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Archive for October, 2009

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. Stop Smoking Now

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. Working With Concrete 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.

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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

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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

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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 »

Transform Flab to Abs with Lose Stomach Fat Exercise

Tuesday, October 13th, 2009

Most people want to look great but refuse to exert effort and make sacrifices in achieving their goals. They believe that wanting to go on a diet alone is enough to trim their bellies, but sad to say, they are quite mistaken. Such endeavors require patience and hard work, not to mention doing a great deal of lose stomach fat exercise.

However, if you invest your time and energy into something more productive and fruitful, all the hardships that you have experienced will melt away especially once you see the fruits of your labor – staring back at you in the mirror. You see, you could not achieve a great body by wishing and wanting alone. You have to do your part because you are the one who holds the key to improving yourself. But if you are determined and motivated to have those six-pack abs, doing lose stomach fat exercise will just be easy for you.

Listed below are some of the best ways to develop a perfectly flat stomach.
- If you can afford to sign up for a gym membership or join a fitness club, you may do so. Receiving help from the professionals could help you lose that stomach flab faster.
- Working with weights and irons regularly could speed up your metabolism. You should also develop your core muscles, which are located in the abdomen, hips, and lower back, to build that mouth-watering abs. Keep in mind, however, that you also need to tone the muscles in the other parts of your body and give your abdominal ones a rest to prevent injuries.
- If you love sports, then you should learn one because it improves blood circulation and helps your body burn fat faster.
- Aerobics and compound workouts are also considered types of “lose stomach fat” exercise. Experts said sculpting muscles in the abdomen alone would not speed up the removal of belly fats that is why it is highly recommended to take part in activities that requires full body movement. Such exercises also strengthen the heart and improve endurance.

Aside from doing lose stomach fat exercise, you should also limit your daily food consumption. Keep in mind that extra eating requires extra body workout; therefore, it would be difficult for you to burn all that fat after a round of binging at the fridge. You should also drink plenty of fluids, particularly water, to keep you hydrated and to remove toxins from your body. Eat more fruits and vegetables and substitute junk foods with healthy snacks. Doing lose stomach fat exercise would be futile if you do not watch what you are putting in your mouth.

Improving the way you look does not mean you are vain or a narcissist. You are just taking better care of your body, which is a must to enjoy a happy and longer life. With a great dose of patience and a good mindset, you will surely achieve the body that you have been longing for.

No one has ever told you these burning secrets so learn them all from this link and be the first to know and try the most effective, safest and enjoyable Lose Stomach Fat Exercises. Make a difference. Start now and enjoy those fun workouts.

Ryan Moran
http://www.articlesbase.com/weight-loss-articles/transform-flab-to-abs-with-lose-stomach-fat-exercise-1187965.html

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The Best Way To Lose Belly Fat

Tuesday, October 13th, 2009

If you are looking for a way to lose your belly fat this article will give you 4 simple tips to help you to get rid of this problem forever.

If you need to get the belly fat then by using these simple tips you will end the problem of body fat and be able to maintain this flat stomach for good.

The Best way to lose the belly fat

Tip 1: It is time to get off the couch and get yourself some exercise, getting up and doing a workout will help you to start building a healthier body and living a healthier life. You will have more energy and you will also get a great body in return and you get the chance to lose the belly fat. If you do this you will get a boost toward getting yourself into shape.

When your body starts to get into shape, you will be able to take on a more complex and intense training; this will burn fatter when your metabolism gets better. Remember it is not a good idea to start out to fast.

Tip 2: The next thing you will need to do in order to lose your belly fat is to control what you eat. If you want that sculpted look you will need to incorporate a rule that only needs one plate and not to go back for seconds. It also does not mean that you will have to eat all of the food on your plate, only eat until you are actually full.

When you use a smaller bowl, plate or cup you actually trick your eyes into think that you are eating more food. It means that you are only getting the right amount of food. If you are trying to eat healthy then you should fill half of your plate with vegetables and you will want to have a quarter of lean protein and whole grains. This helps you to lose the belly fat.

Even though at first it will seem pretty hard, you will eventually get your body used to eating the smaller amounts. Instead of eating three times a day you may want to try eating 6 times a day which means you will not have to snack in between meals and you will be able to boost your metabolism.

Tip 3: A very important weight loss method is to stay away from sugar consumption. In this case you will be able to reduce the amount of sugar you consume. So stay away from soda, energy drinks and even in most cases diet sodas. When you do drink large amounts of soda everyday you will have to reduce it gradually as your body will go through withdrawals when you quit too quickly.

Tip 4: The very best and possibly the most important thing to do if you want to lose your belly fat would be to start today. Get into the habit of diet and exercise as soon as possible. You don’t have to break all of your habits in one day but you can take that one day at a time. You can even just start out with a 10 minute walk to help you get the weight of and burn the belly fat.

Jenney Pan
http://www.articlesbase.com/health-articles/the-best-way-to-lose-belly-fat-1217492.html

Posted in flat belly | 7 Comments »

What are the health benefits to having six pack abs?

Monday, October 12th, 2009

Yes I know washboard abs look good and all, but what health benefits are obtained from having six pack abs.

You’re obviously in better shape. That’s healthy.

Posted in Six Pack Abs | 10 Comments »

How to get a six pack without trying way too hard?

Monday, October 12th, 2009

I just finished my wrestling season and i got a six pack from it. But they are not visible unless i flex. DOes anybody know an easy workout plan or suggestions of something i could do each day to make my six pack be there without flexing?

Your going to have to lose some of your body fat, so dieting will see better results. Eating 5-6 times a day will help as it will keep your metabolism fueled. I do a boot camp 3-4 time a week I got fitter but it never really showed, until I changed my diet.

Posted in six pack | 7 Comments »

How can I lose belly fat, thigh fat and arm fat from exercising but not involving an equipment?

Monday, October 12th, 2009

Basically I have a lot of extra time and i want to lose all this fat i have on my amrs, thighs and belly but i dont want to diet crazy and i dont want to pay a lot. Anyone have good training ideas and tips? Somethng you can easily do at home without any type of equipment.

Ex: situps, pushups, etc.

Thanks (:

Below is an article on losing belly fat…

Posted in lose belly fat | 6 Comments »

How can i get a six pack abs?

Monday, October 12th, 2009

Right so im 15, and i really want to get a six pack and upper chest muscle. What do i need to do to get one & any videos/pictures feel free to leave links for me. Thaanks

Try this website

http://www.muscleandstrength.com/

Posted in get abs | 4 Comments »

What are some exercises to get a flat stomach and a bigger butt?

