3 Exercises to Flatten Your Stomach Quickly
John Whitehead asked:
Believe it or not, there are three simple exercises to flatten your stomach quickly, that can be performed at home or at the gym. While it is true that you will have to remain dedicated to a wholesome diet, just three easy exercises can help you develop unbelievably toned abs. The three exercises you need to do include are:
Free Weight Sit Ups Jumping Rope Knees to Torso Jumping
Free Weight Sit Ups
When you do free weight sit ups you have several options; you can either hold a 2 to 5 pound weight in each hand as you hold them across your chest or you can hold a single weight on your chest with both hands as you do sit ups. Start with a count of ten, then increase the number of sit ups you perform in this manner as your abdominal muscles strengthen.
Jumping Rope
You might wonder how rope
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Believe it or not, there are three simple exercises to flatten your stomach quickly, that can be performed at home or at the gym. While it is true that you will have to remain dedicated to a wholesome diet, just three easy exercises can help you develop unbelievably toned abs. The three exercises you need to do include are:
Free Weight Sit Ups Jumping Rope Knees to Torso Jumping
Free Weight Sit Ups
When you do free weight sit ups you have several options; you can either hold a 2 to 5 pound weight in each hand as you hold them across your chest or you can hold a single weight on your chest with both hands as you do sit ups. Start with a count of ten, then increase the number of sit ups you perform in this manner as your abdominal muscles strengthen.
Jumping Rope
You might wonder how rope
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by admin on September 26th, 2010 Tags: Abs Exercises, Crunch, Torso Exercises
Posted in Diet and Fitness | No Comments »
How To Get Abs Fast
Carter Toni asked:
As beach season is here again, everyone is rushing to try to get in shape and is worried about that gut hanging out. In an ideal world, we’d all be born with flat stomachs, but that’s not the case. It takes a bit of work to build those abs. If you follow this guide on how to get abs fast, you will soon lose that self-consciousness and quit worrying about whether or not someone else is noticing your little rolls hanging over.
The first ab exercise is called the tailbone lift. Lie on your back with your arms extended straight over top of your head. Lift your tailbone up off the ground and then hold it for a second and lower it back down, not all the way to the ground though. Repeat this exercise for fifeen times for three sets.
The second ab exercise to perform is the regular crunch. Lie on the ground with your knees bent and bring your back off the ground just enough so that your abs contract. Many people think that if they do hundreds of crunches that they will get abs fast. Well this is not true, as if you are doing them properly you will only be able to do about twenty. Repeat this three times. If you aren’t feeling anything then come up a bit further. There is no need to go all the way up though as this is not working the abs anymore than a crunch.
The third ab exercise to perform is the crossbody crunch. Do as if you were doing a crunch but have one hand at the side of your head. When you come up, don’t go straight up but to the opposite side of the body of the hand you have on your head. Reach this hand across and touch the other side of the body. Do around fifteen and then switch to the other side. Repeat each twice.
Another vital part of building abs fast is cardio workout and proper eating. If you don’t do any cardio workout, you won’t get a flat stomach even if you do good ab workouts, this is because you must remove the fat covering up your abs. If you just build ab muscle, then you will appear even fatter because not only will the same fat be on top but there will also be added muscle underneath. Proper eating and cardio atleast thirty minutes three times a week will allow you to lose the extra fat and let your abs shine through.
27 Insider Ways To Burn Fat-Free Training Book
As beach season is here again, everyone is rushing to try to get in shape and is worried about that gut hanging out. In an ideal world, we’d all be born with flat stomachs, but that’s not the case. It takes a bit of work to build those abs. If you follow this guide on how to get abs fast, you will soon lose that self-consciousness and quit worrying about whether or not someone else is noticing your little rolls hanging over.
The first ab exercise is called the tailbone lift. Lie on your back with your arms extended straight over top of your head. Lift your tailbone up off the ground and then hold it for a second and lower it back down, not all the way to the ground though. Repeat this exercise for fifeen times for three sets.
