Since its introduction the elliptical trainer has continued to move to the forefront of popularity in gyms everywhere. Most trainers agree that the elliptical is the best device for cardiovascular training. Besides being very easy on the joints there are other reasons the elliptical deserves the accolades.
Elliptical trainers are in that rare category of exercise that combine weight bearing and non-impact in the same activity giving you the bone density building and best calorie burning while saving your knees and lower back at the same time. Stationary bikes and treadmills give you good workouts but the bikes don't burn as many calories and treadmills can be tough on the knees and lower back. Rowing machines are hard on the back as well.
The health benefits of the elliptical are similar to other cardio exercises. Heart and lung fitness is increased; immune system function is enhanced along with improved cholesterol levels while lowering the risk of heart disease, diabetes, strokes, and some cancers.
In addition to the overall health benefits elliptical training is great for increasing muscular endurance in the quads and glutes which combined together are the largest muscles in the body, as well as the thigh biceps or hamstrings, calves, and hip flexors when performing the exercise on an incline. If you are exercising on a unit that has the arm attachments for upper body work you will also receive endurance benefits in your pectorals, triceps, and anterior deltoids on the pushing portion and the lats, biceps, rhomboids, and rear delts on the pulling motion. The benefit to using a machine with arms is an increase in heart rate but the same thing can be accomplished with increasing the incline.
Many models do not offer the availability of the incline patented by Precor, the industry leader but those that do have an incline range of 13-40 degrees along with electronic pre-set workouts. Just remember that the higher incline increases the stress to the knees and lower back.
The main two variables offered with all elliptical trainers are resistance and speed. It is advisable to set the resistance so that you are able to maintain a pace of 120 to 200 strides per minute without straining.
Another great benefit to the elliptical trainer is the fact that so many workout choices are offered. Being able to adjust the speed, resistance, incline, and also having the "arms" for the upper body may make designing a workout a more thoughtful process but it definitely eliminates workout boredom.
As with any exercise program see a physician before beginning a rigorous fitness regimen.
Friday, October 24, 2008
Saturday, September 20, 2008
What Are the Benefits of Cardio Training
Our body is our most valuable asset.It is the vital part of who were are.Whether we agree or not,most often,people perceived us by how we look on the outside.For Christians,they believe that the body is the temple of God so it must be holy and healthy both spiritually and physically.
Being fit and healthy is the in thing. Actually, it really never goes out of style.Thus it is important that you take good care of it. Give it the proper attention it needs. When it comes to ensuring and maintaining our physical health, the best option is to do cardio training.
What Is Cardio Training?
Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.
Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.
What Are the Benefits of Cardio Training?
1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.
2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.
3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.
Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.
4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.
5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.
Recommendations for Cardio Training
Start Now - Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.
Start Right - Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.
Progress - As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.
Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.If you are undergoing weight training too, do the cardio exercises right after, not before.
Snacks - It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.
Outdoors - It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.
Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.
Article Source: http://physicalfitnessarticles.net
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at - EarlyPlanet.com
Being fit and healthy is the in thing. Actually, it really never goes out of style.Thus it is important that you take good care of it. Give it the proper attention it needs. When it comes to ensuring and maintaining our physical health, the best option is to do cardio training.
What Is Cardio Training?
Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.
Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.
What Are the Benefits of Cardio Training?
1. Gives Energy to the Body
You can expect more energy and higher endurance after some time of regular cardio training.
2. Prevents Diseases
One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.
3. Control Your Weight
With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.
Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.
4. Lose Body Fats
Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.
5. Get Rid of Boredom
Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.
Recommendations for Cardio Training
Start Now - Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.
Start Right - Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.
Progress - As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.
Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.If you are undergoing weight training too, do the cardio exercises right after, not before.
Snacks - It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.
Outdoors - It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.
Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.
Article Source: http://physicalfitnessarticles.net
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at - EarlyPlanet.com
Friday, September 19, 2008
4 Tips For Faster Flat Stomach That You Might Not Know
Are you seeking methods to lose weight faster? Are you constantly looking for ways to lose that belly fat faster so that you can show off you new body at your next party? What if I can show you some techniques that you can use straight away so that you can start losing body fat fast and safe.
