Hard Gainer’s Exercise: Quality before Quantity

Hard gainers need to be consistent with their exercise routines to get to the level of fitness they desire. In working out, hard gainers need to focus on quality before quantity. This means using weights or executing each exercise repetition slowly and with good pacing. The number of repetitions (the number of lifts or actions) and sets (groups of lifts or actions) for each exercise will be determined by the maximum that your body can squeeze out. In weight training, forcing the last rep is how you build big muscles at the start. Of course, the focus of the exercise should be on the body part being sculpted, like the abs.

Unlike easy gainers, hard gainers can concentrate more on abdominal exercises since their objective isn't to lose weight, but to build and define the muscles. When you feel that you already have enough build packed in, you can then focus more on the quantity of reps and the intensity of sets. 

But hard gainers also have to factor in adequate rest time. In some cases, resting is even more important to hard gainers than exercising. This is because muscles will only respond and grow if given enough rest time. Working out hard every day does little to give you bulk where you need it since the over exertion will only burn fat away and also waste some muscle. In training, muscles do get torn and damaged at the microscopic level. During intense workouts, the muscles can get used up as energy, so it makes sense to get adequate rest.

Our muscles will only get repaired between workouts. It's a big plus to have regular time-offs. For hard gainers, rest periods are ideally the three days after working out. If your workout is really intense, you will discover that your body will ache two days after the workout, especially if you haven’t worked out in a long time. If it's immediately right after the intense workout, your body will feel rubbery from all the reps. If you’ve worked out your legs, you'll find it difficult to climb the stairs later on. This state of discomfort will last three days, after which you'll start to feel better.

After a while of working out, you'll discover that you are stronger and able to last longer lifting weights. The discomfort will be less which means your muscles are responding well. But if you really want your muscles to be hard, strong, and solid to the touch, then exercising them with weights every day is recommended. You only have to be careful so you don’t end up with a muscle tear or hernia. Resting is very important in order not to get injured. If you can’t be too intense in your workouts, you should at least be consistent. In either case, observe rest periods.

    Hard gainers need only to remember the following: 

    1. Be less picky in how much and what you eat, 

    2. Exercise slowly for bulk-building;

    3. Focus on the quantity of reps and sets only for definition;

    4. Reps and sets are determined by how much you can muster.

    5. Get adequate rest between exercise sessions.

Six Pack Abs: Get on the Right Track

How do you get six pack abs? We've heard this question time and again and it's likely you've also asked this and searched for the answer yourself over the Internet―which is likely how you came upon this book. Well, the answer is now here in front of you, pure and simple. But again, you have to remember that simply reading this won't give you six pack abs. You have to sweat it!

The problem with most people who want six pack abs is that they do nothing but ask, “How do I get six pack abs?” Even if they've stumbled upon the right answers, they do nothing but think and mull about them. Sure, they talk about the tips and tricks they've heard and read about with friends who also need trimming in the midsection. They do this over beer and potato chips and the result is that they only gain more weight. Only a few actually go out of their way to plan meals, exercise, and actually begin to sculpt their abs.

But of course, not everyone can afford a gym membership or the weights needed for home workouts. So does this mean that those of you who lack the resources will never get to enjoy six pack abs? Absolutely not! Remember that in olden times, there were no gyms or fancy machines that come with them. Sure, gladiators and athletes in ancient times had training areas and equipment, but they had none of the modern mechanical conveniences that we take for granted today. If they were able to get fit without machines, then you can do the same today. 

If you're a fan of those classic kung fu movies of Jackie Chan, you might have an idea of what the athletes-of-old did to train their bodies. Later, you'll learn in detail about exercises that you can do without the benefit of barbells, dumbbells, cables, and plates. Don't worry, there's nothing in there about you having to be slung upside down from your ankles and fill an empty pot between your knees with water from a jar on the ground by doing crunches and using only a pair of noodle bowls! But who's to stop you from doing that kind of cinematic kung fu exercise routine if you can really do it? 

Sweating it out to get your six pack abs is not easy. For the most part, it's really the body that's hard to convince. You know what this means if you've ever tried to get up early in the morning to go to school or work only to remain curled up under the warm sheets. You want to get up, but our body seems to refuse. So, it's not really so much about the mind. So to say that “the mind is willing but the body is weak” really has a lot of truth in it.

It's the same when you need to shake a leg (or belly) a bit to shed some fat from your body. You know you want to, but you feel tired, you feel sleepy, etcetera. Don't worry when you feel those things. It's really your body's way of telling you that it needs you to make it feel the opposite. If you feel tired, it means you need more energy; if you're sleepy, then you need to get your wake-up juices flowing.

So there's a lot of discipline involved, but at this point, you’re already at the second hurdle. You might not know it yet, but you have already successfully gone through the first one, which is getting motivated. Yes, you're already motivated to get six pack abs because you already took the time, effort, and the resources to look for information on how to attain them. With this proper mindset, you're already on the right track!How do you get six pack abs? We've heard this question time and again and it's likely you've also asked this and searched for the answer yourself over the Internet―which is likely how you came upon this book. Well, the answer is now here in front of you, pure and simple. But again, you have to remember that simply reading this won't give you six pack abs. You have to sweat it!

The problem with most people who want six pack abs is that they do nothing but ask, “How do I get six pack abs?” Even if they've stumbled upon the right answers, they do nothing but think and mull about them. Sure, they talk about the tips and tricks they've heard and read about with friends who also need trimming in the midsection. They do this over beer and potato chips and the result is that they only gain more weight. Only a few actually go out of their way to plan meals, exercise, and actually begin to sculpt their abs.

But of course, not everyone can afford a gym membership or the weights needed for home workouts. So does this mean that those of you who lack the resources will never get to enjoy six pack abs? Absolutely not! Remember that in olden times, there were no gyms or fancy machines that come with them. Sure, gladiators and athletes in ancient times had training areas and equipment, but they had none of the modern mechanical conveniences that we take for granted today. If they were able to get fit without machines, then you can do the same today. 

If you're a fan of those classic kung fu movies of Jackie Chan, you might have an idea of what the athletes-of-old did to train their bodies. Later, you'll learn in detail about exercises that you can do without the benefit of barbells, dumbbells, cables, and plates. Don't worry, there's nothing in there about you having to be slung upside down from your ankles and fill an empty pot between your knees with water from a jar on the ground by doing crunches and using only a pair of noodle bowls! But who's to stop you from doing that kind of cinematic kung fu exercise routine if you can really do it?

Sweating it out to get your six pack abs is not easy. For the most part, it's really the body that's hard to convince. You know what this means if you've ever tried to get up early in the morning to go to school or work only to remain curled up under the warm sheets. You want to get up, but your body seems to refuse. So, it's not really so much about the mind. So to say that “the mind is willing but the body is weak” really has a lot of truth in it.

It's the same when you need to shake a leg (or belly) a bit to shed some fat from your body. You know you want to, but you feel tired, you feel sleepy, etcetera. Don't worry when you feel those things. It's really your body's way of telling you that it needs you to make it feel the opposite. If you feel tired, it means you need more energy; if you're sleepy, then you need to get your wake-up juices flowing.

So there's a lot of discipline involved, but at this point, you’re already at the second hurdle. You might not know it yet, but you have already successfully gone through the first one, which is getting motivated. Yes, you're already motivated to get six pack abs because you already took the time, effort, and the resources to look for information on how to attain them. With this proper mindset, you're already on the right track!

Get the Six Pack Abs Appeal

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