The second ab exercise to perform is the regular crunch. Lie on the ground with your knees bent and bring your back off the ground just enough so that your abs contract. Many people think that if they do hundreds of crunches that they will get abs fast. Well this is not true, as if you are doing them properly you will only be able to do about twenty. Repeat this three times. If you aren’t feeling anything then come up a bit further. There is no need to go all the way up though as this is not working the abs anymore than a crunch.
The third ab exercise to perform is the crossbody crunch. Do as if you were doing a crunch but have one hand at the side of your head. When you come up, don’t go straight up but to the opposite side of the body of the hand you have on your head. Reach this hand across and touch the other side of the body. Do around fifteen and then switch to the other side. Repeat each twice.
Another vital part of building abs fast is cardio workout and proper eating. If you don’t do any cardio workout, you won’t get a flat stomach even if you do good ab workouts, this is because you must remove the fat covering up your abs. If you just build ab muscle, then you will appear even fatter because not only will the same fat be on top but there will also be added muscle underneath. Proper eating and cardio atleast thirty minutes three times a week will allow you to lose the extra fat and let your abs shine through.
27 Insider Ways To Burn Fat-Free Training Book
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by admin on January 4th, 2010 Tags: Crunch, Crunches, Knees
Posted in Bodybuilding | No Comments »
Not Time to Lose Fat? Here’s How to Perform Fast Fat Loss Workouts
Ed Scow asked:
(c) 2008 Ed Scow
When I meet new clients, I often get the same comment: “I need to lose this fat, but I have so many things going on in my life right now that I don’t have time to workout.” But is that true? Is “not having time” a good excuse for not losing that layer of blubber that covers your stomach and hangs over your pants?
Sorry but that’s not a good excuse, not if you know what you’re doing. And luckily, I can teach you how to fit an effective fat burning workout into your crazy, hectic lifestyle.
The first thing you need to do is sit down with your calendar and see where you can fit in 15-20 minutes, 3 to 6 times per week. This may be over your lunch hour. It might be after you put the kids to bed. Or it might be first thing in the morning before anybody else wakes up.
Just find the time and schedule yourself an appointment to workout in that time.
The next thing you need to figure out is if you can actually make it to the gym for that 15-20 minutes or if you can do the entire workout from home.
It’s going to be easier to do the workout from home if you are really limited on time. Next, do you have the equipment needed?
You don’t need a big home gym to get an effective fat burning workout in. All you need are some dumbbells, resistance tubing, a stability ball and/or your own bodyweight. All of these things can be found cheaply and easily at your local sporting goods store or on the internet.
The next thing you need to do is write out your program. You need to have a plan in mind if you are going to workout. You can’t just pick an exercise here and there because you think these exercises work. I’ve seen that done a lot and what you will end up doing is lots of bicep curls, crunch variations and triceps exercises.
These yield very little in terms of fat loss…especially if you are limited with the amount of time you have.
You need to pick exercises that work a lot of muscles/muscle groups. Exercises like push-ups, squats, lunges, pull-ups, rows, shoulder presses, chest presses, etc.
These exercises ensure you are getting the most bang for your buck in terms of fat loss. If you want to lose fat, you have to use a lot of muscle and doing bicep curls and triceps kickbacks with soup cans or “pink weights” will not give you any calorie burning.
Next you need to pair the exercises chosen into groups called supersets and tri-sets. For a superset, all that means is that you do 1 set of 1 exercise, immediately followed by 1 set of another exercise before resting for 30 seconds and repeating a couple more times for a total of 3-4 sets. And for a tri-set, you group 3 exercises together rather than 2.
The last thing you need to do is decide upon your repetition schedule. Stick to 8-12 repetitions and make sure the resistance chosen makes those 8-12 reps difficult. You should feel like you’re working, not like you’re watching television.