Monday, October 12th, 2009

I dont want to lose weight. Basically right now Im skinny with a pretty big butt and a little bit of a stomach. I want to get my stomach flat and enhance my big butt.
What are some exercises to help me do this??? And how many reps should i do?

Again I dont want to do any exercises that would cause me to lose weight.

If you don’t want to lose weight but want to get a bigger butt go to gym. There you can do weight training with big weights and short sets. Sets of 8-10 and three times in a workout. This wont burn that much calories, and remember to eat enough, food with a lots of proteins like eggs. You might try some recovery drinks, which also have a good amount of proteins. But in the end, if you are exercising then you are consuming more energy and you need to eat more to keep your weight.

For the flat stomach just start to do basic sit-ups, take a target of 100 sit-ups a-day for starters. Do 3 x 30 sets or do as long sets as you can, just get that 100 sit-ups in workout session full. Getting a flat stomach you just need to do a lots of ab exercises.

Posted in flat stomach | 3 Comments »

What are the foods you are supposed to eat on the Flat Belly Diet?

Monday, October 12th, 2009

I just saw the creators of the Flat Belly Diet but could not find a pen time to write down the foods that they said needed to be eaten at every meal. Does anyone know what those foods were?

I know Brocolli takes up more calories in your body to get rid of it… Does that makes sense?

Posted in flat belly | 2 Comments »

Making A Six Pack And Losing Weight

Sunday, October 11th, 2009

Studies have shown that there are more people who are overweight now than ever before. To counter this threat, health professionals have come up with various ways to lose weight.

Some programs recommend the person eat products that are rich in carbohydrates while cutting down on protein and the other way around. A few examples of these are the south beach diet, protein power and the Aitkin’s diet.

One program that could make the person have great abs and lose weight is called the Abs diet.

Mr. David Zinczenko is the person who designed the abs diet. Thos who want to try this should commit to the program over a 6-week period. After which the individual will see a dramatic change such as flatter abs and weight loss.

This dietary plan was initially designed for men but some women have also tried it and have reported to show positive results.

Studies have shown that a pound of muscle gained helps the person burn more than 50 calories per day. So, if after extensive work in the gym the individual is able to develop 10 pounds of muscle, this translates to burning 500 calories daily.

People who follow the program consistently are able to lose twelve pounds in the first two weeks with about five to eight in the succeeding weeks.

Everybody normally eats three square meals a day. This diet program involves eating small servings six times a week. The food consists of eggs, whole grain cereals or bread, poultry, lean meat, low fat dairy products and certain fruits.

Aside from only eating those in the list, the person will also have to endure a 20-minute workout three times a week that is designed to help in the fat burning process.

The abs diet is fairly new compared to other programs that have been around for more than 10 years.

The abs diet is available in the bookstore or in the Internet. It is best to read up on it and do some research so the person will be able to understand what will happen should the individual decide to try it out.

It is also advisable to consult with the doctor to make sure the food to be taken in and the exercises to be done weekly are safe.

Losing weight will not be easy. The person should be serious about it and follow all the directions in order to achieve the desired results.

Low Jeremy
http://www.articlesbase.com/advice-articles/making-a-six-pack-and-losing-weight-77218.html

Posted in Six Pack Abs | 8 Comments »

Give Your Investments Six Pack Tabs

Sunday, October 11th, 2009

When retirement heats up, will your portfolio wear a t-shirt in the pool of riches or will it proudly display its core stability? For a respectable savings, the following six aspects of financial planning should be exercised.

First, remember the “Bubblegum Sacrifice Factor.”

For some, concentrating on savings and chewing bubblegum proposes a dual task challenge. Yet, foregoing one piece of bubblegum every day provides a wealth of potential.

Hypothetically, one piece of bubblegum from the gumball machine costs about one quarter. Saving the quarter everyday for one year equals ninety-one dollars and twenty-five cents. Imagine, at the end of every year for the next two decades, the hypothetical investor places the savings in an investment account. The results may surprise you.

In this scenario, at an annual rate of eight percent, the savings grows to almost $4200 in twenty years. Allowing for additional time also increases the savings. With the annual rate of return fixed at eight percent for thirty years, saving ninety-one dollars and twenty five cents at the end of every year would give the investor more than $10,000 in addition to his/her other savings. Sacrifice a piece of bubblegum today for a healthy retirement later.

Second, understand the relationship between supply and demand.

High supply generally translates to low prices and high demand generally translates to high prices. Our market place, no matter the service or product, eventually subscribes to the laws of supply and demand. Keep this principle in mind when you invest.

Third, consider tax deferred accounts for long term objectives. Tax deferred accounts can have a huge impact on the accumulation of wealth.

The fourth aspect to exercise is a cousin to the third. Capital gains may translate to capital pains.

Capital gains are taxed differently depending on whether your investment is considered a long term or a short term investment. For tax purposes, remember long term capital gains receive preferential tax rates over short term capital gains. Your tax advisor should be able to provide expansive information on this topic.

Number five on our list of six pack tabs requires an acceptance of proper nutrition. An investor cannot expect a healthy portfolio without risk management and insurance fundamentals. All it takes is one catastrophic event to ruin decades of prudent savings.

Finally, our sixth component to a strong financial plan: every pencil needs an eraser.

Novice investors may view the stock exchange as an automation of easy wealth. Yet, the same investors neglect the outcomes of yesterday’s fools and the haunts of agonized losses.

Across the market, intelligent men and women loiter, for they have touched wealth and it provided a drunken exuberance. They appear fatigued and victimized, but retain enough composure to invest another day.

Learn from their exhausted efforts. Accept challenges but not failures. Just as one unprofitable decision does not detour the diligent investor from long term goals, one profitable decision does not bolster false security.

To expand on the topics of six pack tabs, or for more specific information, be sure to visit with your advisor.

Kemberly Wardlaw
http://www.articlesbase.com/investing-articles/give-your-investments-six-pack-tabs-138171.html

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How to Lose Belly Fat in 30 Days

Sunday, October 11th, 2009

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

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

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

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

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

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

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

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

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

Tony Leong
http://www.articlesbase.com/weight-loss-articles/how-to-lose-belly-fat-in-30-days-496400.html

Posted in lose belly fat | 7 Comments »

A Few Easy Ways to Get Ripped Abs – Fast

Sunday, October 11th, 2009

If you’re looking for some easy ways to get ripped abs fast with your current training program, forget the misconception that you need to spend hours working just on your abs. This is a mistake many bodybuilders – experienced and inexperienced alike – make.

When you are doing squats, bench presses, deadlifts, and lunges, you are still using your abs intensely. If your abs weren’t working, you’d feel unstable and probably injure yourself. The ab muscles are the core of your body’s strength; they will be called on for every weight lifting exercise, which is why proper form is so important.

