Workout Tips

For the most effective workout, work the lower section of the rectus abdominis first, then the obliques, then the upper part of the rectus abdominis.

When lifting your upper torso for a crunch, always keep your chin pointing up to the ceiling, rather than looking toward your knees.

Really support your head and neck with your hands without pulling on your neck.

Exhale on the contraction and inhale as your relax the muscles.

Always contract the ab by pulling the belly button toward the spine before beginning any lifting motion.

When doing crunches, if you feel a lot of tension in your neck, take a break until the muscles of the neck and shoulder relax. That tension is produced when you try to lift with your upper body instead of your ab. It’s important that you take a break, relax, and contract the ab by pulling your belly button toward your spine.

Rather than trying to flatten your back to the floor, focus instead on pulling your belly button in as tightly as you can. It’s not important how high you lift, but how deeply you contract the abdominals.

Last Modified : January 7th, 2008 --

Ab Workout #1

You may not think abs have much to do with strength, but they do. Abs are the counter-balance for your back. If you have weak abs, your back strength is bound to be hampered. Ab strength indirectly affects almost every muscle group in your body and remember, that well developed abs make you look good. Keep them strong.
Start this workout as always, by stretching.

After stretching, start with standing trunk twists. I recommend that you keep a broom handle or other stick behind the head while doing this exercise (rest you arms on the stick).

Do 3 sets of 50-75 reps. Each rep is a full rotation from left to right.

Following the truck twists, start with crunches. You are going to do three sets of as many reps as you can do. Make sure you push yourself, but use proper form. Do not rush through the reps, work them slowly.

After crunches, you are going to move on to ab-wheel rollers. If your gym does not have an ab wheel, they can be purchased at a sporting goods store for $10.00-$20.00. Use the wheel that looks like a lawnmower wheel with a bar stuck through it. You don’t have to spend a lot of money for this piece of equipment.

With the ab wheel, do 3 sets of 50-75 reps.

Following the ab wheel, do side stretchers. With side stretchers, you take a dumbbell in one hand and lean in the opposite direction. When you pick your dumbbell for this exercise, make sure that the weight is heavy enough that you feel it, but not too heavy. Do three sets of 25-50 side stretchers (make sure you work each side for the set).

The final exercise is going to be regular sit-ups. Do three sets of as many reps as you can. Good luck.

Last Modified : January 24th, 2008 --

Ab Workout #2

Try this workout the next time you work abs.

Start with truck twists. Do three sets of 20 reps.

Next, move over to the lat pulldown station for pull-down crunches (with the rope device). Do 3 sets of 20-30 reps.

After pull-down crunches, move over to the mat for regular crunches. Do three sets of as many reps as you can.

Next, move over to the leg lift station and do three sets of 25 reps.

After leg lifts, do side stretchers with dumbbells. Do three sets (per side), 25-30 reps per set.

Finish off the workout with regular sit-ups doing 3 sets of as many reps as you can.

Related Post: Ab Workout #1

Last Modified : February 26th, 2008 --

Eat Right for the Best Workout

The 12 rules of eating right.

Get enough fiber
The experts say we should be consuming at least 25 grams of fiber per day. Go for whole grain breads, beans, fruit, and veggies.

Drink 2-3 glasses of skim or low-fat milk every day
Not only does it provide much-needed calcium, it’s got a perfect proportion of carbohydrate and protein calories to keep you feeling energetic.

Water
Cool, refreshing, blissfully calorie-and fat-free, a glass of water is one of the best pick-me-ups around. Drinking lots helps prevent water retention, keeps your skin glowing, sustains your energy, and keeps all your functions functioning.

Protein is your body’s building block
Make sure you get some at each meal - and go for the low-fat kinds: chicken and turkey breast, fish, lean beef, egg whites, and beans.

It really is smart food, so eat fish once a week
Versatile and loaded with heart-healthy Omega-3 oil and protein, fish is a great way to satisfy your daily protein requirement.

Rev your engine with complex carbs
The right kinds of carbohydrates will keep you feeling energized all day. What’s the right kind? The kind loaded with fiber: fruits, veggies, whole grain starches, beans.

