Archive for October, 2009

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What is the Most Effective Way to Get Great Abs- Top 3 Ways

Thursday, October 15th, 2009

Trying to figure out the most effective way to get great abs can be a hassle and frustrating.  Especially when you really want a six pack.  It’ll have you wondering, “What is the most effective way to get great abs”.  So, what I’m going to do is share with you some tips on how to get a six pack.

That way, you’ll be able to easily have a great mid section.

The tips on getting abs are:

1.  The first way to get great six pack is to do the right exercises.  Some of the exercises that you should do include incline situps, cable crunches, and leg raises.  You should work on your abs at least three times a week.

2.  Another way to get great abs is to do cardio.  The cardio exercises that you can do include jogging, swimming, playing basketball with your friends, taking a fitness class, or riding your bike.  This is important if you want a 6 pack.

Cardio will help you burn fat that’s on your belly, which will help you expose your six pack.

3.  The next way to get abs is to eat frequently and healthy.  Some foods you should eat are red apples, nuts, cottage cheese, yogurt, lean meats and fish, whole wheat bread and pastas, and dark green veggies.  Also, you should drink one glass of green tea a day.

These are some of the most effective ways to get great abs.  If you really want to get a six pack, make sure you use the tips above.  Now that you have the answer to your question, “What is the most effective way to get great abs”, use the information above to get yourself a great looking midsection.

Tony Smith
http://www.articlesbase.com/muscle-building-articles/what-is-the-most-effective-way-to-get-great-abs-top-3-ways-745034.html

Posted in Six Pack Abs | 5 Comments »

How To Get Ripped Abs And Strengthen Your Core: 3 Easy-To-Do Ab Exercises

Thursday, October 15th, 2009

If you’re looking to get that six pack you’ve always wanted, there are many different ab exercises that you can do to strengthen your core and build those muscles. I am going to go over 3 different exercises that you can do to today that will give you a well rounded work out.

Ab Exercise #1 – Do Crunches

Crunches are a very short movement exercise that will isolate your upper abs. To do them, lie on the floor with your feet close to you and cross your arms over your chest. Now pull your upper chest to your knees using your ab muscles. Only lift up far enough so you feel it in your abs and your upper back is off the floor. Don’t lift your lower back off the floor. Also Do not use momentum or try to pull on your head to do the crunch.

Ab Exercise #2 – Do Sit Ups

Sit ups are a full range version of the crunch and will focus on all the muscles in your front abs. Get in the same position you would for crunches, with back on the floor and feet on the ground. Then lift your entire body up to your knees, pulling with your ab muscles. This ab exercise will eventually get easy enough for you to start adding weight. You can hold a weight on your chest or use a medicine ball to make the exercise more difficult. You can check out these ab workouts on <a href=”http://www.wikihow.com/Get-Six-Pack-Abs”>this page</a> for more info and some videos.

Ab Exercise #3 – Do Heel Raises

Heel raises will isolate your lower ab muscles, which are the hardest muscles to get to show. It is important to strengthen all areas of your abdominals and not just focus on 1 or 2. To do this ab exercise, lie on the floor and lift your legs up, without bending them, until they are at a 90 degree angle to your body. Keep your hands at your sides. Now push your heels straight up and focus on moving them with your lower ab muscles. This is a short range of motion exercise, your heels will only raise about 4-5 inches.

These 3 exercises will get you on the road to that six pack you’re looking to sculpt. There are many more and different variations that you can do to work your abs even harder. Note that we have only worked the front of your abs so far, and not your obliques (the sides). To learn the best and fastest route to a sculpted midsection, check out my 7-day Six Pack Abs crash course.

Tyson Faulkner
http://www.articlesbase.com/muscle-building-articles/how-to-get-ripped-abs-and-strengthen-your-core-3-easytodo-ab-exercises-1182458.html

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How To Lose Belly Fat – Hint, No Cardio, Situps, or Diet – Lose 4 Inches of Belly Fat in 26 Days

Thursday, October 15th, 2009

Sick and tired of people giving out the same old boring and tired advice on how to lose belly fat? You know… eat more fruits and vegetables, drink more water, do situps, exercise more, and blah blah blah. What a joke!

