Looking for a good stomach workout? Want to burn up the fat in your midsection? You would be surprised to hear that workouts like sit ups and running long distances do work they are not as effective as you might think and don’t usually reveal the results we are looking for.
This is because, to burn up every pound of fat in your belly you need to burn 3,500 calories. Let’s say you are only 5 pound over weight, you would have to burn 17,500 calories to see your abdomen. The average person burns 2,000 calories a day so it would take a little under 9 days to burn the 5 pound off to see your abs. Oh, I forgot, that’s if you’re not eating. The average person takes in 2,000 calories a day so to lose those pounds is going to be a little more difficult, even more difficult if you are taking in more than 2,000 calories a day.
It will be a little more difficult, but not much. That’s because I’m going to show you how to increase your metabolism so that you are burning calories even when you are not working out.
The best workouts for the stomach only work the stomach out indirectly. These are workouts like dumb bell snatches and deal lifts, bench and military presses, squats and lunges. You see, these workouts work your core muscles as well as your legs and arms and your abdomen, of course is part of your body’s core. These workouts do more than just work your muscles. They actually serve to increase your metabolism for days after that. So, even when you are resting you will be burning calories. If you’d like to know more Click Here!
Sunday, April 25, 2010
Workout tips to lose weight and stay lean
Perhaps you’ve put on a few unwanted pound in the past 10, 15, 20 years. Perhaps you’re a new mother looking for ways to take the weight off and keep it off. Perhaps you’ve just plaid one too many video games or eaten one too many bags of potato chips. Over the course of a year I lost 40 pounds, so let me share with you some of the ways to lose weight and stay lean.
Let’s start with cardio because this is the obvious place to start. Everyone spends hours and hours on the treadmill at the gym or running when miles the weather is nice. So did I. It’s obvious, the more time you spend the more calories you burn. But, after a while it gets boring and tedious and you stop doing it and fall back into your old habits. I recently learned that by changing up your cardio routine and adding short sprints you will actually be increasing your metabolism and, consequently, burning more calories. So, when you get bored with your routine, add some sprints.
Did you know that the more muscle you carry the more calories you will burn? It’s true. So hit the weights! But, before you do, let me give you some secrets. Exercises that require you to move weight a farther distance are better for you to increase your metabolism and burn more calories. So, a clean and jerk where you lift a weight off the floor and over your head is better for you than curling. The best exercises to increase metabolism are compound exercises that work more than one muscle group at the same time such as: bench press, dips, military press, squats, dead lifts & lunges.
This is just the tip of the iceberg. If you would like to find out more ways to lose weight and stay lean Click Here!
Let’s start with cardio because this is the obvious place to start. Everyone spends hours and hours on the treadmill at the gym or running when miles the weather is nice. So did I. It’s obvious, the more time you spend the more calories you burn. But, after a while it gets boring and tedious and you stop doing it and fall back into your old habits. I recently learned that by changing up your cardio routine and adding short sprints you will actually be increasing your metabolism and, consequently, burning more calories. So, when you get bored with your routine, add some sprints.
Did you know that the more muscle you carry the more calories you will burn? It’s true. So hit the weights! But, before you do, let me give you some secrets. Exercises that require you to move weight a farther distance are better for you to increase your metabolism and burn more calories. So, a clean and jerk where you lift a weight off the floor and over your head is better for you than curling. The best exercises to increase metabolism are compound exercises that work more than one muscle group at the same time such as: bench press, dips, military press, squats, dead lifts & lunges.
This is just the tip of the iceberg. If you would like to find out more ways to lose weight and stay lean Click Here!
Workout tips for the beginner
Are you looking to start working out but just don’t know where to begin? Perhaps you are a mother who wants to shed the extra pounds of pregnancy. Perhaps you are a teenage boy who has packed on a few too many pounds eating potato chips and playing video games, but now you’ve met the girl of your dreams.
Let me help. Two years ago I was 40 pounds overweight. Today I have dropped the weight and have completely turned my life around. How? Let me tell you.
There are two ways you can start: at home or at the gym. Many people are intimidated with the gym because they feel self conscious. So let’s build confidence at home first. Working out can be as simple as walking around the block for your cardio exercise. Once you get in the habit of this you can start going on hikes in the forest.