Here’s an example of a workout. 1A and 1B are supersets, and 2A, 2B, and 2C are tri-sets:
1A) Push-Up – 12 repetitions, immediately followed by: 1B) Bent Over Dumbbell Row – 10 repetitions then rest for 30 seconds and repeat 3 more times
2A) Dumbbell Lunge – 8 reps per leg, immediately followed by: 2B) Standing Dumbbell Shoulder Press – 8 reps, immediately followed by: 2C) Mountain Climber – 45 seconds, then rest for 30 seconds and repeat 3 more times
That’s it. That’s your fast fat loss workout, wrapped neatly and topped off with a bow. So get to it! You don’t have much time before life drags you back in to its dirty little fingers!
Review Of Truth About Abs Program
(c) 2008 Ed Scow
When I meet new clients, I often get the same comment: “I need to lose this fat, but I have so many things going on in my life right now that I don’t have time to workout.” But is that true? Is “not having time” a good excuse for not losing that layer of blubber that covers your stomach and hangs over your pants?
Sorry but that’s not a good excuse, not if you know what you’re doing. And luckily, I can teach you how to fit an effective fat burning workout into your crazy, hectic lifestyle.
The first thing you need to do is sit down with your calendar and see where you can fit in 15-20 minutes, 3 to 6 times per week. This may be over your lunch hour. It might be after you put the kids to bed. Or it might be first thing in the morning before anybody else wakes up.
Just find the time and schedule yourself an appointment to workout in that time.
The next thing you need to figure out is if you can actually make it to the gym for that 15-20 minutes or if you can do the entire workout from home.
It’s going to be easier to do the workout from home if you are really limited on time. Next, do you have the equipment needed?
You don’t need a big home gym to get an effective fat burning workout in. All you need are some dumbbells, resistance tubing, a stability ball and/or your own bodyweight. All of these things can be found cheaply and easily at your local sporting goods store or on the internet.
The next thing you need to do is write out your program. You need to have a plan in mind if you are going to workout. You can’t just pick an exercise here and there because you think these exercises work. I’ve seen that done a lot and what you will end up doing is lots of bicep curls, crunch variations and triceps exercises.
These yield very little in terms of fat loss…especially if you are limited with the amount of time you have.
You need to pick exercises that work a lot of muscles/muscle groups. Exercises like push-ups, squats, lunges, pull-ups, rows, shoulder presses, chest presses, etc.
These exercises ensure you are getting the most bang for your buck in terms of fat loss. If you want to lose fat, you have to use a lot of muscle and doing bicep curls and triceps kickbacks with soup cans or “pink weights” will not give you any calorie burning.
Next you need to pair the exercises chosen into groups called supersets and tri-sets. For a superset, all that means is that you do 1 set of 1 exercise, immediately followed by 1 set of another exercise before resting for 30 seconds and repeating a couple more times for a total of 3-4 sets. And for a tri-set, you group 3 exercises together rather than 2.
The last thing you need to do is decide upon your repetition schedule. Stick to 8-12 repetitions and make sure the resistance chosen makes those 8-12 reps difficult. You should feel like you’re working, not like you’re watching television.
Here’s an example of a workout. 1A and 1B are supersets, and 2A, 2B, and 2C are tri-sets:
1A) Push-Up – 12 repetitions, immediately followed by: 1B) Bent Over Dumbbell Row – 10 repetitions then rest for 30 seconds and repeat 3 more times
2A) Dumbbell Lunge – 8 reps per leg, immediately followed by: 2B) Standing Dumbbell Shoulder Press – 8 reps, immediately followed by: 2C) Mountain Climber – 45 seconds, then rest for 30 seconds and repeat 3 more times
That’s it. That’s your fast fat loss workout, wrapped neatly and topped off with a bow. So get to it! You don’t have much time before life drags you back in to its dirty little fingers!
Review Of Truth About Abs Program
Mail this post
by admin on July 7th, 2009 Tags: Bodyweight, Crunch, Having Time
Posted in Fitness | No Comments »
Scottsdale Fitness Camp Reveals How to Get Lean, Flat Abs Without Doing a Single Crunch
Curtis Hoekstra asked:
I don’t care who you are…we all would love to look in the mirror and see flat, lean, sexy midsection. But truthfully, most people are going about the wrong way. Hundreds of crunches and endless hours of cardio…still they don’t get the results they want.