You want something new and exciting… and that’s what I have for you. Here’s how to lose belly fat (specifically – lose 4 inches of belly fat in 26 days) without any diet, situps, or the typical bogus cardio stuff like running on a treadmill.

Here are 3 out-of-the-ordinary belly fat exercises that will allow you to lose belly fat fast.

Lose Belly Fat Exercise #1: The Belly Rub

This is my favorite belly fat exercise and it takes all of 40 seconds to do. First, you need to rub your hands together for 10-15 seconds to create kinetic heat energy (I’ll explain briefly). Next, you take 1 hand and start rubbing around your belly button in small circles.

Rubbing your belly in circles should last about 25-30 seconds. That’s it. Do 3-5 minutes of this each day.

Ok, now the idea behind that. Belly fat (all fat) doesn’t like heat. Any type of environment where your core body temperature gets elevated increases your body’s fat burning abilities. So by rubbing your hands and creating kinetic heat energy… and then rubbing one of those hands on your belly… you’re creating a localized area of higher internal temperatures.

And… it’s right on your belly fat. The heat from your hands pass through your skin and right into the belly fat deposits. This heat will help “persuade” and loosen up some of the fat to dissolve or break off and be carried away in the blood.

Soon after that, that fat will be excreted by you in either your urine, feces, or sweat.

Oh yeah, 1 quick tip before I go on to the next belly fat exercise. To generate more heat quicker, lick one of your hands before you rub them together. Seriously… it works!

Lose Belly Fat Exercise #2: Vacuum Pose

This exercise is similar to sucking in your belly, but there is a key difference. While standing up, you need to visualize your belly button getting sucked into your lower back when you do this. This will help you to suck in your belly at the correct point… which is your belly button.

Lead with your belly button when you suck in your belly.

This exercise doesn’t provide much for weight loss, but it’s the quickest way to lose inches from your waist while toning up your belly. I’ll repeat that. This exercise is the quickest way you can lose inches from your waist!

Anyway, when you do the vacuum pose, suck in your belly for a minimum of 15 seconds each time. Eventually, try to build up to holding in your sucked-in belly for 1 minute at a time. Do this exercise for 5 minutes everyday.

Lose Belly Fat Exercise #3: Jumping on a Mini-trampoline

Ok, first off, you can get a mini-trampoline for about $25. Wal-Mart has them. Now, this is probably my favorite piece of equipment. It allows me to stay home to workout. You’re going to jump on the mini-trampoline, but it won’t be like that typical gym cardio.

I want you to jump on it for 2 minutes at a time. Nothing more. Now, don’t worry… you don’t need to jump high for this to be effective. In fact, you barely lift your heels off the thing. A lot of times, my toes don’t even leave the surface of it… just my heels lift off and sway left to right in a nice rhythm.

What I found that works best for me is to do these 2 minute intervals during tv commercials. The typical tv show has about 22 minutes of commercials each hour. So there’s your 22 minutes of working out… without you having to make a special trip anywhere.

The 22 minutes breeze by… all the while as you watch tv. What can be better than that?

Now, you don’t need to limit yourself to just doing these during tv commercials. Do them whenever. What I do is I jump on it for 2 minutes whenever I get a chance… morning, afternoon, or night. The 2 minutes here and there add up. But I also have a routine of doing them while I watch my favorite tv shows at night… 4 days a week, 22 minutes each night.

So how did I do?

Did I not deliver on my promise to give you some cool and fun belly fat exercises! And yes… I had 1 client who lost 4 inches off her waist in 26 days doing just these 3 exercises… without making any changes to her diet or exercise routine. I’ve also had numerous other clients lose 2-3 inches in a month doing these.

If you don’t know how to lose belly fat after reading this article, I don’t know what to say. This is not brain surgery. You just need to get up off your butt and do these things. Now go lose some belly fat before you make me mad! Smile. Kidding.

Jennifer Jolan
http://www.articlesbase.com/health-articles/how-to-lose-belly-fat-hint-no-cardio-situps-or-diet-lose-4-inches-of-belly-fat-in-26-days-1172317.html

Posted in lose belly fat | No Comments »

How to Get Ripped Abs Fast – 6 Golden Tips

Thursday, October 15th, 2009

Many people set out on a quest to get ribbed abs, but most of us usually give up long before we get there. This is mostly due to the reason that many of us are unaware of the right methods as how to get ripped abs. Many people are under the impression that long hours in the gym and adequate amounts of crunches are enough to get ripped abs, but unfortunately, this alone isn’t the way to get Six Pack Abs.

