Category: Fitness

Do Planks Daily

Lengthen your Muscles

Since most people find themselves sitting for prolong periods of time due to work or lifestyle, the plank is a great exercise to lengthen your muscles from sitting. Tight hip flexors, rounded shoulders, and low back problems are all linked to sitting too much. Holding a plank will put your body in a position that extends the hips, promotes shoulder stability, and it can produce a stronger lower back. These reasons are more than enough to add planks to your life daily.

Location, Location, Location

While the plank can be done by anyone, it can also be done anywhere. There are no limitations and this allows you to be free. In the office, at the park, out in nature, at the gym, in your garage, or wherever you choose. I recall doing a plank on the Roberto Clemente bridge in Pittsburgh. By the way, it landed me a commercial. Take your plank wherever you go!

Anxiety Calm

Anxiety impacts millions of people each day, and while medication is often prescribed, there are natural ways to calm the body. Yes planks are an anti-anxiety natural remedy. Exercise serves as a distraction when you are under stress, and planks are one of the best to help calm the body. Get into a plank position and hold it for as long as you can, then lie down on the floor with your arms extended out in front of you. close your eyes and breathe deep for about 30 seconds, repeat the plank and the rest position until the anxiety is gone.

Flat Abs

Flat abs may elude you even after following the perfect combination of exercises and diet either because the body fat level needed for flat and toned abs is below the sustainable level matching our present lifestyle or due to the fact that the body fat level is below the bare minimum needed for the body to function in healthy manner. But this should not discourage one from pursuing crunches and exercises.

So, the objective of flat tummy can be materialized through more exercises than your schedule or temperament can handle. This is to be complemented by keener attention to the diet and adhering to it strictly even if the energy level does not allow it initially.

One has to accept that the body functions as a whole unit and not in discrete parts and this realization constitute the stepping stone for embracing the lifestyle focused on achieving flat abs. Even if the dream of flat abs does not materialize, the realization sets in that one isn’t a failure for not reaching the goal.

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Women and Strength Training

Use total body workouts or upper/lower splits. There is no reason to use a traditional bodybuilding split where you work different muscle groups on different days. Total body workouts or upper/lower splits are the only splits you will ever need. They allow you to work your muscle groups more frequently and they are more practical. If you use total body workouts, you should train three days per week on non-consecutive days. If you use upper/lower splits, you can train three or four days per week.

Use big, compound movements. The majority of your exercises should be movements that require a lot of muscle mass. Some examples include squats, deadlifts, lunges, push-ups, overhead presses, dumbbell and barbell presses, rows with dumbbells and cable machines, chin-ups, dips, planks, and all their variations. These are the exercises that will help you build a lean, sexy body that can actually function in the real work. In fact, these are the only exercises you will ever need to build the body you desire.

Going with number two, do not use machines. Just stay away from them. You will build a better body (aesthetically and functionally) doing bodyweight exercises or using dumbbells and barbells. Also, machines force you to use a fixed path, and your body does not operate that way. Machines can actually be harmful if they force you in a path your body wouldn’t normally travel. Also, they don’t force you to use your stabilizers; this makes the movement easier.

Lift heavy. Too many women are afraid to pick up anything other than a pink dumbbell because they’re afraid they’ll get big and bulky. Look, it won’t happen. It has never happened to any women I have ever training, and it won’t happen to you. You should lift in the higher rep range (10-15 reps) but you should also lift heavy (5-8 rep range). Trust me, this will do nothing but improve your aesthetic appearance and confidence.

Lay off the long, slow cardio. Long, slow cardio will not help you develop a lean, sexy look. The only thing long, slow cardio will do is give you a “skinny fat” appearance. Don’t believe me? Take a look at most marathon runners.

Info of Flat Tummy Diet

One of the biggest questions regarding the flat abs diet you should pursue involves fat and the basic question of whether or not you should cut out all or almost all fats from your diet.

Of course, in order to lose the most belly fat that you can, you will need to make sure you don’t eat too much fat, and the amount of fat in any food item is a good rule of thumb of whether or not you should eat it. However, not all fat is bad, and cutting it down completely or close to nothing may be detrimental to your overall health and should not be one of the tenets of your flat tummy diet.

Fat isn’t the enemy! At least not all kinds of fat. There is good fat and there is bad. The difference between the two is like the difference between night and day. You need to be able to tell one form the other since your body needs fat in order to operate properly.

