Workouts Archives

Are there really Easy Ways to Get Great Abs?  Well…  That depends on what you mean by easy, and your current fitness level.

There are many gadgets and fads.  Stimulators, crunch machines, etc…  Most of these things come and go.  Simply put, what works – works.

Let’s look at it this way.  How about ways that are effective and do what they are supposed to do, and won’t waste your time.  Here a few:

  • Using a stability ball to do chest and arm exercises.
  • Engaging (flexing) your abs during cardio exercises.
  • Standing up straight and flexing your abs during the day.
  • Sitting with good posture at work and tightening your abs.
  • Resistance ab workouts.
  • Working upper, lower, and obliques – varying routines.
  • The Plank (looks a lot easier than it is!)

For a lot of you, you may already have a nice six pack buried beneath layers of fat.  No amount of crunches will be able to make them show through and inch or two of flab.  Here’s what you can do to go in the right direction:

  • Eat 5 to 6 smaller meals instead of 3 large meals (turbo charge your metabolism)
  • Don’t drink your calories!  Beer, soda, even juice can add unnecessary calories to your diet.
  • Artificial sweeteners will cause you to gain weight.  No diet pop.  No Nutrasweet.  Enough said.
  • Add spices to your meals.  Another metabolic booster.
  • If you have to go to a drive through, get the items that aren’t deep fried.
  • Plan your meals ahead of time.  Weekly planning is great.
  • Don’t eat 3 to 4 hours before bedtime.
  • Don’t eat before your workout and wait and hour after.  You will burn more calories this way.

Look for ways you can burn calories that won’t pose much of an inconvenience.  Such as:

  • Park further from the door everywhere you go.  (The store, work, church, etc…)
  • Take a walk during your lunch break even if it’s just for 10 minutes, 3 times a week.
  • Skip the elevator and take the stairs.
  • Chose the family chores that require more energy – vacuum, mow the lawn, etc.

Are there easy ways to get great abs?  Sure.  Maybe even easier than these things I’ve told you about.  Heck, I’ve always told people if you have enough time and money you can do anything!  You could get liposuction and hire a personal trainer.  So if you have $15k burning a hole in your pocket and it’s really that important – go for it!  If you’re like the rest of us, do something!  Anything.  Stop thinking about it.  Stop analyzing it.  Do one thing today.  Keep doing that.  Add something to it later.  Keep going.  You will get the results you’re after in no time, Easy.

To your Health and Success!

David

Ok.  So if there was a simple way you could triple the amount of calories you burned per workout, would you do it? 

How about if there was something you could do in your routine that diminished your results, would you avoid it?

As stated in an earlier post, burning calories is burning calories and it is much better to move than not.  But what if you could do something really simple and burn not just a little, but A LOT more calories?  You’d be foolish not to. 

The easiest thing to do to possibly triple the amount of calories you burn per workout is to train on an empty stomach and wait an hour after your exercise to eat.  If possible, the first thing in the morning.  The reason for this is when you work out on an empty stomach, your body is forced to burn stored energy – up to three times the calories as if you had food in your stomach.  If doing it first thing in the morning, wait to do your cardio four hours after you’ve eaten last.  Let’s look at the numbers:

You work out on a Precor Elliptical trainer for 35 minutes.  (This is my machine of choice, but there are many great machines like it.)  You tprogram in the “Options” button your weight and age.  The machine is able to adjust to tell you how many calories you burn during the time spent on it.  I typically burn an average of 350 calories.  But because I workout on an empty stomach, my body is forced burn the fat stores.  If I end up tripling my burned calories, that will be 1050 cals! 

Here’s where the numbers get really exciting.  It takes approximately 3500 calories to burn one pound of fat.  It will take only about 3 elliptical sessions to burn one pound of fat doing this method.  If I were to do it with food in my stomach, it would take about 10 trips to the gym to have the same effect.  That’s HUGE!  In the same amount of time, I have burned 3 pounds to 1.

At first, this may be very difficult.  Your body may not like your choice of working out without anything in your belly.  You will get over this quickly.  Make sure to drink water before and after.  Remember to wait an hour after to eat.

Now, what could you do that would dimish your returns?  Establish a predictable routine.  Let me explain…

Going back to the Precor machine.  If you have never used it before, the first few times or even first few weeks it will seem very hard.  Over time it will get easier and easier.  You will notice that your average heart rate for the 35 minutes will decrease.  Your body gets used to it and doesn’t have to work as hard.  You develop musculature around that exercise. 

The key is to change up your routine.  Vary your excerises.  Elliptical one day.  Bicycle the next.  Then treadmill.  Back to bicycle, etc.  The idea is to shock your body.  Your mind knows what is going on, but your body doesn’t.  You will naturally get better at each, but you want to keep your body as off balance as possible.  If you’re like me and you can’t do jarring exercises like stairs, treadmill, and so on; it does get tricky.  But you can keep you workout varied enough to avoid reaching the point of diminishing returns.

