Abdominal exercises are one of the most talk about topics in the fitness industry. Many times at the gym, I hear people ask about what the best ab workout is. The market is flooded with ab machines or gadgets as everyone seeks to have ripped or six pack abs.
Unbeknownst to many people, most of the abdominal exercises found on the internet, in magazines, fitness books, etc are not the best way to achieve six pack abs. Most people already have some decent abs hidden by excess stomach fat. The key to having visible six pack abs is to lose excess belly fat that is covering them up.
You should not focus on abdominal exercises unless you have low body fat. Instead, you should concentrate on losing body fat through a combination of high intensity and full body workout. Exercises that work large muscle groups of the chest, back and legs are the most effective for losing belly fat. Performing these multi-joint exercises in high intensity super-set, tri-set or circuit fashion maximizes your metabolism and accelerates fat burning.
What is another common mistake that most people make when performing abdominal specific exercises? They do hundreds of crunches, sit ups and other useless ab exercises that provide the little resistance to work against. If you can do more than 20-25 reps of any ab exercises, it means those exercises do not give enough resistance to the abs and so, don’t waste your time! Abdominal exercises that can only be performed in the 6-15 rep range per set provide sufficient resistance for developing visible abs.
Generally, higher resistance abdominal exercises that provide a much larger stimulus to the abs come in the form of workouts that involve raising or curling the legs and pelvis either upward or inward closer to the trunk. These exercises include hanging leg raises or knee raises using a “pelvic curl up” and lying hip thrusts. It is not surprising that the same people can do 50 or 100 crunches but can’t even complete more than 2 or 3 properly executed hanging leg raises.
In summary, here are 2 points to bear in mind:
1. If you want ripped or six pack abs, you must lose the excess belly fat FIRST.
2. When it comes to abdominal specific exercises, always choose higher resistance exercises that involve curling or raising the legs and pelvis upward or inward as these are most effective for developing the abs.
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“I don’t want to bulk-up!”
“Do I need to lift weights to get lean and toned?”
This is a legitimate concern for many people, women in particular, as we don’t all aspire to look like professional bodybuilders. I know I don’t!
If you are trying to lose weight, lose body fat, and build a lean and fit physique, the answer is Yes! You do need to lift weights.
Well, let me rephrase that, you need to incorporate some type of resistance training into your workouts if you want real results. Now this could come in the form of bodyweight exercises, machines, resistance bands, cables, medicine balls, or just about any other type of resistance training equipment.
First off, let me start by saying that building muscle is hard work for a man, and even more so for a woman. And building big bulky muscles is extremely difficult. Simply lifting a broomstick over your head a few times is not going create gigantic bulging muscles.
lifting weights will give your body definition.
When you see someone with big bulky muscles (maybe more than you would care to have), realize that it has taken them many years of very hard work and discipline to achieve that look. Also know that they are intentionally trying to achieve that look, and it did not happen by accident. Nor did it happen overnight.
They are using a training program that is conducive to building big bulky muscles, and they are eating in a way that will allow that to happen. We are not looking to get big and bulky, so we will eat and train in a way that will achieve a lean and athletic appearance.
Secondly, and this is for the ladies, it is far more difficult for a woman to build large muscles than it is for a man. One of the key ingredients in muscle growth is testosterone. Women have about 1/7th the amount of testosterone as men, making it that much harder to build big bulky muscles. The women bodybuilders you see on TV are, for one, probably taking steroids, and two, are deliberately training for this type of look. We will not be training for this type of look!
Do not be afraid of building a little lean muscle. Be afraid of losing it!
Straight forward fitness tips and advice at http://www.fittplan.com
Christopher Gomes: A Lifelong Commitment to Sports and Fitness
Since early childhood, I have been directly involved in sports and athletics. In my younger years I enjoyed team sports including soccer and baseball, which I played competitively for 15 years.
I then progressed into individual action sports such as skateboarding and snowboarding, which I pursued for over a decade.
Then in 2000, as fate would have it, a friend asked if he could store his free weights and exercise bench at my house. I reluctantly agreed, thinking it would gather dust in the corner. Little by little I began to use the equipment to the best of my ability and knowledge.
I slowly began to see small changes in my body, and decided to learn all I could. (The advice of friends and magazine articles can only take you so far.) It gradually became an obsession and a passion, and I knew this is where I was meant to be.
I then decided to turn this passion into a profession and became a certified personal trainer. Today, I own and operate my own personal training business, with a full schedule of clients, working out of the busiest gym in Las Vegas!
It is extremely rewarding to earn a living doing something you truly love. I am always on the lookout for new and innovative ways of helping people achieve their personal fitness goals.
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Most exercisers know that there are two vital components to a successful fitness program. Number one, you want to build muscle by participating in weight training. Number two, you must keep your heart healthy with cardiovascular fitness activities, usually called “cardio.” Unfortunately, many people find cardio, specifically running, to be a difficult challenge. The solution to this is, quite simple; pick a new activity! Let us give you a few ideas on some good cardio workouts.
There are a lot more cardio activities than one might imagine. However, many people get trapped by the idea that a good cardio workout must include running. This is simply not true. There are literally hundreds of activities that can get your heart rate up and produce the unbelievable benefits that come with consistent cardio activity.
