Archive for February, 2013

Here’s a unique exercise to help flatten your abdomen while driving

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Here’s a unique exercise to help flatten your abdomen while driving

This is essentially an uncomplicated exercise that you can perform anytime, anywhere to help get a flat abdomen over time. Now I will say that this exercise does NOT enhance fat burning, but it CAN aid to flatten your stomach by strengthening your deeper transversus abdominis muscles and thereby “pulling in” a lazy abdomen (aka beer belly or “pooch belly”). It implies doing an exercise called “ab vacuums”. I believe it is a good time to start the habit of performing daily ab vacuums whilst driving daily or another time that would get you in the habit of doing them regularly. Just make sure that it doesn’t distract you from driving. Essentially, ab vacuums can be performed anywhere and don’t have to be just for driving, but I’ve found that it helps me bring them to mind if I perform them at a specific time when driving frequently. This could be done even as you’re driving home from the gym every time, or possibly during your everyday commute to your worksite. Ab vacuums are simple: You can perform ab vacuums basically anywhere, at any time. You can do them while standing, seated (like, in a car), kneeling in a four-point stance, or even lying flat on the floor. The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding it in for 10-20 seconds at one time. Start by inhaling greatly. Then, when you exhale, begin pulling the belly button in towards the spine and detain it there for 10-20 seconds whilst just taking short breaths. Go over for several holds. Get in the habit of doing this at least 4-5 days a week while driving somewhere and you might find that this aids in flattenning your abdomen more by strengthening the transversus abdominis muscle (the deep abdominal muscles under the rectus abdominis) if you previously had a “lazy belly”. Like I said, this workout doesn’t enhance fat burning. It just helps to flatten a round stomach that has lazy deep ab muscles. If you want a true “six pack abs” form, you still need to shed off the body fat that covers your abs. That calls for a fully encompassing exercise routine (not just ab exercises), a strategic nutrition program, and the right mindset for accomplishment.

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Unique Lean-Body Workouts for Time-Crunched People: Super-Fast “Multi-Workouts” to do at Home or at the Office

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Unique Lean-Body Workouts for Time-Crunched People:  Super-Fast “Multi-Workouts” to do at Home or at the Office

Multi-workouts are a substitute for doing your conventional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot. With this program, you will be working out for just a couple of minutes per session, several times throughout each day, 5 days/week. The program will consist of bodyweight workouts done only for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously, if you have a normal office job, you are going to have to be nonchalant about doing a few exercises in your office and having your office mates watch you. Actually, I’ve found out that the few people that have tried this have actually enticed their co-workers to join them! If you have a private office, then you don’t have to worry about everybody watching you. If you work at home, or are a stay at home mother, there’s no reason you can’t incorporate these in all through the day while at home. If you end up having a busy day with meetings and so on, and can only squeeze a couple of these 2-minute routines in, then so be it, but try to get as much done each day as you can. If you’re on a normal 9-5 office schedule, I recommend doing your 2-minute exercises every hour, on the hour, with the exclusion of lunch. For instance, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm. Several of the bodyweight exercises that are the great to focus on are: bodyweight squats (and variations) pushups (and variations) forward, reverse, or walking lunges up & down a staircase (if one is available) floor planks (holding the plank position from forearms and feet) floor abs exercises such as lying leg thrusts, ab bicycles, etc. one-legged bodyweight Romanian dead lifts This list is not completely thorough, but I wanted to keep it fairly simple. If you know other excellent bodyweight exercises, you can add those to your workout also. If you would like to keep it really effortless and don’t want to go down on the floor for something, you can adhere to squats, lunges, and push-ups and still gain great results. The awesome thing about these exercises is that you do an adequate amount in 2-3 minutes to get your blood going, heart rate up a bit, a large portion of your body’s muscles worked, and body temperature raised. Nevertheless, it’s usually not enough to break a sweat in just 2 or 3 minutes, so you don’t have to worry about sweating in the office or where else you may be. At the most, you might just get a little moisture on the skin. In order to develop these workouts, you could possibly add 1 or 2 reps to each set per week, or you could advance to more difficult versions of each routine every week (such as close grip push-ups, one leg raised …

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Additional Abdominal Fat Is Not Just Unattractive, But Extremely Dangerous To Your Health

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Additional Abdominal Fat Is Not Just Unattractive, But Extremely Dangerous To Your Health

Did you know that the great majority of individuals in this day and age have extra abdominal fat?  It’s true. As much as 70% of the people in some “westernized” nations such as the US and Australia are now deemed either overweight or obese.  The first thing that a lot of people think of is that their added abdominal fat is simply ugly, is keeping their abs from being visible, and makes them self-conscious about showing off their body. Then again, what most people don’t understand is that additional abdominal fat in particular, is not just unsightly, but is also a high risk factor to your health. Scientific research has clearly determined that though it is unhealthy in general to gain extra body fat throughout your body, it is also dangerous to have extra abdominal fat. There are two kinds of fat that you have in your abdominal area. The first kind that covers your abs from being noticeable is called subcutaneous fat and lies directly beneath the skin and above the abdominal muscles. The second classification of fat that you possess in your abdominal area is called visceral fat, and that lies deeper in the abdomen under your muscle and surrounding your organs. Visceral fat also has a role in giving certain men that “beer belly” look where their abdomen juts excessively, but at the same time, also feels sort of hard if you push on it. Both subcutaneous and visceral fat in the abdominal area are dangerous health risk factors, but science has shown that having spare visceral fat is a lot more dangerous than subcutaneous fat.  These types of fat greatly enhance your risk of having heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. Excess stomach fat has also been associated in studies with higher amounts of C-reactive protein (CRP), a marker of inflammation within the body that can cause heart disease and other health issues. Part of the reason visceral fat is especially dangerous is that studies show that it distributes more inflammatory molecules into your system on a consistent basis. One of the major reasons that several people gather more visceral fat than other people can be from a high carbohydrate diet that leads to insulin resistance in time (years of loading your system with too much sugars and starches for your body to properly handle the constant excess blood sugar). Studies show that high fructose intake, particularly from high-fructose corn syrup, can be a major contributor to extra visceral fat. If you value the quality of your life as well as your loved ones, reducing your abdominal fat (including reducing visceral fat) should be one of your TOP priorities! There’s just no excuse for it. Besides, a side effect of completely getting rid of all of that spare abdominal fat is that your abdomen will flatten out. And if you get rid of enough stomach fat, you will be able to really see those eye-catching …