You can sweat it out for hours in the gym but you may still be unable to get the body you have always wanted. In this article, we discuss some golden tips that are sure to help you get those washboard abs in no time.

Tip #1. The most important thing you need to concentrate on is your diet. You should make proper alterations in your regular diet, make sure that it contains very less cholesterol and try to avoid fried food as much as you can. Also, it is a good idea to remove all fattening substances from your diet.

Tip #2. Most people think that crunches are a sure shot way to getting ripped abs. Unfortunately, people are unaware that this exercise puts strain on the neck as well as the back, which can have negative effects on your health in the long run.

Tip #3. People feel weighted exercises can help get washboard abs. The truth is that weighted exercises can never lead to abs; they can only work for muscles in your chest and thighs. You need to realize that your abs cannot grow; you just need to sculpt them to get the desired figure. And to sculpt your abs, all you need to do is follow the right diet.

Tip #4. Do you feel that you need to stay in the gym all day or that you need to train for hours to get ripped abs? Well, let me tell you, that this not true. Training for longer does not guarantee a sculpted body within minutes. To get the body you have always dreamed of, concentrate on short workouts. Do not exercise for more than 20 minutes every session to develop your abs.

Tip #5. If you want washboard abs, you need to hold the French fries. You should put a stop to fattening meals due to the fact that you are working out. It is a good idea to perform cardio on an empty stomach. This way your body is able to burn body fat for fuel and not the carbohydrates that you just consumed.

Tip #6. It is important for you to alter your diet but that does not mean you have to follow a very strict diet. Simple alterations like leaving out sugar, calories, fat etc. from your diet can help you get one step closer to the chiseled body you have dreamed of. Also, check that your diet is rich in protein. Make sure to exercise regularly and remember to consume lots of water.

To simply put it, a proper diet and regular exercise can help you achieve a chiseled and sculpted body in no time. But you need to remember that that the first and foremost step towards a better body is to focus on your goals and to commit to them. Keep yourself motivated and eat healthy, avoiding bad eating habits.

Hopefully, this article showed you how to get ripped abs quickly and effectively. Do try them out and discover the six pack abs that you’ve always dreamed of.

Shukri Sudin
http://www.articlesbase.com/health-articles/how-to-get-ripped-abs-fast-6-golden-tips-637095.html

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Are You Taking Enough Water With Your Vitamins?

Thursday, October 15th, 2009

Have you read those instructions on your vitamin bottle that says take with a full glass of water?

Few people realize that an average sized person requires about three quarts of water daily. Water is important because it’s the main transport media of the body. It delivers nutrients to all the cells. Water is also necessary for digestion. Water helps to absorb, assimilate and eliminate. Some amazing facts about water are:

— Your body is about 60 percent water.
— Your muscles are about 75 percent water.
— Your brain is about 75 percent water.
— Your blood is about 82 percent water.
— Your bones are approximately 25 percent water.

You can visualize how much water the average person should drink by thinking of a one-gallon container of milk. Imagine it three-quarters full. That’s how much water their body needs every day. Yet most people don’t even drink one cup of water a day, let alone three quarts. You can determine how much water you need by dividing your body weight by 2. This gives you the amount of water you need in ounces. A two hundred pound man needs 100 ounces of water daily: 200 divided by 2 equals 100 ounces.

The good news is that you get about one quart from the food you eat provided you eat plenty of fruits and vegetables. The other two quarts need to be consumed daily. However, if your main food sources are starchy processed foods, cooked meats and fats, you will need to consume more because these foods contain very little water.

The Body’s Cry For Help

An adequate supply of water is critical. Every function of your body is related to the flow of blood carrying nutrients, hormones and other elements to your tissues. The nutrients go first to the vital organs: your brain, heart, kidneys, liver and lungs.

A shortage of water intake will cause loss of water volume in the cells. This affects the efficiency of delivery of nutrients and excretion of waste products. The result is a deficiency of nutrients in the cells and a build up of waste in those same cells.