Sound familiar?
So here’s what I have for you…your very own “No Crunch Abs Blueprint” workout.
But before I reveal the fat attack, let me erase the top 4 misconceptions on getting 6-pack abs:
Myth #1- “I want to lose weight so I can see my abs.”
WRONG!
The key to seeing your abs is fat loss, not weight loss. Let me explain…your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to skyrocket your metabolism, which in turn is what will eradicate fat cells and build muscle 24/7. By changing your body composition, you will be setting yourself to reveal the 6-pack everyone craves.
For example…let’s say you lose 15 pounds.
That’s good…but hold on a moment. What if losing those 15 pounds came at the expense of losing some precious, lean muscle tissue burned away by all that long slow cardio and caloric restriction (ie: useless diets)? Guess what…when your muscle goes bye bye, so does your metabolism. Your performance goes down and you lose muscle tone. Not sexy.
But if you lose 15 lbs on the scale and you manage to keep or even increase lean muscle tissue, you will increase performance, see more visible definition throughout your body, and lose body fat.
That’s why I do NOT encourage you to get on a scale. That little evil machine has far too many variables it doesn’t understand inside your body, such as hydration levels, sodium intake, and for women, your menstrual cycle. The last time I weighed myself was at the doctor’s office…and not because I wanted to. You really shouldn’t either.
Instead of getting caught up in those 3 little numbers on a scale, focus on fat loss – not weight loss. It can be so discouraging (and misleading), especially for you women.
Next, focus on clothing size reduction (how do your clothes fit), before and after pictures (take some right away), and of course the mirror for the most accurate progress tracking (go ahead, check yourself out when you finish your shower).
Myth #2- “Ab exercises burn tummy fat.”
WRONG!
Spot reduction doesn’t work. I’ve said this before. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away…it does not work like that. Put down those stupid magazines that tell you otherwise.
Think about the last time you saw people working out at the gym. You see almost everyone doing some crunches or one of those useless crunch “ab machines”. If that really worked, everyone who jumped on the “crunch bandwagon” would have flat, sexy abs. Take look around, you know that isn’t the case.
So put down those silly fitness magazines that tell you to burn belly fat by doing this ab move or buy this ab gizmo…save your money and listen to what I’m telling you…spot reduction does NOT work!
The most surefire plan is to burn as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Also be sure to use compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to curl to presses). These movements burn a lot more calories than isolation movements like crunches and sit-ups.
Focus on these movements first and then if you have time (and desire), you can do some extra core work.
Myth #3- Crunches and sit-ups are the best exercises to trim fat and show off your abs.
WRONG!
Ok, so you want to show your “rectus abdominis” aka your “abs”. Since the dawn of fitness magazines, we have been brainwashed to believe the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these exercises traditionally get you to feel “the burn”. However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position; your back will begin to hyperextend putting you at greater risk for injury.
So, an efficient workout would focus on “stabilization” exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (some know these as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these “inner” ab muscles is the key to optimal posture, better performance and helping to prevent lower back pain or even injury.
Myth #4- Do lots of long, slow cardio in the “fat burning zone” will torch tummy blubber.
WRONG!
There is a ton recent research and real world examples that support the fact that aerobic training for fat loss alone simply does not work. Total body resistance training is the true foundation of any solid, long lasting fat loss plan. Period. If you hear or see anything to the contrary…hogwash!
In addition, interval training (which is what we focus our boot camp workouts on), will have you alternating between bouts of maximum effort and active recovery…which is scientifically proven to burn nine times more fat than ordinary exercise.
Please note that you can perform both interval strength training and interval cardio training to combine the best of both worlds. I’ve got more on this later…
Now the myths are debunked, excuses are over…let’s snap into reality and layout your No Crunch Abs Solution Blueprint!
