You must stabilize your blood sugar to lose weight and keep it off. This also is the best and one of the most important boosts to your metabolism, and is by far the most important factor when it comes to burning away that excess body fat and keeping it off. To effectively stabilize your blood sugar you must feed your body frequently, breaking your meals down into 5 -6 small meals a day. Give your body the fuel it needs like vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.). As I have said before, avoid the simple and empty carbs like soda, candy, etc.
The trouble sometimes is, most people don't know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. If you think it would help, consider getting the help of a qualified personal fitness professional. You don't have to see them forever, but one or two visits should give you enough help and motivation to continue on the journey yourself. If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing these strategies.
If you want to get ripped quick, then first of all you need to sort out your diet. Ideally you want to strike a good balance between your intake of fat, carbohydrates and also protein.A higher protein content is ideal. The most important foods that you should cut out are refined sugars and starches. You may also want to to include a weight training program because for every pound of muscle you gain, you will burn 30-50 extra calories a day naturally. Part of your weight training program should include abdominal exercises to tighten up your abs to give you the flat belly look. Stick to 1,600 calories a day. Eat four - five small meals a day. Don't eat any fried foods. Reduce fattening food consumption or remove it completely.
Friday, March 27, 2009
Tuesday, March 24, 2009
How to Exercise for a Flat Stomach
Everyone nowadays is either overweight or fitness obsessed. One of the things a lot of people have trouble with is toning and flattening their midsection. Here is how to exercise for a flat stomach.
Lie on a Pilates ball and do 50 crunches. Then do an additional 50 crunches side to side. Stretch out across the ball to relax your tense stomach muscles. Stretching after exercising prevents bulky muscles and instead creates long, lean lines.
Sit on the floor and bring your legs into your chest without touching them or the floor. Essentially you are balancing on your bottom. Straighten your legs out while keeping them in the air and extend your arms upward. Balance in this position for 8 counts.
Bring your legs back into your chest. Extend them out again as low to the ground as possible without touching it. Lower your torso at the same time without touching so that your body is flat like a board but above the ground. Pull back in to to the knees to the chest position. Repeat the extension and pull in again. Repeat this movement 20 times.
Lie on the ground on your back, hands behind your head, elbows out. Start into a typical side crunch then rotate your body around so it becomes a crunch circle. Do 10 to the left, then 10 to the right.
End your workout with the Pilates Hundred exercise. This will kill you core muscles as it strengthens from the inside out. Repeat these exercises three to four times a week for best results.
Don't forget to eat well and drink lots of water, and increase your reps as you become better at the exercises. Also don't ever tug on your neck while doing sit-ups or crunches, it's cheating and could strain your neck and back.
Lie on a Pilates ball and do 50 crunches. Then do an additional 50 crunches side to side. Stretch out across the ball to relax your tense stomach muscles. Stretching after exercising prevents bulky muscles and instead creates long, lean lines.
Sit on the floor and bring your legs into your chest without touching them or the floor. Essentially you are balancing on your bottom. Straighten your legs out while keeping them in the air and extend your arms upward. Balance in this position for 8 counts.
Bring your legs back into your chest. Extend them out again as low to the ground as possible without touching it. Lower your torso at the same time without touching so that your body is flat like a board but above the ground. Pull back in to to the knees to the chest position. Repeat the extension and pull in again. Repeat this movement 20 times.
Lie on the ground on your back, hands behind your head, elbows out. Start into a typical side crunch then rotate your body around so it becomes a crunch circle. Do 10 to the left, then 10 to the right.
End your workout with the Pilates Hundred exercise. This will kill you core muscles as it strengthens from the inside out. Repeat these exercises three to four times a week for best results.
Don't forget to eat well and drink lots of water, and increase your reps as you become better at the exercises. Also don't ever tug on your neck while doing sit-ups or crunches, it's cheating and could strain your neck and back.
Monday, March 23, 2009
When To Do Your Stomach Exercises
There is no question, people want flatter stomachs. While most people have good intentions when it comes to building their "six pack" abs not as many people can find the time or dedication to really follow through to see real results, and usually give up. To remedy the problem there are several ideas that can help a person wanting to get a flatter stomach but cannot find the time or energy to do intense stomach exercises.
For as many people that want to do stomach exercises, there are just as many people, probably more, that like to watch television. This is a perfect time to do stomach exercises. During commercials, or every ten minutes if there are no commercials, try lying on the floor and doing as many stomach exercises as possible during the break. If you have not done stomach exercises in awhile, it is best to start slowly, but eventually make it a game, and try to get more repetitions in each time. By following this simple plan, it will help your body in several different ways. First of all, there is no extra scheduling involved, for most people, watching television at some point in the day is natural so no extra time is taken out of the day to do stomach exercise. The second thing this strategy helps with is that the human body should not remain motionless for more then thirty minutes anyway, by getting up and doing stomach exercises every few minutes it really boosts up the bodies metabolism.
Another good time to do stomach exercises is first thing in the morning. Try rolling out of bed, maybe literally, and lie down on the floor and do as many repetitions as possible in a set amount of time, even just five minutes. There is a lot of evidence to suggest that exercising first thing in the morning may be more beneficial to a person then trying to exercise other times of the day. While there are many reasons for this, one valid reason is that it gets the metabolism going for the day after a nights sleep. Since most people are extra concerned about the appearance of their stomach, it seems logical to start the day with a good set of stomach exercise.