I understand how you feel, people wants results fast and it is nothing wrong with that. As long as it is sustainable and it is healthy. There are many ways to burn body fat faster, unfortunately most of the ways are unhealthy and they do not last long. I know I have promised you some tips that you could implement so that you can double your fat loss but before that, why not I highlight some quick weight loss methods that you should avoid.
First of all, avoid crash diets. Crash diets can make you lose weight really fast. That it is called crash diets. You crash and burn. The burn part is the part where you pile the weight back on and even more sometimes! When you go through a quick weight loss diet, you are going through a fake and deprived lifestyle. It is not sustainable. You need to lose weight steadily and be able to sustain it for years to come.
Now, lets get into the question on how to double your weight loss results so that you can get a flat stomach. For starters, I would like to begin with hammering into your head that you need weight training to build muscle in order to lose belly fat. This does not mean you need to do hundreds of crunches or hundreds of weighted crunches. That wont help either. The idea of weight training is to pack on solid muscle into your frame so that your can increase your metabolism. One pound of muscle burns an extra 50 calories for just being there. This is because muscle are living tissues and it need calories to survive. You will burn even more calories when you exercise because more calories are needed to move the additional muscles.
Focus on adding about 4 pounds of muscle throughout your body. This will help you burn an additional 200 calories per day and even more calories when you workout.
Focus on adding more muscle on the legs. The legs is the best part to pack on muscle. This is because it has a large cross section area compared to the other body part. The other reason is that most people, avoid training legs. It is a high chance that you can add in loads of muscle on your legs right now.
Not only that. The benefits add ons. With stronger legs, you can run further and faster which will results in more calorie burn, most probably around 100 more calories. The additional muscles also protects your joints from injuries and ware and tear.
To further increase your calorie, do high intensity interval training for your cardio vascular training. this technique which is also known as HITT, can really give you a boost in stamina, speed and post workout calorie burn. Unlike traditional cardiovascular training where the calorie burn stops as soon as you stop doing it, HITT enables you to experience post workout calorie burn! This means your body will continue on burning calories even after the exercise session. If you have done a HITT correctly, you will find that you will be sweating like crazy even after the exercise session itself.
HITT works this way. It is a 20 minute super high intensity workout. In that 20 minutes, you have 10 intervals with 2 minutes in each interval. 1 minute will be your resting phase and 1 minute will be your working phase. On the working phase, you will run as fast as you can, around the level of anaerobic and the after one minute, you will slow down and walk for a minute to recover. Then, you would repeat the interval for 10 times. Remember though, if you want this to really burn fat, you need to run at the intensity of around 90 % of your max heart rate and sometimes 95 %.
Wait, there is more!
To further increase the body fat burn, do this HITT training first thing in the morning as this will tap into your body fat stores fast.
So, now you are armed with 4 tips to assist you to double up your calorie burn and 1 crucial tip to help you avoid weight loss pit fall. Take action today and start using these strategies. I believe if you really desire a flat stomach, you will get it! If you snooze, you lose!
Article Source: http://physicalfitnessarticles.net
Tony Leong is giving away his Tony Leong Weight Loss System when you join his info packed Fast Fat Loss E-Mag for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.
____________
I understand how you feel, people wants results fast and it is nothing wrong with that. As long as it is sustainable and it is healthy. There are many ways to burn body fat faster, unfortunately most of the ways are unhealthy and they do not last long. I know I have promised you some tips that you could implement so that you can double your fat loss but before that, why not I highlight some quick weight loss methods that you should avoid.
First of all, avoid crash diets. Crash diets can make you lose weight really fast. That it is called crash diets. You crash and burn. The burn part is the part where you pile the weight back on and even more sometimes! When you go through a quick weight loss diet, you are going through a fake and deprived lifestyle. It is not sustainable. You need to lose weight steadily and be able to sustain it for years to come.
Now, lets get into the question on how to double your weight loss results so that you can get a flat stomach. For starters, I would like to begin with hammering into your head that you need weight training to build muscle in order to lose belly fat. This does not mean you need to do hundreds of crunches or hundreds of weighted crunches. That wont help either. The idea of weight training is to pack on solid muscle into your frame so that your can increase your metabolism. One pound of muscle burns an extra 50 calories for just being there. This is because muscle are living tissues and it need calories to survive. You will burn even more calories when you exercise because more calories are needed to move the additional muscles.
