How to Build Rock Hard Muscles – Get 6 Pack Abs in 16 Weeks Or Less

Building rock hard muscles and losing weight is not as easy as it sounds. If you are skinny, it is easier for you to get the 6 pack abs because there is no fat to lose. However, if you are over weight, it is very difficult to lose weight and gain muscles at the same time. The main reason is that the 2 process can confuse your body and actually make it harder for you than it seems to be.

If you want to build rock hard muscles, you must eat more protein and do intense heavy exercises. Since your muscles need more pressures and intensity to grow, you must lift heavy weights and try to do only 3-4 repetitions each set. After that, you need to eat lots of protein to help the muscles recover and grow bigger. The same principals apply to training your abdominal area if you want to make the six pack to become more visible.

On the other hand, if you are fat and trying to lose weight, you need to do lots of cardio exercises and use less heavier weight with higher repetition. Most of those fat burning workouts involve running, jogging, and other weight exercises with repetition around 20 to 30 times each set. This way, you can get rid of the fat around your stomach so the 6 pack abs can become more visible. The diets for this also very different than building rock hard muscles of course because you are trying to lose weight by eating less and less in portion.

It is kinda confusing to actually lose weight and build rock hard abs and muscles at the same time. However, the good news is that it is not impossible. I’ve seen my brother went down from 220 pounds to 186 pounds with a 6 pack abs in only 16 weeks. He followed this one particular 6 pack abs program created by Arnel Ricafranca. I had to say this weight loss system is one of the best abs programs on the market today.

While most weight loss programs and equipments have sexy models to attract customer, the 6 pack abs in 16 weeks program show you the real proof that it works. You can actually see Arnel Ricafranca total body transformation from fat to 6 pack abs in less than 16 weeks. I feel more motivated to workout and change my body because I can actually believe that his program really works and not just some phony models showing off.

Build Muscle the Better Way

How many of the male colony wants to get some muscle? 90% of the overall population wanted it, right? Thus the most common question is how much longer does it have to take the particular “built” the least I can say… it depends on what your body structure and calorie intake should be because this the very crucially important in the matter.

Some men are tired of going to the gym regularly so they opt to get help from some muscle booster medication to maintain the look, supplements can provide the body with additional nutrients required for muscle growth and repair. They can also contribute to the energy your body requires when working out to this extent but do not take any unless you haven’t consulted your doctor yet for particular reason some of muscle booster medication may have some bad side effects on the body and also if you have some allergies this can trigger them so be very careful in using one.

If you are a beginner try some cardiovascular exercises first to increase your energy and endurance.this plan is a combination of great work out and some particular diet because without this two everything will fail and won’t work! You need to have diets that provides the following factor in building muscle is the so called creatine that naturally produced by the body although some food contains creatine like salmon, pork, beef and tuna to be cited a few… some products in the market yields the most effective compound which called L-Arginine which is an amino acid that has numerous functions in the body also improve protein formation and help relaxed the blood vessels and avoid the wrong type of calories that cause the opposite.

I know some are expecting some brilliant ‘secrets’ but the most spectacular thing on building your muscle is discipline, patience and dedication so you will be able to shape up the good looks you ever wanted and to obtain and maintain this looks try to compliments all this with a healthy balance diets and some supplements because muscle building nutrition need not be plain and boring some trainer helps you out to enjoy some tasty food at the same time.

Be not one of the most men who failed miserably in trying to build their muscle try this simple truth here to start if you want to get ripped in no time have a look through here for more valuable program in building your muscle.

Lose Belly Fat Quicker and Build Muscle With This Six-Pack Diet

An eating plan to double your fat loss without missing any muscle-building nutrients. This is a good way to start your diet with this recipe that is very easy to follow. This very much suitable for every type of person for every type of activities each may have.

There are so many benefits of eating healthy it may be difficult to summarize all of them. But even though people already know how beneficial it is to eat good diet, there are still many who are struggling with their existing diet. Just how beneficial is a good and healthy food intake and why should people eat the healthy kinds of foods?

Follow this easy diet and start feeling healthy and strong! This will definitely change and impact your life for the better and achieve more!


Loaded with vitamins, greens will balance out your hormones and transfer protein right where it’s needed. Also very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar.