When chronic dehydration occurs, the body cries out for help. The symptoms may be detected by a doctor who instead of treating the patient with water, writes out a prescription for the symptoms. You, the patient, rush out to the pharmacy. The medicine then turns off your “signal for help” and temporarily delays your body’s cry for water. This is short lived and the cycle is repeated. Then, another symptom appears and you get a pill for that. If this continues, over time, your kidneys may not function properly and you find yourself having to take these drugs.

Water — The Vital Connection

The essential connection between water and good health can be well illustrated by examining six common heath problems.

1. ARTHRITIS
Sooner or later almost everyone is affected by neck or back pain or by arthritis.

Neck or back pain can be caused by discs wearing out because of insufficient fluid within the disc. Our spine has discs between the vertebra made up of a fibrous material called anulus fibrosus. This is filled with a jelly-like substance called nucleus pulposus. This nucleus pulposus (the fluid inside the disc) supports as much as 75 percent of our upper body weight. The anulus fibrosus supports only 25% of our upper body weight. Thus, when our discs become dehydrated they are more likely to herniate and progress to degenerative disc disease or arthritis.

If you stay in a state of dehydration over a extended period of time, you’re headed for trouble. It’s kind of like driving on an almost flat tire. It will wear faster and eventually blow out.

The material between bones is a smooth material called cartilage. It provides a smooth surface that allows the joints to glide easily during movement. It’s very slick, about five times slicker than ice, and is 80 percent water. Well hydrated cartilage ensures minimal frictional forces and allows the joints to remain healthy. Dehydrated cartilage has increased frictional forces which results in more damage to the cartilage and leads to arthritis.

Drinking two quarts of water every day is preventative medicine to avoid arthritic conditions.

2. HIGH BLOOD PRESSURE
We previously discussed that the body rations water to ensure it is received first by the vital organs (brain, heart, kidneys, liver and lungs). When that occurs, water flow to other areas of the body may be constricted to pump blood to these vital organs first. This may eventually cause the arteries to become constricted, increasing your blood pressure.

This is similar to constricting a water hose. This actually increases the water pressure. Arteries behave in the same way. Simply by increasing your intake of water, you can help open up your arteries, preventing a rise in blood pressure. People with high blood pressure are given drugs to open up or dilate these vital conduits. Water may be the best and most overlooked treatment.

When high blood pressure is detected early enough, drinking two to three quarts of water a day reduce the pressure to normal.

If the disease progresses to the point of causing kidney damage, drinking two to three quarts of water a day may cause edema, which is swelling. It is very important to begin this process early to avoid dependency on drugs.

3. HIATAL HERNIAS
Some doctors have noticed that their women patients almost always develop a hiatal hernia between seven and nine months into their pregnancy. This happened because the growing baby caused the uterus to push against the stomach. When the women would lie down, stomach acid would run up, and they would experience heartburn, indigestion and hiatial hernia symptoms, After they delivered the baby, all the symptoms would usually disappear.

Many middle aged men and women look as though they are nine months pregnant because of excess weight they are carrying. Their stomachs are being pushed up through their diaphragm producing hiatal hernias. These are caused by the weight and increased pressure.

The two best treatments for this condition are meeting your daily water-intake needs and following a weight-loss program. It is important, however, to not drink water for three to four hous prior to bedtime because acid reflux disease is commonly associated with a hiatal hernia. Water taken to close to bedtime may reflux up and cause heartburn.

4. ULCERS
This seems to be a best kept secret. Few people realize that maintaining a proper body water level can greatly relieve ulcer disease.

A person not drinking the required two quarts of water daily is living in a water-deficit condition. Remember the body’s rationing program which delivers precious water to vital organs. When this rationing is going on, there may not be enough left to rehydrate the mucous layer (which is 98 percent water) in the stomach. This mucous layer protects us against stomach acid. The mucous also contains bicarbonate which neutralizes the stomach acid. When plenty of water is consumed, the mucous layer becomes much thicker and prevents the acid from burning the stomach lining.

It’s water, not expensive drugs, that provides lasting relief from ulcers. It has now been proven that most ulcers are caused by bacteria called Helicobacter pylori. Low gastric acid output encourages the growth of this bacteria. Most ulcer medications reduce or neutralize hydrochloric acid, thus encouraging the growth of the bacteria and setting up a vicious cycle.

