Archive for January, 2010How do I get an six pack abs?Tuesday, January 26th, 2010I’m in pretty good shape. But my thing is abs. I can do at least 200 sit-ups a day and still no six pack. What do I have to do o get them? I’ve heard it involves what you eat has something to do with it. So help me please. Fat Loss Tips While Building MuscleSunday, January 24th, 2010
http://undergroundStrengthCoach.com http://UndergroundDiet.com http://UndergroundSandbag.com Distributed by Tubemogul. Duration : 0:4:53 The ONLY way to get SIX PACK ABSSunday, January 24th, 2010
http://www.YourSixPackQuest.com For muscle building workout program, visit http://www.VinceDelMonteWorkout.com This Is The Site That Includes The Most Powerful & Effective Fat Loss Training Workouts. You Are Guaranteed To Lose Up to 3.8 Pounds Of Body Fat Each & Every Week Until You Have Six Pack Abs. To Get A Selection Of Weight Training Workouts, Meal Plans & Cardio Plans, Visit Our Site http://www.YourSixPackQuest.com Six Pack Abs Workout program http://www.YourSixPackQuest.com Muscle Building Workout Program Duration : 0:1:40 How long will it take to get six pack abs?Sunday, January 24th, 2010im 13, 110 pounds with some fat on my stomache that im looking to get rid of. i started yesterday doing 6 sets of 50 sit ups with a five-ten minute break between each set. how long will it take for me to get six pack abs? Are Oprah’s Fat Loss Tips Making Her (And You) Fat?Thursday, January 21st, 2010
Duration : 0:4:21 How to Get Six Pack Abs : Abdominal Crunches Using an Exercise BallThursday, January 21st, 2010
Expert: Jacob Garcia Duration : 0:2:4 Stomach Exercise To Lose Belly FatWednesday, January 20th, 2010
There is no magical gizmos or high tech gadgets to help you get your abdominal muscle. You have to exercise to flatten stomach and get a lean, defined six-pack. Your dream of getting a sexy body with flat and trim abs is within your reach! Sculpt up with lower abdomen exercise and get rid of those love handles with exercise. Here is how! Stomach Muscle Exercise A good abdominal workout program requires high intensity muscular overload and an increase in intensity progressively. Stomach exercise must be performed carefully so that the lower back is supported properly. Stomach exercise can help build the entire abdomen region because the upper and lower abdominals are not separated and are connected. Of course, there are some stomach exercises that can help build and strengthen specifically the lower and upper abdominal muscles. Lets have a deeper look into the muscles in the abdominal area. The Rectus abdominals is the muscle that stretches down the stomach from your ribs to the hips. The external and internal oblique run down the sides of the waist and their job is to rotate the torso and assist the abdominals during curling and twisting movements. Stomach exercises are needed to tone or harden the muscles in that area. Not only that, the layer of body fat that is covering the abs must be burn off and this could be only done with proper eating plan. Try to increase your protein intake and limit your carbohydrates, eating a low carbohydrate diet is said to be one way of tackling flabby abs along with a sensible abs exercise routine, strength training and cardio exercise. Stomach exercise Stomach exercise must be followed religiously and is all about frequency rather than intensity. No exercise must be continued if it leads to pain or extreme discomfort. The best stomach exercise program can also help you achieve a flat and tight stomach. Many an abs exercise can be performed on the floor. Like any other muscles, the abdominal muscles will react to resistance training like bicep curls and crunches. A simple pelvic tilt performed while sitting in a chair can strengthen your abdominal muscles and help support the back. Best Stomach Exercises Crunch Lay on your back and knees bent, lift your shoulders off the floor. The emphasis is on moving the ribs towards the hips. Reverse Curl Lay on your back, bend your knees towards the chest. Keep the hips on the floor. Contract your abdominal muscles at the same time. Your lower abdominal exercise program must include reverse curls. Leg raise Single leg raise involves raising one leg from the floor. The double leg raise involves raising both legs from the floor at the same time and this works as an abdominal muscle exercise. Lying leg raises are ideal lower abdominal exercise Abs exercise with the ball The stability ball is an effective training device for the abs and lower back. Due to the curve of the exercise ball, the lower abdominal muscles get trained better on account of the greater range of motion. Bicycle It was ranked the best abdominal exercise by the American Council on Exercise. When performed with the abs muscles pulled, this exercise does great things for you. Plank For this exercise program, you need to position yourself for a pushup and hold the pose. Ensure that your body is in one long, straight line from head to toes. Captains chair This abs exercise involves standing on a gym chair and gripping the handholds. Press your back against the head pad and slowly lift your knees towards your chest. The back must remain straight. Postnatal stomach exercise A lot of women just cannot wait to get back in shape after childbirth. But before they can participate in any postnatal weight loss exercise program, they have