When we were young, we didn’t have to be too smart in how we devised our routine.  We could lose weight thinking about exercise.  The older you get, the smarter you need to be to get the results to lose your love handles and show off your flat stomach.

To your Health and Success!

David

If you’ve read much about ab workouts, or just plain getting in shape, you have probably seen a minor controversy that wages among the experts. 

“Does cardio really do much to help you lose weight?”  Some say yes, and some say there are much better ways of losing weight.  I think that, as in much of life, balance is the key.  A good cardio program is a great way to lose weight (and to even have a time to disconnect your mind and let your body take over for awhile).

Burning calories is burning calories.  There may be more efficient ways of doing it, but any time you are moving you are burning calories – heck, anytime you breathe you’re burning calories.  Any extra movement will burn calories and get you closer to your goal of showing off you flat stomach.

Maybe you haven’t had an exercise routine as a part of your life since you bought your first pair of Nikes and valour sweat suit (if you’re under 30, you’re not going to have these fond memories), but it’s never too late to start.

** Warning **  Talk to your doctor if it’s been a while since you’ve been working out.  Let him have a look at you to make sure the ticker is working ok and nothing is blocking anything that shouldn’t be blocked.  Serious things like heart attack or stroke can be avoided in most cases with a simple check up. 

It’s a great idea to have some kind of heart rate monitor.  You can purchase wrist watches that do the job well at a reasonable price.  Many exercise machines have built-in heart rate calculators that let you easily monitor you heart rate, too.

It is important to know your target heart rate for your age.  You will want to subtract your age from 220.  This gives you your maximum heart rate.  You will want to work out at around 65percent of your maximum heart rate for a low intensity workout, and all the way up to 80 percent of your max for a high intensity workout.  The math looks like this:

220 – Age = Y x .65 (or .8 for high intensity)

Just to plug real numbers in it, I’ll show you my equation.  (I’m 41 years old.)

220 – 41 = 179

179 x .65 = 116  Low intensity

179 x .8 = 143  High intensity

Whatever exercise(s) you chose, start out slow and focus on low intensity.  You’re not a teenager anymore.  (Unless you are, then nobody’s going to tell you anything.)  Walking is a fantastic cardio exercise for just starting out.  Try 10, 15, or 20 minutes at a pace that is comfortable.  After only a week, you will be able to extend the time 5 minutes or more.  Your goal is to exercise 30 – 40 minutes three times a week.  After you have increased time, you can gradually increase intensity.   I like to vary intensity.  Start out on low, go to moderate, and then to high.  I’ll repeat this cycle several times in my cardio workout.

Different exercises include:

  •  jogging
  • bicycling (outdoors and machine)
  • jump rope
  • treadmill
  • elliptical exerciser (my favorite)
  • stairs (real and machine)
  • swimming
  • rowing
  • etc…

I have bad knees from sports injuries.  If you have problems with joints, try the exercises that are easier on your joints.  Jogging, stairs, and the treadmill may be too much.  Try the elliptical trainer.  It is very easy on your joints if you don’t overdo it.  But be warned…  You can overdo it.  I have had to put ice packs on my knees many times from forgetting that I’m NOT a teenager anymore!  🙂

This advice will get you going in the right direction.  Remember, burning calories is important if we want to shed weight and show off our abs.  Get started today.

Next article…  Cardio for Flat Stomach – Tips and Tricks

To your Health and Success!

David

AbWorkout.Biz

Through years of a sedentary lifestyle, or unhealthy eating habits, you may have found fat being deposited in unwanted areas of your body. 

On average, we gain a little over a pound of fat per year and lose about a half a pound of muscle.  This is bad because lean muscle mass helps burn stored fat – less muscle = more fat.  To show off your six pack, you need to melt away the fat around your midsection.  Weight training is essential to obtaining the body you desire.  Not just an ab workout, but total body workout.  Weight training will give you the metabolic boost you need to burn the fat, and make you feel strong.

Unlike a cardio workout which only gives you a short metabolic boost, weight training will boost your resting metabolic rate for 2 to 4 days when done right.  Resistance training will tear the muscle fiber.  Your body has to work on overtime to repair the tissue.  That means while you are resting, your body is still working hard to essentially repair the damage you inflicted on it.  When the muscle is repaired it becomes bigger and stronger.  (How big depends on variables such as the hormone, testosteone, which is why women can work very hard and not get as big as their male gym-mates.)

