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Features an excerpt from the new fitness book 40 page guide to ripped abs. Our ever so popular caption this and photoshp tutorial. Also our spotlight this month is on fitness. Take the thirty day body transformation challenge. Mach 10 is growing. Next month we will feature casting calls and a list reputable photographers to work with based on a survey.
Citation preview
Mach 10 June2014
Spotlight on fit-
ness: 30 day Chal-
lenge
PhotoShop
Tutorial
DIY Hair Style
Caption This
Excerpt from 40 page
Guide to Ripped Abs
A healthy twist on
Fast Food
Exert from 40 Page Guide to Ripped Abs
By Joe’l Ash
So its summer time and you look at yourself in the mirror and realize that
you want to obtain great defined abs like me model Joe’l Ash in the above photo.
You do at least a thousand crunches a day but seem to have no results. You’ve
wasted money on thousands of ab machines only to still find great disappoint
when you look in the mirror and see no definition.
So after two kids what is the secret to my success? Well the answer may
simply surprise you. What I have written here in this book is the personal meth-
ods and instructions I have used to obtain my tightly toned and sculpted abdomi-
nal muscles.
Forget your machines, diet pills, and countless sit– ups. Obtaining the cov-
etous six pack abs is easier then you think. Now I’m telling you that you will wake
up over night after following this with a flawless six pack. But following the
proper steps I will list in this book you will be well on your way.
Now I am that person that can eat for three and work out for about 45 min-
utes a day and still maintain my small frame of a size one standing at roughly 5’2.
I’m sure everyone knows someone like that and after giving birth to two children
dren who are now school age I find a lot of females get disgusted by the fact that I
look like a child has never been inside of my body. Even though genetics plays a
big roll in a persons body type and health problems may incur and cause exercise
Issues I am here to say that if I can do it as person that has hypothyroidism from
absolutely no thyroid then you can most certainly obtain your goal.
So firstly I will start by busting a few myths that a lot of people have when it
comes to obtaining your wash board abs.
MYTH ONE:
You can eat all you want and just do a 1000 crunches and you will have a wash
board
You can do 100– 5000 crunches a day but you will not see those envious
wash boards if your diet is lousy. You are literally what you eat so if you eat gar-
bage you will look and feel like that. The best thing is to eat clean and in modera-
tion. So if you have a bad diet then no matter how many crunches or sit-ups you
do you’re abs will not be visible unless you clean up what you eat.
MYTH TWO:
Carbs are the enemy
I’m sure that we’ve all heard a person or maybe you’ve even done it yourself
go on this no carb diet because they feel that carbs destroy abs. The truth is carbs
are an essential nutrient that your body needs. Now fast digesting carbs, however,
like the ones found in bread, sports drinks, and potatoes can cause insulin spikes
that can aid in the increase of belly fat so its best to consume these carbs post
work out. Those will help aid in the recovery of you muscles. Instead get your
good carbs from veggies, fruits, whole grain items, oatmeal, and beans. And a
good general rule of thumb I follow is if you can’t pronounce it don't consume it. I
always like to know what’s going into my body.
MYTH THREE:
Sit-ups and Crunches are the only way to work the abs
While sit-ups and crunches are the most popular exercises to be performed
they are not the only exercises to target abs for a strong core. Abs are just like any
other muscle. They need strength and resistance to get stronger. I will cover a list
of exercises that will build a stronger core as you progress further in to this book.
MYTH FOUR:
Let me take a supplement
“ Oh I failed my diet I will just swallow a fat burner and it will all go away.” If
you have that mind set you are wrong. All though there are great belly fat burning
agents out there they don't seek and destroy immediately making up for any short
comings you may have had while training to get your six pack. There is no instant
fix for hard work and dedication. The only way to get your abs to show through is
by less body fat and more muscle.
MYTH FIVE:
Slow reps verses Fast reps
Some will say slow reps are better. Others will say fast reps are better. I say
mix it up. Slow reps can focus on good form. Take it slow work it out. While fast
reps can increase heart rate and allow for weight loss. Plus if you mix things up
you will not fall into the dreaded Plateau .