Probably the most important factor of having ripped abs is having a low enough body fat percentage so that they can be clearly visible. If your body fat is above 10%, you might have great ab muscles, but you still won’t see them in the mirror because there is a layer of fat covering them.

This means you need to up your metabolic rate. Fortunately, weight training exercises are one of the most effective ways to do this. Some weight lifting exercise will up your metabolism more than others, though; heavy squats will be more effective than bicep curls.

Another thing to keep in mind is that ripped abs and strong abs can be veery different. If you do a lot of weighted ab exercises, you may end up causing your ab muscles to grow larger, which would give you the appearance of having a wider waist. If your body fat level is not low enough, you’ll just end up looking fatter in your middle.

If you want to avoid that and focus on easy ways to get ripped abs fast, your first goal should be getting a low enough body fat level to have your abs show. Diet is a big factor in this, so it’s wise to consult a personal trainer or nutritionist if you have the funds; if not, consider a diet book or program that will show you how to eat clean and lose body fat.

Shane
http://www.articlesbase.com/men’s-health-articles/a-few-easy-ways-to-get-ripped-abs-fast-1213894.html

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My Stomach is Bloated – How Can I Get Rid of a Bloated Stomach?

Sunday, October 11th, 2009

If you suffer from a bloated stomach you will easily recognize these symptoms:

* painful stomach cramps

* excessive gas/wind

* heavily bloated abdomen

* tight, uncomfortable clothes.

Many people suffer from these symptoms and although a bloated stomach can sometimes be an indication of a more serious underlying medical condition, more often than not it is simply the result of the modern day diet. In recent years as our lives have become increasingly busy, more and more people are turning to the convenience of pre-packed, ready prepared foods. Plain and simple home cooking is gradually becoming a thing of the past. Unfortunately along with these foods come an array of additives. Consumed in small quantities most of these additives are completely harmless and will cause no symptoms whatsoever.

However over a period of time our bodies can become overloaded and that is when the problems begin. We need to therefore discover which additives in particular are responsible for a bloated stomach and reduce the buildup. This can be done quite easily by following an elimination diet such as The Flat Stomach Diet. You will discover that your symptoms could be significantly reduced or even eliminated completely by removing just one common everyday ingredient from your food. The Flat Stomach Diet is an easy to follow eating plan specially created to reduce bloating and the associated symptoms in as little as 3 – 5 days.

It consists of lists of foods to be avoided; foods that may be eaten freely and other common irritants known to be responsible for abdominal bloating. Easy to follow recipes are included along with charts to help record your progress.

If you would like to reprint this article you may do so provided the text remains unchanged and you include the “Author Bio” statement below:

Elizabeth Hartley
http://www.articlesbase.com/women’s-health-articles/my-stomach-is-bloated-how-can-i-get-rid-of-a-bloated-stomach-282465.html

Posted in flat stomach | 3 Comments »

Can the MUFA Diet Plan Reduce Belly Fat?

Sunday, October 11th, 2009

The Mufa Diet Plan is actually very close to a 1200 – 1600 calorie Mediterranean style diet that emphasizes adding foods that are rich in monounsaturated fats. The best health benefit of the MUFA Diet Plan is that when you eat MUFA rich foods you lose “belly fat.”

There are four categories of MUFA rich foods:

Oils include; Extra Virgin Olive Oil, Grape Seed Oil, Soybean Oil, Sesame oil, Peanut oil, Canola oil, Walnut oil, Pesto sauce, Safflower oil, Sunflower oil and Flaxseed oil.

Nuts and Seeds include; Peanuts, Walnuts, Pecans, Pistachios, Sunflower seeds, Almonds, , Brazil nuts, Macadamia nuts, Pine Nuts, Roasted Pumpkin Seeds, Smooth & Crunchy Natural Peanut Butter, Sunflower Seed Butter, Tahini and Dry Roasted Cashews, Peanuts, Sunflower Seeds, Hazelnuts, Pecans.

Avocados and Olives really explain themselves.

Dark Chocolate, I am not joking! Finally a diet plan that includes the fantasy food of every dieter and you can lose belly fat while eating it.

MUFA’s are the “good fats” helping to lower LDL & raise HDL cholesterol plus reducing belly fat will in turn help in reducing your risk of Cardiovascular Disease, Metabolic Syndrome, Type 2 Diabetes, Lowering your Blood Pressure, reducing the risk of Parkinson’s Disease & reducing Internal Inflammation when eating MUFAs.

Healthy MUFA fats will help make your dieting much easier, but do be warned if you don’t watch some of these foods like guacamole and nuts you could see a weight gain so remember to portion-control. MUFA rich foods will create a sense of fullness which satisfies your hunger longer.

According to Liz Vaccariello and Cynthia Sass, the authors of Flat Belly Diet series, it is the addition of MUFA rich foods (monounsaturated fat) that is the key to losing belly fat. When eating meals and snacks, include some of these MUFA rich foods they will help in decreasing midsection belly fat that has accumulated in your abdomen.

These two women have written a whole series of books starting with, The Flat Belly Diet, and including: FBD Pocket Guide, FBD Cookbook, FBD Journal and FBD Family Cookbook. You can find Liz and Cynthia’s books by clicking here.

Yes, the MUFA Diet can help you reduce your Belly Fat! Lorrie Craven has had type 2 diabetes since 1997. She enjoys sharing diabetes recipes, news and stories about her experiences with type 2 diabetes. You can find out more on the MUFA belly fat reducing diet by going her website at: http://www.diabetichealthtoday.com.

Lorrie Craven
http://www.articlesbase.com/nutrition-articles/can-the-mufa-diet-plan-reduce-belly-fat-1271916.html

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Your Six Pack Quest

Friday, October 9th, 2009

These days, with so many people focusing on looking good and obtaining a ‘hot body’, the six pack quest is here to stay. People are going ga-ga over any stuff that available for sale or free and claim to provide them a six-pack. Such is the ever-increasing fad of obtaining six-pack abs.

Buy this book from Here

‘Your six pack quest’ is the latest program available widely for the consumers that provide motivation on ab training, fitness regime and weight loss. This program has been designed by a famous Canadian fitness model champion Vince DelMonte.

Previously, he launched a program known as, ‘No nonsense muscle building’. This program was an instant hit among millions of people across the globe. This program emphasized on body building and muscle workout niche. It provide apt and genuine information to folks who wanted to obtain a considerable amount of muscle growth and build great bodies and that too via following natural way only! The program truly and completely discarded the use of using supplements and various other things to obtain similar results.

Your six pack quest is a much enhanced and well researched version. This may also be referred to as a tribute to the superb success of the previous program. The program throws potential light on the most acclaimed success story of Peter Carvell. Carvell was a student of the previous program of Vince. Peter managed to lose about a hundred pounds within a short period of six months. He went from 276 pounds to a super slim and muscular 176 pounds. The pictures taken before and after the program were truly amazing.

