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November 4, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Flabby Abs To Fab In Just 4 Weeks...
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
1 Quick Technique To Burn More Fat
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Flabby Abs To Fab In Just 4 Weeks...
Dear Reader,
No kidding... you really can do this! While there's no such thing as instant, effort free abs, following a healthy diet and doing the right workout will give you tighter, more toned and slimmer abs. Best of all, you can have them in just one month from today.
Here's how it works. By doing an intense workout and cutting some calories, you can expect to lose a few pounds each week. In a month's time that's 8 pounds, and that amount of weight covers a lot of area. Certified fitness coach Paul Frediani, ACSM, co author of Boot Camp Workout says that you'll absolutely see and feel that eight pound drop.
Start off by eating the right foods... and watching those calories. There's really no secret to losing weight, though everyone wishes there was - it's simple, eat fewer calories than you burn every day and you will drop pounds.
Eating lots of fruits and veggies, whole grains, lean meats and low-fat dairy are what's on the menu. When it comes to burning calories, cardiovascular exercises are great. Biking, walking, jogging or swimming will all help.
When it comes to your ab workout, you'll want to start slow and easy... especially if you haven't been active in a while. Do too much too soon and you'll be paying for it, and delaying your success. Once you've been working out for a while you'll want to try for 15-20 reps, with 3-5 sets of each.
Here are some of the ab-busting exercises the experts suggest...
- Crunch: is the one we all know. Here's how you do it... lie on your back, knees bent, feet on the floor, hands supporting your neck and slowly crunch up enough to get your shoulders off the floor. Make them tougher by lifting your feet in the air, knees at 90 degrees, and pull your knees to your chest as you crunch.
- The plank: can be done a couple of different ways. To do the American Council on Exercise's version, lay on your belly on the floor while resting your upper body on your forearms that are flat against the floor. Without arching your back, slowly lift your torso from the ground. Hold this position for 5 seconds, then lower yourself back to your starting position.
- Bicycle maneuver: is a great one to try. Start by lying down on the floor with your lower back pressed to the floor and hands under your neck. Bring your knees up to about 45 degrees and pedal slowly. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep your breathing relaxed.
- Captain's chair: another good suggestion that calls for you to sit in a chair and press your back against the chair's back. Stabilize yourself by holding the chair's arms and slowly lift your knees toward your chest, then return them to the starting position in a controlled, deliberate motion.
- Back extensions: you can do these on the floor, or with a Roman chair at the gym. For the floor version, lie facedown on the floor, arms straight out in front of you, palms down, legs behind you. Slowly lift your right arm and left leg off the floor, hold for a few seconds an inch or two off the floor, then lower and repeat with the opposite arm and leg.
Continues below...
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Flabby Abs To Fab In Just 4 Weeks... Continued...
- Crunches on an exercise ball: a twist on the tried-and-true
crunch, you'll want to sit on an exercise ball, feet flat on the floor. Let the
ball roll back until you're lying on it, thighs and torso parallel to the floor.
Cross your arms over your chest and tuck in your chin. Contract your abdominals
and then raise your torso to no more than 45 degrees. For better balance, spread
your feet wider. To challenge the obliques (the muscles either side of your abs)
you can make the exercise less stable by putting your feet closer together. Remember
to exhale as you contract; inhale as you return to the starting position.
- Vertical leg crunches: another winner when it comes to working
those abs. To do this one, lie on the floor with your lower back pressed to the
ground, hands behind your head. Extend your legs straight up and crossed at the
ankles and slightly bent at the knee. Contract your abdominal muscles by lifting
your torso toward your knees. Keep your chin off your chest and pay attention
to your breathing, exhale as you contract upward, inhale as you return to the
starting position.
- Reverse crunches: to do this, lie on the floor with your lower
back pressed to the ground. Put your hands beside your head or extend them out
flat to your sides - whichever is more comfortable. Crossing your feet at the
ankles, lift them off the ground, knees bent, until your calves are parallel
to the floor. Once in this position, press your lower back on the floor as you
contract your abdominal muscles. Your hips will rotate a bit and your legs will
reach toward the ceiling with each contraction. Exhale as you contract; inhale
as you return to the starting position.
By putting ab exercises like these at the start of your workout routine, you'll
get the most bang for your exercise buck. Doing these ones first, when you're
freshest, lets you really work the muscles when they are at their strongest,
giving you a better response.
So... are you ready. A firmer, flatter stomach is just 30 days away...
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://men.webmd.com/features/flab-to-fab-abs?src=RSS_PUBLIC
Paul Frediani, ACSM, certified fitness coach, co-author Boot Camp Workout:
http://www.tri3sports.org/coaches/
Paul Frediani books:
http://www.randomhouse.com/author/results.pperl?authorid=74171
WebMD info on healthy eating and exercise:
http://www.webmd.com/diet/guide/lose-weight-fast-how-to-do-it-safely
American Council on Exercise healthy recipes:
http://www.acefitness.org/healthyrecipes/default.aspx
American Council on Exercise info on workouts:
http://www.acefitness.org/workouts/default.aspx
More info on diet and exercise for flatter abs:
http://sportsmedicine.about.com/od/bestabexercises/a/betterabs.htm
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