MYTH SIX:
Train your abs daily
Your abs are just like any other muscle of your body so if you have a day that
you train a particular muscle do this with your abs. Although I train my abs on a
daily basis just because its harder for me to hold on to muscle mass so if you find
yourself having a difficult time holding on to muscle mass then by all means train
them everyday. I would say that it depends on your body. Keep in mind every-
Body’s body make up is different. What works for one may not work for someone
else. The best advice I can give you on this myth is find what works for your body.
MYTH SEVEN
Running will reduce belly fat
Running is actually the worst exercise to reduce belly fat and allow your abs
to show through. Runners tend to be skinny fat or skinny skinny but lack the mus-
cle tone and definition. Instead cut the ten mile run and sprint for 20 minutes or
jump rope or do jumping jacks. Those are actually more beneficial in belly fat re-
duction.
MYTH EIGHT
You need fancy gym equipment to work out on
This is beyond false. There are several body weight exercises that can be per-
formed to work your abs and other parts of your body so you do not need a heavy
piece of equipment to help. Especially if you are just starting out. There are many
other things you can do instead. I will cover those further into this book. Remem-
ber Abs are a body fat percentage game.
MYTH NINE:
Add more sets
Adding more sets and reps and killing yourself with sit ups is not going to
burn off the extra calories from the apple pie you’ve just eaten . Spot reduction
only occurs in dreams and in fairy tales. You can’t spot reduce your way to a per-
fect six pack no how. Instead add a little cardio in the mix of your strength train to
minimize your belly fat. Follow a strict diet or cut your calorie intake by 100-200.
MYTH TEN:
Side bends will carve your abs
This is false. All side bends with a weight in one hand will do is build your
obliques which will make your waist appear wider and your shoulders narrower.
Not what you want at all. And now it will not get rid of love handles if you have
them. It will strengthen your core and trunk rotation if your in it for a sport.
Now that I have just busted ten common myths about building abs that you
may or may not have known I will take the time to explain to you what your ab-
dominals or abs actually are. Its no secret that a great mid section can attract the
opposite sex so if that’s your goal you have to build your abs. Yes build and de-
velop just like you would any other muscle. Do not be afraid of this because you
won’t get a bulking mid section from building your abs since the rectus abdominis
is a relatively flat muscle. It runs from the bottom of the rib cage to the pelvis and
the lines or divisions that you see when your abs develop are from the tendons in
that muscle. The abdominals are like an internal girdle and if properly train give
you a tight toned mid section.
There are actually three layers of the abdominal wall but what most people
train is the rectus abdominis muscle which is the muscle mentioned in the first
paragraph. The muscle is crossed by three tendinous intersections called the linae
transversae. The rectus abdominis is enclosed in a thick sheath formed, as de-
scribed above, by fibers from each of the three muscles of the lateral abdominal
wall. They originate at the pubis bone, run up the abdomen on either side of the
linea alba, and insert into the cartilages of the fifth, sixth, and seventh ribs. In the
region of the groin, the inguinal canal, a passage through the layers. This gap is
where the testes can drop through the wall and where the fibrous cord from
the uterus in the female runs.
This a diagram of the
rectus abdominis
Proper Diet and Exercise
can allow this muscle to
show through like mine.
Now that I have busted some common myths and explained to you as the reader
what muscles you are actually toning I’m going to go over a few helpful tips that
will aid in the process of achieving that great six pack…
Exert taken from 40 Page Guide to Ripped Abs. Copyright 2014 written by Joe’l
Ash
If you would like to read more from the book in-
cluding tips and numerous successful workout routines
then pick up this helpful book available on Amazon.
There are multiple work out routines in this book that
include free weights, therabands, and just plain body
resistance exercises. These movements are simple and
prove to be affective at toning tightening and helping
to achieve the six pack that you desire.
As with any new work out routine or diet it may
not be suitable for all people. So even though there
are exercises included on how to work your abs with a
bad back please check with your physician before be-
ginning any physical activity and find out which set of
exercises would be most beneficial to you the reader
in your current state. And this book or article is no
way intended to treat or diagnosed any aliment.