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Do You Actually Need “Cardio” Exercises?

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Do You Actually Need “Cardio” Exercises?

In this piece, I have an intriguing talk about cardio exercises, which will hopefully get you thinking in a different way, and trying new things. You may know that I’ve been called the “anti-cardio” guy before, but this week I’m back to posing the question to you. Do you certainly need cardio exercise to get slender and in good shape? By the way, you’ll see in a moment that I’m certainly not “anti-cardio”, just “anti-traditional cardio.” Most fitness buffs, weekend warriors, or anyone trying to get fit or lose body fat, think about the fact that they should “cardio” workout to achieve these goals. They would never even have reservations about it. Then again, I’m not only questioning it, I’m going to dispute it! In fact, you may be surprised to discern that a number of the slimmest and meanest people I know (men and women), DO NOT do any type of normal or traditional cardio. And I’ve spent over 15 years exercising in various gyms and hanging out with athletes of all kinds, so I’ve practically seen it all. I will mention that there can be a site for low to moderate level cardio for really obese or deconditioned people, but even in those cases, there can be more helpful methods. But what exactly is “cardio”? Most people would believe “cardio” to be working away aimlessly on a treadmill, riding a stationary bike, or riding on an elliptical contraption while watching the TV at their ultra-modern gym. This is what I name “traditional cardio”. This is probably why most people get fed up with their exercises and give up after a couple of months without seeing any outcomes. However if you look closer, “cardio” work out can be considered any form of exercise or motion that toughens the cardiovascular system. I’m not going to get into anything procedural, like increasing your VO2 max or something like that. To keep it easy, if it gets your heart working, and makes you huff and puff, it’s cardio. I don’t care if you’re using dumbbells or a barbell and every person calls it a weight training exercise. It’s still conditioning your heart. Let’s take a look at a couple of illustrations. Take a kettle bell clean & press for example, which necessitates lifting a kettle bell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is typically seen as a manly exercise, it doesn’t really matter if you’re not lifting 250 lbs; if 45 lbs is heavy for you, then you will nonetheless benefit just as much. At first glance, most people imagine the barbell C&P just as a weight training or strengthening exercise. However, I ask you to complete a hard set of about 10-15 reps on the C&P. If you made use of a challenging enough weight, what you’ll find is that your heart rate may be up to about 80-90% of your suggested max, and you are breathless, like you …

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What’s in your kitchen?

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What’s in your kitchen?

Eating for fat loss is easy, don’t you agree? If you consume fewer calories than you spend in a specific time period, you lose weight. Take in more calories than you burn up and you gain weight, correct? Not quite! Although it’s true that your total caloric intake against your caloric expense is one of the most valuable aspects in whether you gain or lose weight, there are a number of factors that makes this a bit more complicated, such as: 1. Counting calories does NOT work at all! Nobody can precisely count calories. Controlled research indicates that most people (approximately 75-90%) constantly downplay the amount of the calories that they consumed when they are required to keep track of it. Let me illustrate to you why counting calories is unreliable and absolutely obsolete (provided that you follow one of the chief points that I’m going to tell you). 2. The type of control that you have for your appetite as well as your craving destroy how most people try to achieve a calorie goal. If your appetite is out of control and your cravings have a mind of their own, how do you think you can possibly achieve your desired calorie range in order to lose weight? Well, most people can’t, and that is the problem! There is, however, a trick that you can learn in order to control your appetite, as well as your cravings. 3. Hormonal discrepancies If you’re consuming the wrong foods without even knowing it, this may be throwing your body’s hormonal balance off its mark and lead you to eat a lot, thereby decreasing your metabolic rate, and paving the way for other problems that can prevent your body from burning up fat efficiently. If you continue to read on, you’ll see how you can undo these faulty eating habits that are likely causing your body’s hormonal disruptions, and transform your body into a fat-burning entity, just the way it was meant to be. And don’t try to tell me about the “Food Pyramid.” The Food Pyramid? You must be JOKING! The truth is that the food pyramid has led a lot of individuals down the disheartening road of weight gain in the same way as the food companies with their misleading food labels. What Then, Are These So-Called “Healthy Foods” That Are Causing Your Body to Gain More Fat? I can’t begin to tell you how many instances I’ve walked into the kitchen of a client that has hired me for nutritional consultation, and most of the time, I’m surprised by what I see. I look into their refrigerators and kitchen cabinets and see them LADEN with foods that they believe are “healthy” (or have been misled by clever food labels into thinking they are healthy), but in truth are fat-storing snares in disguise. It’s not surprising to see foods such as: whole grain breads whole grain cereals whole grain crackers soymilk tofu or “veggie burgers” orange juice apple juice skim milk margarine pre-packaged “diet” dinners …

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