Of course, for those that are able to dedicate time each day to exercising, their routine should include stomach exercises. There are some reports that say that muscles need time to rest, so only exercise a particular group of muscles every other day, while other reports say that stomach muscles are ok to exercise everyday. One way to answer the question on when to do stomach exercises, every day or every other day is first listen to your body. If the stomach muscles are sore, rest them, if not then maybe one day work on them more intensely then the next day, but try to include at least one set of stomach exercises daily.
There is good reason for wanting to develop strong stomach muscles, besides for appearance sake. This is the core of your body. If it is not strong, the rest of your body will suffer. The good news is that most stomach exercises can be done anywhere with absolutely no machines or gadgets. With a little diligence and some creativity, there are plenty of times throughout the day to sneak in stomach exercises
For as many people that want to do stomach exercises, there are just as many people, probably more, that like to watch television. This is a perfect time to do stomach exercises. During commercials, or every ten minutes if there are no commercials, try lying on the floor and doing as many stomach exercises as possible during the break. If you have not done stomach exercises in awhile, it is best to start slowly, but eventually make it a game, and try to get more repetitions in each time. By following this simple plan, it will help your body in several different ways. First of all, there is no extra scheduling involved, for most people, watching television at some point in the day is natural so no extra time is taken out of the day to do stomach exercise. The second thing this strategy helps with is that the human body should not remain motionless for more then thirty minutes anyway, by getting up and doing stomach exercises every few minutes it really boosts up the bodies metabolism.
Another good time to do stomach exercises is first thing in the morning. Try rolling out of bed, maybe literally, and lie down on the floor and do as many repetitions as possible in a set amount of time, even just five minutes. There is a lot of evidence to suggest that exercising first thing in the morning may be more beneficial to a person then trying to exercise other times of the day. While there are many reasons for this, one valid reason is that it gets the metabolism going for the day after a nights sleep. Since most people are extra concerned about the appearance of their stomach, it seems logical to start the day with a good set of stomach exercise.
Of course, for those that are able to dedicate time each day to exercising, their routine should include stomach exercises. There are some reports that say that muscles need time to rest, so only exercise a particular group of muscles every other day, while other reports say that stomach muscles are ok to exercise everyday. One way to answer the question on when to do stomach exercises, every day or every other day is first listen to your body. If the stomach muscles are sore, rest them, if not then maybe one day work on them more intensely then the next day, but try to include at least one set of stomach exercises daily.
There is good reason for wanting to develop strong stomach muscles, besides for appearance sake. This is the core of your body. If it is not strong, the rest of your body will suffer. The good news is that most stomach exercises can be done anywhere with absolutely no machines or gadgets. With a little diligence and some creativity, there are plenty of times throughout the day to sneak in stomach exercises
Friday, March 6, 2009
Weight loss and exercise
No, there are no easy weight loss exercises. Exercising is work. If you're not in shape it's hard work. But there's a way to minimize the pain and still get in shape and lose weight. On a relative scale of 1-10, with 10 the hardest, jogging rates around 7-8. That's tough work. There is an easier way to get in shape and lose weight...but it's still work. Its called resistance training. Resistance training is adding weight (resistance) to a muscle as it flexes and relaxes during a workout. Take walking for an example. As you step forward, plant your foot, and pull your body forward to match the location of your leg, a certain amount of resistance had to be overcome in order to accomplish taking the step. In order to move, walk, pick things up, or throw something, the muscles involved must overcome resistance to accomplish the action. So it goes, that resistance training is to add more resistance forcing the muscle to work a little harder. The best method for adding more resistance is to add it during muscle relaxation. Resistance can be added to any exercise.
Here is a very simple and short list of weight loss exercises to try that you won't hate:
Walking
That's easy! And just walk for 40 minutes 4 times a week and you can improve your health and help yourself to lose weight.
Swimming
This is easy too (if you can swim)! 20 to 25 minutes 3 days a week is all it takes to become healthy and a few pounds lighter.
Water Aerobics
You guessed it...easy! And you don't have to know how to swim, just don't drift off into the deep end.
Running
The best and basic way to lose the weight. No gym memberships required, and burns more calories then anything else.
Elliptical Machines
Not as good as running, but easier on the joints.
Walking stairs
Great exercise, great cardio, and firms the legs, calves, and butt.
Just about anything you do can be considered exercise from walking the dog, to washing the car to mowing the lawn. The key is to do some physical activity 3 - 4 times a week, watch what your eating, and you will be happy with the results.
Here is a very simple and short list of weight loss exercises to try that you won't hate:
Walking
That's easy! And just walk for 40 minutes 4 times a week and you can improve your health and help yourself to lose weight.
Swimming
This is easy too (if you can swim)! 20 to 25 minutes 3 days a week is all it takes to become healthy and a few pounds lighter.
Water Aerobics
You guessed it...easy! And you don't have to know how to swim, just don't drift off into the deep end.
Running
The best and basic way to lose the weight. No gym memberships required, and burns more calories then anything else.
Elliptical Machines
Not as good as running, but easier on the joints.
Walking stairs
Great exercise, great cardio, and firms the legs, calves, and butt.
Just about anything you do can be considered exercise from walking the dog, to washing the car to mowing the lawn. The key is to do some physical activity 3 - 4 times a week, watch what your eating, and you will be happy with the results.
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