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Proud of his pecs: Filip Jurka, the 22-year-old Czech bodybuilder, knows how to sculpt his body in the gym and shows the impressive result in new galleries and videos Performer AKA Filip Top, Radim Krasno, Elgin Lars, Philip Denim Filip Parker, Filip Dean Birthday No data Astrology No data Birthplace Europe Years Active 2007-2008 Ethnicity No data Nationality/Heritage No data Hair Color No data Height 6 feet, 0 inches (183 cm) Weight 182 lbs (83 kg) Tattoos No data Piercings No data Comments There are no comments for this performer. Website No data Filip started his sport career in year 2006 and is vice-champion of the Czech Republic. Next season will be more difficult for him because he will start in junior class with older and heavier bodybuilders and therefore needs to gain some weight. His muscle definition and separation is perfect ? it could be his main advantage. Filip is studying high school (electro focus), likes sports and music. Gym photos was taken in gym Big 1 Brno, Czech Republic Date of birth: 1988 Filip Jurka - Workout - Perfect Body http://www.getsixpack.infoyt.com The How to Guide For Six Pack Abs The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation... but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs. MORE INFO http://www.getsixpack.infoyt.com Step 1: Nutrition This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing you from seeing your abs: -white bread -pasta -soda -candy -dessert -fast food -hydrogenated oils -sugars -fructose corn syrup MORE INFO http://www.getsixpack.infoyt.com Instead, eat the foods that will help you reach your six pack goal: -oatmeal -olive oil -whole grain breads -fruits -vegetables -nuts -eggs -natural peanut butter -chicken -fish -protein -green tea -water Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible. MORE INFO http://www.getsixpack.infoyt.com Step 2: Exercise You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it. The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week. MORE INFO http://www.getsixpack.infoyt.com Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up. Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do. MORE INFO http://www.getsixpack.infoyt.com Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs. Another routine that will help you get a ripped stomach and a lean physique is called the Truth About 6 Pack Abs. It's a best fitness program because it works and it over-delivers. Click here for more info http://www.getsixpack.infoyt.com