Eat a carrot everyday
Loaded with beta carotene, carrots also have fiber, take a long time to eat, and taste delicious.

Eat for energy by thinking about what the foods you eat can do for you
Think about what they contain, rather than what they don’t. For example, fat free cookies are all about what’s not in there. But strawberries have vitamin C, whole wheat bagels serve up energizing carbs, peanut butter is a protein powerhouse, cottage cheese has a one-two punch of calcium and protein…

Eat your cruciferous veggies
Leafy dark green and brightly colored veggies contain antioxidants that can help you ward off villains from the common cold to cancer.

Take a bite of an apple (or pear, grapefruit, pineapple)
Fruit is loaded with vitamins, minerals, and fiber. Pass on the trendy juice shakes and smoothies that are loaded with empty sugar calories and sink your teeth into the real thing. With an average of only 60 calories per serving, fruit is a low-calorie, energy-packed food.

Don’t fight all fat
Your body needs fat to function - and fat is a highly-concentrated source of energy, so don’t cut all of it out of your diet. Just eliminate the bad, yucky, saturated kind. Research has shown that olive oil and canola oil have very health side effects. Stay away from the sat-fat found in highly-marbleized meat, butter, tropical oils, and some margarines - but don’t be afraid to drizzle a little olive oil on your salad.

Remember: there’s no bad food
Just about everything can be part of a healthy diet - as long as you concentrate on low-fat foods, fruits, and vegetables most of the time. By removing the taboos from foods, you free yourself to make healthful choices willingly– and think of food as healthy fuel instead of an enemy you need to fight.

Related Post: Essential Nutrients

Last Modified : October 1st, 2008 --

10 Minute Flat Stomach Workout

Stumble thisPosted by Jessica Oxford on Monday, June 29th 2009   29
Jun

With constant challenges, clever workouts and healthy eating you can easily get a flat stomach. Here is a quick I have devised for when you are short of time. Alternatively you could add this 10 minute session to your normal workouts as a great warm up or cool down exercise.

Exercise 1: Squats
While standing extend your arms out, parallel to the ground while flexing your triceps. Then, initiate a squat from your hips by sitting back and down keeping the weight on your heels as opposed to the balls of your feet. Squat down to a position where your thighs are approximately parallel to the ground, then return up to the starting position. Complete 10 to 20 reps.

Check out this article for a full description on the squat.

Exercise 2: Plank Push-Ups
Begin in a push up position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Push off the ground with one arm and then the next. Squeeze your abs as you push up. You should be lifting yourself up to a fully extended push up position. Lower back down to the starting position and repeat, this time leading with the opposite arm. Aim to not let your back sag down towards the ground. Complete 10 to 20 reps.

Exercise 3: Walking Lunges
Start with your feet at shoulder width apart. While maintaining a straight line, stride forward with your right leg and land with your left toes just touching the ground, your left heel should be raised. Once your right foot lands, allow your left knee to fall down to the ground. Push back up with your right leg and then repeat on the other side. You should try form a consistent rhythm, just stopping the lunge and pushing back up before your knee hits the ground. Complete 20 repetitions.

Exercise 4: Bent Over Rows
For this exercise you need a barbell, workout bag or you could use dumbbells. Use a medium weight on the bar and grip the bar a little wider than a shoulder width apart. Stand up straight, pull your shoulder blades down, keep your head straight and contract your abdominals. Slowly bend forward, keeping your back straight and pushing your hips out, stop when your chest is almost parallel with the floor. Pull the bar into your chest keeping your elbows out to the sides. Exhale as you lift, inhale as you lower the bar down. Gently return to a standing position. Complete 2 sets of 12 reps.

Exercise 5: The Sprinter

The sprinter is very similar to the bicycle crunch except that the hands are not behind the head, rather positioned in a sprinting motion and you sit up higher with the sprinter.

Lie down on your back, making sure your back is firmly against the floor. Lie down flat but keep your heels hovering about 6 inches off the ground. Crunch up and bring your left arm up with the elbow bent to resemble a sprinters motion. At the top of the crunch bring your right knee into your chest. Repeat for the other side of the body and do 20 reps.

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