Posts Tagged ‘Amp’

Treadmill Workouts : How to Lose Weight Fast


Interval training is the best way to lose weight fast. Find out how to lose weight fast withexpert tips from a fitness instructor in this free video about easy cardiovascular workouts. Expert: Aaron Hale Bio: Aaron Hale has been a American Fitness Professional and Associates Cardio & Strength and Conditioning Specialist since 2002. Filmmaker: Reel Media LLC

share save 171 16 Treadmill Workouts : How to Lose Weight Fast

Lose Belly Fat in 30 Days With Circuit Training

Have you tried lot and are still not successful to lose belly fat? Do you want to know how to get rid of belly fat more quickly? Cardiovascular training is a good method for melting the fat of your body including your belly. But just doing the cardiovascular workout is not enough. If you are serious about melting the fat on your abs, you should give up the regular and dull exercise habits.

For losing the fat you could run miles and miles or you could chose to workout in a smart way. Though you are trying lot and are not getting reasonable results, then it may be the case that you might be committing some basic mistakes. If you are serious about it, and want to lose belly fat in 30 days, the answer is circuit training. If you desire to lose belly fat rapidly here’s a circuit training structure that should be performed correctly to lose fat in 30 days.

Total Body strength training workouts

By doing this you can lose belly fat from your body by increasing metabolism of your body and simultaneously gaining muscle.

More calories will burn if you work more muscle. The important thing to note while exercise, is that the muscle is by which the fats are burned. Strength training will help to lose fat on stomach because having more muscle implies that you burn more calories.

You may in general make mistake such as making sets of workouts on strength machine and taking rest between each set. You will be benefited more if you follow as circuit training structure. An example of a structure is given below. It is just and example, you will get an idea about total body workout be referring it. However it serves the basic purpose to lose belly fat.

After doing a 5 to 10 minutes of warm-up follow the below given steps.

a. Pushups-10 repetitions
b. One arm DB row-10 reps per arm
c. DB squats-12 reps
d. Side planks-5 to 15 seconds per side
e. Hyperextensions-12 reps
f. Leg curls on stability ball 10 to 12 reps
g. Standing DB overhead press-10 reps
h. Abs crunches on stability ball-10 to 15 reps

Do the above-mentioned steps from start and to the end. You may take rest about 30 to 45 seconds after performing each step. Try to do all the steps 2-3 times. Depending on your rest time this entire process may take 20 to 30 minutes.

If the above-mentioned total body workout if followed, you will exercise to gain strength as well as lose belly fat. After completing total body workouts on first day, you should always wait a day before performing the second round as it gives time for your muscles to rest and recover.

Cardiovascular exercise with intervals

Instead of regular cardiovascular exercise routine that have same speed, if interval training is adopted it makes a lot of difference, as it is quicker and not boring. As you toggle between low and high intensities during the entire workout, it becomes a good way to exercise to lose belly fat.

Here’s an example:

1. For the first five minutes warm-up yourself.
2. Next 2 minutes slow, next 30 sec to 1 minutes fast as hard as you can.
3. Repeat the step 2 for 4 to 8 times.
4. Last five minutes- cool down.

By following the above routing you can make you workout time shorter but more effective. You can lose belly fat, while increasing your metabolism. The above-mentioned cardiovascular training can be done after the total body strength training workouts, for a frequency of 2 to 3 times per week.

But in the want of losing the fats quickly, one may forgot to take care of heart rate. So the better way is to check with a doctor and make sure that the exercise you are doing for losing the fat is safe for your heart.

With this structure for exercise to lose belly fat you are sure that your efforts for losing the fat will not be slow and frustrating. But at the same time taking food, which contains proper nutrients, is also very necessary in the process of losing fat. If the exercise is correctly done and care of right diet is taken, you should be able to lose belly fat by a considerable amount in 30 days.

Tony Leong is giving away his Tony Leong Weight Loss System for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.

share save 171 16 Lose Belly Fat in 30 Days With Circuit Training

The Secrets of How to Get 6 Pack Abs Most Body Builders Do in Just 3 Months

I recently have had an opportunity reading the forum and found a very common question regarding how to get 6 pack abs. Many people still wonder why getting 6 pack abs seems to be a hard way and really difficult to get it even if they try to control amount of food on every meal.

However, training abdominal muscle everyday or taking supplement in Fat-Burner group still gives them a dissatisfy result of getting 6 pack abs.

Firstly you must know the fact of what basic process we should be done to get 6 pack abs in order to do a correct training and get the best result quickly as possible.

