4 Very Effective Exercises For Getting A Shredded Core (Video)

Growing up, I was a always told, “If you want to get a six pack, you need to do a load of sit-ups and crunches”. What a load of crap!

That would never work for anybody, even with low body fat.

I used to look at guys with shredded abs and think they were just genetically gifted and I would have no chance of getting abs like those guys.

If only I knew back then what I know now, I would have given myself a huge kick up the arse!!

If your reading this and you’re think it’s impossible for you to get ripped abs, then let me tell you…

yes you can - obama

It’s only when I actually started working out at the gym and managed to build muscle in every area of my body, only then did I realize It was possible to get six pack abs.

If I had no problem building my upper body, then why should it be any different getting a shredded six pack?

If you can involve an equal amount of effort you put into getting a shredded core as you do with the rest of your body, then you’ll be well on your way to achieving your goal.

I learned how to burn fat and get ripped mostly through trial and error, just learning and apply different exercises to my routine.

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7 Chest Workouts you Should be Doing to Gain Strength and Size

7 chest workouts you should be doingIf you are used to doing the same chest workout every single week, then here are 7 chest workouts you should be doing if you want increase size and strength, and of course the more intense your workout the greater the results.

It’s time to add a variety of chest exercises that will increase your muscle building potential.

Here’s my top 7 chest workouts that you can include as part of your workout routine

I usually aim for 3-4 sets of each exercise with at least 30 seconds rest between sets.

Here is a workout for you to follow. It might seem like a lot but when you actually do the workout, it’s not as difficult as you may think.

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bad carbs

How I Cut Out Bad Carbs and Sugars to Burn Fat and Feel Great

ice-cream and cake, If it satisfied my hunger, I was happy.

I never really gave much thought to eating healthy, as long as I was going to the gym regularly and training hard, all was good.

My workouts have been always pretty intense anyway, so no matter how many cookies or bowls of cereal I ate, I would never feel guilty about it. I just wanted to look big and strong.

A lot of bodybuilders today, say that you need to eat anything and everything during off peak, in order to bulk up. In some ways this is true. But what If you want to get big without all the bulk? That’s what I have been wanting to do for years, but I had no idea where to start.

I had a friend that used to say to me jokingly, yet he was serious, “Justin, if you want to build muscle and get ripped, you need to go on a “See Food Diet”. In other words, any food you see, “EAT IT”!

I tried that for years, but I never managed to achieve the kind of body I wanted. What I really wanted was, to look big, lean and muscular, without all the bulk (fat).

Here’s a photo of what I looked like before I learned what foods to eliminate.


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Yummy High Protein Veggie Omelette (Video)

high-protein-veggie-omeletteAfter an intense cardio and core workout at the gym, I decided to make a short video on a yummy little high protein veggie omelette I cooked today. Irish style :).

You might think I should have added more ingredients for flavor, but I can’t be too picky since I’ll be competing in a few weeks time. Trying to keep my body fat as low as possible.

This is a very basic and easy to cook omelette, with most of the calories coming from the eggs rather than the vegetables.

To reduce the calories, I used two medium sized eggs and two egg whites. I rarely, if ever count my calories. But if you would like to know, there is 70 calories per egg, which means 140 calories and two egg whites, 34 calories.

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How to Get V Shaped Abs – Learn the Secrets

how to get v shaped abs

Whether you want to call them, v-cut abs, v shaped abs or sex lines, girls go crazy over them. It’s that lower ab region that is eye catching that a lot guys struggle to get.

If you want to know how to get v shaped lower abs, first you need to lower your body fat to at least 10% or less. For women, it’s a little higher.

before and afterMost of you reading this would be quite happy with having “Abs” to begin with, and that’s fine. I’m going to share how I got a six pack as well as how I lowered my body fat to get those v cut abs we all want.

Also Read: My workout and diet plan to get ripped

Lower your body fat percentage

The less body fat you have on your stomach the better chance that V-cut will show.

If you are anything over 15% body fat, then it’s going to take a lot of hard work and commitment to sculpt that lower part of your abdominal muscles.

Doing lots of crunches and sit-ups won’t do you any justice. That’s why you need to get your body fat percentage down to at least 10% for your abs to look clearly visible.

That’s why cardio is a must. Regular cardio will take much longer to reduce body fat, that’s why I recommend HIIT of some kind (e.g. out-door springs, HIIT on a treadmill, hill sprints).

These are the most effective fat burning workout’s that make it easier to lower your body fat and to get that chiseled eye-catching v line abs.

Right now, my body fat percentage is around 10 percent and in just a few more weeks before competing on stage, I want to get my body fat down to at least 7%.

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10 Benefits of Squats for Women

Ladies, if you want to have that perfectly round butt and toned legs, then you should think about adding squats to your workout routine. They work more muscles than any other exercise, and you can do them just about anywhere, at home, at the gym or in the park. All you need is a straight […]

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20 Benefits of Deadlifts You Probably Never Knew

Without question, deadlifts are one of my favorite compound exercises after the squat. Before I share the top 20 benefits of deadlifts, in case you don’t know, deadlifts are a weightlifting exercise which involves lifting a bar of weights off the ground. Deadlifts will help increase your overall strength and build lean muscle mass unlike any other exercise. […]

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5 Best Chest Exercises For Beginners

Trying to build perfect pecs? More chest definition? You’ve come to the right place. The following chest exercises for beginners will guide you on the right path for building a bigger chest. These exercises focus on both size and definition. After all, it’s all about striking the right balance. So, what are you waiting for? Read […]

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4 Traps Workout For Crafting The Perfect Shoulders

Yes, it’s easy to notice the guy with big arms, but huge traps are even more impressive. When it comes to building the upper body, the trapezius muscles are often neglected – even though they can make a HUGE difference to your overall physique. The best workouts for your traps focus on sculpting the shape of […]

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visual impact cardio

Rusty Moore Visual Impact Cardio Review

There are only so many great books on Cardio but one of the best programs I stumbled across was, “Rusty Moore’s Visual Impact Cardio”. I’ve been a huge fan of rusty moore’s blog for a few years now and decided to buy his program to see if it was as good as everyone said it […]

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burn the fat feed the muscle book

Review of Burn The Fat Feed The Muscle

Welcome to my review of Burn The Fat Feed The Muscle. This diet and fitness program has been out for more than 10 years now, but has been revised and updated and is available in eBook, Hardcover, Paperback and Audio CD. This tested and proven to work and nutrition pan that has been helped more […]

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Build Huge Guns with this Killer Biceps and Triceps Workout


Looking for a biceps and triceps workout routine to help turn those guns into cannons? If so, you have come to the right place.

Most guys would love to know how to add size and thickness to their arms. This seems to be a struggle to achieve.  Not anymore, I’ll give you the exact biceps and triceps exercises that I do each week.

I know guys that train arms more than once a week, but let me tell you it’s a complete waist of time and energy. With the right exercises, you only need to train them once a week, period!!

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Free Printable Workouts

Shows You How to Build Muscle and Get Six Pack Abs Fast! (Bonus Training Logs Included)