Fat does a lot of good things in our body. The main thing is the role it plays in the digestion of vitamins. You cut down too much fat, and your body will become less healthy. The good fat can be found in these foods: olive oil, coconut oil, flax seeds, nuts, almonds, salmon, tuna, cod, and various other fish.

Bad fat can usually be found in processed, industrialized foods like pizzas, packaged meat, candy, cream, certain dairy products, deep fried food, and fast food. It is this fat which you need to avoid in a flat tummy diet, not all fat.

The best flat stomach diet needs to be balanced and provide you with all the necessary nutrients. One of them is fat. Fat isn’t the enemy. Don’t treat it as one.

For Loving Your Body

The privacy will be maintained through sheets covering the glass in the times of need and brutal heat. This is a plus point because some prefer sweating their body in the afternoon. The cooling apparatus work for 24/7 and the gym never runs out of it.

The entrance would be spick and span and you will feel like you are entering a page-3 apocalyptic atmosphere with soft and hard beat of music. As soon as you enter you will feel the energy building inside you.

There will be a relaxing and changing room for men and women and you can have a hot steam bath along with a grooming period.

After a hard-core session, you can slump down and take heavy breaths to calm your soul.

Coming to the exercise equipment, they are magnificent, well-maintained, and striking.

People weighing from 35 kilo to 125 kilo are exercising here and getting their desired stature. You have to change in your tracks and sports shoes and go straight inside. A warm-up session includes all body stretch and a bit of jogging. Your body is now ready to rock-n-roll and it is time for the real work.

Weights & Machinery

Music keeps the body going and you will never feel a moment’s boredom here. They have an eclectic taste in English R &B and other soothing and electrifying songs. When I hear that, it makes me want to play more and sweat more. This is the most basic rule that we all know “Profuse sweat leads to shapely contour”.

Weightlifting ranges from 1.5 kg to 30 kilo People do those and I watch that in amazement. You build the stamina while you do the regular sessions. There is the V and the S bike along with elliptical and shoulder press. I am a fan of that equipment.

The gym instructors are cordial and friendly. At first, I was hesitant to have a man as my gym guard but gradually I felt at ease as their mannerisms and helpful nature gained my trust in them.

You can always have a female as your guardian if you wish to though. All of them seemed enthusiastic and strict to get us back into shape. They offer the body-cards where they trace out the particulars and make us do the sessions according to those. It really helped me, as they knew my strength and my goal.

When I look in the mirror I feel like a Cinderella metamorphosed by her gym godmother. I had no idea that my body was capable of these hardships. The aerobic, Zumba and the Bokwa sessions were the add-ons that made me cut more than I actually expected.

The regular workout with healthy diet plans made me a mentor for my body. I can easily show my friends the benefits of burning calories with fun. It is your passion and your allegiance towards your body that makes you inquisitive about making links with yourself again. You love yourself but this is where you hitch with your spirit.

Building Stronger Glutes

Glute Bridges/Hip Thrusts.

First, you have the glute bridge, sometimes referred to as the hip thrust. This exercise is excellent for isolating the glutes as best as possible while helping you gain explosive power.

To do this, place your upper body across a flat bench and then position yourself, so you are sitting on the floor a barbell across your hips. Now squeeze the glutes and raise the bar up as high as you can go. Pause there and then lower down to complete the rep.

The Glute-Ham Raise.

Next up you have the glute-ham raise. This movement is perfect for getting a good pump in the glutes, which can then bring about an increase in muscle size. To perform it, you will want to position yourself so you are face down on an incline bench with your hips at the top of the bench and your legs tangling down behind it. Note you will be in a reverse position of how you would usually sit on the bench.

From there, squeeze your glutes and lift your legs up and towards the ceiling. Hold at the very top and pause before lowering down. Repeat until the desired number of reps are completed.

If you are fortunate, you may be able to find a gym that has a glute-ham raise machine and use that instead. This would allow you to add weight, making the entire exercise more challenging.

Sumo Squat.

Finally, the sumo squat is the last exercise to consider adding to your glute-building routine. To do this one, position yourself as you would if you were doing a standard sumo squat with a bar across your back.

Bend down and go as low as you can, thinking of pressing through the glutes as you do. Lower yourself down, pause and then press up to complete the rep. As a bonus, this one is also ideal for working the quads and hamstrings as well.

Exercises for Shoulder

The Barbell Shoulder Press. If you want to gain strength, go with the barbell shoulder press. This compound exercise is excellent for helping to boost your muscular strength capacity, which will then help fend off injuries.

