Posts Tagged ‘Strength Exercises’

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.

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Best Exercises For Six Pack Abs Workout

One of the few ways to lose belly fat and get your six pack abs is through the use of exercises, to even make it work best you should follow it up with a proper diet to make it more effective. Doing exercises will increase the rate at which your body consumes its stored energy and be able to put it into use when there is need for any energetic activities. When your body is at work, sweat is discharged for the cooling down of your body when it’s in a vigorous activity.

Most people wish to own a sexy slim sculpted body, but our modern lifestyles is one the setbacks to achieving a nice figure. The combination of dieting and exercises for six pack abs is the most favorable way to lose weight fast and also have a chance to keep it off, if you continue to do the exercises.

You need to bear in mind that doing exercises only to lose weight isn’t sufficient enough. I suggest you supplement your exercises with a proper dieting. It shouldn’t be a diet that is meant to keep you starving. Let it be one that will work with your body metabolism and also involves calorie shifting techniques.

Performing workouts for weight loss together with a proper dieting and alternative your calories frequently is a double way to burn off too much fat. As you exercises and change your habit of eating, it’s likely that you would burn off stored fat.

You need a lot of motivation if you must look slim, the amount of effort you put into it matters. Though it’s difficult to maintain it when you feel you are stressing yourself.

Below are some of the best exercises you can do at home for your six pack abs. It include both aerobic and strength training exercises which you can easily do at your own leisure.

Squatting: The biggest muscles in your body are your leg muscles and buttocks. Whenever you wake up in the morning, come in front of the mirror, place your feet at your shoulder while facing forward, then begin to squat down and up for about 20 to 30 times, repeat this for 2 or 3 consecutive period. This works in helping to lose the fat surrounding your leg. If you gain more power, try raising 5 pounds of dumbbells with your hands as you work out. Do not hesitate to halt the exercises but if you experience any unusual pain at your knees, take a break.

Pushups: it’s a kind of exercise done to gain strength especially when you wake up in the morning. When you begin to do pushups, note that your arms should hold up to 80% of the mass of your body. Perform about 10 to 20 pushups for 3 times one after the other.

Jumping jacks: it is a simple aerobic exercise which you can perform in the comfort of your home or anywhere you feel comfortable to do it. Perform up to 20 jumping jakes, after the first set is over do it again for another 2-3 times while still maintaining the 20 jumping jakes per set. I don’t recommend you doing it in a storey building or apartment when you know you could disturb the peace of your neighbors, try doing it outside.

Quick walking: walking is one the coolest exercises you can do to lose body fat, but I tell you if you can increase the intensity of your walking by moving fast you will lose even more fat than when you are doing normal walking. Before you begin your normal usual walking, do stretch out and complement it with warm up before embarking on walking. As soon as you increase your walking speed, attempt to keep that rate as much as you are able to. When you are exhausted, try to do longer periods of quick walking and after that you do short periods of slow walking.

Stepping: it is one the ways you can use to burn calories. One of the ways to do this is to use the stairs you’ve got at home. But if you need a faster result, buy stackable step mats; stack it up to 15 inches. Start by doing 2 to 3 sets of 20 steps.

Truth About Six Pack Abs is an Online Six Pack Abs Program which contains all the simple exercises; how to do them, when and the duration to them and the diets you should eat and other useful information you require to get your six pack abs. It has helped thousands of people from around the world get their six pack abs through the service they offer. Look no further for your six pack abs but at http://truths-about-six-pack-abs.blogspot.com/

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