SPOTLIGHT ON FITNESS
Summer is right around the corner and a lot of
models are getting ready to for competitions or
bikini shoots. So if you are a model that does bi-
kini shoots or competitions take the thirty day
body transformation challenge with Model Joe’l
Ash
What will be done during this transformation chal-
lenge? Well its thirty days. Everyday you are to
eat and train and sleep for eight hours. Hard core
dedication. In the process not only will you find
that through this you are transforming your body
but you are also cleaning out while promoting self
discipline and dedication.
Train your body everyday. Follow a good diet that
promotes muscle gain and proper strength train-
ing exercises. Take a photo everyday or yourself.
It must be a three quarter body shot in work out
clothing.
SPOTLIGHT ON FITNESS
You can send your photos and strength training work
out routine along with your first name to
[email protected] with body transforma-
tion challenge in the subject line. You can also like and
post your photos directly to our facebook page if you
desire at
https://www.facebook.com/pages/Mach-
10/181518371880707
Like the page first and either message us your progress
or post it directly to our wall. Don’t be afraid to show
off your hard work and dedication.
This is just not for the models out there but anyone
could do. Just if you’re a model let us know. We are
curious to see everyone’s out come thus far.
Lets make this fun and great. Who is up for the chal-
lenge. Let us know.
Maybe next time we will shine the spotlight on you
30 Day Transformation
Challenge Selfies.
Show us your Day one
fitness Selfie
CAPTION THIS
Come up with a witty caption for this photo
and submit it to us under the contact section
of
Www.mach10magazine.webs.com
CREATE A BILLIARD BALL IN PHOTO SHOP
Before you proceed, make you sure have the 3D option available in the
version of Photoshop you are using. Also, some of the 3D functions used
in this tutorial may differ or may not be available in older versions of
Photoshop.
1) Open a new document with
the following settings:
2) Set the Foreground and Background color to light and
dark blue, respectively
3) Select the Gradient tool. Drag your cursor vertically downwards on
the image to form the background.
4) Go to Filter > Noise > Add noise and make the following changes:
5) Go to Filter > Blur > Gaussian Blur and make the fol-
lowing changes:
6) Open a new layer and select
the Rectangular Marquee Tool. Drag your cur-
sor form the leftmost side of the document to
the rightmost side to make a rectangular selec-
tion of height 4 inches. This rectangular selection should be created on
the vertical center of the document. Check with the side rulers to ensure
this. If you do not see the rulers, press CTRL+R.
7) Press SHIFT+F5 to open the Fill dialogue box.
From the Use drop-down menu,
choose Color and select the color Yellow. Click
OK. Do not deselect the rectangular selection.
8) Open a new layer. Right click on your selec-
tion and choose Select Inverse. Press SHIFT+F5
andFill the selection with White. Deselect the
selection (CTRL+D).
9) Open a new layer. Select the Elliptical Marquee
tool and draw an ellipse right in center of the Yel-
low stripe. Fill this selection with White.
10) Select
the Text Tool to type in the number
‘8’ as text. Ensure the following settings:
11) Select all of the four layers you have created, in-
cluding the Text Layer.
12) Go to 3D > New shape from
Layer > Sphere.
Your Billiard Ball is now ready. We are now going to add some ef-fects to it.
13) Double click on the Layer thumbnail
to open the 3D Panel. Click on Filter: by
Materials. Click on the
icon for Environment and select Load Texture.
I have used the picture shown to the side. You
may select whatever picture you like.
14) Go back to the 3D Panel and click on the Environment icon and choose Open Texture.
15) Go to Filter > Blur > Gaussian Blur.
Change the radius to 3.0px and click OK.
16) Now, go back to the original document and on
the 3D Panel > Filter by: Materials, make the following
changes.
17) On the 3D Panel, open Filter by: Lights and
make the following changes to Infinite Light 1.
18) Then make the following change to Infinite
Light 2:
HURRY!!!
SPOTS ARE GOING FAST!
A Healthy Twist on Fast Food
19) To get Infinite Light 3, you’ll need to create it. So click on the icon
shown:
20) And now make the following changes
for Infinite Light 3
20) Create an Image Based Light using the same
option as before and then make the following
changes:
Final Result:
DIY HAIRSTYLE
Get your copy Now. Contains simple but delicious clean eating
recipes for anyone with health problems or just looking to
clean up their diet. Sold out on Amazon when listed the first
Day. Sells for 12.00 plus S&H