Your six pack quest is surely going to make a difference to your body type. This wonderful program does not focus only on your abs but on your whole body to give you the desired effect. This program emphasizes on many of the ‘aha’ moments that you would be experiencing.

Diet is surely a very important part of achieving a ripped abs. This program effectively focuses on the best foods that would help you lose a lot of weight and at the same time build muscle and get the fat at the right places.

I have always been under constant search for program that would help me lose a considerable amount of weight and also help me build my body. I have been very lucky to have been acquainted with this amazing program. I would personally like to thank Vince for introducing this wonderful program.

What I liked about this program is that it comes with a superb visual option to learn doing the exercises. There is a DVD series of that will help you to learn about certain exercises and workouts right from the beginning till the end.

I relied upon this program and I am glad that I did. I would like to call this program the best way to achieve a desired and well toned body.

To know more about this book click here

The best part is that this program comes in various forms namely; video, virtual trainer software, audio and a lot more. I would like to give a 10 out of 10 to this program.

Steve Manik
http://www.articlesbase.com/wellness-articles/your-six-pack-quest-536537.html

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How Do I Get My Six Pack

Friday, October 9th, 2009

A popular question that fitness professionals are asked has to do with obtaining a flat stomach or six pack. I am here today to tell you how obtain the perfect stomach.

QUESTION:

I am trying to become a fitness model.. for real. And I can’t seem to obtain the six pack that I am trying for. I must say I don’t really eat all that healthy, in fact I rarely eat meat, or veggies. What should I do, other than maintain a healthy diet to get my six pack. I’ve been working out with a trainer for about 6 months, I’ve toned everything else, but my stomach is stubborn. Any suggestions? My stomach is flat, and you can feel the mucles under a thin layer of fat. But I have no clue on what to do. And my trainer, is kind of out there. Can you help me?

ANSWER:

Visceral Layers of Fat- are basically the fat thats underneath the gut. This layer of fat is what prevents most people from obtaining the abs they have always wanted. To obtain your 6-pack you need to do three things, resistance training, cardio, and dieting.

Resistance Training- Since you already have a trainer I would suggest you speak to him about doing some core training. If your trainer dosent understand; fire them. Core training is just like lifting weights like normal, but this series of work-outs requires that you involve you abs and lower back into the exercise in order to do the motion. Essentially you kill two bird with one stone. You continue firming the rest of the body, and you work your abs at the same time. Also, I suggest that you start putting some weight behind those cruches that you are doing. If you already have a flat stomach, now is the time to increase the size of the abdominal muscles underneath. I would stay with a moderate weight, doing sets of 15-20 reps.

Cardiovascular- Be sure that you are doing enough cardio. Working out once a week will maintain what you have. Twice a week will give you some visual results. Consistently working out 3+ days a week will give you results, you can see, feel, and measure. I suggest a minimum of four days a week. When doing cardio focus on burning 500 calories each time, rather than worrying about distance.

Nutrition- To get rid of that underlying layer of fat i suggest that you follow these simple rules. These rules are more leanient for you since you already have a flat stomach, but i want you to follow them still. Try to have your trainer, write you out a diet plan in addition to what i give you.

- NO Eating 2 1/2 – 3 hours before bed

- No White Foods. Try brown, or wheat foods instead sub Bread, potatoes, tortillas with , wheat bread, sweet potatoes, brown rice, wheat pasta etc.

-Always consume Protein and Carbs together. Since you are building muscle, consuming both of these together will help you body absorb them easier

-Eat 3-6 Times per day. 3 meals and 3 snacks. This will help to increase your metabolism and give you more energy.

-More water, no juice, soda, or alcohol. Many of the items have an insane number of carbs and sugars. If you must consume them, do it sparingly.

- Eat every 3-4 Hours. This will actually keep your metabolism humming along, and you will feel more energetic. This will also help you body to use the food as an immediate energy source instead of saving some of it in to form of fat, as an energy source for later.

I hope I’ve said something that helps.

Donny Fonseca
http://www.articlesbase.com/health-articles/how-do-i-get-my-six-pack-91679.html

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How to Lose Belly Fat – Avoid These Myths to Lose Belly Fat Effectively

Friday, October 9th, 2009

Many people have the wrong ideas on how to lose belly fat. As a consequence, they get fatter instead of leaner. Then they get frustrated and sabotage their fitness plan. In this article, we’ll unravel the 3 myths you absolutely must avoid if you want to be slim and fit, as well as some effective tips on how to lose belly fat.

Myth: Starving yourself can help you lose belly fat.

Fact: Reducing your food intake drastically is not only detrimental to your health and well-being, but it’s also one way to gain belly fat. Sounds ironic, but it’s true.

Some people endure long periods of food deprivation, thinking that this can help them lose their belly fat. Then when they can’t take their hunger anymore, they binge. This is a surefire way to get that unwanted flab! Your body needs food to continuously be in a “burning” metabolic state. Not eating will only slow down your metabolism.

The best solution is to eat 5 to 6 times a day, but eat meals in smaller portions. This way, your body would be able to effectively obtain energy from the food you eat instead of storing them as body fat.

Myth: Not getting enough sleep can help you lose belly fat

Fact: Not only is it unhealthy, but not getting enough sleep can affect your bodily functions. When your system is not performing properly, your body won’t have the same capacity to burn your belly fat during physical activity as when you have a full night’s sleep. Around 6 to 7 hours is sufficient enough for most people to function properly throughout the day.

Myth: Abdominal sit-ups and crunches is key to losing belly fat.

Fact: Sit-ups and crunches may help strengthen your inner abs. But it’s not the key to ultimately lose the belly fat covering that abs. What use is it to have great abs if it’s covered in a layer of fat?

So what types of exercises should you do? Cardiovascular exercises such as running, jogging, or aerobics will help you lose that unwanted belly fat. Weight training can also help you lose body fat because the more muscle mass you have, the more ability your system has to burn body fat.

Follow these 3 great tips to lose belly fat – eat smaller meals 5 to 6 times a day, get enough sleep, and engage in cardiovascular and weight training exercises. If you do, you’ll be leaner and sexier sooner than you may expect.

Michael Lee
http://www.articlesbase.com/wellness-articles/how-to-lose-belly-fat-avoid-these-myths-to-lose-belly-fat-effectively-364644.html

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Fat Loss 4 Idiots check – Can You dig up emphatically Abs by Calorie Shifting?