5. ASTHMA
Can water help reduce the effects of asthma? Yes, it surely can. The bronchial tubes need water to provide moisture in order to prevent constriction.

Asthmatics usually have an elevated histamine level. Histamine is a neurotransmitter that triggers contraction of muscles in the bronchial tubes and symptoms of asthma. Animal studies have shown that as water intake increases, histamine production decreases. Water is also an excellent treatment for allergies since they are also usually associated with elevated histamine levels.

Elevated histamine causes itchy eyes, nasal draining and other allergic symptoms.

6. ALZHEIMER’S DISEASE
Remember, your brain is 75 – 80 percent water. Think about your brain and then think about a plum. Without water, a plum shrinks and becomes like a prune. In the brain, cells may become dehydrated due to lack of water intake. Without sufficient water, the brain may not obtain nourishment, and it may not properly eliminate waste materials. Many doctors believe long-term dehydration by contribute to Alzheimer’s disease. Do you see why you should never allow your brain to become dehydrated?

Here’s Where You Begin

Are you ready to start drinking two quarts of water every day?

— Your skin will look fresher.
— Your mind will function more clearly.
— It will aid in the elimination of waste.
— It will improve circulation.
— It will help prevent numerous degenerative diseases.

Intentionally drinking water day after day will eventually become a habit. In time, you will look at a cup of coffee, a soft drink or a cup of tea and ask for water instead. Your body yearns for pure clean water. So, do drink properly purified drinking water.

To ensure good health, invest in a high quality water purifier. Because good health starts with pure water!

Tom Nuckels
http://www.articlesbase.com/health-articles/are-you-taking-enough-water-with-your-vitamins-95771.html

Posted in flat stomach | No Comments »

How To Lose Stubborn Belly Fat

Thursday, October 15th, 2009

Of all the mails I get sent every day, by far the most common – from men and women alike – are questions about how to lose stubborn belly fat.

A pot belly… love handles… the spare tire… call it what you will. It seems to be the area of your body that you’d really like to do something about.

You’ve been trying for years to rid yourself of that spare tire around your middle. Read on, and I’ll explain what you can do to get rid of it once and for all.

Not only is a firm, flat stomach the ultimate symbol of sex appeal, researchers have found that losing abdominal fat is one of the most important steps you can take to stay healthy for life.

It won’t surprise you to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise.

With any exercise routine, you are unlikely to have success unless you focus on your diet and nutrition at the same time.

The combination of diet, cardio and strength training exercises will help kick-start your body to lose that belly fat.

Diet plan:

- You always want to combine a source of protein and a complex carbohydrate with every meal. Or you can substitute “good fats,” such as nuts, seeds and foods made with olive oil, for the carbs

- Water is incredibly important. Drink it abundantly. You should exclude fruit juices in order to help limit sugar intake

- Five to six small meals a day, every two to three hours, is the best way to go. The body digests food more efficiently this way, and you’re less likely to succumb to sugary snacks, because you’re not as hungry

Cardio Exercise:

You should make sure to incorporate 30 to 45 minutes of cardiovascular exercise into your workout three to four times a week. It will help you shed pounds, increase your metabolism and improve your cardiovascular health.

Body Workout:

- Push up straight into a plank position on the mat. This exercise is a compound exercise that includes the arms and legs as well as the core muscles, all critical to eliminating body fat. When you do a pushup, you have to keep your abdominal or core muscles tight when lowering your body to the ground

- Ball Tucks: While sitting on the Resist-a-ball, do tucks to strengthen both the lower and upper abdominals

- Using a medicine ball, you can twist and throw for an advanced workout. In a sitting position, you twist to strengthen the obliques and throw the ball to get a full body workout

Brian Parker
http://www.articlesbase.com/advice-articles/how-to-lose-stubborn-belly-fat-51456.html

Posted in flat belly | 7 Comments »

how to get ripped abs

Tuesday, October 13th, 2009

Hard Abs a Reality.

