How to Lose Stomach Fat and Get Ripped Six Pack Abs

23:15 Eugene Madondo 0 Comments

Everyone would like to have ripped abs, but most people don’t have ripped abs because you have to work for them. A six pack is not something that you just work hard to get then you have it forever, you have to maintain it by not over eating, continuing to eat healthy and continuing to exercise in order to maintain your body the way you like it. If you want to lose weight and get shredded you better be prepared to make this a lifestyle change not just something you do until you get a six pack, then you will abandon this lifestyle because if you do that you will lose that six pack and gain back all that fat you lost. Now l will get into how to burn belly fat.

black guy with abs, ripped abs

How to burn belly fat


You cannot spot reduce fat unless you are having the fat surgically removed so in order to burn stomach fat you have to reduce fat in your whole body. Now that sounds like a lot of work to do just to get a six pack, well it is but it’s worth it because of the health benefits and the positive self image that will come with the end result.

How does one go about losing fat throughout their whole body, well the best way to go about reducing fat is reducing the amount of calories one consumes. This can be done using many dieting methods which all basically have the same goal of putting you at a calorie deficit in order to lose weight. It does not matter what diet you do as long as it reduces your calorie intake it will work. What does matter though is whether that diet is viable for long term use; the key to a successful weight loss plan is being able to keep the weight off months or years after the initial weight loss. With this in mind choose a diet plan that you will adopt as your lifestyle from now onwards, whether it’s a low fat diet or low carb diet is up to you. An easier method to reduce calories would be just to reduce portions, stay away from fast foods  and to eat slower to allow enough time for your body to realize you have had enough (most people eat more than they need).

An alternative to dieting would be intermittent fasting; below I will discuss how both the dieting and fasting will help you burn fat.

young black guy with abs

How dieting will help you lose weight/fat


The first thing you need to do is calculate how many calories it takes to maintain your current bodyweight (read this post about metabolism and body type to find out more about that) then after you know how many calories per day you need to consume to maintain your body you need to reduce those calories by 500 per day in order to lose 1lb bodyweight/fat per week. This means that in order to lose 1lb per week you need to be at a 3500 calorie deficit during that week. You must be aware that the less body fat you have the less weight you will lose, it’s easier for overweight and obese people to lose weight than people who are in normal bmi range. Also note that most weight lost in the first week of dieting and exercising is usually just water weight that’s why people usually have big weight loss numbers in the first few weeks then things slow down from there.

Basically above I was just telling you how many calories you need to cut to lose 1b of weight per week but the truth is as long as you are in a caloric deficit you will lose weight so anything between 300-500 calories below maintenance per day should be fine if you are normal sized/not over weight to cut bodyweight/fat nice and slowly so that you do not lose any muscle mass (more about this later). Depending on the type of diet you are on you will now then eat the foods you are allowed to eat to reach your new calorie target for the day which would be your maintenance calories minus 300-500 calories.

How intermittent fasting helps you lose weight


Intermittent fasting helps you lose weight first of all by manipulating/strong-arming the body to use fat as energy, but the other way it helps you lose weight it that it decreases the amount of calories you consume. You see if you are fasting using the Eat Stop Eat method you will fast for 1 or 2 days during the week that means you will be at a caloric deficit of 2 days worth of eating. Let me explain that to you in numbers, if you are fasting using the eat stop eat method, if say your maintenance calories are 2500 calories per day and you fast for 1 day during a certain week, at the end of that week you will be at a caloric deficit on 2500 and your body would have used fat as energy during your fasted state. If you managed to fast for two days you will be at a caloric deficit of 5000 calories which is huge and is accomplished pretty easily with fasting (remember to lose one pound you have to be at a caloric deficit of 3500, so fasting help you reach caloric deficit with ease without even thinking much or food choices).

I have cut weight to get abs using decreasing calories and fasting before, I am currently fasting now, check out my results from only 3 weeks of eat stop eat.

intermittent fasting eat stop eat results
Results from 3 weeks of intermittent fasting

You should exercise to burn fat and build muscle


To have a great body you have to exercise whilst you are dieting or fasting ( eat stop eat recommends you workout using resistance training at least 3 times a week in order to maintain your muscle mass and to build muscle if you want to gain lean muscle). You have to work out your whole body whether you just want abs or not, think about it this way, what’s the use of having abs if you don’t have the chest, arms, delts, back and legs to go with it. Building muscle actually helps you lose more fat by increasing your metabolic rate; one of the reasons why guys tend to have higher metabolic rates than girls is because guys have more muscles. Check out these workouts to see if you like any of them so you can try them out or you can read this post about bodyweight exercises if you don’t have a gym membership.