The No Crunch Abs Blueprint:
Zone 1: Lose the fat that is covering your abs so that you can actually see them.
How? Eat supportively to elevate your metabolism. Take a closer look:
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Here is a Sample One-Day Menu:
Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon, 100% Whole Grain Toast
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice (Raw Almond are my favorite)
Lunch- Chicken, Salmon, or Shrimp Caesar Salad (keep the dressing light)
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash (keep portion size appropriate)
Pre-Bed Snack- Protein and Flax Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
Zone 2: Exercise to lose fat and elevate metabolism
How?
Perform 3 “total body interval strength training” routines a week.
Here’s a 20 minute sample (not including five minute warm-up and cool-down).
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of maximum effort and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise # : Exercise Category : Exercise Variation
1 : Double-Leg: Bilateral Hip-Dominant : Hip Extensions
2 : Push: Horizontal Push : Push-up Variation
3 : Single-Leg: Unilateral Knee-Dominant : Single-Leg Wall Sit
4 : Pull: Horizontal Pull : Body Weight Rows
5 : Core: Linear Stabilization or Trunk-Dominant : Upper Body Twist Variation
Perform up to 3 (20 minute) cardio interval training workouts on your off-days.
Here’s a 20 minute sample (not including five minute warm-up and cool-down).
30-30’s Intervals : You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio mode of choice (jump rope, spin bike, running, etc.) or by alternating between the following body weight cardio exercises:
Exercise # : Body Weight Cardio Variation : Body Weight Cardio Exercise
1 : Linear Locomotion Emphasis : Stationary Running
2 : Lateral/Rotational Locomotion Emphasis : Jumping Jack Variation
Zone 3: Train your abs based on their true function: STABILIZATION
Today our boot camp workout has been awarded the most loved and most hated core workout. No crunches, no sit-ups…simply using different planes of motion to full train every muscle fiber within your core. Give it a shot…there are variations for beginners to advanced, something for everyone.
The Power Pillar Workout – Interval Style
This 20-minute total body core workout focuses entirely on increasing your pillar stabilization. The “pillar” of your body collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute active rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and keep yourself in a nice smooth “plank” position, similar to that of a diving board.
Exercise#1- Front Pillar Variation (static or dynamic)
Exercise#2- Left Side Pillar Variation (static or dynamic)
Exercise#3- Right Side Pillar Variation (static or dynamic)
Exercise#4- Back Pillar Variation (static or dynamic)
The end has come for traditional sit-ups, outdated crunches, boring cardio and ineffective exercise routines. Follow what I have here and you’ll be revealing your lean, sexy 6-pack before you know it
I don’t care who you are…we all would love to look in the mirror and see flat, lean, sexy midsection. But truthfully, most people are going about the wrong way. Hundreds of crunches and endless hours of cardio…still they don’t get the results they want.
Sound familiar?
So here’s what I have for you…your very own “No Crunch Abs Blueprint” workout.
But before I reveal the fat attack, let me erase the top 4 misconceptions on getting 6-pack abs:
Myth #1- “I want to lose weight so I can see my abs.”
WRONG!
The key to seeing your abs is fat loss, not weight loss. Let me explain…your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to skyrocket your metabolism, which in turn is what will eradicate fat cells and build muscle 24/7. By changing your body composition, you will be setting yourself to reveal the 6-pack everyone craves.
For example…let’s say you lose 15 pounds.
That’s good…but hold on a moment. What if losing those 15 pounds came at the expense of losing some precious, lean muscle tissue burned away by all that long slow cardio and caloric restriction (ie: useless diets)? Guess what…when your muscle goes bye bye, so does your metabolism. Your performance goes down and you lose muscle tone. Not sexy.
But if you lose 15 lbs on the scale and you manage to keep or even increase lean muscle tissue, you will increase performance, see more visible definition throughout your body, and lose body fat.
That’s why I do NOT encourage you to get on a scale. That little evil machine has far too many variables it doesn’t understand inside your body, such as hydration levels, sodium intake, and for women, your menstrual cycle. The last time I weighed myself was at the doctor’s office…and not because I wanted to. You really shouldn’t either.
