Posted by Mike Vargas on November 9th, 2011 and filed under washboard abs|Comments Off
For anyone who is sick of performing crunches and tired of not experiencing success, it’s possible that you ought to start focusing on your lower abs way more. Since the “lower abs” belong to part of the rectus adbominis muscle, the bottom region or “lower abs” start out about the spot that the belly button is and extends down toward the pelvic region. This is often the most hard area of the abs to experience results in because belly fat can settle right around this region. Employing a mix of these Five lower ab exercises provides a muscle burn like you’ve never had before.
Workout One: Leg Raises (Flat Surface)
One of the most straightforward and simplistic of lower ab exercises are generally leg raises. Just lie along a flat area with your legs fully extended. Pull them up to ensure that they are perpendicular to the floor; then lower them back all the way down to a point of approximately 6 inches greater than the paralell point without letting the feet touch the ground.
Activity Two: Bicycle Kicks
An execllent exercise for those just starting, bicycle kicks, act like leg raises devoid of the raising action. Bicycle kicks are performed related to as the name suggests, by using a cycling action. Begin by lying flat on the floor with both legs completely extended. Setting the hands behind your head (elbows aiming outward). Bring the left knee towards the body and at the same time, the right elbow towards the left knee. When you extend the left leg back out, rotate your torso towards the other side, sending the left elbow off to the right knee. Repeat this movement until such time as it burns, then execute a few more.
Exercise Three: Incline Leg Raises
These are definitely a little bit more advanced and demand some equipment. So that you can perform incline leg raises, set a variable bench to a declined angle. Very carefully situate your body along with your feet heading down in direction of the ground and your hands ought to be holding on to a support bar at the rear of the head rest area. Execute them exactly similar to flat surfaced leg raises.
Exercise Four: Hanging Grip Leg Raises
A more sophisticated exercise also needing a stationary apparatus to hold onto, hanging grip leg raises offer you no supporting system for the rest of the body (meaning nothing at all to lie on or press against). Frequently performed on a pull-up bar, this exercise requires that steadiness has to be preserved through a variety of core muscles firing in addition to the forearms holding the bar. Get going by gripping the pull-up bar and hang from it. It has to be high enough so your feet aren’t touching the ground while hanging. Keeping the legs straight, draw them parallel to the floor, lower them back down (do not allow the feet hit the ground), and do it again.
Workout 5: L Pull-Ups
This is a beastly and highly complex exercise; mandate great caution before attempting this. If you fail to perform pull-ups properly, do not attempt L Pull-Ups. Orient yourself as you would for the hanging leg raises but instead of raising and lowering the legs, always keep them in a parallel position with the floor while executing the pull-ups. This greatly contracts the lower abs for a long time frame creating a really remarkable burn.
Don’t continue trying exercises that are not getting you good results? Attempt something different!
For additional information on lower ab exercises, head to your local gym or find additional online information.
Posted by Adriana Swanson on November 7th, 2011 and filed under bodybuilding|Comments Off
If you want to burn fat fast, you face a big challenge. Everyone who has ever dieted or stuck to a fitness routine has dealt with this difficulty.
There are two main areas that you have to pay attention to when you want to lose weight: diet and exercise. While this comes as no surprise to anyone, there are some things that you can do to increase the efficiency of your current routine.
Get your body going and drop those extra pounds with these helpful tips.
Burn Fat Fast with Diet
Besides eating your vegetables, whole grains, fruit, and protein, try making some of the following changes to your diet. You could help your body burn fat fast.
1. Get enough fiber.
Fiber helps with fat burning, as well as promoting good general health. You should get about 25 grams of fiber each day the average American only gets 10 grams.
Foods that are rich in fiber are whole wheat pastas, breads, and cereals, fruits and vegetables, and nuts. Fiber-rich foods are easy to incorporate into your diet and will provide great fat burning rewards.
2. Sensible nighttime munchies.
Certain foods keep your body from burning fat. Eating foods like white breads and pastas, fruit, juice, and others that are loaded with simple carbs may actually cause your body to increase its fat deposits while you sleep. If you feel hungry before bed, eat a vegetable.
3. Eat less, eat more.
Eating smaller meals throughout the day help stave off hunger and prevent overeating. Because our main courses tend to be heavy foods, like meat, load up on your vegetables before eating your entre.
Eating your vegetables first can keep you from overindulging in less healthy foods.
4. Cut back.
Most of us are woefully lacking in portion control. But this simple skill can help keep you from eating until you are stuffed. By using a smaller plate or eating more slowly, you can prevent overeating.
