December 27, 2009
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In order to know how 6 Pack Abs Exercises work, you need to understand how your metabolism plays a part. Your basal metabolism is also known as your resting metabolic rate. By increasing your basal metabolism you can burn even more calories while you are at rest, which can increase your chances of getting that six pack.
So what are the steps to getting the most out of 6 pack abs exercises?
- Change your eating habits and eat healthy and clean. This means eating more fruits, vegetables, whole grains and lean meats. You should also drink plenty of water to flush your body of toxins and keep all of your body systems functioning properly.
- Incorporate weight training into your weekly routine. This will build lean muscle mass. Lean muscle mass burns calories, even while you are at rest, and this is another way to increase your basal metabolism.
- Do some cardio exercise every week, several times per week. This may be running, swimming, whatever it is that you enjoy doing. It is important to find an exercise that you enjoy, this will increase your chances of staying with it in the long run. Cardio exercise helps your body to burn fat, even for hours after you stop exercising.
- You need to keep in mind that it is the overall package of cardio, weight training and healthy eating that will help you to achieve a six pack, not just any one of these things. You will definitely see results over time, it will take a consistent effort on your part to see those results.
- Strengthening your abdominal muscles will help to tone them and also increase lean muscle mass. Performing various abdominal exercises with weights can increase their development while increasing your basal metabolic rate.
As you tone your abdominal muscles, you will feel an overall improvement in your general health. Your abdominals or “core” is the center of your body and it supports the rest of your frame. Starting off with simple abdominal exercises will strengthen that core. You will then be able to move on to more advanced exercises to see more dramatic results.
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December 23, 2009
Do you have trouble trying to lose belly fat with exercise? If so, you are probably making some very simple mistakes. Learn how to fix them once and for all.
If you answered yes, then you are certainly not alone! Chances are that you are making some very common mistakes when you exercise. These mistakes are stopping you from being able to effectively lose belly fat with exercise!
This article will explore 2 very important aspects of your exercise routine that you must have correct if you want to finally start to lose tummy fat.
1. Circuit Training to Jump Start Your Metabolism
Many people simply do not know that you can lose belly fat with exercise by strength training in a circuit of different exercises.
It is interesting. The more muscle you work when you exercise, the higher the number of calories you will use during the actual working and in the hours after you are finished. To many, this is counterintuitive.
Many people think that strength training is a form of exercise that adds massive amounts of muscle, not helping to lose stomach fat.
I really want to help you see how weight training will help you increase strength, raise your resting metabolism, shape your muscles, get past frustrating plateau’s, and last but not least, help you lose belly fat!
I do want to warn you though, do not make the common mistake of just doing “3 sets of 15 reps” on the machines in the gym. Machines can sometimes be a decent way to begin, but they are simply not the most optimal way to help you lose belly fat.
A more ideal alternative is to use circuit training exercise to help you get more work done in less time. Try using your own bodyweight and some functional equipment instead of the machines and you will see what a difference it makes!
Here is an example circuit training routine:
First, do a 5-10 minute warm-up
1. Inverted pushups ‘ 12 reps
2. Bent over dumbbell row ‘ 12 reps
3. Bodyweight squats ‘ 12 reps
4. Stability ball leg curls ‘ 12 reps
5. Side planks ‘ 5-10 seconds per side
6. Standing overhead DB press ‘ 12 reps
7. Stability ball crunches ‘ 15 reps
Try going from the beginning to the end with 0-30 seconds of rest in between each exercise. If you do this entire circuit 2-3 times, you will get a great workout that will help you lose belly fat and gain muscle in about 20-30 minutes.
This is just a sample exercise routine that illustrates that basic structure of a fat loss circuit training workout With this circuit training workout, you will exercise to lose belly fat as well as get stronger!
Always try to rest at least one day in between each workout to give your body a chance to recover. Remember that your muscles build up and get stronger while you are at rest after an exercise session.
2. Interval Training as Opposed to the “Average Cardio Routine”
If you have never tried interval training instead of the average long, boring, and arduous cardio routine, you are totally missing out!
The truth is, going slow on a cardio machine for 30-60 minutes like most people is not an efficient way to exercise to lose belly fat. All you are doing is training your body to adapt to the same workout, which in turn will have you burning fewer calories with each exposure.
Interval training help you lose stomach fat because it has a huge impact on your resting metabolism. This means you burn calories after the session is over.
One research study found that interval training burned calories for up to 36 hours after the exercise session was over. The same study found that people who used interval training burned more calories than those who did the normal slow cardio routine.
Here is the bottom line: if you want to exercise to lose body fat in the quickest and most efficient way possible, then interval training is a must.