Just what are these benefits that have fitness experts talking about cardio? Well, first and foremost, a good cardio workout strengthens your heart. This helps reduce your risk for cardiovascular disease, high blood pressure, and even a heart attack. A good cardio workout also burns a large amount of calories, which is great for helping you achieve your weight loss goals. Plus, as you burn fat, the muscles you have, become more visibly defined. This makes cardio a key ingredient for six-pack abs. Finally, a good cardio workout improves your stamina and endurance. This means daily activities get easier, sports become more enjoyable, and strength training can be done for longer, tougher sessions.
Getting back to the varieties of cardio, it is true that running gets a lot of attention in the fitness world. However, not everyone enjoys running and even regular joggers should mix up their cardio to challenge their bodies in new ways. So, let’s take a look at some of the other good cardio workout options that are available to get your heart pumping and sweat flowing.
A good cardio workout should consist of activities you enjoy both indoors and out. If you prefer the comfort of your home gym or the community of the local gym, your best choice is one of the many pieces of cardiovascular equipment commercially available. These include the staple treadmill and the traditional stationary bike. Bikes are great for cardio health and promote lower body strength without putting as much shock on joints as the treadmill does. Plus, those who like to bike can take their activity outdoors when the weather is nice or join a spin class for a group cardio session. Indoor cardio can also include the elliptical trainer, which is an excellent workout because it combines upper and lower body movement.
For those who prefer the outdoors, running and biking seem to be the norm and are also good cardio workouts. However, rigorous hiking, rowing, rock climbing, and swimming are also great activities. If you live near the beach, you can also add surfing to your workout regimen. Finally, playing outdoor sports that require multiple athletic skills also counts towards your much-needed cardio. So, get out there and join a soccer team, hit the ski slopes, or play a game of tennis.
Ultimately, each new cardio exercise you try will challenge your body in a unique way. For example, biking will work leg muscles that are not engaged while rowing. To create your best body, you will want to mix up your routines and perform more than one of these cardio exercises.
Robert Harden, fitness coach at Extremely-Fit, invites you to visit http://www.extremely-fit.com for more fitness and nutritional articles, like this one. If you are looking for a great cardio workout, consider trying
ChaLEAN Extreme.
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i have a lat pull down bar and leg extension and curl. and give me tips please and advice.
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weight lifting is a power training activity that helps to build, strengthen and increase muscle mass and also helps you to lose weight. Before lifting weights, here are some helpful tips that can help you to achieve success.
Not warming up is the most common mistake made by weight lifters. Both experienced and novice lifters can make this mistake. A five to ten minute warm-up of stretching or aerobic activity should be done before lifting any weights. Warm up exercises increase blood circulation which helps to reduce the risk of injuries and should not be skipped.
It is essential to use the proper form when lifting weights. The amount of weight that you use when performing your weight lifting routines should not be too light nor should it be too heavy. You should always try to lift 8 to 12 reps per set. If you can lift more than 12, you need to increase the weight. If you can’t lift 8 reps, you need to dev=crease the weight.
It is normal to feel soreness after weight lifting, but you shouldn’t experience any other forms of pain. If you experience any pain, you might be overworking your muscles, or not lifting with proper form. Whatever the case may be, you need to take a couple of days off to recuperate, and return to it after a few days and decrease the amount of weight you use.
Recovery is a necessary part of weight training. Weight lifting correctly requires that you give your body a chance to rest. You need to vary your routine from one day to the next and work on different muscle groups to get the best results.
Proper breathing technique is very important during weight lifting. Holding your breath while lifting can result in an increase in blood pressure to levels that can cause harm to you and your body.
Exhale slowly as you are lifting weights and inhale as you are bringing the weights down.
If you work out everyday and you aren’t seeing the results you want, you may need to consider changing your workout strategy. It may not be correct. Avoid overdoing it and get plenty of rest as you learn. Remember not to lift if you’re in pain and always lift the correct amount of weight with the correct number of repetitions for maximum results.
Ryan M is a certified personal trainer who specializes in people who are new to weight training. When beginning a weight training program, result are critical to maintaining your motivation. To learn how to get massive results from your weight training, check out Weight Lifting Programs For Beginners
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Have you ever been able to successful use a weight loss cardio workout to successfully lose body fat?
If you are like most people the answer is yes and no ‘ and usually in the order!
This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.
By using “cardio”, I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.
It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!
In the beginning 2-3 weeks, you see some results pretty quickly. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.
Let’s go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.
Reason #1: It Is Boring!
Unless you are training for a triathlon or are a distance runner, you would more than likely have more engaging things to do with your time then being on a cardio machine for 30-60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.
Lots of people do whatever they can to distract themselves during their cardio workouts. The cover the timer with a towel, watch television, read books, or just about anything else to try and distract themselves.
Reason #2: You Burn Fewer Calories Each Time You Workout
Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.
The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.
This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.
Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism
Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!
Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.
How to Fix This Problem
Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?
When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. What this means is that you might burn 350 calories during your cardio workout, then another 500 throughout the rest of the day!
Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!
If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!
Are you frustrated with working hard in the gym and not seeing the results you want? Hello, my name is Tom Gifford, Certified Personal Trainer, and I have some important information that will be of great use to you. Come check out my website at Weight Loss Cardio Workout and download two chapters of my newest book absolutely free! The only thing you have to lose is the excess weight you want to get rid of. Come see a few of my best tips.
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I do alot of cardio but i’m not getting the tone i want, and i don’t have the time to go to the gym for lifting plus cardio. So if anyone has a full body workout with using my own bodyweight that will tone, please share.
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