5. Eat before you workout.
To help get the maximum benefits from each workout, have a snack that is low in carbs and high in protein. This may help you exercise longer and at a more intense pace which means more calories are burned away! Eat your snack ninety minutes before your workout any sooner and you’ll get the reverse effect.
The best diet in the world can’t help you burn fat fast and maintain your weight loss. Exercise is absolutely essential and provides many benefits for your health.
6. Breathe through your nose.
Practice inhaling and exhaling through your nose. It helps your heart rate stabilize so your stamina is greater. This means more exercise, and of course, more calories are used up and burned off.
7. Add intense intervals.
For instance, if you are walking, walk for two minutes at a very brisk pace. Then slow down for three minutes. Gradually increase the amount of brisk walking time.
This benefits your walking routine and can help you ease into jogging or running. Either way, it burns a ton of calories and will help your burn fat fast.
8. Save cardio for last.
Your body takes about 15-20 minutes to warm up. If you do your weights first, by the time you do your cardio, your body is primed to go. You’ll burn more calories. Don’t forget to do some stretching before you start the weight training.
9. Make it different!
Doing the same routine day after day is a good way to keep your body from burning fat fast.
Make sure your body gets cardio, flexibility, and strength training. Have you ever stuck with an exercise routine until you feel like you’re working but your body isn’t responding? This is because it is so efficient at performing the moves, it doesn’t need to burn many calories.
Jumpstart your body by giving it new challenges. Don’t ever let anything get too easy.
10. Get more from your cardio with weights.
If you are in a time crunch, do some bicep curls or overhead presses while you’re on the treadmill. This will increase the calorie burn and help build muscles.
These tips can help give you the the most out of your exercise and dieting program. You’ll burn up fat quick and lose those extra inches all from these basic modifications.
Learn how to do exercises that work out the abdominal muscles, including how to do the bicycle crunch in this free video workout. Expert: Jacob Garcia Bio: Jacob Garcia is a certified personal trainer with disciplines from both the American Council on Exercise (ACE) and the American College of Sports Medicine (ACSM). Filmmaker: Juan-Diego Garcia Video Rating: 4 / 5
Posted by admin on July 7th, 2011 and filed under bodybuilding|Comments Off
In a bodybuilding program, the that you do can make all the difference between an effective program and one that won’t do much good. The good thing is that there are many, many you can incorporate into your workout that will help grow your muscles and keep you fit and trim.
For big legs, you”ll want to do a lot of barbell squats and dead lifts. The resistance you are putting on your legs when you perform these types of exercises will push your muscles to make them grow. That’s the point of an intense workout program in the first place. Lifting weights with your legs instead of your arms will help the quadriceps and hamstrings become tight and fit. When working your arms, the you should count on will consist a lot of barbell and dumbbell curls and well as bench presses.
It’s easy when performing these exercises to just concentrate on lifting the weights, but what you really need to do is focus on the strain the weights are putting on your arm muscles. Really push them as you are lifting and feel how they are working in response.
Great abs are formed much in the same way as any other muscle group. They need to be worked, strained, and pushed in order to become toned. You can get that toned, sculpted look by doing simple sit ups and crunches, but weights can help too. Try hanging from a chin up bar and lifting your knees up, or get on a machine specially designed to tone the ab muscles.
When working the upper back, a pull-down bar machine will make all the difference in the world. This is a two handled curved bar that is attached to weights with a pulley system. You pull the bar down with your shoulders behind you. It’s important when choosing that you pick the ones that you are physically able to do.
Then be very conscious of the way the exercise is supposed to be performed. If you don’t pay special attention to your form, you risk injury which can set back your bodybuilding program significantly.
Do your research on what types of will work specific muscle groups and then incorporate them into your workout regimen. Pick a variety of exercises that will make your body everything you dreamed it could be and do them on a regular basis. The reward is a toned, fit body that you can be proud of!
People undertake the sport of bodybuilding exercises for all sorts of reasons, but fitness is probably the biggest one of all. There’s no doubt that people who take the time to focus on the muscles in their body and honing them to a chiseled state are probably among the most fit of athletes. We can easily use the terms bodybuilding exercises and fitness interchangeably with each other.
We are a fitness conscious society, and bodybuilding exercises fits in nicely with that concept. Fitness means more than just losing weight and having a trim body. It means living a healthy lifestyle and chiseling the best body you can through a variety of methods.
Bodybuilding exercises for fitness is a great way to become the person you’ve always wanted to be. Because becoming an effective bodybuilding exercises means having the proper diet, you will realize a level of fitness you never knew was possible. You should eat a well-balanced nutrition plan that gives you the nutrients you need to have a great body.