Abdominal Muscle Size Building

This means an enlargement size of abdominal muscle in each pack. So you will have a bigger size of abs muscle pack. Though you have not reduced amount of excess fat on your abs, you still can see each pack of abdominal muscle.

This approach of size enlargement will help you increase groove depth in between each pack once you have already been in fat burning workout routine. Here are 7 proven tips to follow:

Intensively train your abdominal muscle by increasing cast iron weight instead of increasing number of times
Choose the exercise that particularly builds specific size areas; such as Incline Sit-Up with Weight, Dumbbell Seated Leg Raise, Machine Crunch, Cable Crunch, Dumbbell Side Bend.
Use low Reps or between 10 – 15 reps/set
To build abdominal muscle size, you need to add calorie in the same way of building other main muscles
Don’t worry with your waistline that increases. It will be gradually reduced during your Lose-Fat Program
Exercise on your abdominal muscle only 1-2 times each week
Assign program of abdominal muscle size enlargement at least 3 months (12 Weeks)

Abdominal Muscle Definition Building

This means burning fat on waistline area while training on small abdominal pack muscle. Here are 6 proven tips to follow:

Take 4 exercises on abdominal muscle based on 4 different areas of muscle: Top, Bottom, Left/Right and Bottom Back muscle
Training style should be a slow movement manner that emphasize to specific portion of muscle that exercise throughout
Use higher Reps or between 30 – 50 reps/set
Do aerobic exercise for at least 30 minutes per day
Do not train abdominal muscle everyday. It is suggested that you should train one day and take a rest on another day. Too much training will make your abs look flat in stead of resulting a distinct 6 pack abs
Reduce amount of food in each meal in order to make your stomach size down. This will result in a smaller waistline.

This article gives you the secret of how to get 6 pack abs in the same way most body builders do. If you seriously follow an effective instruction given in this article, you will soon get 6 pack abs by a matter of months with a very attractive look.

David Goff is an expert in bodybuilding. He is an author of health and fitness industry as well.

Do you want to learn more about how to lose fat and build muscle in the most effective way? ==> Check out the #1 BEST muscle building programs at Muscle Building Program Reviews

Click here to Download FREE 5-part Mini-Course and Sample Chapters at http://www.musclebuildup.com

share save 171 16 The Secrets of How to Get 6 Pack Abs Most Body Builders Do in Just 3 Months

3 Strategies to Melt Away Belly Fat

You can melt away belly fat with three proven techniques for weight loss: cardio training, healthy eating and muscle building exercises. Belly fat is just like any fat that is stored on the body and it comes off in the same way. Hiding it is one option but we all know that that only works to a certain extent. When you have extra fat on your tummy, all you want is to know how to get rid of it.

Here are 3 strategies that will help you melt away belly fat:

1- Step Up the Fat Burning

One of the best ways to melt away belly fat is by stepping up your heart rate and stoking your body’s fat burning furnace. It is true that any kind of sustained exercise burns extra calories but when you exercise to increase your heart rate, you burn even more calories as your body taps into your fat stores even more quickly. This is accomplished with cardiovascular exercise.

It does not matter which type of exercise you do as long as you are sustaining your workout at a rapid rate. First, you need to determine your target heart rate range, and then you should work out at the top of that range. Anything above can be dangerous and anything below will not be as effective. Whether you choose to power walk, swim, dance or bike, you can burn extra calories and melt away belly fat in just a few weeks with regular exercise.

2- Eat Smart

Cardiovascular exercise will not do much if you are taking in more fat and calories than you are burning. It is equally important to follow a healthy diet plan to achieve the maximum benefits of exercise. Cut out all fats and sugars from your diet and increase lean protein and complex carbohydrates.

3- Build that Muscle

Strength training tones the muscles all over the body and can firm up your belly area, too. With strength training, the more muscle you build, the more fat you will burn.

If you really want to melt away belly fat, use all three of these methods and you will see fantastic results in just a few weeks!

 

Diet alone will not shed the fat from your stomach. The secret is combining a diet and exercise to blast away fat and sculpt your body.


If you are ready to blast away your belly fat and get into that size 6 dress then I challenge you to check out these two very effective programs that when combined provide a lethal fat burning system losing 2+ pounds every week! Click Here Now to Get Started

share save 171 16 3 Strategies to Melt Away Belly Fat

Flat Stomach Exercise- Your Ultimate Guide

Everybody wants a toned and flat stomach, but not everybody has the discipline and determination to obtain one. Let’s face it: You cannot get an instant abs by just sitting around and eating junk foods all day. You have to move your body and cut back on fatty foods. It may take a lot of hard work, but the rewards will be worth it. You can start your journey to model-like abs with the following flat stomach exercise routines.