Focus on adding about 4 pounds of muscle throughout your body. This will help you burn an additional 200 calories per day and even more calories when you workout.
Focus on adding more muscle on the legs. The legs is the best part to pack on muscle. This is because it has a large cross section area compared to the other body part. The other reason is that most people, avoid training legs. It is a high chance that you can add in loads of muscle on your legs right now.
Not only that. The benefits add ons. With stronger legs, you can run further and faster which will results in more calorie burn, most probably around 100 more calories. The additional muscles also protects your joints from injuries and ware and tear.
To further increase your calorie, do high intensity interval training for your cardio vascular training. this technique which is also known as HITT, can really give you a boost in stamina, speed and post workout calorie burn. Unlike traditional cardiovascular training where the calorie burn stops as soon as you stop doing it, HITT enables you to experience post workout calorie burn! This means your body will continue on burning calories even after the exercise session. If you have done a HITT correctly, you will find that you will be sweating like crazy even after the exercise session itself.
HITT works this way. It is a 20 minute super high intensity workout. In that 20 minutes, you have 10 intervals with 2 minutes in each interval. 1 minute will be your resting phase and 1 minute will be your working phase. On the working phase, you will run as fast as you can, around the level of anaerobic and the after one minute, you will slow down and walk for a minute to recover. Then, you would repeat the interval for 10 times. Remember though, if you want this to really burn fat, you need to run at the intensity of around 90 % of your max heart rate and sometimes 95 %.
Wait, there is more!
To further increase the body fat burn, do this HITT training first thing in the morning as this will tap into your body fat stores fast.
So, now you are armed with 4 tips to assist you to double up your calorie burn and 1 crucial tip to help you avoid weight loss pit fall. Take action today and start using these strategies. I believe if you really desire a flat stomach, you will get it! If you snooze, you lose!
Article Source: http://physicalfitnessarticles.net
Tony Leong is giving away his Tony Leong Weight Loss System when you join his info packed Fast Fat Loss E-Mag for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.
____________
Help Your Belly go From Fat to Flat with These Amazing Fat Burning Tips
Taking your belly from fat to flat is easier when you use tips that can increase your metabolism. If you weren't born with a fast metabolism, use these techniques to speed yours up. Read these fat burning tips to help you reach your flat belly goals.
Tip Number One - Avoid junk food like the plague. Nothing packs the fat on faster than eating junk foods and fast foods. If you want a hamburger, make it yourself. This will help you control the portion, skip the bun or make it whole grain, and add plenty of veggies. At the same time you won't be tempted by the smell of fat fries.
Tip Number Two - Eat plenty of fresh, raw fruits and veggies. These fat burning foods will help raise your metabolism. Start by eating fruits in the morning before other foods. This is when your liver is best at burning fat and fresh fruits help your liver do this even better.
Start your later meals with a green, raw salad. This gets your digestion revved up to digest the rest of the food. A stronger digestion means a faster metabolism, and a faster metabolism burns more fat.
Tip Number Three - Eat more protein. Many times we don't eat enough protein to lose fat. On the other hand, many people eat too much at once, which can pack on the pounds. Avoid this problem by eating smaller portions 5-6 times, spread throughout the day. To find the right portion for your body, keep the size of the serving about the same size as your palm.
Don't miss out on the fat burning ability of this technique. Your whole body is made of protein, including muscle which also helps burn fat. Protein also helps your liver detoxify, which frees it up and enhances its fat burning ability!
Lean proteins to choose from include turkey, chicken, lean beef, tempeh, fish, almonds, garbanzo beans and eggs. Healthy fish can include salmon, halibut, tuna and tilapia.
Tip Number Four - Flush away your belly fat by drinking 6-8 glasses of cold water. Cold water flushes fatty toxins while naturally raising metabolism at the same time. Be sure to spread these throughout your day.
Tip Number Five - Take your EFA's. These are essential fatty acids, known as the Omega-3's and Omega-6's, that your body needs to survive. These kinds of nutrients are essential for you heart, your hair, your brain, your skin, your joints, and may help keep your mood elevated even during times of stress. You can satisfy cravings for unhealthy fat foods by eating foods with healthy fats, or EFA's. Most importantly, these healthy fats help your body carry out unhealthy, toxic fat that can accumulate around your mid-section.