Abs workout for ripped abs


The good thing about abs is that there are many abs exercises to choose from. The thing to remember when you are choosing workouts for abs is that our abs workout must include exercises that target all 3 abs regions so that you have well developed 6 pack abs, you don’t want just your upper abs showing so you choose exercises that also target lower abs as well as oblique’s. To make your abs thicker and more developed you can add weighted absexercises. Lifting heavy also works out abs. Doing dead-lifts gives me a good abs workout even though that exercise is meant to target your back and legs, at one point I was not even training abs and only lifting weight and I still had visible abs because the heavy lifts were indirectly training my abs and my body fat was low enough for the abs to be visible.

Here are examples of exercises that target the different abs regions:

- Sit-ups and crunches target mostly your upper abs

- Leg raises/knees raises target mainly your lower abs

- Twisting abs exercises like the oblique sit-up and oblique twists target your obliques

- V-Ups and Jack knife sit-ups target both your upper and lower abs.

- Planks target your whole abdominal region, but as soon as you do side planks it targets mostly your obliques on the side you are balancing on.


I am sure you get that idea now, just mix the types of abs exercise you do and work on your abs regularly. Working out abs 3-4 times a week should be enough to get them nicely developed. It’s up to you whether you target different abs regions on different days or you mix in various exercises which target all abdominal regions during one session.

Doing cardio to get ripped

cardio is good for your health and helps you burn fat

If your diet or fast is going great and you are working out and doing your abs exercises  that may be enough to give you the results that you want, this is most likely going to be the case if you are an ectomorph but if you are not getting the results as fast as you like using only diet and exercise than you should start doing cardio (it not a problem if you start doing cardio from the beginning, I for one am not a fan of cardio but I realise it has many benefits). It is up to you whether you choose to do steady state cardio such as jogging or cycling at the same speed, or if you like doing HIIT exercise like sprints. It all works you just choose what is more enjoyable for you so that it will be a regular thing for you.

running can be fun
Have fun getting fit
Gif from: http://runnermotivation.tumblr.com/


That is basically all you need to do to get ripped abs, if you are disciplined and are consistent with your training and watch what you eat, you will get good results.

Why You Should Get Adjustable Dumbbells for Home Training

23:22 Eugene Madondo 0 Comments

I love bodyweight exercises, if you do them right, consistently  and you progress from easy to difficult bodyweight training routines and you do enough reps and sets per workout you should be able to get a great body but if you can afford a set of dumbbells then I suggest you buy them to support your calisthenics workout routine.  A set of 10kg (22lbs) dumbbells should be enough to start off with (you could start off by buying a heavier set if you can afford it) and it should be able to help you build muscles easier.  Some muscles are harder to target with just bodyweight exercises an example of this is your biceps even though you can get your biceps to grow using bodyweight exercises, training biceps using dumbbell curls is the best way to train them and the easiest way to make them grow.

why you should buy adjustable dumbbells
20kg (44lbs) set of adjustable dumbbells

Reasons to get adjustable dumbbells:






- The first thing is that adjustable dumbbells are affordable, you can get a 40lbs dumbbell set for only $50 and there is always a set on special so you can get a set of 40lbs dumbbells for only $25 or even less on Amazon ( 40 lbs, 50 lbs, 60 lbs Adjustable Cast Iron Dumbbells! The #1 on market (40 LB))  if you look in the right place.

- The other cool thing about adjustable dumbbells is that they are great for progressive training in that you could start off lifting light then add plates to your bar to make the weight you are lifting heavier as your strength grows and you progress. This way, as you gain strength you add more plates so that you continue challenging yourself in order to keep gaining muscle. One way of increasing weight using a set of adjustable dumbbells is to take out plates from one dumbbell and add them to the other so that instead of say curling only 22lbs you could be curling 40lbs with one arm. The other option would be to buy the weight plates at a later stage so that you could lift a heavier weight simultaneously with both arms, that’s what’s so cool about adjustable dumbbells you don’t need to buy a new set if you get used to the weight, you just buy more plates. You don’t always have to add plates to get more from your dumbbells; the other way to get more out of your dumbbells is to do more reps.