The first kind of flat stomach exercise is the basic crunch. The basic crunch works out the muscles in the upper abdomen. Start this exercise by lying with your back against the floor or exercise mat. Put your hands on the back of your head or cross them in front of your chest. Bend your knees so that it forms a 90 degree angle with your feet. With this position, lift your upper body closer to your knees as if touching them. Do this while keeping your feet in place and using your abdominal muscles to lift your upper body. Then slowly return to your original position. Repeat this around 15-30 times. After doing this exercise, you can feel pain in the upper abdomen. Do not worry because this is a sign that the exercise is working.

The second is the reverse crunch which is a flat stomach exercise that works out the lower abdomen. Start this exercise by lying flat on the floor or exercise mat and place your hands near your hips. Then slowly lift your legs with slightly bent knees around six inches above the floor as if touching the chest. By this time, you will feel pressure in the lower abdomen. After this, slowly lower your legs back to the floor. Repeat this 15-30 times.

The third is the oblique crunch which works out the sides of the stomach. Start this exercise by lying against on the floor. Place right foot flat on the floor with right knee bent forming a 90 degree angle with the foot. Then put left foot on top of right knee and place hands on the back of the head. From this position, bring your right shoulder closer to your left knee while contracting the sides of the abdomen in the process. Then, slowly go back to the original position. After 15-30 repetitions, switch sides and bring left shoulder this time to the raised right knee. Repeat this for another 15-30 times.

No matter how much abdominal exercises you do per day, the results will not show if you have layers of fats covering your stomach. Therefore, it is important to shed off these fats through cardiovascular exercises or aerobic exercises. These types of exercise must be done for at least 30 minutes per day. Some common examples of cardiovascular exercises include running, cycling, brisk walking, dancing, swimming or any activity that can help you sweat and keep your heart rate up.

Now that you have been introduced to flat stomach exercise routines, hopefully you can follow these and see your stomach shape up in no time.

Getting abs is NOT hard! You can lose your body fat and start to develop great looking abs quickly. Don’t fall into the ab roller scams and gimmicks. Come check out a proven way to REALLY get firm, flat, and sexy abs at http://www.Six-Pack-Abs-Truth.com
share save 171 16 Flat Stomach Exercise  Your Ultimate Guide

How to Lose Belly Fat in 30 Days

Are you one of the persons who are struggling to lose belly fat and trying to find out the best way to lose fat quickly? Accumulation of the fat in you belly may result due to many reasons. While you try to lose the belly fat by doing exercises, you must simultaneously consider the type and amount of intake of food that will add to your body fat. It has been proven by the science that your metabolic rate accounts to burning of fat. Increasing the metabolic rate can greatly help in losing belly fat or any other fat on your body. Here are some the best ways to lose belly fat quickly and effectively in 30 days.

Sit up’s: Doing sit up’s can be an easiest and less time consuming way to lose belly fat for achieving good results. Belly fat is nothing but a stored energy. If you want to lose the fat you have to burn excess calories than your actual consumption. For getting fast results and lose fat, sit up’s can be considered as an effective exercise for every type of body.

One of the most common reasons for increasing the fat is the intake of fried food. Fried food contains less nutrient value and mostly empty calories, which finally add up in increasing fat in your body. Hence in order to stop the increase in body fat or to lose belly fat, stay away from taking fried food as far as possible.

Usually people have habits to take late night snacks. This habit mostly adds up in increasing the fat especially the belly fat. Because after taking late night snacks people usually do nothing that will be considered as physical activity that helps in burning fats. So if you are one of the people having such habit of taking late night snack, avoid taking late night snacks, which will help to lose belly fat.

Often people starve to lose belly fat, thinking that starving will help in burning calories in the body. It is wrong thing to starve yourself and exercising with a great effort, since it will not help in burning the fat but on the contrary you will find yourself hungry and drained.

On the other hand many people adopt the strategy to take little food but do no exercise. This will also not help to lose belly fat because with insufficient food intake your body metabolism is slowed down to compensate the lack of food and the rate of burning fat is also slowed down. Instead, if you avoid taking food that is rich in calories and make a habit of regular exercise, it will help a lot and you will get desired results in losing the fats. At the same time, try to intake protein rich diet, which helps in developing muscle mass with no superfluous fat, which will help in burning more calories. Drinking lots of water can also be considered as an important factor in burning calories, since hydration helps in burning more calories along with developing muscle mass.