Foods that will supply these important nutrients include walnuts, salmon, halibut, tilapia, tuna, hemp seeds, flax seeds, olive oil, avocadoes, and coconut oil. For an extra boost, an Essential Fatty Acid supplement can be found at your local health food store.
Tip Number Six - Exercise first thing in the morning, before you eat. If you eat first, your body might burn the calories from the food you just ate. If you eat on an empty stomach, your body is forced to burn the stored fat, which is what it is there for. Drink your water beforehand!
Tip Number Seven - Here's another exercise tip... jump on a rebounder or mini trampoline. Rebounding exercise is done on a mini trampoline designed to safely use every day. This type of exercise will help increase circulation of your blood and lymph, both which can help carry out fat trapping toxins.
To make this exercise work even better, jump for two minutes at a time, anywhere from 5-10 times each day. Studies show that the entire lymphatic system can start moving toxins, including toxic fat, out of the entire body in just two minutes.
Use some or all of these fat burning tips to reach your goals - but of course the more you do the sooner you lose fat. All of these fat burning techniques can help you lose weight, rid your body of unhealthy and even dangerous fat, and get your belly from fat to flat in just weeks.
Article Source: http://physicalfitnessarticles.net
Cindy is a Certified Nutritional Counselor and Colon Therapist, working and teaching in the health field for 15 years. Learn how a colon cleanse can help with your fat loss goals before starting any program.
____________________
Tip Number One - Avoid junk food like the plague. Nothing packs the fat on faster than eating junk foods and fast foods. If you want a hamburger, make it yourself. This will help you control the portion, skip the bun or make it whole grain, and add plenty of veggies. At the same time you won't be tempted by the smell of fat fries.
Tip Number Two - Eat plenty of fresh, raw fruits and veggies. These fat burning foods will help raise your metabolism. Start by eating fruits in the morning before other foods. This is when your liver is best at burning fat and fresh fruits help your liver do this even better.
Start your later meals with a green, raw salad. This gets your digestion revved up to digest the rest of the food. A stronger digestion means a faster metabolism, and a faster metabolism burns more fat.
Tip Number Three - Eat more protein. Many times we don't eat enough protein to lose fat. On the other hand, many people eat too much at once, which can pack on the pounds. Avoid this problem by eating smaller portions 5-6 times, spread throughout the day. To find the right portion for your body, keep the size of the serving about the same size as your palm.
Don't miss out on the fat burning ability of this technique. Your whole body is made of protein, including muscle which also helps burn fat. Protein also helps your liver detoxify, which frees it up and enhances its fat burning ability!
Lean proteins to choose from include turkey, chicken, lean beef, tempeh, fish, almonds, garbanzo beans and eggs. Healthy fish can include salmon, halibut, tuna and tilapia.
Tip Number Four - Flush away your belly fat by drinking 6-8 glasses of cold water. Cold water flushes fatty toxins while naturally raising metabolism at the same time. Be sure to spread these throughout your day.
Tip Number Five - Take your EFA's. These are essential fatty acids, known as the Omega-3's and Omega-6's, that your body needs to survive. These kinds of nutrients are essential for you heart, your hair, your brain, your skin, your joints, and may help keep your mood elevated even during times of stress. You can satisfy cravings for unhealthy fat foods by eating foods with healthy fats, or EFA's. Most importantly, these healthy fats help your body carry out unhealthy, toxic fat that can accumulate around your mid-section.
Foods that will supply these important nutrients include walnuts, salmon, halibut, tilapia, tuna, hemp seeds, flax seeds, olive oil, avocadoes, and coconut oil. For an extra boost, an Essential Fatty Acid supplement can be found at your local health food store.
Tip Number Six - Exercise first thing in the morning, before you eat. If you eat first, your body might burn the calories from the food you just ate. If you eat on an empty stomach, your body is forced to burn the stored fat, which is what it is there for. Drink your water beforehand!
Tip Number Seven - Here's another exercise tip... jump on a rebounder or mini trampoline. Rebounding exercise is done on a mini trampoline designed to safely use every day. This type of exercise will help increase circulation of your blood and lymph, both which can help carry out fat trapping toxins.