Because you are eating in this way, you will be giving your body essential nutrients that will make you healthy just by consuming them. Bodybuilding exercises requires a very specific diet with lots of protein and lots of carbohydrates. Body builders are also very aware of what they are putting in their body, so fitness is achieved in the diet just by concentrating on what you eat.
Bodybuilding exercises also requires a demanding workout schedule where you lift weights and perform exercises that focus on specific muscle groups as well as specific muscles. When you begin to chisel those muscles, they become very well defined and healthier. That’s why bodybuilding exercises is great for a fitness regime.
Fitness is very important in living a healthy and full lifestyle. Staying fit both in body and mind contributes to a sense of well-being that you won’t find when you are neglecting your health. It is a million dollar industry that helps us stay fit and trim, and the help is out there aplenty when you look for it.
Bodybuilding exercises for fitness is the best way you can go about not only losing weight but also gaining body mass and becoming stronger. When you achieve the level of fitness you are desiring, you will be able to look in the mirror and be proud of what you see. Why? Because you did it yourself and you did it for YOU!
Bodybuilding Exercises For You . . .
Want to reach your bodybuilding goals?
I know how hard it can be to work hard on your body and not reach your goals due to one small detail you are missing.The good news is that achieving the body of your dreams IS achievable if you follow the proper steps
This method is simple to pick up and it doesn’t take much practice, you can read how to do it in my free blog here: Bodybuilding Exercises
Posted by admin on July 7th, 2011 and filed under six pack abs|Comments Off
If you want to rack up six pack abs, you’ve got to have bore down assorted six pack exercises. I doubt if any of those have been useful in giving you the toned and ripped abs that you long for. Ever since the trend for six pack abs has taken over the world, there was an outburst of machines, devices and exercise programmes for toning abs. A number of them work best, while others simply don’t . So, it is really difficult to define which would work the best for you.
Six pack abs exercises and gurus have agreed on 3 best six pack abs exercises. These include :
The cycle maneuver
Crunches on a floor or a mat, or even on an exercise ball
The captain’s chair
They’re the most ideal six pack abs exercise workouts for both lower and upper abs.
These best exercises are easy to do and cost nothing, since they require no equipment. For bicycle maneuver, there’s no need of any device or machine. Nevertheless the crunches can be done effectively on an exercise ball, but it is also effective without it.
Findings prove that these 3 best six pack exercises have shown perfect results for many . They’re even better than gadgets and machines available in the market for getting six pack abs.
Heading off to the third best exercise, the captain’s chair, we see that although it needs an equipment however it is as easy as a pie. You’ll be able to find this clobber at just about all well-equipped gyms.
Although, most gurus affirm that machines are less effective as compared to six pack abs exercises, but as the modern world love to rely on machine, their significance cannot be challenged.
The Torso Track has been revealed to be helpful in toning the ideal six pack abs that you crave for. It offers the same advantage as do the already mentioned six pack exercises – working both the lower and the upper abs, with the side muscles of your abs.
If you can afford to buy a machine and if you should happen to feel more comfortable on machines, then you must go for Body Track for getting those perfectly chopped out ripped six pack that you covet for. Most folks are used to the use of machines and they seem to lose track and discipline of their workout plan if there isn’t any machine. For them, this may be a perfect alternative.
David is a leading expert in Six Pack Workout. If you would like to learn more ways in how to get a ripped six pack abdominal visit, How To Get Six Pack Abs
Posted by admin on July 6th, 2011 and filed under six pack abs|Comments Off
Marlton, NJ (PRWEB) July 16, 2007
With nearly 2/3 of the adult population in the US classified as overweight or obese, it has become a very rare occurrence these days to see virtually anyone with the six pack abs appearance that is so yearned for. Unfortunately, it seems that the masses still go about their quest for a sexy stomach in the least effective manner possible.
The fact is that typical crunches, sit-ups and side bends have almost nothing to do with truly attaining that flat stomach and sexy abs that everybody wants, but most struggle with. It’s true.
According to Mike Geary of Marlton, NJ, Certified Nutrition Specialist, Certified Personal Trainer (CPT), author of the internationally best-selling e-book, “The Truth about Six Pack Abs” and founder of TruthAboutAbs.com, most people are simply wasting their time with hundreds of crunches, sit-ups and other direct ab exercises while trying to flatten that stomach.