It is a fact that every human being has natural six-pack abs irrespective of gender or age. However, most of the time these abs lie hidden under the layer of fat that accumulates in the stomach area due to sedentary lifestyle and improper eating habits. Therefore, a person can easily put in a little effort and bring some changes in his lifestyle if he wants to get six pack abs and maintain it throughout life. However, if you want to develop the hard abs that gives the ripped look you have to put in a little bit of extra effort for which you will have to devout time with full determination.

Moreover, you should also have the knowledge about the correct techniques and methods that you have to adopt for getting hard abs, which will not only give you an attractive personality but also help you to remain fit and healthy throughout life. You should carefully choose the exercises for developing hard abs, as these exercises will help you to build the muscle mass and harden the muscles. However, you have to keep one important thing in mind and that is you should not stick to the same type of exercise for a long time as your body will easily learn to adapt to the stress and you will not get the desired result.

Therefore, if you want to get the best result in your strive for getting hard abs, you should keep on changing the abs exercises, so that the body does not get the chance to adapt to the stress and foil your attempts. Another important criterion that you have to keep in mind for developing hard abs is your diet and eating habits. The best dietary plan for developing hard abs is to leave the habit of eating fatty or junk food and include more protein in your diet, which will help to increase the muscle mass. Moreover, you should also develop the habit of taking small portions of food throughout the day instead of eating four heavy meals.

Therefore, you should include food items in your meal that is rich in lean protein like white meat, legumes, vegetables, and fruits, whole wheat bread, and small amount of carbohydrate that will provide the required amount of energy for your daily workouts. Besides this, you should also include cardio vascular exercises in your workout routine, which will not only help to strengthen your cardiac muscles but will also help you to build up the stamina that you will require for your abs exercises.

However, you should always choose those exercises, which you can carry on comfortably yet get the required amount of stress on the targeted muscles. Another important factor that you have to keep in mind is that you should not try to do all the workouts at one time. Always give a short gap between the different exercises that you have chosen according to your physical requirement and have adopted for developing hard abs, as this will help you to continue with your routine without bearing the after effects of over exertion.

Ponty
http://www.articlesbase.com/nutrition-articles/how-to-get-ripped-abs-1277680.html

Posted in Six Pack Abs | 12 Comments »

Your Cardio Workout Routines are Wrong

Tuesday, October 13th, 2009

Below is an interview about cardio workouts done by Craig Ballantyne. This presents a great example of how cardio workouts are typically misused by exercise enthusiasts in their attempts to lose body fat. You’ll never get those six pack abs if all you keep doing are the same boring cardio routines over and over. Expand your thinking, and shrink your waistline!

Everybody assumes that you must do endless hours of cardio workouts to get ripped six pack abs. But this is simply not true. In fact, if you quit wasting so much time with boring slow cardio routines and change your workouts much more strategically, you will get those Six Pack Abs much faster than you thought was possible!

Let’s look into how one female cardio workout fanatic finally lost her excess belly fat and revealed her six pack abs with the help of the innovative Turbulence-Training workouts!

Craig: C-J, let’s start with a bit of background on yourself and what your goals were when you discovered interval-training and strength training.

C-J:

Ok, I’m a female in my middle 30’s and your typical office professional who spends many long hours in front of the computer.

With regards to fitness and nutrition, I grew up realizing the importance of being active and staying healthy. So while I’ve stayed active for most of my life, I recently realized that I still had a lot to learn about both training and nutrition.

When I first discovered the Turbulence-Training Workouts, I was looking for an improvement in body composition. I had been introduced to weight training a year or so earlier and had made some really good progress, but had gone past that “new stimulus” effect, and really needed something different to kick my results up again and break the plateau.

Craig: How were you doing before?

C-J:

Well, during grad school and working full-time I let my fitness slip for the days and evenings tied to a computer, and the joys of eating at restaurants once or twice a day. I had gained about twenty pounds and was at my heaviest weight ever at about 160 pounds. Once I finished night school, I added exercise and nutrition back to my priority list and lost those twenty pounds, mostly from running five days a week.

The 2nd stage started when I discovered weight training. I was at about 142 pounds at the time and about 28% body fat. After about six months I lost another 8-10 pounds and 7% body fat.

So when I started the Turbulence-Training program, I had already made decent progress as I was down to about 133 pounds and 21-22% bodyfat.

Craig: What were your workouts like before Turbulence Training? Why did they not work as well? How have you since improved upon those workouts?