to consult their doctor first. Pelvic tilts and simple abs contractions are an ideal way to start on a postnatal lower abdomen exercise program. Combined with Kegels exercise, you can get your pelvic floor muscles back in shape. Isometric contractions can even be practiced with the baby on your stomach. Stick to a steady lower abs exercise program and watch the flabby skin harden. Stomach exercise to flatten stomach Getting a lean defined six-pack abs is a dream for most of us. Millions of dollars are spent yearly in the process of achieving a flat stomach and trim waistline. There are many gadgets that are sold to those seeking an exercise program getting the stomach fat down. The first step towards a lean waist and flat stomach is to remove the fat that sits on the abs. A combination of cardiovascular exercise program coupled with a low fat diet aimed at preventing fat can do wonders. Stomach exercise program would include the following: Forward flexion exercises such as sit-ups and crunches. Rotational exercises such as trunk rotations and standing twists Stomach Exercise for love handle Love handles are a misnomer, as all women would love to shun them. Love handles are the ugly fat belts around the waist. This lump of flesh starts at the side of the bra-line and extends all the way down the back. Aerobic exercise aimed at this region can help you shed those love handles. Exercise for love handles involve exercising the oblique muscles to tighten up the sides of the waist. Abs crunches could also do the same. Here is an easy stomach exercise for the oblique that you can do at home. Sit upright with a stick across the back of your shoulders. Twist from side to side. Side bends also work wonders on love handles. Keep at it and watch these muscles firm into place. Chung Leong Yu Your Cardio Workout Routines are WrongWednesday, January 20th, 2010
Below is an interview about cardio workouts done by Craig Ballantyne. This presents a great example of how cardio workouts are typically misused by exercise enthusiasts in their attempts to lose body fat. You’ll never get those six pack abs if all you keep doing are the same boring cardio routines over and over. Expand your thinking, and shrink your waistline! Everybody assumes that you must do endless hours of cardio workouts to get ripped six pack abs. But this is simply not true. In fact, if you quit wasting so much time with boring slow cardio routines and change your workouts much more strategically, you will get those six pack abs much faster than you thought was possible! Let’s look into how one female cardio workout fanatic finally lost her excess belly fat and revealed her six pack abs with the help of the innovative Turbulence-Training workouts! Craig: C-J, let’s start with a bit of background on yourself and what your goals were when you discovered interval-training and strength training. C-J: Ok, I’m a female in my middle 30′s and your typical office professional who spends many long hours in front of the computer. With regards to fitness and nutrition, I grew up realizing the importance of being active and staying healthy. So while I’ve stayed active for most of my life, I recently realized that I still had a lot to learn about both training and nutrition. When I first discovered the Turbulence-Training Workouts, I was looking for an improvement in body composition. I had been introduced to weight training a year or so earlier and had made some really good progress, but had gone past that “new stimulus” effect, and really needed something different to kick my results up again and break the plateau. Craig: How were you doing before? C-J: Well, during grad school and working full-time I let my fitness slip for the days and evenings tied to a computer, and the joys of eating at restaurants once or twice a day. I had gained about twenty pounds and was at my heaviest weight ever at about 160 pounds. Once I finished night school, I added exercise and nutrition back to my priority list and lost those twenty pounds, mostly from running five days a week. The 2nd stage started when I discovered weight training. I was at about 142 pounds at the time and about 28% body fat. After about six months I lost another 8-10 pounds and 7% body fat. So when I started the Turbulence-Training program, I had already made decent progress as I was down to about 133 pounds and 21-22% bodyfat. Craig: What were your workouts like before Turbulence Training? Why did they not work as well? How have you since improved upon those workouts? C-J: Before Turbulence Training, I was a “same-pace” cardio fanatic, and I ran 3-5 miles three times a week and strength trained using a four day body part split routine. This plan worked ok for about six months or so, but then I just stalled out and the plateau set in. I’m not exactly sure what the culprit was, but I just knew that I needed a different type of workout program to try. So when I first started strength training and interval workouts I was skeptical that such a short workout only three times per week would be good enough. I soon realized that strength training and intervals kept the intensity levels higher during EVERY workout, so the 3 days and 2 super sets were actually much more efficient than my four day body part split and three days of running. I also got on an interval training program and reduced my slower “same pace” cardio runs to about