- If you have a sister, girlfriend or wife who is also into fitness and weight lifting they can also use your dumbbells, many girls will find a 22lbs dumbbell too heavy for them so they can take of  a couple of plates on each side and until the dumbbell is a weight they can manage with good form.

- For the same price or even for less than you would get 2kg (4.4lbs) whey protein you will get a set of dumbbells that you will have forever. You only pay once for the dumbbells but you will probably have to pay monthly for the whey protein. If you are training at home, you get more out of buying a set of adjustable dumbbells than you get from buying whey protein or any other supplement for that matter.


Be smart; think about what gives you the best value for money. If you can afford to buy dumbbells for home training buy them, if you can’t afford them now but you can save a little money each month then save up and buy them...you will not regret it unless you stop using them. Even if you have a gym membership it doesn't hurt to have a set of dumbbells in your room for when you can’t make it to the gym, they make it easier to maintain your muscle or even build more muscle when you don’t have time to travel to the gym but you do have time for a workout.

Week 3 Eat Stop Eat Results (intermittent fasting)

22:11 Eugene Madondo 0 Comments

Hey guys I am going to share my eat stop eat journey so far. It’s been 3 weeks since I first said I was going to fast again, I had previously used the lean gains method but I thought I would try out the more difficult but effective 24 hour fast. Just remember that when you are using the eat stop eat method you fast for 1 or 2 days in a week and these are not consecutive days, you also have to work out at least 3 times a week so that you maintain your muscle mass whilst burning the fat in your body because when you are in a fasted state the body uses the fat as energy after the energy from carbs is used up during your fast.


3 weeks eat stop eat results
3 weeks fasting using eat stop eat method

Something to think about


To lose fat or weight, you have to be in a calorie deficit, other diets require you to count macros but not intermittent fasting because technically it’s not a diet. So instead of thinking about what to eat and what not to eat I know if I fast for 1 or 2 days a week I am covered as long as I eat as I usually eat on the other days when I am not fasting, I must not try to eat extra food just because I was fasting. So I usually consumed 2500 calories to 3000 calories per day before I started fasting, I have not decreased the calories I eat on non fasting days so in a week I am eating at least 2500 calories less than before I started fasting or 5000 calories less if I fasted for two days during that week.

Think about it this way, to lose one pound of weight in a week you have to decrease 500 calories per day so that at the end of the week you are at a deficit of 3500 calories which equals 1lbs of fat. With eat stop eat you achieve this quite easily especially if you fast 2 days per week.

3 weeks eat stop eat ripped abs from side
3 weeks eat stop eat, abs from the side


How I coped with the not eating


I have used intermittent fasting before last year when I was doing 16 hour fasts daily and I did struggle a little at the beginning last year but I got used to it, this time around I have been finding it relatively easy. The thing I have been struggling with is keeping myself busy so I do not think of food. The hunger does not get to me, I feel just fine it’s just that I have programmed eating regularly into my brain that I sometimes find myself going to the kitchen to make coffee or a sandwich/snack then I realize I can’t eat anything because I am fasting, it’s not like I am hungry then just used to the action of eating, missing the feeling of a full stomach, my stomach is not used to being empty. You can drink coffee when you are using eat stop eat fasting method, but it has to be black coffee with nothing else, no sugar, milk or cream. Coffee by itself almost has no calories I think its 1 cal or 2 cal, the things you add to sweeten it carry the calories. I don’t like black coffee with no sugar so whenever I find myself heading to the kitchen I drink a glass of water instead then I go and find something to keep me busy so I don’t think about food.

eat stop eat results in 3 weeks
Eat stop eat 3 week progress picture/selfie

Am I seeing results yet?


I often had a little belly because my stomach was always full of food or bloated, but as soon as I started fasting that problem is solved, my stomach is always flat again and my ab definition is coming back (they were starting to disappear). My sister was teasing me calling me fat, telling me I eat too much, and a few friends I had not seen in a couple of years saw me in town, they were like "wow bro you have gotten buff, now you gotta work on that stomach". My goal with the fasting is to see how defined my muscles can get, to see how lean I can get whilst keeping my muscle mass. I also want to make my lower abs visible, so the fasting will help me get rid of the most stubborn belly fat that sits just around and below the belly button.

