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10 MIN SIXPACK WORKOUT / No Equipment | Pamela Rf



NO EXCUSES ♥︎ a quick & intense workout to target your abs. You don’t need any equipment or weights!!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN.

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VIDEO, CUT & EDIT: Emrah Bayka

emrahbayka@gmail.com

MUSIC by Epidemic Sound

CONTACT ME (business inquires):
pamela_reif@icloud.com

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5 Muscle Building Foods You Should Eat Every Day



5 best muscle building foods you should eat every day to build muscle.

Buy MuscleBlaze Whey Protein, 2 kg, Rich Milk Chocolate here :
Buy MuscleBlaze Whey Gold Protein, 2 kg, Mocha Cappuccino here :

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Muscle Building 101 for Men (GUARANTEED GAINS!)



Train with me for 90 days –
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If you have been wanting to build muscle but you just haven’t been seeing the results that you have been looking for with other workouts, it is time to rethink your approach. In this video, I’m going to give you a muscle building 101 course on the most important things you need to focus on when it comes to building bigger muscles and achieving muscle hypertrophy. No gimmicks or phony shortcuts needed here. Just pure muscle building science to help you get over the hump and start packing some size on your frame.

To get you started, it is important to understand that everything comes down to just one concept and that is the intensity of your training. Now I don’t just mean how psyched up you are to tackle your next workout. I mean, in addition to that, how intensely focused are you on achieving your goal? If you are as much as you say you are, then you will realize that there are many things that need to be addressed outside of just showing up to the gym and trying hard.

It starts with a plan. No successful lifter has ever built appreciable amounts of muscle size without having a plan for getting there. I’m not just talking about knowing what you are going to do in the gym that day (although that would be a great start)! I’m talking about knowing how this workout is going to impact the next one and the next one after that. With a goal in mind you need to have a map for getting to your goal and it starts with knowing what steps you are going to take from one workout to the next.

With that in mind, it is now time to actually start lifting the weights. From here, the intensity that I hinted at in the beginning becomes crucial. Are you simply counting to 10 or 12 or are you pushing with every bit of effort with the rep count secondary? I hope it’s the latter. When it comes to training for more muscle size you need to realize that your effort will dictate everything. Overload is critical. The use of compound lifts to build up a strength base is a must in order to set the stage for growth. Your use of other techniques (like volume training) should still equate to an overall overload if the end goal is to get bigger.

This is where many people fall off the path. There is simply no way around hard work when you are trying to build muscle. Which leads us to the next point and that is, once your set is done what are you doing with your time. If you sit around and let far too much time pass between sets then you are dramatically decreasing the effectiveness of the workout. Rest times should be prescriptive and serve to keep your muscles stressed for the entire workout. They should not be looked at as times to jump on social media and take you out of the frame of mind necessary for building muscle.

In fact, some people ease into their rest periods too quickly. I believe that the use of some sort of set intensifying technique (like drop sets, forced reps, negatives, super sets, etc) is a great way to ensure that you tap into the reserves that your body was likely hanging onto that your mind was unwilling to let go. If you want to achieve greater muscle size you are going to need to interrupt that thought pattern and train harder. I always say, you can train hard or you can train long but you can’t do both.

Finally, every natural lifter knows that the only way to build bigger muscles is to allow your body to recover between workouts. This simply can’t happen if you aren’t prioritizing it. In fact, I would say that even if you get everything else right up to this point, if you screw this up, you will blow all opportunities to grow as big as possible.

If you are looking for a complete program that helps you to do each of the steps laid out here day by day, head to and get the ATHLEAN-X Training System. I will literally coach you through every single day and make sure you never forget how to apply each of these concepts to your workouts and meals. In no time, you’ll be looking like an athlete by training like one.

For more videos on how to build muscle fast and the best workout for building mass, be sure to subscribe to our channel here on youtube at

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Toe Taps – Leg ups – Exercise For Sexy Fit Abs – Sexy Model Fitness



New and unedited videos at:

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Exercise/Workout Full Training 100% Amazing Urdu/Hindi



Exercise/Workout Full Training 100% Amazing Urdu/Hindi
Do you want to live healthier but lack the motivation to exercise?
Install JEFIT and you’ll have your own personal trainer & workout tracker app
to help you stay motivated. Millions of users have already joined JEFIT
and we want you to be part of our family!
JEFIT is one of the most simple workout apps for recording and logging your fitness exercises.
With it you can easily track workouts and progress, create routines or access the largest exercise database
manage your stats and synchronize your data.
JEFIT is one of the most simple personal trainers for all types of exercisers,
from bodybuilders to regular gym goers. JEFIT makes recording and logging your workouts a breeze,
helps you create custom fitness routines or access 1300+ free exercises, and offers powerful workout reporting.
Let JEFIT handle your training data and get back in the gym to see that working out can be easy!
Here are the main reasons why you should join millions of other JEFIT users:
? Save Time. Most workout apps require constant interaction thus you waste time configuring apps instead of working out.
JEFIT is different, it helps you focus on your actual workout by providing simple interactions.
It preloads data based on your history, lets you save gym logs with a single tap and auto-starts timer.
Forget pen and paper, just stick to your goal and let JEFIT handle the rest.
? Live Healthier. No matter the weight, everyone needs to exercise to live a better,
healthier life. With JEFIT you can set goals (i.e. reduce body fat) and create your own custom
fitness plan to help achieve those. Aside custom routines, JEFIT also comes with over 1300+ detailed
and animated fitness exercises powered by the community. No matter if you’re a professional bodybuilder or
a regular user, JEFIT has a workout routine for you.
? Save Money. JEFIT helps you save money by providing your own pocket personal trainer.
No need to spend money for a real trainer when JEFIT gives you access to thousands of free workout routines,
a fitness pal that records any exercise-related stats and makes you a part of a community that helps you stay motivated.
JEFIT is the workout tracker that will keep you focused and strongly motivated to achieve your fitness goals.
Install it now to get a fitness pal on your path to living a healthier life

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