The real secret, says Geary, is in choosing exercises and workout combinations that stimulate the metabolism and give more of a fat-burning hormonal response, in order to more easily strip off the excess belly fat that is covering up those abs.
For losing belly fat to slim down that tummy much faster, Geary prescribes throwing the crunches out the window for the time being, and instead focusing on multi-joint full-body exercises that give you a much better calorie burn and metabolism increase. For example, exercises such as lunges, squats, mountain climbers and other similar exercises are much better for burning belly fat than ab exercises such as crunches or sit-ups.
Here’s an example of how these three exercises can be combined into a time-effective 10-15 minute workout that will blast that excess belly fat off of your abs faster than ever before and can be done right in your own living room:
Example Bodyweight Exercise Circuit
Take note of the time, or start a timer, then repeat the following circuit as many times as possible in 10-15 minutes
1. Bodyweight squats — 8 reps each set
2. Bodyweight lunges — 6 reps with each leg per set
3. Mountain climbers on floor — 30 seconds for each set
Take no rest between exercises in the circuit, and then rest 30 seconds after each rotation through the circuit. Keep repeating the circuit for 10-15 minutes straight. If you’re a beginner that never exercises, just go for only 5 minutes for the first week or two. For everyone else, try starting at 10 minutes for the first week, and slowly work up to 15 minutes of these high intensity circuits thereafter.
For some, a 15 minute workout might not sound like much, but this type of high intensity combination workout is guaranteed to be more effective than the typical waste of time abs machines and ineffective ab exercises. Bye, bye belly fat.
Exercise Descriptions
1. Bodyweight squats — Start with a foot stance slightly wider than shoulder width. Initiate the squat by pushing the hips back, and then squatting down until your thighs are approximately parallel to the ground. Then push yourself back up to the starting position. Important tip: always think about “sitting back” into a squat as opposed to just “squatting down”.
2. Bodyweight Lunges — Step forward with one leg at a time. Take a long enough step so that at the bottom of the lunge, your shin is vertical and your thigh is parallel to the floor. Alternate legs and repeat.
3. Floor mountain climbers — Get down into a pushup position on hands and toes. Quickly start alternating your legs by shuffling your feet in and out. Your knees will come in close to your elbows on each rep. Move swiftly. This is meant to be a fast paced exercise. Keep moving for the recommended time period (30 seconds each set).
This was just an intro to the full body philosophy of fat loss. The Truth about Six Pack Abs manual contains all levels of advancement from beginners to super-studs and bodyweight workouts to gym-based free weight workouts. In addition, the most important portion of the manual deals with nutritional strategies for losing body fat to achieve a low enough body fat percentage for visible abs.
The following page contains a free fat loss & metabolism raising report to help both beginners and advanced fitness buffs break out of their fitness plateau.
Mike Geary is also the founder of the website geared towards busy professionals looking for fast 4-minute dumbbell and bodyweight home workouts.
Posted by admin on July 5th, 2011 and filed under abs|Comments Off
Abs exercises are a part of many of our work out routines, but a majority of us are performing them wrong. Ever wonder why you don’t get six pack abs after doing hundreds of crunches every week? When performing abs exercises, it is important to keep several things in mind. Form, diet, and frequency play an important part in performing abs exercises.
Sometimes we get lazy while doing our ab workout routine, but if you’re going to be lazy, don’t bother doing them at all. You can get better results doing 5 good crunches over doing 50 sloppy crunches. So how you do you make sure you are maintaining good form during abs exercises?
When doing a crunch or any of your abs exercises, arm placement is important. When you place your hands behind your head, you have to be sure your abs are doing the work. Some people become lazy during their abs exercises and let their arms and neck carry them through the motions. By doing this your abs are not doing the work so you will not see the results. You can also injure yourself by doing this.
If you must put your arms behind your head, keep good form. Place your fingertips behind your ears. This way you’re still comfortable while your abs are performing the work for your abs exercises. Not your neck.
You also want to engage your core during your abs exercises, so your abs are working their hardest during your ab workout routine. To do this, bring your naval in towards your spine. Keep your stomach in during your abs exercises. This will ensure you get the best results.
One final thing to keep in mind when talking about form and your abs exercises. Be sure to breathe! You want to exhale while beginning the abs exercises and inhale during the recovery. Breathing during your abs exercises helps your body relieve some of the tension you are creating.
Once you get six pack abs from your abs exercises, you want to show them off. If you have a layer of belly fat still hanging around, you won’t be able to do that. Abs exercises alone will not lose the belly fat. You need to have a quality diet.