Watch the video below to see how I am looking on week 3 of Eat Stop Eat



Eat stop eat has been updated this year so it has double the content

Click here to find out more about the updated Eat Stop Eat



Do You Need Supplements to Get Bigger

18:23 Eugene Madondo 0 Comments

So many people out there wonder if they need supplements in order to get bigger, mostly because all of the top fitness models and bodybuilders out there use supplements often many at a time to help them out. This brings into question if one can get a great body without using any supplements and what exactly is the role of supplements in muscle building?

Can you build a great body without supplements?




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Yes you can build a great body without supplements; I can personally tell you that most of the weight I have gained has been without the use of any supplements. I went from about 64kg to 77kg (thats 13kg [28lbs] of weight gain)without using any supplements and then I tried creatine monohydrate for a month and I only gained about 1kg whilst taking creatine that first time (who is to say I would not have gained that 1kg regardless). I recently only bought whey protein so I could increase my protein intake since I felt that some days I was not eating enough protein in my meals, but I could have easily just got some peanut butter and lots of chicken breast instead.  Supplements are not the main factor in weight gain, what is the most important when it comes to gaining muscle is that you lift challenging weights consistently, and the second part is that you eat a balanced diet with enough protein to build and repair muscle but also to maintain any muscle mass you have. A lot of the muscle gain has to do with whether you are in a caloric deficit or a caloric surplus, obviously if you want to gain muscle and general size which won’t be 100% muscle you have to eat more calories than your maintenance calories. I talk about the Bar Brothers a lot on this blog because they are great example of what’s possible without supplements and without a gym or weights, they prove that all you really need to build a great body is some form of consistent resistance training ,to eat enough and to eat well, it’s really that simple.
 
Do you need whey protein and creatine to build big muscles
Supplements I am currently using whey protein and creatine monohydrate

What do supplements do for you?


So I will start off by defining what a supplement is so we get a clear understanding that they are not a replacement of a good diet but are meant to support a good diet and workout program.

Supplement – is something that completes or enhances something else when added to it.
Supplement – a substance taken to remedy the deficiencies in a person’s diet.

So by this definition you use supplements to cover up for anything you feel is lacking or to improve something for example there is creatine in food we eat (meat) but it’s not in high quantities so we supplement with creatine monohydrate or creatine ethyl ester in order to increase the amount of creatine in our body. I said above that I recently bought whey protein because I felt that on some days I was not eating enough protein, so you could say I am using the supplement whey protein to “remedy the deficiencies” in my diet.

The general use of supplements is to make more energy available, to make your gym sessions last longer, to make conditions in your body support muscle building and recovery, to make you stronger and to boost your natural muscle building hormones etc.


Should you get supplements?



If you have the money, I say why not? If you do not have the extra money I say don’t worry about it, you do not need supplements they only provide an advantage, they are a want not a need. What you need to get bigger is resistance training and proper nutrition which I have been stressing throughout this post. Some supplements are over hyped in my opinion and they are just a waste of money, an example I would say is creatine X4 vs creatine monohydrate powder, I personally tried both and feel like you are just wasting money buying the more expensive X4 when I feel both work just the same when one is advertised to be more effective (if there are any differences in performance I feel they are so small that they are unrecognisable). Also I feel that often supplements have a placebo effect in that even if some don’t really work you would not know because you would be convinced that since you are taking a certain supplement you should be stronger and end up feeling stronger regardless of whether it’s the supplements or your mind making you feel stronger.

Oh and one more thing I mentioned bar brothers earlier so here they are doing their thing

What is the best workout in the world?

00:00 Eugene Madondo 0 Comments

People like knowing what is the best [INSERT SOMETHING] in the world. We are a competitive species there has to be a winner and loser in whatever we do, we want results...no I mean we want the best results. So anyone getting into fitness will want to know what the best workout program is to gain muscle fast or to lose weight in the fastest time possible. There is just one thing though, that question is not easy to answer. A lot of fitness, weight loss and diet products out there claim to be the best because the word “best” lures people in. We think why should we just settle for good results why not get the best result?

What kind of workout is the best for gaining muscle or losing weight?