With interval training, you merely alternate between high and low intensities instead of going at the same speed the whole time. If you use interval training directly after a circuit training workout, you will get a lot more work done in less time.
You will crank up your metabolism for several hours after you are done working out. This will help you burn many more calories that if you did the standard long, slow, boring cardio routine.
Now that you see a basic structure for your workouts that will help you finally lose belly fat with exercise, it is time to go give it a try. Losing fat does not have to be arduous and slow.
With the right exercise routine combined with the right diet, you should lose 1-3 lbs of belly fat each week, depending on what condition you are in when you begin. Good luck!
About The Author
Having trouble losing weight? My name is Tom Gifford and I am a Personal Trainer. I have some excellent news for you. Come check out my website at http://www.TheGreatCardioMyth.com and receive two chapters of my brand new book at no cost! You will find lots of cool tips and tricks you can use immediately.Mail this post
December 16, 2009
If you are working out to develop six pack abs then you need to be aware of the three biggest mistakes described in this article and avoid them at all cost!
First, you need to understand the difference between getting six pack abs and simply losing body fat. Getting six pack abs is a all about having extremely low levels of body fat. For men this is around 8% and for women around 15%. Training and eating to get body fat levels this low is much different than someone who just starts a diet and wants to lose 20-30lbs.
If you are just trying to lose a lot of weight, then making small changes to your diet will help you make a lot of progress very fast. For example, if you were to only drink water, unsweetened iced tea, and green tea, then you will not be consuming any calories from beverages. For someone who just wants to lose weight, a small modification such as this can make a big difference.
For someone who wants to get six pack abs, the process is much more detailed. Here are two mistakes that most people make when they try to develop six pack abs.
Six Pack Abs Mistake #1: They try to do too many crunches and ab exercises.
While crunches and other ab exercises will help to build a stronger core, they will not help you get down to a low level of body fat. Trying to use endless reps of ab exercises simply does not build enough muscle or work your body hard enough to burn significant calories.
The myth of “spot” reduction is where a lot of people get caught up. The concept of spot reduction basically states that if you want to lose fat in a certain part of the body you should work the muscle underneath it. Our bodies do not store fat in one specific place, therefore you cannot lose fat in one specific place either.
I guarantee you will never see someone who has six pack abs in the front and is flabby around the rest of their midsection. If spot reduction actually worked this is what would happen. In the real world however, you need to focus on losing body fat all over in order to developing six pack abs.
Six Pack Abs Mistake #2: Trying to use infomercial ab gimmicks
When you see an advertisement for an “miracle” piece of ab equipment, the people who are using them usually have great bodies, low body fat, and a great six pack. However I can guarantee you one thing, and that is they did not get that way to using one single piece of abdominal exercise equipment.
Like we just talked about with why lots of crunches do not help you get six pack abs, the same holds true for any ab crunch machine or anything else you see on an advertisement.
This all goes back to the false concept that working the abs with lots of exercises will directly lead to a six pack. All the people who have the best abs got them by exercising their whole body and by adhering to a very strict diet. Not by using some ab crunch gimmick for “two easy payments of $29.95.” Six Pack Abs Mistake #3: Eating too many calories.
Sounds overly simplistic doesn’t it?
This is one of the most important core concepts that is crucial to understanding how to lose body fat and develop six pack abs. So many people try to eat healthy and still have trouble losing weight. Sometimes they think they have something physiologically wrong with them and their bodies simply cannot lose weight.
Before you fall into this trap and start seeking “miracle” quick fixes, you need to know that not being able to lose body fat is simply a matter of taking in too many calories. If you try keeping a food journal for a week and counting the calories you consume you will be amazed at the insight it will give you.
Even if you eat 400 extra calories a day from little snacks here and there (which is not difficult at all), you will be taking in an extra 2,800 calories per week. For some people, taking in an extra 500-1000 calories per day can easily come from foods that are extremely calorie dense but do not help you feel full. Such foods include bagels, donuts, muffins, potato chips, soda, any kind of fast food, and more.
So before you think that getting six pack abs or simply losing body fat is impossible for you, try taking a few days to really track what you are eating. You will be surprised that losing weight can really be as simple as cutting out small calories dense foods from your diet.
A wise man once said that having sexy six pack abs feels better than the best tasting food in the world. Remember this concept and start taking action today. Good luck!
About The Author
Are you not getting the results you want with diet and exercise? If so, there is good news for you. My name it Tom Gifford, Certified Personal Trainer, and I would like to extend to you a personal invitation to stop by my website at http://www.TheGreatCardioMyth.com and check out the first two chapters of my brand new book! You will get lots of great tips you can start implementing immediately. Looking forward to seeing you there!Mail this post