Because you don’t have to use as much energy stabilizing the weight with a barbell, it tends to be superior for strength improvements compared to dumbbells.

External/Internal Rotations. Another excellent exercise for the shoulders? External and internal rotations. Most people do not think of this as a shoulder exercise to do in the gym because you usually use such lightweight.

Make no mistake about it, however. It is one of the best ways to strengthen the rotator cuff muscles, which are susceptible to injury.

Whether you choose to use a resistance band or a set of dumbbells get this exercise in two to three times weekly.

Cable Lateral Raises. Cable lateral raises are the next exercises to add to a well-balanced shoulder routine. The beautiful thing about cable exercises is they are going to apply constant tension to the muscles as you go about the training, helping you gain much more strength.

This exercise is also an isolation movement, so is ideal for hitting the lateral delts on their own. Use it towards the end of your workout session when your shoulders are reaching the final point of fatigue.

Dumbbell Shoulder Press. Finally, the dumbbell shoulder press is the last exercise you may add to your workout protocol. This one can be swapped on and off with the barbell shoulder press as they both are very similar movement patterns.

The dumbbell shoulder press does require more stabilization, however, so for that reason; it will work the abs as well as the muscle fibers deep within the shoulder joint. You may find you have to use a slightly lighter weight with this exercise, but realize this is normal and does not mean you have lost strength.

Fix Bad Posture

To fix bad posture one of the number one methods is to just stand up straight. That’s right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve.

To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction.

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way how to fix bad posture problem would be working to strengthen the rhomboids twice as much as the chest and lats.

Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness.

A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the lats hang off of a pull up bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weakened by the position that your hips are in, and are unable to pull the hips into the proper alignment.

Diets To Lose Belly Fat

The Lifestyle Change

This is not a “diet” by definition, it’s pretty much what the name implies… and that is making a change to your current lifestyle. This means to simply switch around everything you are doing now to the healthier version. Drinking tons of soda switches to drinking tons of water, eating tons of junk foods switches to eating plenty of raw fruits, veggies, and nuts, skipping breakfast switches to ensuring you eat breakfast everyday, eating one or two GINORMOUS meals a day switches to eating 4-6 small healthier meals a day, etc.

If you choose this approach, you’ll obviously find it more easier to get started, but it may be difficult to stick with. The reason it may be difficult to stick with is because you don’t necessarily have any supportive structure to doing this. You are going off of your raw will power to stick with it. Some people can manage this, some can’t. I know I couldn’t in the beginning! That’s why I chose to go on a simple to follow, but very powerful type of diet to get rid of my HUGE stomach and excess weight!

By the way, I’ll share with you at the end the type of diet I used that flattened my stomach and helped me lose over 52 pounds in 8 weeks… naturally and permanently!

The Cheat Meal Diet

This type of diet is becoming more and more popular. It’s based around eating VERY healthy for a set amount of time throughout the week. Then, you are allowed to have a specific type of cheat meal or day based off of some principles. The theory of this diet is that by doing this you will end up causing your metabolism to soar as high as possible. The faster your metabolism, the quicker you’ll burn fat… and keep it off.

The only problem with this type of diet is that many people find it hard to stick to. The reason why is because their will power is not strong enough to just have one or two cheat days a week. Once they have those delicious BAD FOODS they were so accustomed to before beginning the diet, it’s hard not to continue eating them past the cheat day!

Flat Belly Solution Principles

Flat Belly Solution Principles for Lasting Fat Loss

  • Know your metabolic type: Now you can consciously choose the perfect foods for your specific metabolism. Isabel teaches you how.
  • Eat consciously: Mindless eating is overeating. You will learn to determine how each piece of food you eat will affect your body in terms of fat storage.
  • Stop sabotage: Sugar foods and starchy processed foods sabotage your best fat loss efforts. You will get them OUT of your present diet.
  • Eat natural foods: Foods provided by Mother Nature are far more beneficial for fat loss than those produced by food processing companies.
  • Go easy on grains: Remember, they require tons of heating, pressing, processing, soaking, and fermenting…just so you can digest them.

Is it any wonder why women gravitate to a lifetime nutritional plan like Isabel’s? Even though you have heard that eating quality foods, and getting daily exercise, will benefit you both today and in the future…the light doesn’t come on until you consciously integrate those concepts into your everyday routine.

The Flat Belly Solution Principles provide you a solid foundation for living a life without fat.