Friday, October 9th, 2009

Fat Loss 4 Idiots is individual of the nearly all accepted diets taking part in the earth in our day. It has helped thousands of natives lose significance and reach a lighter body. But can the Fat Loss on behalf of Idiots diet take it individual step broaden and help you dig up emphatically abs? Is this significance loss design proper on behalf of with the purpose of?

On fundamental glance, it seems with the purpose of FatLoss4Idiots is reach the summit of on behalf of you if you feel like to dig up emphatically abs. As soon as all, it helps natives to lose a allotment of significance which is the nearly all critical entity taking part in getting emphatically abs, in shape?

While it’s loyal with the purpose of Fat Loss on behalf of Idiots is a impressive design to lose significance fast taking part in an almost unproblematic way, it’s not reach the summit of to dig up emphatically abs. It’s a impressive fundamental step taking part in the process of getting emphatically and sexy abs, but it spirit likely not come to pass sufficient. The mind is with the purpose of FatLoss4Idiots is a food based diet. This process with the purpose of it involves very modest unrefined employment. And indeed, the barely movement which Fat Loss on behalf of Idiots involves is walking.

To dig up the kind of abs with the purpose of you yearning, it’s not sufficient to lose significance, you too need to build roughly muscle tissue. While nothing stops you from working not in while you’re on the FL4I diet, it’s simply not a part of it and it’s something you need to come to pass aware of.

This doesn’t mean with the purpose of burden the Fat Loss on behalf of Idiots diet is something which you be supposed to stay away from. Quite the stubborn, natives lose a allotment of significance on this diet. This is an superb way to turn out to be thinner and to weigh take away. You can and be supposed to employment for the period of the diet, but if you’re hard-pressed on behalf of occasion and can’t imagine open to the sports center a the minority period a week, than this diet is superb to be frightened start the significance loss process. Therefore, I highly vouch for it.

To read how you can start to lose at the same time as much at the same time as 9 lbs. Taking part in 11 days and keep it rotten, visit this webpage:

Fat Loss on behalf of Idiots check Here www.4idiotsfatloss.blogspot.com

suresh Gowrugolla
http://www.articlesbase.com/weight-loss-articles/fat-loss-4-idiots-check-can-you-dig-up-emphatically-abs-by-calorie-shifting-1079613.html

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The True Life of Stomach Exercises

Friday, October 9th, 2009

There is rarely more buzz in the fitness and exercise industry that for that which surrounds stomach movements. A simple web search reveals hundreds of different gimmicks, machines or gadgets that have flooded the market to satisfy the wants of people looking for flat stomach, or for the six pack abs that everybody wants.

My concern is that the majority of the stomach products advertised are based on a faulty theory, and so they are not often the best way to get the six pack stomach look. Let’s take a look at the myth, firstly if you want to see your six pack abs the highest priority for you if to lose the fat over the top of them. I you have been training for a while more than likely you will have some decent stomach muscles, they are simply covered up by the extra fat.

You will have better luck, getting your stomach flatter, by focusing more of your training time doing high intensity whole body and multi joint movements, instead of doing hundreds of reps of stomach movements. This type of training is best as bigger movements use more energy and create a better hormone effect leading to the burning of more fat over time.

Using movements that target the big muscles of the legs, chest and your back give your more benefit for the effort you put into your training metabolically, and lead to more stomach fat loss. Using a combination of these big movements with high intensity training using super sets, or circuit training increases your metabolism more and gives a better fat burning hormone response from your training.

This is the biggest reason most people don’t get the six pack stomach they want, the best way to get great abs is not what it seems!

When you have dealt with enough fat and want to start bringing out your abs, another mistake I see all the time is in not using enough resistance, while doing hundreds of crunches and other pointless stomach movements that don’t challenge your stomach muscles much at all. To properly develop your stomach muscles, you shouldn’t waste your time with movements where you can do more that about 20 repetitions, if you can do more than 20 repetitions there is not enough resistance for the movement to be effective for your stomach muscles. To train the abs better give your body enough resistance so that you can only do 6 to 15 repetitions and feel the difference.

When looking for higher resistance movements for the abs they usually involve curling the legs and your pelvic up to your core. Some great examples of these movements are knee raises (while moving your pelvis up) and hanging leg raises. I often find that even though someone can do 100 crunches they can rarely do 1 or 2 complete hanging leg raises with good form.

If you honestly do want firmer more defined abs, remember that the more important thing to do is to lose the belly fat. Then when you are doing your stomach movements use the higher intensity high resistance movements like the leg raises to work the abs in the best way possible.

Brett MacPherson
http://www.articlesbase.com/fitness-articles/the-true-life-of-stomach-exercises-410137.html

Posted in flat stomach | 8 Comments »

Can the MUFA Diet Plan Reduce Belly Fat?

Friday, October 9th, 2009

There are four categories of MUFA rich foods:

Oils include; Extra Virgin Olive Oil, Grape Seed Oil, Soybean Oil, Sesame oil, Peanut oil, Canola oil, Walnut oil, Pesto sauce, Safflower oil, Sunflower oil and Flaxseed oil.

Avocados and Olives really explain themselves.

Dark Chocolate, I am not joking! Finally a diet plan that includes the fantasy food of every dieter and you can lose belly fat while eating it.

Lorrie Craven
http://www.articlesbase.com/nutrition-articles/can-the-mufa-diet-plan-reduce-belly-fat-1271916.html

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What is the best way for a 13 year old boy to develope six pack abs?

Friday, October 9th, 2009

I’m 13 and many of my friends have six pack abs and i really want one. I’ve been working out for a couple of days and i don’t really know if im doing the right thing. Please if your 13 and have a 6 pack abs then tell me what you did for work outs to develope six pack abs.

I got nice abs by working them alot. Abs required lots of exercises to get a six pack. You will want to do a lot of: Bicycle Exercise
Captain’s Chair
Exercise Ball Crunch
Vertical Leg Crunch
Torso Track
Long Arm Crunch
Reverse Crunch
Full Vertical Crunch
Ab Rocker
Plank on Elbows and Toes
Look them up for more info

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What is the best way for a 13 year old boy to develope six pack abs?

Friday, October 9th, 2009

Posted in Six Pack Abs | 2 Comments »

How can I get six pack abs while still lifting weights and doing lots of cardio?

Friday, October 9th, 2009

I do lots of cardio by playing sports, and I lately I’ve been lifting weights twice a week while taking whey and my arms have gotten quite a bit bigger. I have pretty low body fat and I’m pretty lean. What is the best way for me to get a six pack? Should I just continue my normal routine and do 30 situps a night or something? Thanks.

If you already have a low body fat percentage than doing situps and crunches will help you. Don’t go crazy with them. A lot of people go to the gym and fo hundreds of situps and crunches every day. They treat their abs differently from every other muscle in the body. Treat them the same as you would any other muscle and you will see improvements.