3 asparagus spears


2 handfuls spinach


2 handfuls broccoli

Before bed

500ml greens drink (Green Vibrance Powder)


To compensate for the calorie deficit you’re creating, you need a lot of protein. Split it across the day and aim for 1g per 0.5kg of your bodyweight. Below is a breakdown for the average 80kg man.


3 boiled eggs


2 chicken breasts


1 rump steak

1 handful kidney beans

Any time

1 protein shake

Total protein: 160g


Fat doesn’t actually make you fat. Refined carbs are to blame for the podge around your middle. Healthy fats fuel your training, encourage muscle growth and, crucially, teach your body to burn fat for energy.


1 handful cashews

1 tsp coconut oil


1 avocado


1/2 handful mozzarella

Before bed

1 tbsp almond butter

Total fats: 83g


Yes, you need to cut back on these to build six-pack abs, but most of the carbs you do put away you’ll eat before bed. That’s right: this improves sleep quality and recovery, reducing cortisol and body fat. Here’s what you should tuck into each day.


Handful blueberries


1 banana


Large spoon sweet potato mash


Total carbs: 123g

2 Key Components to Build Muscle, Lose Fat and Favorably Alter Body Composition

A person’s dietary intake and physical activity levels are the major determining factors of body composition change goals like how to gain muscle and lose fat fast. A common mistake is to focus too much on one of these particular aspects body transformation, to the exclusion of the other. People that have successfully and quickly lost weight, built muscle and transformed the composition of their bodies know that for best results, a weight loss program or muscle building program should give equal focus to diet and physical activity.

Unfortunately, there is an abundance of misinformation surrounding body transformation and body composition change out there. Most people get their physical fitness and fat loss information from media like television, newspapers, magazines and websites.

If one is serious about losing weight and building lean muscle as quickly as possible, without any detrimental health effects, it’s necessary to possess a core knowledge of nutrition and physical fitness principles.

Of foremost concern, before starting your weight loss or muscle building program, should be your current state of health and nutrition profile. If you have a disease that is effected by a nutrition or you have a nutrition issue that is complex in nature, you should seek the counsel of a nutrition professional like a registered dietitian or nutritionist.


Before deciding how and what to change, regarding your exercise program and diet, you need to know what your current state of health is in these areas. A complete assessment should always be performed before starting, not only to make sure that you are in good health but also to accurately gauge your improvement potential over time.

There are many forms of assessment you can use as a foundation, before starting your program.

Some dietary forms of assessment include anthropocentric, biochemical and clinical examination. Some physical activity assessments include the push up test, step test and treadmill testing.

The fast way to lose weight and of utmost importance, is the initial current dietary intake data gathering. Before useful weight loss actions can be implemented, you must know where you stand nutritionally – what your current dietary intake looks like.

There are several ways of determining this information.

Three of the more popular methods gathering dietary assessment data include dietary recall, diet history and three day diet records.

Those valid of the three methods is universally thought to be the three day diet record. For best results the more precise the recording and analysis is, the better the weight loss results will also be.

How to Build Muscle – Hunting For the Tips That Work

Most people will end up spending quite a bit of time looking for tips on how to build muscle. If you are like most of these men, you are probably relying on search engines to locate this info. It might be the fastest way to bring up relevant pages, but how do you know which ones are good tips and which ones are a complete waste of time? Well, here’s a better way to find out the tried and true information on how to build muscle.

Less and less people are settling on personal trainers and things like that. More people are looking for their own ways and techniques on how to build muscle and they are doing their research on the internet. While the web is loaded wit superb knowledge on this subject, it is a jumbled mess and there is no real way of telling what it what. You could spend months trying different ways of getting mass before you find anything decent.

This is the exact reason I started using internet forums about four years ago. There are tons of bodybuilding forums on the web and each one is loaded with tips on how to build muscle. They aren’t just random tips, though, because a lot of them come from people who have already found out how to build muscle. They share their stories, tips, techniques and so much more in the various topics. You can pull up years of past topics in most forums, which gives you a never ending sea of information.

Heck, you can even start a bunch of your own subjects if you need to and ask your own personal questions. Remember, for every one person looking for tips on how to build muscle, there are a dozen who have already done it and a lot of them can be found inside of these forums.