How To Get A Six Pack (Part 2)

a six pack high intensive training

What can make and build your muscles, making your body growing rapidly and making your body higher if you are still under 20 years?

Yes, Human Growth Hormone (HGH)

What is that?

Human growth hormone is a hormone produced by the brain which can restore the body’s internally, helps build muscle faster, burning the fat and increase libido while send incredible energy and amazingly MAKE YOU YOUNGER !!!.


The body naturally produces Growth Hormone (HGH or GH) in the pituitary gland and it is responsible for growth and cell regeneration, increasing muscle mass and bone density. When released, GH remains active in the blood stream in just a few minutes, but this was enough time for the liver to convert it into growth factors, the most important is to convert from insulin like growth Factor-1 or IGF-1 into anabolic properties.

How to get more of HGH for your body?

There are several ways including:

  1. Sleep 8-10 hours a day. HGH is released during sleep.
  2. Incorporating artificial HGH.  Artificial HGH injections into your body, there are many other supplements and said containing HGH but it was not true. Why? Because HGH can not be digested in your stomach.
  3. Fasting.  Recent research confirms the effects of fasting on growth hormone Human (HGH) and protein metabolism. HGH works to protect muscle and metabolic balance, a response triggered and accelerated by fasting. For 18-24 hours fasting periods, HGH increased an average of 1,300 percent for women and nearly 2,000 percent for men !!!

The research results showed that fasting can reduce the risk of heart such as triglycerides, weight loss and reduction in blood sugar levels. Researchers of the heart of Intermountain Medical Center Heart Institute shows that routine fasting is good for heart health, decrease the risk of coronary artery disease, diabetes, cholesterol levels in the blood. Coronary heart disease is the main cause of death of men and women in America.


  1. Diet as a healthy lifestyle strategy is the easiest ways and proven to anyone
  2. Fasting can help prevent heart disease, cancer, diabetes and many diseases and disorders that we found today.
  3. Our ancestors do this fast began a thousands of years ago
  4. Fasting raise HGH up to 1,300% for women and for men up to 2,000%!
  5. It optimizes energy levels and metabolism into a “fat burner” so you can lose weight through normalization of insulin and leptin.
  6. Diet can help you gain muscle mass without experiencing muscle damage
  7. Diet can only work properly if you do not become greedy when breaking fast and should be followed with exercise for maximum results.
  8. Eat healthy foods and decrease carbohydrates and sugar.

Simple weight training will raise your HGH and will make your body quickly muscled, then…

  1. Forget the abdominal exercise such as sit-ups or cardio and treadmill
  2. Forget the info of commercial tools such as belt shakes or slimming tool
  3. Forget the slimming drugs or slimming tea or slimming ointment
  4. Forget buying food with the word NO FAT or Zero Fat or Low Fat because the fact is we need fat and fat in the diet is not our enemy!


  1. The theory is easy, everyone either men or women have a six pack muscles in his stomach. What you should do is to remove the fat covering it and it was not with abdominal exercises
  2. Six pack made in MOUTH not in GYM !! No one any sport that will make your stomach into six packs
  3. How many times so I have to exercise sit ups or other abdominal muscles? NO NEED, you have trained your muscles every day when you sitting or standing and even walking, the abdominal muscles are the muscles that inadvertently you train every day, so forget to train your abdominal muscles again there was just cramps, if you want to sit up please wait until your fat levels down to below 15%.
  4. The only way to get six packs is to lower the fat content of your body to below 12%
  5. The food and the amount of calories of your body that out of the body is more than in of the body
  6. Stop photographing your food and put it in social media, but add the number of calories underneath … that fast fat lost believe it or not, the research said people who put calories counts on their food photos will lose weight significantly … wow !


  1. Make strength in all parts of your muscles by promoting HGH
  2. Without using any tools and can be done anywhere
  3. Burn your fat much faster with a shorter time than spending time on the cardio machines or aerobic training
  4. Can be done several times in the same day

Here is an example of High Intensive Training program. All exercises can be done by body weight and easy to implement anywhere (eg, home, office, hotel room, etc.).

This exercise is performed for 30 seconds to move with 10 seconds break between types of exercise one to the other. Total time for the circuit training is about 7 minutes. The circuit can be repeated 2 to 3 times.

High intensive training practice

  1. Jumping jacks 30 seconds (train the entire muscle)
  2. The sitting position to hold the body in the wall of 30 seconds (under the muscle)
  3. Push-up 30 seconds (muscle above)
  4. Abdominal crunch 30 seconds (abdominal training here is used for intensity alone your middle muscles)
  5. The up and down a chair or ladder (whole muscle) 30 seconds
  6. Squat 30 seconds (under the muscle)
  7. Tricep with chairs (muscle above) 30 seconds
  8. Plank (muscle balance) 30 seconds
  9. The high knee movement / running in place (cardio) 30 seconds
  10. Lunge (under the muscle) 30 seconds
  11. Push-up and rotation muscles (top) 30 seconds
  12. Side plank (whole body) 30 seconds

Each training interspersed with only 10 seconds of rest. Good luck.

See also : How To Get A Six Pack (Part 1)

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