To make this exercise work even better, jump for two minutes at a time, anywhere from 5-10 times each day. Studies show that the entire lymphatic system can start moving toxins, including toxic fat, out of the entire body in just two minutes.
Use some or all of these fat burning tips to reach your goals - but of course the more you do the sooner you lose fat. All of these fat burning techniques can help you lose weight, rid your body of unhealthy and even dangerous fat, and get your belly from fat to flat in just weeks.
Article Source: http://physicalfitnessarticles.net
Cindy is a Certified Nutritional Counselor and Colon Therapist, working and teaching in the health field for 15 years. Learn how a colon cleanse can help with your fat loss goals before starting any program.
____________________
Thursday, September 18, 2008
Get Sexy Ripped Abs Quick and Easy
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!
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!
Article Source: http://physicalfitnessarticles.net
James Wong lost over 40lbs. just by using The Secret 2 Fat Loss. You too could lose weight as easily as he did. Find out how to get six pack abs fast. You can burn fat without counting calories at www.TheSecret2FatLoss.com
____________Ab Workouts and Core Exercises: A Circuit for Fat Loss and Strength
By: Nathan Long
There are plenty of myths in the fitness industry that ab workouts will not generate fat loss. If you are just training abdominals with hundreds of crunches and other core exercises, chances are you won't generate any significant fat loss during your ab workouts. If done correctly, however, training your whole core with targeted ab workouts will maximize your fat burning ability. This can be accomplished by taking the basic principles of cardiovascular and circuit training and combining it with challenging core exercises, movements, and ab workouts that will require the use of major muscle groups.
Any time your body moves, there are muscles working to keep you stabilized and other muscles working to actually move you. Your circuit should feature challenging core exercises and ab workouts to target both the stabilizers and the movers, because they are both an extremely important part of everyday functions as well as during strength and fitness training.
What is the Core?
The major muscles of the core reside in the area of the belly, the mid back, the lower back and the hip flexers. Most movements originate with the core, so a strong core is important for preventing and eliminating most lower back problems.
Static Core Function
Static core functionality is the ability of one's core to align the skeleton to resist a force that does not change. The bridge exercise is an example of a static core function that uses your whole core to keep you stabilized in position. Your body weight will rest on your forearms and toes, but without your core staying tight, your butt will shoot up in the air to get your calves involved to keep you in position, or your hips will drop to the floor. Starting and ending each round with static core exercises will target and improve the strength and endurance of your core. As you begin working on your core exercises while in the circuit, you'll notice a huge difference in how you feel during the first static exercise and the last. You can use this comparison as a way to gauge where you're at with your strength and endurance.
Dynamic Core Function
Dynamic core functionality is the ability to use the core as a stabilizer but also deal with the force of external resistance and incorporate a vastly different complex of muscles and joints versus a static position. For example, if you get into position to do a push-up, your core has to keep you stabilized and aligned in that position. Your chest, shoulders, and triceps are sharing the load as you lower down towards the floor and again as you come back up to starting position, all while your core continues to work keeping your back flat and your hips from dropping to the floor. Performing challenging dynamic core exercises, movements, and ab workouts will exhaust your energy stores extremely quickly, causing your body to start dipping into your fat stores to help complete your exercise. This is why it's important to keep the repetitions high with clean mechanics for whichever core exercises, movements, or ab workouts you choose.
A Circuit for Core and Ab Workouts
Start with three dynamic core exercises and two static core exercises. Remember that completing one set of each exercise equals one round.
1. Start with a static core function - 30 seconds/12 - 15 repetitions
2. Dynamic core function - 45 seconds/12 - 15 repetitions
3. Dynamic core function - 45 seconds/12 - 15 repetitions
4. Dynamic core function - 45 seconds/12 - 15 repetitions
5. Static core function - 45 seconds/12 - 15 repetitions
Rest 1 - 1.5 minutes and complete another round. There should be no breaks between ab workouts or core exercises, only between rounds; however, rest depends on stamina and endurance level. Beginners should start at 1.5 minutes and work their way back to minimum time between rounds.