Guide to Getting Nice Abs and Six Packs – http://www.straighthealth.com/pages/guides/abs.html
set

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How can I get six pack abs while still lifting weights and doing lots of cardio?

Friday, October 9th, 2009

Guide to Getting Nice Abs and Six Packs – http://www.straighthealth.com/pages/guides/abs.html
set

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How to lose belly fat and gain muscle?

Friday, October 9th, 2009

How can I lose 15 pounds of belly fat. After that gain mucsle mostly in my biceps and triceps. Also how long would it take? I want to lose the bell fat and gain the muscle in 2 months. Is that possible?
I dont have any machinery but i have weights, push up bars, and jump rope
I need to lose belly fat yes but Im normal weight so what should i do?

Generally you can lose 1-2 lbs of bodyfat per week depending on how strict you are with your exercise and diet program. So in two months you could potentially lose up to 16 lbs. Gaining of muscle is different for everyone. Just be consistent with your workouts and you will see the results. I would suggest participating in cardio exercises 4-5 times per week and make sure to work those biceps and triceps, but don’t neglect your other muscles. You still want a balanced workout! As for diet, the biggest suggestion is to eat many times throughout the day and always eat protein with every meal. This will help to maintain and build muscle.

Becky Fox
www.foxfitnessonline.com

Posted in lose belly fat | 6 Comments »

How long will it take until I get abs?

Friday, October 9th, 2009

Im 14 and I do 25 curl ups 5 times a day/week. How long will it take until I get some sort of abs. Is there any other stuff I can do to make it go faster? better exercises? Thanks.
Im 14 and I do 25 curl ups 5 times a week. I way like 110 lbs, Im not really fat. How long will it take until I get some sort of abs. Is there any other stuff I can do to make it go faster? better exercises? Thanks.

well. your details give nothing of anything really.
just that your 14 and you can do 25 curl ups…
i dont know weight, body fat %
nothing…
so i’ll just tell you that the basis of getting ABS is by lowering your body fat percentage, now that doesnt mean lose weight, that just means lose fat. and work out your midsection.

Depending on your weight i could give you more details and more structure, and an actual time to do that.

Posted in get abs | 1 Comment »

How long will it take until I get abs?

Friday, October 9th, 2009

Depending on your weight i could give you more details and more structure, and an actual time to do that.

Posted in get abs | 1 Comment »

How do I get a flat stomach while in a wheelchair?

Friday, October 9th, 2009

I keep reading about cardio exercises and how that’ll help get a flat stomach. But those don’t seem to apply to people with wheelchairs. I can’t get on a treadmill or a bicycle and I can’t "step up." I am paralyzed from the waist down completely. What do I do instead?

1. People in wheelchairs need a slightly different diet. It is really easy to pack on more calories than you need if you eat ‘normal’ diets. A dietician or nutritionist with experience in this area can help.

2. Any exercise is better than nothing. Pushups, small barbells, chin ups, swimming, pushing the chair uphill, etc. Look for the harder way to do things. Get your heartrate up for several minutes in a row several times a week- the more the better.

For some interesting workout ideas, search for ‘Kettleballs", "Shovelglove", and so on. Each of these will probably take you to other helpful links- like the water tube and more. You can also make a great home gym from bungee cord and other stuff laying around.

3. ‘Flat stomachs’ are partially a scam. The stomach of a healthy, fit, normal person is generally not flat, but we have become convinced that the stomachs of fitness models is the ‘norm’, when it is really a little bit of a freak of genetics. A ’6 pack’ is even less likely for most of us- we just don’t have the genes.

Posted in flat stomach | 4 Comments »

How do I get a flat stomach while in a wheelchair?

Friday, October 9th, 2009

Posted in flat stomach | 4 Comments »

How can I get a flat belly fast?

Friday, October 9th, 2009

I want to have a flat belly because a lot of people as me "are you preganut" just because I have a belly. My husband tell people I’m preganut because he doesn’t like my belly. So I want a flatter belly fast. And I want it in a few weeks or less than a month.
Yeah it doesn’t matter to me what my husband says to people it mattes what people say to me.
I don’t eat junk food. My "junk food" is my organic non salted roasted peanuts tha I eat while watching t.v. the problem is the fact I’m so busy with school homework and my husband that I have hardly the time to exercise. I eat really healthy and mostly organic things at that. So don’t you dare write down "doritos on the couch"
i weigh maybe 145 pounds i’m like a few centemeters short of 6 feet tall. My belly sticks out kinda far. I’m not lazy and most of all i’m not over weight i just want a flat belly fast and able to work around my sechdule
I eat 3 meals a day. They are really good. Sometimes my meal is all orgaanic sometime when my mom wants pizza I go off my organic food to have a few slices. I have snacks too. Granola bars and milkshakes (organic) and carrots. I’m healthy I don’t starve myself but I’ve had a belly all my life it must be baby fat. But yeah I want it gone. Oh also I don’t drink I don’t like the taste of beers and stuff.

crunches work really well.

Posted in flat belly | 7 Comments »

How can I get a flat belly fast?

Friday, October 9th, 2009

Posted in flat belly | 7 Comments »

The Truth About Cardio & Six Pack Abs

Wednesday, October 7th, 2009

Do you cringe each time you take a look at your belly? Do you sweat it out with hours of cardio daily only to find no improvement? Are you utterly frustrated with your cardio routine? Well, if that belly fat refuses to budge even when you’re doing regular cardio you might want to read this.

Cardio activity in general refers to any activity that lets you speak while working out. Cardio implies doing low paced continuous and steady exercises for a certain period of time.

Many fitness instructors believe that 1-2 hours of cardio training daily help get that elusive six-pack. This theory is refuted by numerous health experts for several reasons. You’ll be astonished to discover that doing extra cardio can slow your metabolism rather than step it up.

Many fitness experts suggest that our bodies aren’t programmed to perform activities at a steady continuous pace. Rather, they are designed to perform activities in short intervals. An apt example of performing an activity in a short interval is running a 100 meters race. You start the race, push your body to the limit and you stop. This helps the body to recover. If you observe sprinters and other sportsmen, you’ll notice the lack of belly fat.

Rather than cardio training, interval training is advocated by health experts to work your way to six-pack abs. Cardio training strengthens the muscles beneath the belly fat. However, this is of little consolation because the muscles are buried under the fat and the bulge will still be visible.

Moreover, scientists say that excessive cardio exercises can even reduce immunity and weaken joints.

Research has proved that several hours of cardio is not going to get you that much coveted six-pack. Rather, go in for high impact intermittent workouts. You don’t have to slog for hours at the treadmill. You can get that six-pack with interval training even if your entire workout lasts only twenty minutes.

