bottle service for those with mean pairing skills (though the Sommelier is quite something, I tell you). She's already pouring the light Argentinean red, and my fingers are twitching from starter to main to dessert; the music is classical, soothing, Beethovenish (every 21st century institution needs its theme tune); but the lights are too bright and so my date can't see how my eyes dilate. 'I know what I want' I say; 'Roast root vegetable salad, then the Beef Wellington, potato and celeriac bake … finish it up with the Bread and butter pudding'. She has the London Particular soup to start, Seared venison, Jerusalem artichokes, duck fat chips with a South African glass of 2008 lilac wine; Chocolate fondant & raspberry sorbet to finish.

Verdict: The signature Beef Wellington was the best I ever tasted, honestly; perfectly done medium-rare with the puff pastry layer so succulent that I'm calling the chef a genius. They say he worked with the legendary Oliver Peyton at Atlantic Bar and Grill. But this inspiration is all his own. The chocolate fondant, stolen signature dessert, drips off the spoon, tight grip as she tries to steal it back, lips-first. Hey, every institution needs its trademark dish, and these are theirs. You extrapolate between the two and what you get is a haze of sensory nostalgia.

People – British or not – if I told you this place does a magnanimous, stoic job of bringing hearty British food back to the faithless London gastro-scene, I'd be speaking figuratively, swayed by my own particular blend of reality and fiction. Still, you can't help but go again; not after this.

212 Fulham Road
Chelsea, SW10 9PJ

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Isolation: Another Weapon in the Abuser’s Arsenal

Very recently, I received an e-mail from the sister of an abuse victim. It seems the writer’s abusive brother-in-law has instigated hostilities between himself and his victim-wife and her family. At one point, he threatened to seek a restraining order against his wife’s parents, and they no longer have contact with her. As a result of this craziness, the victim’s family is strongly considering relinquishing the poor woman to her chosen fate based on their belief that she is either apathetic or condones the abuser’s behaviors.

The victim’s sister contacted me in an effort to better understand why her sister would accept these happenings. She provided some background and then posed these questions to me:

«When you were in your abusive relationship – were you cruel also? This has been going on for two years. I’m starting not to care about her – she’s a faint memory and the pain they have both caused – well her own parents are shut down and done. If you shut off family – did they take you back?»

The situation she and her parents are facing is all too familiar. Isolation is one of many powerful weapons in the abuser’s arsenal. The questions are good ones that call me back to darker days. For abusers will almost always incrementally work to separate their victims from many, if not most, means of emotional support – friends, acquaintances, co-workers, and particularly family members.

Isolation gives the abuser control over his victim’s comings and goings. His needs and desires take priority, while his victim becomes his trembling lapdog. She becomes ever more dependent upon him for the smallest measure of attention, approval and sustenance. The victim becomes wholly preoccupied with what she must do to gain his favor on a moment-by-moment basis to avoid inconveniencing him, to avert his wrath.

If that means she must prove her loyalty by disowning her family, she will. She cannot afford to risk giving him anything less than everything he asks, no matter how her heart breaks. She has already been taught to doubt her own emotions and convictions, and because of the intensity of his convictions, she chooses to believe that his contorted version of truth must somehow be true.

What the victim doesn’t realize is that she has been set up. The abuser is terrified of the possibility of losing control. Because family members could expose him and empower her if they catch wind of his maltreatment, estrangement between victim and potential rescuers is critical. To that end, he must create a scenario that allows him to secure her absolute loyalty while alienating her from those who could pose a threat to his fiefdom.

Over time, the abuser lays the groundwork of getting his victim to doubt her own judgment while convincing her that he is actually her protector, that she owes him her allegiance, and that her family cannot be trusted. Then, he will exploit any scenario that pits him against her relatives, sets himself up as the innocent party, and forces her to choose.

I know. I’ve been there.

Upon reading the writer’s heart-wrenching e-mail, I was burdened by the full weight of her question: «… were you ever cruel?» And in that moment I buried my face in my hand and broke into tears. The simplest answer: Yes, I was.

Although I wasn’t deliberately hostile, many years ago I did the exact same thing the writer’s sister has done. I stood by my abuser out of a sense of obligation and what I hoped would be perceived as confirmation of my loyalty – and turned my back on my family.

My history provides a spot-on example of the abuser’s successful use of isolation as a means of maintaining his domination. My husband had begun to drop offensive remarks about my family – my parents and sisters and their families who had been there for us, people with whom we had enjoyed barbecues and birthdays and Christmases. He began to insist that my family members were nothing more than a bunch of sick, selfish back-biters who hated and used us. He sowed the seeds of discontent for years, and following a major family fight that he initiated, he told me we bluntly that we would no longer have anything to do with them.

Most of my family members live in very close proximity to us, and our kids were close to their grandparents and cousins. Nevertheless, believing I was honoring my marriage vows and his demands for submission, I honored his demands and grieved in painful silence.

Occasionally I petitioned him to consent to meet with a counselor so that we could work out our differences, but he would have nothing of it. It would be a waste of time because he already knew he was in the right. He forbade me and the kids from seeing anyone on my side of the family. I was not allowed to mention their names.

My sisters tried to maintain contact with me, and I would speak to them in business-like terms and tell them I couldn’t see or talk to them. A couple of years later, I convinced my husband to go to counseling with me regarding the situation in the context of our children’s family relationships. In counseling, I agreed not to see my family if he would only allow the kids to have a relationship with their grandparents and cousins. Although it would have been preferable if the counselor had probed deeper into the problems that plagued our relationship, at least she supported my request in light of the children’s desires. She urged him to allow limited contact, and he finally agreed. My family was very happy to receive our kids back into their loving circle.

Later still, my mother initiated counseling with my husband. He went out of obligation but received none of her efforts to reach an agreement or reconcile and their session ended with him storming out of the counselor’s office. I honestly don’t remember how long it was before I was allowed to spend any time with my family again.

When I finally left my abuser, my step-dad and mother took my kids and me in. I began to share some of the dreadful secrets I had carried during my marriage, and they asked me later why I stood by him all those years. The truth was that I felt I had no other choice. Under the directives of the church and in an effort to go to every length to save my marriage, I did what I thought I was supposed to do. But, I know now that it was crazy. It was sick. It was wrong.

Abusers know how to keep us walking on eggshells, living in subservience, swirling around them in their narcissistic universe. They know how to indoctrinate us in the art of unbalanced, ungodly submission. As victims, we attempt to survive based on the premise that a predator is less likely to eat prey that lies still…

I know now that isolation holds us captive and dependent and leads to a slow and lonely emotional death. Abusers know this. They don’t care.

Surely, if I could undo my many foolish decisions I would. But, I can’t. What I can do is move beyond my failures and into what God really has and wants for me. Any measure of regret I carry has been eclipsed by the joy of knowing that, with God’s help, I broke free, saw the truth, and am now in a position to help others to identify the abuser’s tactics and then encourage them to follow my example – by getting out and discovering that this life was never meant to be lived in isolation.

«Bless the Lord, O my soul, and forget none of His benefits; who pardons all your iniquities, who heals all your diseases; who redeems your life from the pit, who crowns you with lovingkindness and compassion; who satisfies your years with good things, so that your youth is renewed like the eagle.» Psalm 103:2-5

Amen and Amen.

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