You should also be weight training. You can start with body weight exercises at first such as pushups and pull-ups. But, you will eventually want to get a weight bench and some dumbbells. Look for these things at garage sales. When weight training the exercises you should focus on are “compound” exercises such as the bench press, squats or deadlifts. These exercises work more than one muscle group unlike curls which only work the biceps.
Once you’ve built up your confidence it’s time to get a membership to a gym. Don’t worry. Nobody’s looking at you. They’re too busy looking at themselves.
While machines are nice sometimes it is always better to lift with free weights. Free weights require you to balance them which adds to the muscle building and fat burning experience. Did you know that the more muscle you have the more fat you will burn? Did you also know that, while running a long distance will burn more calories, doing some short sprints will increase your metabolism so you will be burning calories even when not working out? There are a number of tricks that you can learn to improve the benefits of your workout. If you are interested justClick Here!
Let me help. Two years ago I was 40 pounds overweight. Today I have dropped the weight and have completely turned my life around. How? Let me tell you.
There are two ways you can start: at home or at the gym. Many people are intimidated with the gym because they feel self conscious. So let’s build confidence at home first. Working out can be as simple as walking around the block for your cardio exercise. Once you get in the habit of this you can start going on hikes in the forest.
You should also be weight training. You can start with body weight exercises at first such as pushups and pull-ups. But, you will eventually want to get a weight bench and some dumbbells. Look for these things at garage sales. When weight training the exercises you should focus on are “compound” exercises such as the bench press, squats or deadlifts. These exercises work more than one muscle group unlike curls which only work the biceps.
Once you’ve built up your confidence it’s time to get a membership to a gym. Don’t worry. Nobody’s looking at you. They’re too busy looking at themselves.
While machines are nice sometimes it is always better to lift with free weights. Free weights require you to balance them which adds to the muscle building and fat burning experience. Did you know that the more muscle you have the more fat you will burn? Did you also know that, while running a long distance will burn more calories, doing some short sprints will increase your metabolism so you will be burning calories even when not working out? There are a number of tricks that you can learn to improve the benefits of your workout. If you are interested justClick Here!
What to eat to get 6 pack abs
It has been said that 6 pack abs are made in the kitchen, not the gym. This couldn’t be more true. You can do all the sit ups and crunches you want. It will not make any difference if you are not following a good nutritional program. I am about to tell you exactly what kind of foods to eat to get 6 pack abs and I’m also going to tell you what foods to avoid. But, I’m also going to tell you exactly how those foods should be eaten which is probably the most important part of all.
The first thing you should know is what foods to avoid. These are overly processed and highly refined foods that typically come in boxes or bags. Avoid at all costs, fast food, soda, French fries and any other food that is more than a few steps away from the way nature intended you to eat it. For example: have a hand full of fresh blueberries not a piece of blue berry pie.
Now, on to the foods you should eat. These are things like lean beef or bison, turkey, chicken and fish. Have raw or steamed vegetables with your meals as well as some fresh fruit. Eat brown rice as opposed to white rice (white rice is overly processed). Eat whole wheat bread as opposed to white bread. Again, eat your foods in a state that is as close to nature as possible.
Now, it’s not just what you eat but how you eat it. You must be a grazer not a gorger. Eat like a gazelle not a lion. This means that instead of three large meals a day you will eat 4 – 6 smaller meals. This is because after a large meal you have a spike in insulin which effects your fat burning capabilities. When you eat 4 – 6 smaller meals your insulin levels are more even and you are able to burn more fat. And, that’s what getting 6 pack abs is all about; burning fat.
If you’d like to find out many more tips and tricks to getting 6 pack abs Click Here!
The first thing you should know is what foods to avoid. These are overly processed and highly refined foods that typically come in boxes or bags. Avoid at all costs, fast food, soda, French fries and any other food that is more than a few steps away from the way nature intended you to eat it. For example: have a hand full of fresh blueberries not a piece of blue berry pie.
Now, on to the foods you should eat. These are things like lean beef or bison, turkey, chicken and fish. Have raw or steamed vegetables with your meals as well as some fresh fruit. Eat brown rice as opposed to white rice (white rice is overly processed). Eat whole wheat bread as opposed to white bread. Again, eat your foods in a state that is as close to nature as possible.