A similar way to lose fat is to take food in reduced portions and doing exercise daily. As long as the food that you eat is nutritious and its amount is smaller, you can eat what you like. As you are eating in smaller portion you can enjoy all the tastes that you like and since you are eating less and doing optimum exercise, your body will burn fats without having any side effect as in the case of starvation.

Another effective method to lose belly fat is to perform full body exercise. Your metabolic rate can be increased up to 48 hours by doing multi-joint exercises that include legs, back and chest. In this process the fat burning hormones in your body are released which prevent the fat from accumulating.

Once your plan for right workouts to lose belly fat is ready and you are daily going on accordingly it, you should also take care to eat right. When you feed your body with right food that contains more nutrients and fewer calories, you will be sure that you will lose belly fat in 30 days. Also the energy required by your body in doing exercise can be provided from this type of food.

Tony Leong is giving away his Tony Leong Weight Loss System for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.

share save 171 16 How to Lose Belly Fat in 30 Days

The Only Way to Get Washboard Abs

After each New Year people make New Year’s resolutions. So many people make a resolution to lose weight or get into better shape. Usually during this period I see a lot of new faces in the gym and this year is no exception. The big goal for anyone who tries to get rid of fat, is to get washboard abs. It is the holy grail of fitness.

But unfortunately most of these new faces go away one by one, because they can´t fulfill their goals. Some people have regarding getting a washboard stomach is that you should be working all these muscles separately. You can´t somehow divide the muscle up and work at it section by section. It does not work that way folks.

All the ab muscles are going to contract simultaneously. You can target certain areas slightly more than others, but you can not isolate one muscle from others. Isolated exercises stimulate less muscle fiber and this is not what we want. A good exercise that works very well is the Swiss ball. If you do crunches and sit-ups on the ball ,then you also have to balance yourself on the muscle, which stimulates more muscle fibers. It is also much better for your lower back. You can do so many different exercises with the Swiss ball.

I would say that your diet is even more important than exercise, because if you have a layer of fat, then nobody will see your abs. Doing ab exercises will not burn the fat around your belly. You can burn fat with cardio training and also weight training.

The only way to get washboard abs is to do the correct exercises that really work. You also have to watch your diet and burn fat with cardio and strength training.

Get this 27 page Free Peport ?Perfect posture in 30 days? from Vince Delmonte. CLICK HERE

share save 171 16 The Only Way to Get Washboard Abs

Ab Exercises – the Facts for Sexy Abs

Ab exercises are one of the most popular, and yet, most controversial topics in the exercise and health/fitness industry. Hundreds of ab belts, ab gadgets, ab gimmicks, and ab exercise machines have flooded the exercise market for people looking for sexier and flatter abs… that sexy six-pack abs appearance that everybody wants.


The problem is that most of the ab exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abs is losing the extra stomach fat that is covering up the abs. To be honest, most people already have decent abs underneath, yet the six-pack is simply covered up by all of that extra flabby belly fat.


Instead of focusing so much on ab exercises to make your belly flatter and more like a six-pack, you will lose much more abdominal fat by focusing the majority of your workout time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that sloppy ab fat are the exercises that work the largest portions of the body at once.


Exercises that work the much larger muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of ab fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.


And that is one of the best kept secrets for flat sexy abs that are actually visible as a six-pack!


Now when it comes to ab-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abdominal exercises that barely give your abs much resistance to work against. If you want to actually develop your abs to the best extent possible, don’t waste your time with exercises that you can do more than 20 or 25 reps… that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.


Generally, higher resistance ab exercises that provide a much larger stimulus to the abdominals come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance ab exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 80 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises, because they simply have never worked the abs under heavier resistance.


If you really want tighter flatter abs that look like a six-pack, remember that losing that extra stomach fat is actually the MOST important part. Also, when it comes to ab-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

Grab a FREE fat-loss report packed with over 29 more specific secrets for losing belly fat and revealing your six pack at Ab Exercise & Abdominal Workout Myths


Michael Geary (CPT) is a recognized International Fitness Expert, contributing writer for Muscle & Fitness Hers Magazine, and author of the internationally-selling book, Truth about Six-Pack Abs and owner of www.BusyManFitness.com. Another superb resource for fat-loss and muscle building is Lose Fat and Build Muscle

share save 171 16 Ab Exercises   the Facts for Sexy Abs

Belly Dancing Costumes & Exercises : Belly Dancing Exercise


To do belly-dancing exercises, practice belly-dance isolations by keeping the belly button in, the shoulders back and the chest lifted. Learn to do belly-dancing exercises withtips from a professional belly dancer in this free video about learning to belly dance. Expert: Johanna Krynytzky Contact: www.hip-expressions.com Bio: Johanna Krynytzky began her studies in belly dance while at the University of Chicago in 1996. She directs Hip Expressions Dance Studio and Loud Zoo, an improvisational …

share save 171 16 Belly Dancing Costumes & Exercises : Belly Dancing Exercise

Ab Exercises: Are They A Waste Of Your Time?