A good diet isn’t a fad, but rather a lifestyle. Make sure you are eating all 3 meals, especially breakfast, and that you are snacking in between. The food you eat should be high in protein and low in fat and carbs. You can set yourself up for success by having fruits and veggies on hand as grab and go food.
Don’t skip meals in an attempt to lose weight. By skipping meals, your body holds on to calories instead of burning them. Starvation is not the key to get six packs abs. Quality diet, cardio, and abs exercises will get six pack abs.
Doing your abs exercises every day is a mistake most of us make. We think that doing them often will get us the best results. The opposite is true. You should give your abs at least a day’s rest in between your ab workout routine. This way your abs can recover and build to form six pack abs.
If you still feel the need to perform your abs exercises everyday, work different parts of your abdominal region. You can do abs exercises that target your oblique instead of your core.
Keep good form, eat a quality diet, and perform your abs exercises every other day. Doing these things will put you on the track to get six pack abs!
Posted by admin on July 3rd, 2011 and filed under Fitness|Comments Off
The Boot Camp Sydney Team at Outdoor Energy Make Fitness Bootcamp Training Fun!
Modern life is intense, schedules are non-stop and merciless and the demands on time seem more than most people can juggle. Add to that the fact that most people are engaged in sedentary and highly stressful jobs, not to mention a quick bite and fast food that’s putting on the kilos, and it all adds up to an unhealthy and unbalanced lifestyle. Most unfit people report feeling tired and lacking of self-esteem which has the tendency to lead to further illnesses. So what’s the answer? Outdoor Energy and their boot camp outdoor exercises empowers everyday people to take control of their life again, find balance and enjoy a healthier, happier lifestyle. With the help of their team of fitness bootcamp trainers, you’ll be able to rediscover the fun of an active lifestyle again.
Remember being a teenager and rolling out of bed every morning ready to run for hours, hungry for adventure and excited about the day? That was before life, family and a career came along. Somewhere along the way most adults forget how exciting the outdoors can be and how truly fun exercise is, when you didn’t call it a workout and have to make time for it. The tailored bootcamp outdoor exercises will increase your heart rate, lift your energy levels, boost your metabolism and help you to loose weight and tone muscle.
Are You Struggling With an Unbalanced Lifestyle?
All too many people struggle poor nutritional habits, their busy schedules make a lack of exercise a problem and its all made worse by the simple fact that exercise in most venues is a grind. It takes time from work, leisure and worse, the out of shape individual feels self-conscious in a gym amongst experienced members and toned, fit bodies. Furthermore, the individual needs the motivation and fitness knowledge to design a challenging workout program and stick to it.
Sitting in a corner pedaling, walking or jumping is boring, and as we sure would not have done it when we were 12 years old and fit, we are less likely to do it now. The best solution for a ever-changing, tailored and total body workout is the fitness bootcamp program at Outdoor Energy where finding the fun in an active lifestyle is easier. Having an individualized program, group or private workouts and someone who can encourage and motivate is one of the simplest and most certain paths to becoming a fitter and trimmer and healthier person. The real benefit is that it doesn’t have to seem like work because the fun and adreneline and contagious and the extra energy you will experience will be obvious in your career and family time.
If you look upon exercise at the gym as work or at good nutrition as something you dread, your chances of success are slim. Let the experts at Outdoor Energy transform your attitude towards fitness and a healthy lifestyle with their boot camp Sydney programs and tailored personal fitness routines, which are customised according to group needs and fitness levels. This will bring the fun and the joy back into being fit and will have you looking forward to trainings and changing your lifestyle.
The key to becoming fitter, more confident, slimmer, and healthier cannot be simpler with Outdoor Energy offering a 2-week trial on all their bootcamp Sydney programs today. So kick-start your new lifestyle and sign up now with the fitness bootcamp trainers at http://www.outdoor-fitness.com.au
www.youtube.com A freerunning clip video… 1. Basic Crunch- 2.Twist Up 3.Push Through- 4.Left side Crunch- 5. Right side Crunch- 6. Up and Twist- 7. Leg Raises- 8. Leg Tucks- 9. 90 Degree Ankle Touch- 10. Right Crossover Crunch- 11. Left Crossover Crunch- 12. Kick Ups- 13. Head Raises- 14. Scissors- 15. Left crossover twist- 16. Right crossover twist- 17. Head leg crunch- 18. Alternating Shoulder Lifts- 19. Hoover- 20- 180 Degree Ankle Touches- 21- Side bends- 22- Alternate Leg Tucks- 23- Alternating Push Throughs- www.myspace.com Video Rating: 4 / 5