Now, it’s not just what you eat but how you eat it. You must be a grazer not a gorger. Eat like a gazelle not a lion. This means that instead of three large meals a day you will eat 4 – 6 smaller meals. This is because after a large meal you have a spike in insulin which effects your fat burning capabilities. When you eat 4 – 6 smaller meals your insulin levels are more even and you are able to burn more fat. And, that’s what getting 6 pack abs is all about; burning fat.
If you’d like to find out many more tips and tricks to getting 6 pack abs Click Here!
What body fat percentage do I have to have great abs?
It’s really a two part question isn’t it? The first part is the simplest. If you are a man you have to be below 10% body fat to have great abs. If you’re a woman you need to get below 16%. Now, the second part of the question is how do I get to that point? Well a lot of people spend a lot of time in the gym and never really get there. So, let me outline a sure fire strategy to get you to the right body fat percentage so that you can have great abs.
The foundation of this strategy is solid nutrition. Stay away from overly processed and highly refined foods such as soda, potato chips, candy bars and even white rice. Eat brown rice instead of white rice and wheat bread as opposed to white bread. The fact of the matter is that you want to eat foods as close to the way nature intended you to eat them. Eat raw or steamed vegetable, eat fresh fruit and nuts. Eat lean beef and bison, chicken, turkey and fish. You should also eat 4-6 small meals a day rather than 3 large meals.
Now that we’ve got a solid nutritional foundation let’s move on to burning fat. Did you know that the more muscle you carry the more fat you burn? So let’s start building muscle by doing compound exercises like the bench press and dead lift, the military press and squats. These types of exercises burn many more calories than curling and flies because they work multiple muscle groups rather than concentrating on one. These exercises also increase your resting rate of metabolism so you are burning more body fat over a longer period of time.
The next step is to develop a cardio regimen to effectively burn fat. You would think that the more miles you run the better. Not necessarily. While running a mile burns more calories than doing to 100 meter dashes, the sprints actually increase your metabolism so that you are burning more calories throughout the day.
If you’d like to find out many more tips and tricks to reducing your body fat percentage Click Here!
The foundation of this strategy is solid nutrition. Stay away from overly processed and highly refined foods such as soda, potato chips, candy bars and even white rice. Eat brown rice instead of white rice and wheat bread as opposed to white bread. The fact of the matter is that you want to eat foods as close to the way nature intended you to eat them. Eat raw or steamed vegetable, eat fresh fruit and nuts. Eat lean beef and bison, chicken, turkey and fish. You should also eat 4-6 small meals a day rather than 3 large meals.
Now that we’ve got a solid nutritional foundation let’s move on to burning fat. Did you know that the more muscle you carry the more fat you burn? So let’s start building muscle by doing compound exercises like the bench press and dead lift, the military press and squats. These types of exercises burn many more calories than curling and flies because they work multiple muscle groups rather than concentrating on one. These exercises also increase your resting rate of metabolism so you are burning more body fat over a longer period of time.
The next step is to develop a cardio regimen to effectively burn fat. You would think that the more miles you run the better. Not necessarily. While running a mile burns more calories than doing to 100 meter dashes, the sprints actually increase your metabolism so that you are burning more calories throughout the day.
If you’d like to find out many more tips and tricks to reducing your body fat percentage Click Here!
Very effective ab workouts
Have you spent hours doing sit ups and stomach crunches and haven’t seen any results yet? Are you looking for the most effective ab work out? Well, I have a secret for you. While ab exercises strengthen your stomach muscles you usually won’t see the results because they are hidden beneath a layer of fat and you can’t spot reduce fat.
What you need to do is to decrease your over all body fat percentage to under 10 percent for a man and 16 percent for a woman. To do this you will do some workout exercises you probably never thought about.
People spend hours and hours running mile after mile and still don’t get to a low enough body fat percentage to see their abs? Why? Because, even though you will burn more calories running longer distances it only raises your metabolism rate for 1 – 2 hours afterward. To really get the best benefit of your cardio routine mix it up and do some short sprints. Doing 10 50 to 100 meter sprints will increase your metabolism for 1 – 2 days afterward, causing you to burn more calories over a longer time.
Next, you need to start lifting weights and building muscle. The more muscle you have the more fat you burn. But, you need to do some very specific exercises called compound exercises. Rather than spending time isolating your muscles do exercises that work multiple muscle groups like: the military press, clean and jerk, bench press, squats and dead lifts. Because these exercises put more of your body to work they serve to increase your metabolism rate as well. Also, they inadvertently work the core muscles of your torso which include your abs.