However, everybody agrees that a few minutes of cardio daily helps regulate overall body weight.

George Konstantakis
http://www.articlesbase.com/men’s-health-articles/the-truth-about-cardio-six-pack-abs-427538.html

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Get Ripped Six Pack Abs – Basic Tips

Wednesday, October 7th, 2009

Beach, summer, sea side – comming soon. But are your abs ready for that?

If you have fat belly – mostly this is a sign that you are living an unhealthy lifestyle. And I hope you aren’t proud of it! So – lets transform you fat belly to a sexy, flat belly.. Ok?

This means – a brand new lifestyle! And the first thing to do is to change your habits. Next time when someone asks you “What is junk food?”, I want you to proudly say ”I don’t know!” – forget fast food and snacks! You can cook a dinner in 5 minutes – everyone can afford 5 minutes…

So the next thing – get a diet plan. Not only get, but follow it! Do as it is said there – don’t cheat yourself here… and don’t be pessimistic – this will make the whole thing a lot harder.

And to be perfectly clear – diet is not eating! Diet is eating the right things at the right time. If you won’t eat you won’t lose weight, and you can even get some diseases. To lose weight you need energy, and humans do not get energy from petroleum or electricity, humans get energy from food! So stay energized in the right proportions!

I just gave you some basic directions but you will need to research this even more to be a successive flat belly owner!

But hey! Who said that it is really hard to get ripped six pack? It is not. You must have the right attitude only. And if you will have the right way thinking, you will get your abs in no time and with fun! Let’s go!

So you have a layer of fat that covers your abs, you say? Hey don’t get sad, this means that you already have a six pack! You only need to get that fat off and you will be that sexy individual with dozens of girls (or boys) surrounding you! Diet is what you need my friend!

Calories.. Heard of them? I’m sure you have! If you burn 3500 calories you burn 1 pound of fat. So this is what we do – we will cut down the daily calorie intake and pump up the protein intake. In fact we will stay away from foods with highly refined sugar and saturated fat, fiber up your diet, and drink lots of water. Add lots of cardio exercises and guess what will you see after some time? – Your long dreamed SIX PACK!

Ok, now that you have get rid of that fatty-fat, you should now concentrate more on developing your abs a bit. Sure you have abs, but don’t you want them more sexy and attractive?! I`m sure you do! So I will list down some exercises for you.. remember – it’s fun, fun to perform and even more fun to have that tight and sexy six pack abs! So the exercises you should perform in you abs developing process -crunches, reverse crunches, knee raises, side leg raises, side crunches, back extensions. Do them every other day 4-5 sets with 15-20 reps and you will succeed!

But be patient! Stay focused, because you can’t get perfect abs in a month… focus on your goal and time will not matter! You will feel more confident with every day passing! You will succeed more and more because of your confidence! Just believe in yourself… do it for yourself and only for yourself, because you are the special individual with the great potential in life – you are the one who can do everything you want!

Read more about weight gaining and muscle building in this website: http://www.sports-nutrition4u.com

Kristaps Bandilko
http://www.articlesbase.com/muscle-building-articles/get-ripped-six-pack-abs-basic-tips-787847.html

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How To Get A Six Pack And Burn Tummy Fat!

Wednesday, October 7th, 2009

A lot of men think because they are skinny that they will not have to work as hard on the abdominal muscle building. This is partly true as the more fat you have around the middle,the more you will have to lose before gaining abdominal muscles. Skinny and regular people alike will both have to work out with vigor to gain abdominal muscles.

Prioritizing: In case your abdominal muscles are the most neglated part of your body, you should concentrate on them first before giving attention to any other muscle segment in your body. You will get the maximum benefit from the exercises that you do at the beginning of the workout session as this is the time when your stamina and focus is at its maximum. It is easy to follow the trends, but this often results in not so well developed bodies. While working out, listen to your body and find out which type of regimen works your abdominal muscles to the maximum; this will surely benefit your muscle building efforts.

Recovery time: The most neglected aspect of muscle building is the recovery time factor, after each workout session your muscles need to take rest so that they can make up for the lost calories and can build new muscle fibers.

To hasten the muscle building process the recover time will need to be shortened, then you will be able to train more ofen and in so doing be able to see faster results. The more workouts you offer your body, then the faster you will achieve muscle definition. Keep this in mind and you will definitely develop better looking abs.

Muscle building is a science; if you want to have well cut abs, you will have to have frequent workouts, using light weights and less recovery time. If you are looking for bulk in the abdominal muscles then heavier weights and longer recovery time is how you will have to go.

Abdominals and Genes. Our genetic makeup has determned the muscle makeup of our bodies; genes determine how we shape up and the structure of our body. Because our bodies are genetically different from each other, what one muscle building regimen works for one person, might not work for another.

Good muscle building depends on training very hard on different muscle groups. The rest is up to our genetic makeup; and that will determine whether we will end up with a six pack abs or not. Muscle building is not an easy task, but it is not that tough either. The diet is a key ingredient here; low fat food will go a long way in ensuring you achieve a fantastic six pack to flaunt in the next few months.

Stefene Calette
http://www.articlesbase.com/weight-loss-articles/how-to-get-a-six-pack-and-burn-tummy-fat-531586.html

Posted in six pack | 3 Comments »

How To Get A Six Pack And Burn Tummy Fat!

Wednesday, October 7th, 2009

Stefene Calette
http://www.articlesbase.com/weight-loss-articles/how-to-get-a-six-pack-and-burn-tummy-fat-531586.html

Posted in six pack | 3 Comments »

Foods That Help Lose Belly Fat

Wednesday, October 7th, 2009

Everyday people decide that they want to lose weight. It doesn’t matter if the fat is all over their body or if they are hoping to lose it from a specific place. One place that is very common for people to want to lose fat is their stomachs. There are several foods that help lose belly fat and the most effective way is to work these specific foods into your diet. Fat in the stomach area has been connected to monosaturated fat.

Although theses helpful foods don’t attack the fat in your belly, they do help you to feel more full which in turn helps keep you from over eating. If theses foods that help you lose weight do their job, your belly fat will decrease. Unfortunately there is no magical food that simply melts the fat away from your belly, however if you work these foods into your diet you will lose fat overall and generally it will come from your belly.

Canola Oil: One of the foods that has the highest concentration of monosaturated fat is Canola oil. Working this into your diet is not hard, since it is used for cooking. This is definitely one of the best foods that help lose belly fat. If you don’t do a lot of cooking, you can even mix a tablespoon into your protein shake, and you won’t even taste it.

Hazelnuts, Cashews & Almonds: Another good food to help you lose belly fat is a variety of nuts. Hazelnuts, cashews and almonds are all good sources of monosaturated fats. You can eat theses as a snack or even throw them onto a salad.