Instead of getting caught up in those 3 little numbers on a scale, focus on fat loss – not weight loss. It can be so discouraging (and misleading), especially for you women.
Next, focus on clothing size reduction (how do your clothes fit), before and after pictures (take some right away), and of course the mirror for the most accurate progress tracking (go ahead, check yourself out when you finish your shower).
Myth #2- “Ab exercises burn tummy fat.”
WRONG!
Spot reduction doesn’t work. I’ve said this before. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away…it does not work like that. Put down those stupid magazines that tell you otherwise.
Think about the last time you saw people working out at the gym. You see almost everyone doing some crunches or one of those useless crunch “ab machines”. If that really worked, everyone who jumped on the “crunch bandwagon” would have flat, sexy abs. Take look around, you know that isn’t the case.
So put down those silly fitness magazines that tell you to burn belly fat by doing this ab move or buy this ab gizmo…save your money and listen to what I’m telling you…spot reduction does NOT work!
The most surefire plan is to burn as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Also be sure to use compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to curl to presses). These movements burn a lot more calories than isolation movements like crunches and sit-ups.
Focus on these movements first and then if you have time (and desire), you can do some extra core work.
Myth #3- Crunches and sit-ups are the best exercises to trim fat and show off your abs.
WRONG!
Ok, so you want to show your “rectus abdominis” aka your “abs”. Since the dawn of fitness magazines, we have been brainwashed to believe the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these exercises traditionally get you to feel “the burn”. However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position; your back will begin to hyperextend putting you at greater risk for injury.
So, an efficient workout would focus on “stabilization” exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (some know these as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these “inner” ab muscles is the key to optimal posture, better performance and helping to prevent lower back pain or even injury.
Myth #4- Do lots of long, slow cardio in the “fat burning zone” will torch tummy blubber.
WRONG!
There is a ton recent research and real world examples that support the fact that aerobic training for fat loss alone simply does not work. Total body resistance training is the true foundation of any solid, long lasting fat loss plan. Period. If you hear or see anything to the contrary…hogwash!
In addition, interval training (which is what we focus our boot camp workouts on), will have you alternating between bouts of maximum effort and active recovery…which is scientifically proven to burn nine times more fat than ordinary exercise.
Please note that you can perform both interval strength training and interval cardio training to combine the best of both worlds. I’ve got more on this later…
Now the myths are debunked, excuses are over…let’s snap into reality and layout your No Crunch Abs Solution Blueprint!
The No Crunch Abs Blueprint:
Zone 1: Lose the fat that is covering your abs so that you can actually see them.
How? Eat supportively to elevate your metabolism. Take a closer look:
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.
- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies
Here is a Sample One-Day Menu:
Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon, 100% Whole Grain Toast
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice (Raw Almond are my favorite)
Lunch- Chicken, Salmon, or Shrimp Caesar Salad (keep the dressing light)
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash (keep portion size appropriate)
Pre-Bed Snack- Protein and Flax Shake
- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement
Zone 2: Exercise to lose fat and elevate metabolism
How?
Perform 3 “total body interval strength training” routines a week.
Here’s a 20 minute sample (not including five minute warm-up and cool-down).
50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of maximum effort and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:
Exercise # : Exercise Category : Exercise Variation
1 : Double-Leg: Bilateral Hip-Dominant : Hip Extensions
2 : Push: Horizontal Push : Push-up Variation
3 : Single-Leg: Unilateral Knee-Dominant : Single-Leg Wall Sit
4 : Pull: Horizontal Pull : Body Weight Rows
5 : Core: Linear Stabilization or Trunk-Dominant : Upper Body Twist Variation
Perform up to 3 (20 minute) cardio interval training workouts on your off-days.
Here’s a 20 minute sample (not including five minute warm-up and cool-down).