C-J:

Before Turbulence Training, I was a “same-pace” cardio fanatic, and I ran 3-5 miles three times a week and strength trained using a four day body part split routine. This plan worked ok for about six months or so, but then I just stalled out and the plateau set in. I’m not exactly sure what the culprit was, but I just knew that I needed a different type of workout program to try.

So when I first started strength training and interval workouts I was skeptical that such a short workout only three times per week would be good enough. I soon realized that strength training and intervals kept the intensity levels higher during EVERY workout, so the 3 days and 2 super sets were actually much more efficient than my four day body part split and three days of running. I also got on an interval training program and reduced my slower “same pace” cardio runs to about one day a week.

Craig: How have the interval workouts and strength training helped you improve your shape? What benefits and results have you achieved? What are your improvements compared to your before stats?

C-J:

I am definitely stronger, leaner, and faster than before.

Strength wise, I can finally do chin-ups and pull-ups, something I’ve always wanted to be able to achieve. I have also improved my 5k time by two minutes. I also finally have the muscle tone and athletic body shape that I have always wanted.

When compared to my before stats, I have had to throw the scales out the window and use the mirror and compliments I’ve received as my guide since I have gained a few pounds of lean (but sexy) muscle so the scale weight hasn’t changed much even though my body composition has improved. Also, my clothes have gotten looser and smaller and I’m also making fairly significant strength and speed gains. I can also actually see a visible six pack of abs now, which has always eluded me!

Craig: How do you feel in terms of energy and strength?

C-J:

My strength gains are most exciting to me, since I typically have high energy/endurance. I particularly like how my strength gains have transferred to improved running and biking.

The amount I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to be foreced to walk, and finish 5k runs in times that were once way out of my reach, it feels pretty damn good!

Craig: What features do you like about TT-style strength and intervals?

C-J:

It is fun, time efficient, and intense. Plus it works like crazy! When I am in the gym, I know that I am making the most efficient use of my time.

Craig: Did you change your eating plan with the guidelines?

C-J:

Not a whole lot, but some. I was on a pretty good eating plan when I started TT strength and intervals, but I am constantly learning about making better food choices and looking to change things slightly here and there. Incorporating a post-workout recovery shake and getting as much variety as possible have been the biggest changes in my nutrition habits since I started the program.

Craig: What would you say to others that ask you about your workouts? Do you get a lot of comments from people?

C-J:

When people ask me about my workouts, I try to hold back some excitement so I don’t come off as a wild fanatic and overwhelm them.

I have had quite a few comments from others in my gym, either noticing how hard and smart that I am working out, or complimenting me on my progress. One woman even pointed me out and said “I want thighs like that!” to her friend. How cool is that!

It is always enjoyable to see friends or family or even co-workers that I haven’t seen in a while because they always remind me of the great progress I have made. It’s also exciting that I can show off my flat stomach now too with the sexy little six pack!

The best compliment I get now is in the form of imitation. Others want to know exactly what I do and ask me for tips to help them. They see that it works, want to know how I have done it, so they can try to apply it to themselves.

Craig: Thanks C-J! Keep up the great work with your time-saving Turbulence Training fat-loss workouts.

See below for a special free report on more effective cardio workout alternatives that will have you losing body fat much faster from now on.

Mike Geary
http://www.articlesbase.com/fitness-articles/your-cardio-workout-routines-are-wrong-86940.html

Posted in six pack | 4 Comments »

How to Lose Belly Fat With Simple Steps a Day

Tuesday, October 13th, 2009

Experiment reports had been shown human metabolism starts declines approximately 5% every each decade after age of 25. To survive and make life better, we may miss your regular fitness routine during working overtime, traveling, clubbing and etc. Total up all these factors, our metabolism definitely slows down when getting older. In this case, how to lose belly fat? There are 5 natural ways how to lose belly fat.

Work Out in the Early Morning

How to lose belly fat with amazing result by just doing 30 minutes workout after wake up in the early morning? Is this serious? I can tell you yes, because your body is burning most of the days carbohydrates during night, therefore carbohydrates are highly converted into energy during morning workouts and the result of fat’s burn is 3 times higher than normal. Important, only consume your breakfast after the workouts for the perfect fat burning.