one day a week. Craig: How have the interval workouts and strength training helped you improve your shape? What benefits and results have you achieved? What are your improvements compared to your before stats? C-J: I am definitely stronger, leaner, and faster than before. Strength wise, I can finally do chin-ups and pull-ups, something I’ve always wanted to be able to achieve. I have also improved my 5k time by two minutes. I also finally have the muscle tone and athletic body shape that I have always wanted. When compared to my before stats, I have had to throw the scales out the window and use the mirror and compliments I’ve received as my guide since I have gained a few pounds of lean (but sexy) muscle so the scale weight hasn’t changed much even though my body composition has improved. Also, my clothes have gotten looser and smaller and I’m also making fairly significant strength and speed gains. I can also actually see a visible six pack of abs now, which has always eluded me! Craig: How do you feel in terms of energy and strength? C-J: My strength gains are most exciting to me, since I typically have high energy/endurance. I particularly like how my strength gains have transferred to improved running and biking. The amount I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to be foreced to walk, and finish 5k runs in times that were once way out of my reach, it feels pretty damn good! Craig: What features do you like about TT-style strength and intervals? C-J: It is fun, time efficient, and intense. Plus it works like crazy! When I am in the gym, I know that I am making the most efficient use of my time. Craig: Did you change your eating plan with the guidelines? C-J: Not a whole lot, but some. I was on a pretty good eating plan when I started TT strength and intervals, but I am constantly learning about making better food choices and looking to change things slightly here and there. Incorporating a post-workout recovery shake and getting as much variety as possible have been the biggest changes in my nutrition habits since I started the program. Craig: What would you say to others that ask you about your workouts? Do you get a lot of comments from people? C-J: When people ask me about my workouts, I try to hold back some excitement so I don’t come off as a wild fanatic and overwhelm them. I have had quite a few comments from others in my gym, either noticing how hard and smart that I am working out, or complimenting me on my progress. One woman even pointed me out and said “I want thighs like that!” to her friend. How cool is that! It is always enjoyable to see friends or family or even co-workers that I haven’t seen in a while because they always remind me of the great progress I have made. It’s also exciting that I can show off my flat stomach now too with the sexy little six pack! The best compliment I get now is in the form of imitation. Others want to know exactly what I do and ask me for tips to help them. They see that it works, want to know how I have done it, so they can try to apply it to themselves. Craig: Thanks C-J! Keep up the great work with your time-saving Turbulence Training fat-loss workouts. See below for a special free report on more effective cardio workout alternatives that will have you losing body fat much faster from now on. Mike Geary Get Sexy Ripped Abs Quick and EasyWednesday, January 20th, 2010
Everyone, guy and girl, has dreamed of having sexy flat abs, toned and well defined. It is not about mere vanity at all because it is about feeling sexy and confident all from having great abs! So everyone dreams about this but guess what, very few people actually have them! Really, only about 3 in 10 people have toned abs that will show through. If you want to be one of those 3 people, read on to learn how to get those sexy abs! Despite what everyone tries to make everyone else think, it is really not that difficult to get a great six pack. It is actually more likely that people do this because they feel it is difficult or even impossible for themselves to get sexy abs. But realize this, if you know the best and easiest methods to getting toned abs, then all you have to do is stick with it and follow through. Even though some say it is impossible, it really is not and once you learn how, getting there will be that much easier. The first thing that you need to understand is the role fat plays in your goal of getting sexy flat abs. You, like everyone else in the world, have belly fat. The only people who can honestly say they do not have belly fat are the ones who have flat toned abs. They have lost the belly fat and now can show off sexy abs and you can do the same. You need to lose the belly fat that covers your ab muscles. Ignore what people tell you about ab machines, ab exercises or anything like that. They do not work, plain and simple. That is not what it is all about. It might seem like it makes sense since ab exercises are working your ab muscles but there is little connection. One of the two main methods of getting sexy abs is to first establish a good foundation of healthy eating habits. That means no junk food, no fried food, no fast food, no sodas, no sports drinks, no junk, period. You need to eat fresh whole foods. This means fruits, vegetables, and high quality meats. Keep in mind, just because there is a label that says organic does not mean it is healthy. There are