Rounds: 3-6
Exercises: 5 -7
Every other week, switch up the order and/or movements for both dynamic and static core exercises to keep the body from adapting to the ab workouts and core circuit program and thereby hitting a plateau. Keeping the repetitions high with an overall round time between 4 - 7 minutes will keep your heart rate in a cardiovascular/fat loss mode. The idea is to keep your heart rate between 65-70% of your Maximum Heart Rate (MHR), which will maximize your opportunity for fat loss while strengthening major muscle groups, and most importantly, your core.
Examples of Circuit Movements, Core Exercises, and Ab Workouts
Dynamic Core Function
Cable Woodchops
1. Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands.
2. Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs.
3. Repeat for 10-12 repetitions before switching sides.
Dumbbell Pushup Row
1. Start by placing the dumbbells onto the ground and getting into a pushup position holding onto the dumbbells.
2. Proceed into a pushup and then extend your arms into a completed pushup.
3. Then, row one dumbbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Make sure you keep your abs tight and back flat throughout this movement.
Medicine Ball Lunge and Twist
1. Start with feet hip width apart and a medicine ball or dumbbell in your hands.
2. Lunge forward with one foot as your back knee drops down into a proper lunge. Make sure you keep your back straight so that you aren't leaning forward.
3. Extend your arms in front of you about chest height with the ball in your hands and twist your torso towards the leading foot. This will cause everything from your torso up to twist with the ball, which causes a nice contraction for the abdominal area. Inhale and bring the back foot up and twist back to starting position.
4. Make sure to keep your back straight, along with the proper breathing technique through your sets.
Medicine Ball Crunch and Toss
1. Begin seated on the floor, legs and spine straight, and the ball extended out in front of you.
2. Pull the abs in and engage the pelvis as you roll down onto the mat, feeling each vertebrae make contact, while taking the ball over the head.
3. Roll back up to start taking the ball up and releasing the ball forward as you come back to sitting.
4. Repeat for 10-12 repetitions and bend the knees to modify this move if your back is arching off the floor.
Static Core Function
Side Bridge
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck, and body in a straight line.
Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Noticeable benefits to core exercises and ab workouts include better balance, stability, and posture, more energy (a stronger core will require less help from major muscle groups), elimination and prevention of back pain or other pain related to poor posture, and a decrease in cardiovascular limitations as well as an increase in fat loss and overall strength.
The core exercises and ab workouts you choose to put in your circuit will depend on your personal fitness goals. If you are using strength and fitness training to tone your upper body, choose dynamic core exercises and movements that target chest, back, and/or shoulders. For lower body, focus more on dynamic core exercises and movements like the lunge and twist, standing bicycle kick, or other similar exercises. End Ab Workouts and Core Exercises: A Circuit for Fat Loss and Strength from Abdominals
Any time your body moves, there are muscles working to keep you stabilized and other muscles working to actually move you. Your circuit should feature challenging core exercises and ab workouts to target both the stabilizers and the movers, because they are both an extremely important part of everyday functions as well as during strength and fitness training.
What is the Core?
The major muscles of the core reside in the area of the belly, the mid back, the lower back and the hip flexers. Most movements originate with the core, so a strong core is important for preventing and eliminating most lower back problems.
Static Core Function
Static core functionality is the ability of one's core to align the skeleton to resist a force that does not change. The bridge exercise is an example of a static core function that uses your whole core to keep you stabilized in position. Your body weight will rest on your forearms and toes, but without your core staying tight, your butt will shoot up in the air to get your calves involved to keep you in position, or your hips will drop to the floor. Starting and ending each round with static core exercises will target and improve the strength and endurance of your core. As you begin working on your core exercises while in the circuit, you'll notice a huge difference in how you feel during the first static exercise and the last. You can use this comparison as a way to gauge where you're at with your strength and endurance.
Dynamic Core Function
Dynamic core functionality is the ability to use the core as a stabilizer but also deal with the force of external resistance and incorporate a vastly different complex of muscles and joints versus a static position. For example, if you get into position to do a push-up, your core has to keep you stabilized and aligned in that position. Your chest, shoulders, and triceps are sharing the load as you lower down towards the floor and again as you come back up to starting position, all while your core continues to work keeping your back flat and your hips from dropping to the floor. Performing challenging dynamic core exercises, movements, and ab workouts will exhaust your energy stores extremely quickly, causing your body to start dipping into your fat stores to help complete your exercise. This is why it's important to keep the repetitions high with clean mechanics for whichever core exercises, movements, or ab workouts you choose.