Breakfast in the Early Morning

Many people like to avoid from taking their breakfast when they don’t have time of it. The harm of skipping breakfast is to make you have a huge lunch since your body has not had anything for half day. After the huge lunch you will definitely become inactive and unproductive. We are suggesting you to have your breakfast as earlier as possible because the earlier you have, the faster you can start your metabolism to “kick” fat. Furthermore, you will gain a healthy body! Remember always have breakfast, because it is one of the way how to lose belly fat.

Smaller Dinner in the Night

Having small portion or cut down dinner is one of the essential tip how to lose belly fat. You are encouraged to have a large glass of water or having some fresh healthy fiber food before sitting at the dinner table; indirectly it can reduce your appetite and cut down dinner consumption. Most people will post in an inactive condition after dinner and it claims that the entire dinner will store as fat. Therefore it is the basic advice where don’t eat anything within N hours before going to bed.  

Sleep in the Night

Regular sleep is one of the simple fact that how to lose belly fat. We always encourage having 6-8 hours of sleep every night, because it is enough to ensure the functionality of you body’s metabolism is working properly. Sleepless will affect our body metabolize carbohydrates and results in glucose intolerance. On the other hand, sleepless will also decrease our body metabolism and increases hunger. Therefore, let’s tell me how to lose belly fat in a tiring condition for daily workout?

Be Active Most of the Day

Most of the people may feel curious and not believe how to lose belly fat in whole day! Can we equip ourselves with 24 hours workouts to lose belly fat a day? I can tell you yes, but not with 24 hours workouts! For example, having body posture when talking, lifting up and down when working with computer, do some cleaning or gardening, cooking, singing and etc. Remember to engage yourself active always, therefore you can benefit with fat burn all day.

Kevin T
http://www.articlesbase.com/weight-loss-articles/how-to-lose-belly-fat-with-simple-steps-a-day-627267.html

Posted in lose belly fat | 8 Comments »

How To Get Fully Ripped Abs The Fast Way!

Tuesday, October 13th, 2009

Quite a few people have have come to realize that ab exercises are not very adequate when it comes time to getting ripped abs. Not only that, these time wasting exercises such as sit-ups and crunches that we see many people do continuously at the gym are not the best in burning stomach fat. The true way to burn the fat on the stomach is through the right exercises and diet. A strong positive mind and good muscle sculpting workouts are needed as well in order to go through the process and win.

As a matter of fact you need a whole body exercise in order to lower your body fat percentage. Exercises such as barbell lifts and dumbbell swings are what you need. You should also include cardio training in order to accelerate your body’s metabolism. A quick interval of cardio training would be to sprint for 30 seconds then jogging slowly for 1 minute. The process needs to be duplicated for about 10 minutes. It is an excellent way to boost your body metabolism.

Needless to say if you want to get ripped abs, you will need to start blocking fats from being added onto your stomach area. You can do that by following and eating a more healthy diet. Try increasing the protein intake in your diet with healthy carbohydrates like vegetables and fruits. You should also have six to eight glasses of water throughout the day since the water will help the body eliminate and get rid of accumulated toxins.

Exercises that are well advised for the body in order to lose the fat in the mid-section are, squats, deadlifts, chinups, pushups, pullups, rows, etc. You have to keep in mind that nobody gets ripped abs in 2 or 3 weeks. If you have quite a bit of stomach fat to burn, start slowly and keep a log of the exercises you are doing and also the cardio process. Remember that you have to enjoy doing the exercises, therefore enjoying the process. It doesn’t matter really how long it will take. What is important is the nice compliments that you will get from friends for your efforts.

What is important is that the speed of results you’ll get have a a lot to do with the diet and the muscle sculpting exercises program that you’d design. It’s doesn’t have to be the latest abs program designed by a fitness guru, just watch your diet and make sure that you are eating protein and carbohydrate in the form of fruits and vegetables and stay away from junk food. The nice thing nowaday is that you can still go to your local restaurants and eat healthy since most places have a health food section where you will find salad, fruits and vegetables, chicken, fish and more.

Pablo
http://www.articlesbase.com/fitness-articles/how-to-get-fully-ripped-abs-the-fast-way-1255989.html

Posted in get abs | 4 Comments »

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