plenty of processed organic foods out there and you will want to avoid processed foods period. Yes, it may seem extreme if your diet consisted of junk food, fast food and fried food. But if you want those sexy abs, this is what you are going to have to do. Once you cut those foods out and focus on fresh foods, you will begin to see yourself reduce the belly fat, and actually your body fat in general too. The second method of getting sexy abs is to work out, focusing on burning fat and all body exercises. That is absolutely right, no matter how many crunches, sit-ups or other ab exercises you do, even if it totals to 500 per day, you will not get sexy abs. Very simply, ab exercises do not burn fat, so you will not see results. The best workouts to do to get your sexy abs back are cardio and weight training. With both of these workouts, you will want to focus on more all-body exercises instead of isolating certain muscle groups. Cardio, such as running on a treadmill or a track, will burn fat and weight training will tone and define your muscles. The truth to sexy abs does not even include ab machines so make sure to start with the foundation of great cardio, weight training and a healthy diet and you will see results quickly! James Wong 5 Quick Weight Loss TipsWednesday, January 20th, 2010
Quick weight loss tips are much sought after by folks eager to lose some weight in the shortest time possible. You could be a bride preparing for your wedding and needed to slim down to fit into your gown nicely, or in your mid-40s and want to lose that beer belly. Whatever the reason may be, it is not wrong to desire to lose weight quickly. But the key is to do so healthily. This article is packed with 10 goodie tips that would put you on the right track to losing those extra unwanted pounds on your body and regaining the dream body you always loved to have. Here’s 5 simple quick weight loss tips: Quick Weight Loss Tip 1 – Losing Weight is an Equation Losing weight means you have to eat lesser calories than what your body needs. This translates to consuming lesser calories than your daily energy requirement. Follow the Basal Metabollic Rate (BMR) formula which you will find on my blog to calculate your BMR. This tells you how much calories you need to intake in order to maintain your body weight. You will need to step down your daily calorie intake by about 500 calories in order to lose one pound in one week’s time. Quick Weight Loss Tip 2 – Eat More Meals and Don’t Skip Them Before you start wondering if you are reading correctly, let me assure you that your eyes are not playing tricks on you. It is a myth that skipping meals would help you to lose weight quickly and effectively. Your body would slow down its metabolism when you skip meals, in a bid to conserve energy, hence burning away lesser calories. You end up hungry and yet not achieving the desired weight loss. Spread your meals from 3 big meals, breakfast, lunch and dinner into 5-6 smaller meals comprising the 3 main light meals and 2-3 other snacking time. This would distribute your calorie intake and reach a good balance. Quick Weight Loss Tip 3 – Eat Green Stock up your fridge with lots of leafy green vegetables and fruits. Vegetables and fruits are rich sources of fiber and water and add weight and volume to our food. This makes our stomachs full while maintaining a lower calorie count since fruits and vegetables are inherently low in calories and fat content. They also pack our bodies with healthy nutrients making our diet a balanced one. Quick Weight Loss Tip 4 – Sleep Well Sleeping is a favorite quick weight loss tip since it is one of the most effortless. Do not understand the power of having enough sleep. It is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and improve appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss. Quick Weight Loss Tip 5 – Exercise Enough Some folks hate this quick weight loss tip and are immediately turned off. Sad to say, in order to maintain a healthy weight, exercise is necessary. Dieting and making adjustments to your eating habits would only win you half the game. Regular exercising is the missing part of the quick weight loss puzzle. You may be wondering how much is enough? Physical trainers or even your doctors would advise you to go for moderate exercise sessions of 30 minutes each time. Repeat the routine for a minimum of 3 times a week for effective weight loss. You would be surprised how fast you start to lose inches off your waist and hips once you begin your exercise regime. These quick weight loss tips are useful to you only when you apply them after reading. Many people fail in doing so because of poor motivation and lack of moral support from their family and closed friends. Share with them about your weight loss plan and encourage them to remind you from time to time about your goal to lose weight quickly. This would spur you on to be focused. Read up my blog if you desire to find out more about natural and healthy ways to lose up to 28 pounds within 3 short weeks. This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author’s name, bio and website links must remain intact and be included with every reproduction. Davion W |
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Learn how to do exercises that work out the abdominal muscles, including how to do the exercise ball crunch in this free video workout.