A Circuit for Core and Ab Workouts
Start with three dynamic core exercises and two static core exercises. Remember that completing one set of each exercise equals one round.
1. Start with a static core function - 30 seconds/12 - 15 repetitions
2. Dynamic core function - 45 seconds/12 - 15 repetitions
3. Dynamic core function - 45 seconds/12 - 15 repetitions
4. Dynamic core function - 45 seconds/12 - 15 repetitions
5. Static core function - 45 seconds/12 - 15 repetitions
Rest 1 - 1.5 minutes and complete another round. There should be no breaks between ab workouts or core exercises, only between rounds; however, rest depends on stamina and endurance level. Beginners should start at 1.5 minutes and work their way back to minimum time between rounds.
Rounds: 3-6
Exercises: 5 -7
Every other week, switch up the order and/or movements for both dynamic and static core exercises to keep the body from adapting to the ab workouts and core circuit program and thereby hitting a plateau. Keeping the repetitions high with an overall round time between 4 - 7 minutes will keep your heart rate in a cardiovascular/fat loss mode. The idea is to keep your heart rate between 65-70% of your Maximum Heart Rate (MHR), which will maximize your opportunity for fat loss while strengthening major muscle groups, and most importantly, your core.
Examples of Circuit Movements, Core Exercises, and Ab Workouts
Dynamic Core Function
Cable Woodchops
1. Wrap tube or band around a sturdy object and stand to the left, holding handles in both hands.
2. Keeping the arms straight, swing the arms across the body and rotate towards the left, contracting the abs.
3. Repeat for 10-12 repetitions before switching sides.
Dumbbell Pushup Row
1. Start by placing the dumbbells onto the ground and getting into a pushup position holding onto the dumbbells.
2. Proceed into a pushup and then extend your arms into a completed pushup.
3. Then, row one dumbbell up to chest level and return to the ground. Repeat with the other arm. This is considered one repetition.
4. Make sure you keep your abs tight and back flat throughout this movement.
Medicine Ball Lunge and Twist
1. Start with feet hip width apart and a medicine ball or dumbbell in your hands.
2. Lunge forward with one foot as your back knee drops down into a proper lunge. Make sure you keep your back straight so that you aren't leaning forward.
3. Extend your arms in front of you about chest height with the ball in your hands and twist your torso towards the leading foot. This will cause everything from your torso up to twist with the ball, which causes a nice contraction for the abdominal area. Inhale and bring the back foot up and twist back to starting position.
4. Make sure to keep your back straight, along with the proper breathing technique through your sets.
Medicine Ball Crunch and Toss
1. Begin seated on the floor, legs and spine straight, and the ball extended out in front of you.
2. Pull the abs in and engage the pelvis as you roll down onto the mat, feeling each vertebrae make contact, while taking the ball over the head.
3. Roll back up to start taking the ball up and releasing the ball forward as you come back to sitting.
4. Repeat for 10-12 repetitions and bend the knees to modify this move if your back is arching off the floor.
Static Core Function
Side Bridge
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck, and body in a straight line.
Bridge
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Noticeable benefits to core exercises and ab workouts include better balance, stability, and posture, more energy (a stronger core will require less help from major muscle groups), elimination and prevention of back pain or other pain related to poor posture, and a decrease in cardiovascular limitations as well as an increase in fat loss and overall strength.
The core exercises and ab workouts you choose to put in your circuit will depend on your personal fitness goals. If you are using strength and fitness training to tone your upper body, choose dynamic core exercises and movements that target chest, back, and/or shoulders. For lower body, focus more on dynamic core exercises and movements like the lunge and twist, standing bicycle kick, or other similar exercises. End Ab Workouts and Core Exercises: A Circuit for Fat Loss and Strength from Abdominals
Nathan Long is a fitness management consultant at Atlanta Fitness by metaMorphixx, a fitness consulting firm in downtown Atlanta, Georgia. With over seven years of personal training and fitness management experience, Long's interest in health and fitness began with his own sports training as well as an influence that started at home - his father was a bodybuilder.
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