If you’d like to find out many more very effective ab workouts Click Here!
What you need to do is to decrease your over all body fat percentage to under 10 percent for a man and 16 percent for a woman. To do this you will do some workout exercises you probably never thought about.
People spend hours and hours running mile after mile and still don’t get to a low enough body fat percentage to see their abs? Why? Because, even though you will burn more calories running longer distances it only raises your metabolism rate for 1 – 2 hours afterward. To really get the best benefit of your cardio routine mix it up and do some short sprints. Doing 10 50 to 100 meter sprints will increase your metabolism for 1 – 2 days afterward, causing you to burn more calories over a longer time.
Next, you need to start lifting weights and building muscle. The more muscle you have the more fat you burn. But, you need to do some very specific exercises called compound exercises. Rather than spending time isolating your muscles do exercises that work multiple muscle groups like: the military press, clean and jerk, bench press, squats and dead lifts. Because these exercises put more of your body to work they serve to increase your metabolism rate as well. Also, they inadvertently work the core muscles of your torso which include your abs.
If you’d like to find out many more very effective ab workouts Click Here!
Upper ab workouts
Looking for a great workout to target your upper abs? I’ve got a secret for you. You can’t isolate one part of your abdomen from another…just like you can’t spot reduce fat. How long have you been doing ab exercsises? See any results yet? That’s what I thought. The vast majority of people in the gym are there with the idea of reaching the holy grail; 6 pack abs However, most of them never do because they are going about it in the wrong way. Listen up and I will steer you in the right direction.
When you work your abs they are getting strong and toned. However, ab exercises do not expend enough energy to burn a lot of fat, which is usually obscuring your abs from public display. To show off all that hard work you have put into your abs you need to reduce your over all body fat percentage. Men need to get below 10% and women need to get below 16%. To do this we need to expend a lot of calories. The average person burns about 2000 calories in an average day. However, it takes 3,500 calories to burn a single pound of fat. This is quite a disparity. If we reduced our caloric intake 500 calories each day it would take a week to lose a single pound of fat. How are we ever going to reach our goal of 6 pack abs?
The trick to burning fat so we can see our abs is to raise our metabolism so that we are burning more fat throughout the day. There are a few ways to do this. Two of the easiest are to drink lots of green tea and take cayenne pepper capsules. Both of these foods have the ability to increase our resting metabolism rate.
But, since you’re in the mood to workout, let’s talk about ways to really get your metabolism revving high.
We’ll start with cardio because that seems to be what everyone does to burn fat. But, did you know that running sprints will actually increase your rate of metabolism so that you are burning more calories 1-2 days after your workout?
Next we’ll move to weight lifting. Doing exercises like dead lifts, clean and jerk and dumb bell snatches will not only raise your metabolism and leave you winded but actually work you abs as well. Try it. You’ll see.
If you would like to find out more ab workouts that actually work, Click Here!
When you work your abs they are getting strong and toned. However, ab exercises do not expend enough energy to burn a lot of fat, which is usually obscuring your abs from public display. To show off all that hard work you have put into your abs you need to reduce your over all body fat percentage. Men need to get below 10% and women need to get below 16%. To do this we need to expend a lot of calories. The average person burns about 2000 calories in an average day. However, it takes 3,500 calories to burn a single pound of fat. This is quite a disparity. If we reduced our caloric intake 500 calories each day it would take a week to lose a single pound of fat. How are we ever going to reach our goal of 6 pack abs?
The trick to burning fat so we can see our abs is to raise our metabolism so that we are burning more fat throughout the day. There are a few ways to do this. Two of the easiest are to drink lots of green tea and take cayenne pepper capsules. Both of these foods have the ability to increase our resting metabolism rate.
But, since you’re in the mood to workout, let’s talk about ways to really get your metabolism revving high.
We’ll start with cardio because that seems to be what everyone does to burn fat. But, did you know that running sprints will actually increase your rate of metabolism so that you are burning more calories 1-2 days after your workout?
Next we’ll move to weight lifting. Doing exercises like dead lifts, clean and jerk and dumb bell snatches will not only raise your metabolism and leave you winded but actually work you abs as well. Try it. You’ll see.
If you would like to find out more ab workouts that actually work, Click Here!
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