30-30’s Intervals : You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio mode of choice (jump rope, spin bike, running, etc.) or by alternating between the following body weight cardio exercises:
Exercise # : Body Weight Cardio Variation : Body Weight Cardio Exercise
1 : Linear Locomotion Emphasis : Stationary Running
2 : Lateral/Rotational Locomotion Emphasis : Jumping Jack Variation
Zone 3: Train your abs based on their true function: STABILIZATION
Today our boot camp workout has been awarded the most loved and most hated core workout. No crunches, no sit-ups…simply using different planes of motion to full train every muscle fiber within your core. Give it a shot…there are variations for beginners to advanced, something for everyone.
The Power Pillar Workout – Interval Style
This 20-minute total body core workout focuses entirely on increasing your pillar stabilization. The “pillar” of your body collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.
For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute active rest and transition before moving on to the next exercise listed.
For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and keep yourself in a nice smooth “plank” position, similar to that of a diving board.
Exercise#1- Front Pillar Variation (static or dynamic)
Exercise#2- Left Side Pillar Variation (static or dynamic)
Exercise#3- Right Side Pillar Variation (static or dynamic)
Exercise#4- Back Pillar Variation (static or dynamic)
The end has come for traditional sit-ups, outdated crunches, boring cardio and ineffective exercise routines. Follow what I have here and you’ll be revealing your lean, sexy 6-pack before you know it
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by admin on June 20th, 2009 Tags: Body Composition, Crunch, Sodium Intake
Posted in Women's Health | No Comments »
How can I get a flat stomach?
Jessica E asked:
This is probably going to get a tad confusing… So in general I want to get a flat stomach. It doesn’t have to necessarily be fast, but I would hope for it to happen as soon as possible.
This is probably going to get a tad confusing… So in general I want to get a flat stomach. It doesn’t have to necessarily be fast, but I would hope for it to happen as soon as possible.
Currently I’m an avid dancer and I horseback ride once every week. I am dancing almost everyday and I would average 50 crunches per class. Then on weekends or any time I feel bored I usually do my regular ab routine (which follows below).
Each ‘set’ has the rhythm of 8 fast and 4 slow. (poistions change with each set) Positions in this order are: regular crunch position (knees shoulder width apart), knees together (with feet shoulder width apart), right leg table top (bent at 90 degrees), left leg table top, both leg table top, both legs straight up, back to starting position, right side crunch, left side crunch. Then from there I hold a plank for 2 minutes, and then do 30 leg lifts.
I do have upper abs but my lower stomach is the issue area. It is fit, but there is a layer of ‘fat’ around it. I would like to get ride of this layer and turn it into muscle. Do you have any suggestions on how I can do this? Thanks!
-Sorry about the mistake I didn’t mean to turn muscle into fat. I meant to get rid of fat and gain muscle. oops!
-Also I forgot to mention that I have problems with my joints, and I’m not able to run without waking up the next morning in pain. I like swimming, but don’t own a pool. Biking is great but it’s winter out here… Suggestions for cardio?
Here’s Five Training Mistakes You Can Correct Now!
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by admin on December 7th, 2008 Tags: Crunch, Flat Stomach, Shoulder Width
Posted in Diet and Fitness | 3 Comments »
3 Quick Exercises To Get Perfect Abs
Steve Hochman asked:
Everyone these days is working to get in shape, and they want to see results quickly. These quick and easy exercises will give you a better, more toned stomach with little effort and fast results! Using these three quick exercises will allow you to quickly firm up your abs. As you grow more accustomed to these three exercises you will be able to increase the number of repetitions that you complete, but be careful not to overdo it!
Each of these three quick exercises should take ten minutes or less, and within four weeks or less you will begin to see incredible, positive results, guaranteed! All that this means is that you need five hours a month to spare in order to get your abs in the best shape of your life!