In order to get a good “burn” and the most effective workout, you need to make sure you completely exhaust the muscles.  (If you are just starting out, start out slowly.  Make sure to see your physician before you start an exercise routine if you haven’t seen him in a while.)  Many experts agree that to get the best results, interval training is a great way to work.  The best way to explain this is to think of a scale from 1 to 10.  One is totally relaxed.  Ten feels like something you can’t possibly do one more rep to save your life.

Example: Incline chest press with dumbbells.  You will want to start off for the first few weeks doing each exercises 4 times – or 4 sets.  Start by lifting the weight on an intensity level 6 for 12 repetitions.  Next, a level 7 for 10 reps.  Then a level 8 for 8 reps.  And finally, a level 10 for 12 reps.  You can start your first set with lighter weights, and either increase or decrease the weights in accordance to intensity leve.

After you feel like you are comfortable with this routine after a few weeks, add an additional set for a total of 5.  (Level 6 – 12 reps.  Level 7 – 10 reps.  Level 8 – 8 reps.  Level 9 – 6 reps.  Level 10 – 12 reps.)  Your goal is 6 sets.  (Level 6 – 12 reps.  Level 7 – 10 reps.  Level 8 – 8 reps.  Level 9 – 6 reps.  Level 9 – 12 reps.  Level 10 – 12 reps.)  Make sure to rest one minute between sets.  Each set of reps should take less than a minute.  Between your last set for each exercise, do not rest.  You can also go from your second to last set to a last set with a different exercise for the same muscle group.  Go from incline chest press to flyes.

You should weight train 2 to 3 times per week.

Do not cheat yourself!  You are already lifting the weights.  Make sure to do it the right way.  You need to feel like you simply could not lift another weight for each muscle group.

Remember that more lean muscle keeps that fat away.  If you are looking for a great program to help you with your weight training goals, check out Your Six Pack Quest by Vince DelMonte.  Or, The Truth About Six Pack Abs by Mike Geary.  These guys are both experts and I implement their info into my daily workout programs.

To your health and success!

David

AbWorkout.biz

If you’re like me, the thought of going to the gym isn’t something you think, “If only I could find a way to spend more time lifting weights and doing more cardio!” 

No… you want to get in, get out, and get on with your day.  Since you are dedicated to being fit you want to make sure what you’re doing is really bringing significant results for the time you sacrifice.

Getting six pack abs and a flat, sexy stomach is multi-dimensional.  You need effective exercises to create the “six pack,” and a nutritional program to shed the belly fat to show off the muscle definition.

Frankly, ab workouts have historically been my least favorite thing to do.  But I have found a secret to working my abs I’d like to share with you that have saved me a lot of time at the gym…

I have incorporated abs exercises while focusing on other muscle groups.  For example, I like to use a stability ball while working my chest.  Using dumbbells, lay on the ball with a slight incline and your feet about a foot apart.  If you are doing the exercise properly, your abdominals will tremble pretty rigorously the first time out.  You WILL KNOW if you are doing this exercise properly.  If you don’t feel like you are working pretty hard to support yourself, try to either incline or decline slightly.  In this position, there are many exercises you can perform.  Chest press, flyes, and some tricep exercises.  Get creative – but use caution.  If you haven’t done this before, you may lack a certain amount of balance.

Another exercise I really like is called the plank.  The first time I did it my abs were on fire!  It’s very simple to perform.  You go into a push up position, but instead of extending your arms all the way to the up position, you rest on your elbows for a lower position.  Keep your body straight like you are laying on a board.  Hold that position for as long as you can.  Repeat 3 to 6 times and try to lengthen the time each time.  It is amazing how hard your stomach has to work to support you in this position!  If you are finding it too hard to do this exercise, try doing the same as above but with your knees touching the floor instead of your feet.

Something you can do throughout the day is what is called the “stomach vacuum.”  You simply suck your stomach in as far as you can and hold for 30 seconds or more.  Relax and repeat.  You can do this while you are sitting at your desk at work, and even while you are doing your cardio workouts.  It really helps to strengthen your core which is vital for supporting your lower back.  If you have lower back problems, this will really help.

Standard crunches and curl ups rarely give you an effective workout.  Plus, you have to be really careful to not put too much strain on your neck.  Many experts agree that these exercises are no longer necessary. 
There are many programs on the internet that do an excellent job of giving you many exercises to choose from, as well as a comprehensive nutritional plan.  As I have stated before, Two of my favorites are, The Truth About Six Pack Abs, by Mike Geary, and Your Six Pack Quest, by Vince DelMonte.  I have been using it for quite some time now and have seen fantastic results.  It come with a money back guarantee and doesn’t cost an arm and a leg.  If you are looking for a great plan that promises great results or your money back, check it out by clicking on their titles written in blue just above.

Finding the right ab workout among all the clutter isn’t easy.  Try these mentioned here and see real results in no time at all.

To your health,

David

AbWorkout.biz

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Ab Workout.biz

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Ab Workout .biz