So I am going to go ahead and tell you that most workouts work, some may lie and claim to achieve certain results in unrealistic time just so you buy them. For example never buy anything that promises you 30lbs of lean muscle gain in a month or two, you will have to be a beginner and have the right genetics to be able to do that in a year or you would have to take illegal supplements as well as work your butt off in the gym to achieve such ridiculous results.

What is the best workout in the world?
SUN's OUT GUNS OUT|gymandmotivation

Also never buy something that promises you super fast weight loss, every week...sure obese people often lose big weight their first couple of weeks training and dieting but that is mostly water weight and things slow down as they slim down to normal size. So if you are not obese or overweight by BMI standards do not expect to lose 10lbs every week and do not buy anything that promises things like that because you are setting yourself up for disappointment and whatever it is its probably unhealthy and cannot be maintained for a long period of time (in which case you will gain back all the weight you lost).

Some women fear weight while other embrace weight and become fitness goddesses
Eleonora Dobrinina trains with weights while some women fear weights so its all about personal choice

Different Workouts Work for Different People


How well a workout works for you will depend of what your goals are for example someone training for an endurance sport does not train like someone training to compete in a power-lifting competition. So if you just want to get fit and have abs, you may not necessarily train like someone who is training not only to be fit but to get big and look like Arnold Schwarzenegger in his prime. Also people training to get strong powerlifting style often use low reps and super heavy weights doing basically 3 lifts (squats, bench press and deadlifts) and they usually have a lot of bodyfat compared to bodybuilding type guys who use all kinds of reps but mostly 8-12 range and use different kinds of weights and a range of isolation and compound exercises to get super shredded to very low bodyfat percentages.

Also if you are trying to get fit and have a nice body to the general public you don’t even need to join a gym, you can train using calisthenics at home or a local park. If you want a body that is well muscled from neck to calves you have to join the gym or lift weights but even then the workout you choose to do (you will probably try different workouts until you find one that works for you, even then you will change it every once in a while to break plateaus).

Doing a workout that matches your personality and that is fun for you is the best way to get results because you will stick to it longer and therefore get results a lot of the time people fail to reach their fitness goals because they quit too early and there was no progression in their workouts. So some people prefer to go train in groups so that they feel like some sort of a community. Think about cults like cross fit. Some people would rather work out at home but with an instructor so workout programs like Insanity and P90X work best for them. Calisthenics is also a big thing nowadays with people forming calisthenics crews and competitions.

Body type also affects the way you train and which workout fits best with your goals

3 bodytypes and how it affects workout and training
3 Body Types


In addition to what I have just written above people with different body types have to train differently in order to look the same. For example on stage at a fitness competition you may see all these ripped guys at extremely low BF but all of them have a training style that works for them, an endomorph does not train the same way an ectomorph or a meso morph trains, he probably has to work twice as hard to get ripped and stay ripped, an endomorph has to eat the cleanest and do the most cardio, where as an ectomorph probably found it easier to slim down and finds its easier to stay ripped, he may actually not even do cardio but is ripped. The ectomorph also probably found the gaining of the muscle the hardest part of getting ready for the competition. The Mesomorph probably found it the easiest to get ready, he bulked up nicely and did some cardio and cleaned up his diet to shred away the fat keeping as much muscle as he could, but it doesn't mean it was easy for him. Just that his journey was easier than the other two. Check out this article I wrote about body type and metabolism and how it affects weight gain.

Good form will get you far


Also if you are going to be lifting weights good form is more important than the heaviness of the weight you are lifting (good form gets you far no matter what type of training you are doing), you want to get the best of every weight you lift, you don't want the weighting getting the best of you from the get go, if so you are asking for injury and robbing yourself of gains. Lifting to get big is about getting the best of the weight with good form for the first few reps and getting more tired with every rep until towards the end of your set the weight starts to get the best of you. Here are some tips on good form when doing heavy compound exercises (which are great for gaining mass)...

Be Patient, Sweat for a bit


So just choose a workout program that fits your lifestyle the best, choose a workout that you enjoy. This will allow you to stick to it and as you progress in the level of lifts or exercises you do, you will also make progress in appearance and strength as well.   Consistency is what it is all about, get rid of all this get quick results mentality and realize that great bodies come with time and hard work, read this article to read how much muscle you can expect to gain naturally each year (get educated by gurus).Work hard, be patient and you will get a kick ass body. Peace out!