Honey Nut Oatmeal: Add some honey and nuts into oatmeal at breakfast and it will be delicious and help you to lose belly fat.

In the end of your fight for a flatter tummy, you can incorporate theses foods into your daily diet. These foods to help you lose belly fat are simple to incorporate and mixing them into your diet can be easy and will help you lose unwanted weight.

Keep in mind that if you exercise in addition to eating food that help you lose belly fat, those that are low in monosaturated fat and your belly fat loss goals will be reached quicker than you ever imagined. Exercise means that you can make twice as many mistakes in your diet than if you don’t.

Jenney Pan
http://www.articlesbase.com/health-articles/foods-that-help-lose-belly-fat-1236527.html

Posted in lose belly fat | 3 Comments »

Foods That Help Lose Belly Fat

Wednesday, October 7th, 2009

Honey Nut Oatmeal: Add some honey and nuts into oatmeal at breakfast and it will be delicious and help you to lose belly fat.

Jenney Pan
http://www.articlesbase.com/health-articles/foods-that-help-lose-belly-fat-1236527.html

Posted in lose belly fat | 3 Comments »

The Truth About Ripped Abs for Women

Wednesday, October 7th, 2009

One of the most overlooked and important aspects about getting ripped abs for women is having the proper motivation. To many times women focus on the wrong things, worrying to much about which workout to use and which diet to follow. By maintaining focus on your goals and the reasons why you want a set of firm abs you will better see that goal met.

For those women aren’t willing to make the proper sacrifices and make the necessary changes in their lifestyles getting that flat trim stomach may be nothing more then a dream. The reason for this is simple; much like anything in life if you wish to succeed you need to give forth the proper effort.

If you are a woman looking to get ripped abs what is your motivation. Is it a trim sexy body? Are you trying to improve your overall health? Only you can answer that question but whatever your reasons you need to use these to keep motivated to reach your goal. If you understand what a set of strong abs will do for you and you know why you want them it is much easier to stick with your healthy diet and exercise routine.

Ultimately this is what will tax your motivation the most because eating a healthy diet and exercising regularly is the only way to get a set of ripped abs for both women and men. It is so easy to just say the heck with it and go back to your old ways because it does take work to meet this goal.

There is no shortcut to a tight stomach regardless of the claims made by all those infomercials you see on TV. Do not get fooled by the hype that the latest fat burning pill or ab lounge rocker machine promise. The motivation to change the way you look and feel about yourself comes from within, not from the promise of some huckster on TV.

The point is that ripped abs for women requires you to change not only your way of thinking but many of those habits that are detrimental to your goal. If you stay focused on what you want and concentrate on those things that will get you there, namely hard work and healthy lifestyle choices you will soon have the set of abs you’ve always wanted.

Andrew Bicknell
http://www.articlesbase.com/fitness-articles/the-truth-about-ripped-abs-for-women-678852.html

Posted in get abs | 6 Comments »

The Truth About Ripped Abs for Women

Wednesday, October 7th, 2009

Andrew Bicknell
http://www.articlesbase.com/fitness-articles/the-truth-about-ripped-abs-for-women-678852.html

Posted in get abs | 6 Comments »

Best Stomach Exercise For A Six-Pack

Wednesday, October 7th, 2009

A physique is never complete and impressive without a lean, mean and strong mid section! Not only does a rock hard six-pack abs look damn fine, strong abdominals are vital in many sports and physical activities. In order to obtain fine abdominals, one have to undergo a healthy diet and laser targeted stomach exercises.

Sometimes it is hard to identify which are the effective stomach exercises that you should choose. Not to worry, here we have listed a couple of free easy stomach exercises to help you get you abdominal shield!

Best Stomach Exercise 1: Hanging Leg Raises

This is a powerful exercise for your abdominals. Hang from a bar with your legs hanging straight down. From there, raise your knees toward your rib cage. Do not swing or use momentum, just focus on squeezing your abs. You must keep your abdominals flexed. Use your abdominals to lift your legs up. To obtain maximum effectiveness, go slow and make your abs work harder. If you want to work your oblique, simply raise your knees to one side of your body.

Best Stomach Exercise 2: Side Bridge

Do not underestimate the side bridge. It may look simple but it can give you that burn you would not forget! Lie on your side with your legs straight out. Elevate yourself with one bent arm parallel to the floor. Hold that position for around 30 seconds and then repeat on the other side. Build up to at least 60 seconds on each side of your body.

Best Stomach Exercise 3: Decline Reverse Crunch

The only equipment needed for this exercise is a decline bench. First, hold the top at the end of the bench with both hands and lie on your back. Hold out your legs so that your legs are parallel to the floor. Keep your knees and feet together. Squeeze your abs slowly and draw your knees up towards your ribcage. Keep your abs constantly flexed. Then slowly lower your legs to original position. Do around 20-30 reps.

Best Stomach Exercise 4: Hanging Raise To The Side

This is a fantastic stomach exercise. It really works your oblique and lower abdominals. To execute this, hang from a bar with your legs and feet slightly together. The bar should be high enough so that your toes cannot touch the ground. Slowly raise your knees under control to one side as high as possible. Curl your spine during the process; it is not just about lifting the knees. You have to contract your abs hard at the peak of the movement and then lower your legs to the starting position as slowly as possible. Repeat on the other side. You can either do it all one side or alternate. Do not use momentum to help you in this abdominal exercise.

Best Stomach Exercise 5: Bicycle

The bicycle exercise is one of the best flat stomach exercises. It is named bicycle because of the way the exercise is performed. This is a stomach exercise that really targets the entire abdominal region and also the oblique.

Lie on your back; support your head with your fingers. Draw your knees in towards your chest and lift the shoulder blades off the floor without pulling your head. Like all abdominal exercises, keep your abs in constant tension at all times.

Straighten the left let out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Now switch sides, bringing the right elbow towards the left knee. Do about 20 rotations for each set.

Best Stomach Exercise 6: Crunches On Exercise Ball

This is the stomach exercise where you will be laying on an unstable surface. Lie face up on the exercise ball with lower back on the top of the exercise ball. Support your head with your fingers lightly. Squeeze your abs and curl your torso up. Keep the ball stable throughout the motion. Do about 20 to 30 repetitions.

There you go, six easy stomach exercises for you to do in your fat loss program! Remember, if you want a flat stomach and define abs, you have to combine a healthy diet and cardio training too. Good luck and enjoy!

Chung Leong Yu
http://www.articlesbase.com/non-fiction-articles/best-stomach-exercise-for-a-sixpack-85774.html

Posted in flat stomach | 3 Comments »

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