If you’ve been doing ab exercises in hope of shedding those unwanted pounds around the middle, I’m afraid I have some bad news…


You’ve been lied to.


That’s right. NO tummy exercise on its own can get rid of your belly fat.


Despite what you see on T.V. or read in the popular fitness magazines, you can not…you will not lose stomach fat by doing stomach exercises.


You see, these companies prey on your fears and insecurities. They use fit, attractive people to make you believe that if you use their product or follow the routine found in their magazine, you will somehow look like a highly paid fitness model.


In the end, only your wallet looks slimmer.


Think about this for a moment. How does your body know to burn fat from just your stomach? And how funny would you look if, after doing a few hundred crunches a day, you had a “ripped” set of abs but the rest of you remained fat?


When you gain fat weight, your body stores it according to your genetics. Some people store fat around the middle, while others store it in the hip, legs and butt.


Ab exercises – or any strength training exercises for that matter – have one purpose and one purpose only…to strengthen your muscles. Yes, exercise helps burn calories but nutrition plays the biggest role in your weight loss efforts.


When you lose fat, you lose it all over, with your trouble spots being the last to disappear. Unfair? Maybe. Frustrating? You bet. So how do you rid yourself of that pesky pooch?


Combining a balanced nutrition plan with regular strength training and cardiovascular exercise provides the quickest and most reliable results.


Some important guidelines for weight loss success include…


-Eat 5-6 small meals a day, never going more than 4 hours without eating something. Doing so helps keep blood sugar levels in check which in turn allows your body to burn fat more efficiently. And in the long run helps minimize your risk of developing type II diabetes.


-Eat adequate amounts of protein with each meal and snack. Unlike carbs and fat, your body can not store protein for future use. So you must provide it with a steady supply throughout the day for proper maintenance and creation of tissue.


-Eat mainly high quality, fiber-filled veggies and fruit as your carbohydrate choices. Studies show a strong link between obesity and the amount of refined carbohydrates a person eats. Limiting the amount of refined carbs you eat may be the single most effective thing you can do.


-Include healthy fat at each meal and snack. It will help keep hunger pains and cravings to a minimum. Be sure to include Omega 3 fats in your diet. Your body needs them to survive and thrive but does not produce them on its own.


-Cut out all drinks containing sugar. That includes pop, sweetened ice tea and all fruit juice. Yes, juice. You may be surprised to know that 8 oz. of orange juice has the same number of grams of sugar as 8 oz. of regular soft drink. And if you’re concerned about missing out on your vitamin C, take a pill – a multivitamin pill that is.


-Perform 2-3 strength training workouts each week that work the entire body. For many busy people, full-body workouts promote consistency and ensure that all the major muscle groups get equal amounts of attention.


-Finally, work towards being able to complete three to five cardiovascular workouts per week. And be sure to work at the right intensity. On a scale of 1-10 with 10 being all out effort, strive to work in the 7-9 range for most of your workout. When I talk to people who exercise regularly but are not making any progress, it’s often because they don’t work hard enough.


Some people ask me if you have to workout to lose weight. My reply is “No”. But it helps build strong muscles and bones. Something we all should be concerned with, especially women. Exercise also helps improve flexibility -another important component of overall health and fitness.


Others would rather just exercise and not change the way they eat. Unfortunately, this approach rarely works. When you can eat a 250 calorie chocolate bar in less than five minutes but need to walk for more than half an hour at four miles per hour to burn those calories off, you begin to see the problem with using just exercise to lose weight. The fact of the matter is, you can’t outrun your mouth.


In the weight loss world, knowledge really is power. The next time you hear or read of a product claiming to give you a flat, sexy stomach, remember that no machine…no ab exercise will do it on its own. You must combine a balanced nutrition plan with an effective exercise program.

“Imagine Never Having To Worry About Your Weight Again”

Curtis Penner has created a proven step-by-step system that takes the guesswork out of losing weight and shows you exactly how to take control of your weight once and for all. Find out how and receive a FREE weight loss e-book…

=> http://www.BestBodyGuaranteed.com/abs.html.

share save 171 16 Ab Exercises: Are They A Waste Of Your Time?