Quick Ab Exercise #1 – Sit down on a sturdy high back chair with your torso completely straight. Bring your arms back behind you so that you are giving support to your lower body. Extend your legs, pointing your toes outward in the process. Hold this position for between 5 and 10 seconds. Then slowly bring your legs up toward your chest, squeezing both your abs and buttocks in the process. Hold this position for between 5 and 10 seconds. You have just completed one single repetition. Complete this set at least five to ten times a day, every day, in order to achieve the best possible results.
Quick Ab Exercise #2 – In this second exercise, you should begin by laying down flat on your back. Lock your hands together behind your head. Slightly bend your knees, and spread your legs slightly apart. Now slowly lift your upper body to your knees in a crunch, making sure not to put any unnecessary pressure on your head or the back of the neck. You should be using your abdominal muscles for the lifting rather than anything else. Hold this position for between 3 and 4 seconds before slowly returning your body to the starting position. Make sure not to jerk or move hastily when returning to the floor. When you begin doing this exercise, two sets of ten repetitions every day is a good place to start, increasing the repetitions and sets as you become more accustomed to the exercises.
Quick Ab Exercise #3 – The third quick ab exercise also involves beginning by laying down on your back. Just like before, you are going to want to bend your knees and spread them apart slightly. Extend your arms out, and slowly lift your body up toward your knees. With your hands, reach as far as you possibly can, stretching your fingers out. Hold this position for between 3 and 4 seconds, and then slowly return your body to the floor. You should begin with two sets of ten repetitions each and every day, increasing the repetitions and sets as you become more accustomed to the exercises.
Figuring out the right exercises to tone your abs, along with the rest of your body, can be difficult if you do not have expert help from someone who knows how to generate results.
27 Insider Ways To Burn Fat-Free Training Book
Everyone these days is working to get in shape, and they want to see results quickly. These quick and easy exercises will give you a better, more toned stomach with little effort and fast results! Using these three quick exercises will allow you to quickly firm up your abs. As you grow more accustomed to these three exercises you will be able to increase the number of repetitions that you complete, but be careful not to overdo it!
Each of these three quick exercises should take ten minutes or less, and within four weeks or less you will begin to see incredible, positive results, guaranteed! All that this means is that you need five hours a month to spare in order to get your abs in the best shape of your life!
Quick Ab Exercise #1 – Sit down on a sturdy high back chair with your torso completely straight. Bring your arms back behind you so that you are giving support to your lower body. Extend your legs, pointing your toes outward in the process. Hold this position for between 5 and 10 seconds. Then slowly bring your legs up toward your chest, squeezing both your abs and buttocks in the process. Hold this position for between 5 and 10 seconds. You have just completed one single repetition. Complete this set at least five to ten times a day, every day, in order to achieve the best possible results.
Quick Ab Exercise #2 – In this second exercise, you should begin by laying down flat on your back. Lock your hands together behind your head. Slightly bend your knees, and spread your legs slightly apart. Now slowly lift your upper body to your knees in a crunch, making sure not to put any unnecessary pressure on your head or the back of the neck. You should be using your abdominal muscles for the lifting rather than anything else. Hold this position for between 3 and 4 seconds before slowly returning your body to the starting position. Make sure not to jerk or move hastily when returning to the floor. When you begin doing this exercise, two sets of ten repetitions every day is a good place to start, increasing the repetitions and sets as you become more accustomed to the exercises.
Quick Ab Exercise #3 – The third quick ab exercise also involves beginning by laying down on your back. Just like before, you are going to want to bend your knees and spread them apart slightly. Extend your arms out, and slowly lift your body up toward your knees. With your hands, reach as far as you possibly can, stretching your fingers out. Hold this position for between 3 and 4 seconds, and then slowly return your body to the floor. You should begin with two sets of ten repetitions each and every day, increasing the repetitions and sets as you become more accustomed to the exercises.
Figuring out the right exercises to tone your abs, along with the rest of your body, can be difficult if you do not have expert help from someone who knows how to generate results.
27 Insider Ways To Burn Fat-Free Training Book
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by admin on November 28th, 2008 Tags: Ab Exercise, Crunch, Exercise 2
Posted in Muscle Building | No Comments »
