Secrets of a Killer Ab Workout

Well, the real secret is in how many different exercises you do and how well you target each area of your stomach.

If the only exercises you’re doing right now consist of crunches or sit-ups, then you’re settling for a sub-par workout. Your abs have the ability to handle very high repetitions, but they also like to be surprised, just doing crunches and sit-ups alone won’t always do the trick.

So if you’d like to feel what it’s like to get a killer ab workout, then here’s a simple formula you can try.

The first step is to pick 7 different abdominal exercises — not just one or two. Each exercise should be unique and slightly different than the other 6 to the work different areas of your stomach. And dont forget your oblique muscles.

Since your abdominal muscles will peak and max out at 21 sets, all you have to do is repeat those 7 exercises 3 times. For each set, perform 25 repetitions or less of each movement to avoid overtraining those muscles.

I would suggest doing between 10 and 15 reps to get started (12 reps is what I prefer) The trick is to do all 7 exercises in a row first and then go back to repeat each of the 7 exercise in a row 2 more times with your desired number of repetitions.

It’s better to start off with a lower number of reps so you don’t hurt yourself as well.

Remember, this is the formula I use to get a killer ab workout, so make sure you approach it slowly at first, or you’ll definitely be sore the next day.

Hoodia and Exercise

Just like a car uses fuel for gas, our bodies run on the fat and sugar that circulates in our blood. When we are sedentary our bodies do not produce the hormones that trigger the brain to release fat cells to burn as fuel. This is because your body simply does not burn fat if it feels that it does not have a reason to deplete the tissues of fatty deposits.

If you exercise hard enough and regularly enough, your body learns to first use up all of the glucose in the bloodstream and then start burning up fat cells after all of the glucose is spent. The fat then circulates to the muscles that need fuel and over the long term the result is a leaner trimmer and well toned body. Sadly, if you do not exercise enough your body will simply burn glucose and no fat.

Exercise in general plays an important role in maintaining a healthy body. Eat healthy foods in reasonable quantities and exercise regularly to maintain good health, and your body will find a healthy weight naturally. As an added bonus the more you exercise, the faster your body will run out of glucose and start using your fat cells as energy.

Hoodia helps you exercise more efficiently by providing you with the stamina that you need to perform your exercises. The trouble with most diets is that they rely on food deprivation, which often leads to exhaustion and fatigue. This makes most people unable to complete their exercise routines and can also lead to cravings and binge eating after a work out. Hoodia does not leave you with feeling deprived as you simply do not “want.”

Whether you are dieting or not you should be on a program of regular exercise anyway. The significance of regular exercise goes beyond the physical benefits. It produces a positive mental attitude, improves self-confidence and bolster self- esteem.Another benefit of regular exercise includes a reduction of stress, anxiety and depression, which can be brought on by dieting itself, and can lead to overeating.

Never forget that Hoodia does restrict your caloric intake. Restricting your caloric intake can cause your metabolism to slow down. Exercise can help to reduce this effect. Not only does exercise itself burn calories, but it causes your metabolism to stay elevated for a period of time after you finish exercising.

Exercise Program with Treadmills

Women who are pregnant will get a fantastic workout. Endurance is built which helps with labor because it is low impact and cardiovascular in nature. Treadmills are not that expensive especially the lower end models and they are easy to use. Losing weight and body fat is possible with the use of a treadmill.

It is a non-physical benefit that treadmills don’t take up a great amount of space. If space is an issue you can find manual treadmills that are powered by your movement only and they fold, if space is an issue, although some could take up a whole room.

Doing research and talking to professionals will help you find one that would be appropriate for you. The best idea is to take a look at different models. What features are you looking for on your treadmill? There are some things you should be aware of when looking at assorted models.

All you want to do is workout and this can be overwhelming. Your machine size can be affected by the type of motor it has. Most importantly you should check out the belt trackers. It’s the movement type and running belt placement as you workout.

There should be no jerky movement you want a belt that moves easily over the rollers. Did you see the belts at the checkouts that jump and start all the time? If your treadmill movement is like that injury could result and there could more impact on your joints than necessary.

The belt’s length and width is something else you need to look at. If the belt is too short you could end up “running off” the end of the belt. If the treadmill belt is too narrow, it may not support your stance. Try out, if possible the machine you really want or something very similar.

The incline’s type and percentage will affect your workout and the impact on your joints. Most treadmills allow you to adjust the grade of the incline, as you progress, to be as if you were climbing a steep hill. The speed of the belt should also be adjustable.

Have you read the manual and learned what the minimum and maximum speed is? You will be better able to plan your workout with this knowledge and make it more effective. One of the primary features you should look for on your treadmill console is a heart rate monitor.

A workout can be made more beneficial by knowing your resting and target heart rate-the highest rate you can attain safely and get maximum benefits. Your console should show your speed, your time, and the distance you traveled.

It is vital that your learn how to run your treadmill properly before you try to use it. The control panel should be very easy to read. Do you need the software program to use the control program? Your preference should be for a quiet treadmill. A bit of noise is normal, but you don’t want it to be unbearable.

Is the noise level within comfortable limits? The belt should be of a particular thickness, what is it? You want a belt that is thick enough to last for a long time, a belt that is too thin could wear over time. Belts can begin to stretch.

Check your belt for stretching, cracks, or other problems, if you want your treadmill to last. Take consideration of how heavy your machine is. Some companies will make it your duty to bring it in the house and set it up, they will only go as far as your door with it. The appearance of your machine is important because if you don’t like it, you will be less likely to make use of it.

Is it going to be easy to store when not in use? It is most likely that it will remain in the same spot when not in use, you will need to decide, if this feasible for you. Place your treadmill away from walls to keep you from getting hurt. It should be placed about eight feet away from any wall, ledge, or windows.

All the wires and the power supply should be put out of the way or taped down to prevent someone from falling off the treadmill while getting off. Here are some tips on using your new treadmill. In order to make sure your machine is set at the appropriate speed, straddle the belt before you get on it. Look straight ahead as your feet will follow your eyes. You should stay in the center of the belt in order to prevent slips and falls.

Walk Way To Better Health

Walking promotes better circulation and respiration. It may actually lessen the chances of heart attack by opening up the narrowed areas in the coronary blood vessels as shown by some evidence in clinical studies. Walking may increase the elasticity of blood vessels decreasing the likelihood of stroke, which is sometimes caused by the rupture of blood vessels under pressure. Living a sedentary life, coupled with diabetes, high blood pressure and smoking, necessitates weight reduction especially for overweight and obese individuals.

Obesity is usually associated with premature death, disability and many other diseases notably hypertension, heart disease and respiratory disorders. For these reasons, exercise and good eating habits are important in maintaining a healthy lifestyle.

There is a wrong perception that exercise increases the appetite. On the contrary, there are studies that suggest that exercise decrease appetite by regulating the brain center that controls it. It redirects the blood flow away from the digestive tract; and stimulates the utilization of blood fats, instead of blood sugar, by the muscles. An estimated 120-150 calories are burned every hour by just strolling at 1 mph while 240-300 calories per hour are burned by walking at 3 mph. It takes 3,500 calories to be burned in order to lose one pound just by walking at a moderate pace. An hour a day walk can burn up to three pounds in one month.

Walking can actually flatten and make firm your abdomen and at the same time eliminate that doughy look in your thighs. A less active lifestyle, sometimes brought about by retirement hastens the aging process. Once the aging process accelerates then you become more and more vulnerable to physical and psychological problems. Retirement from work should not mean retirement from everything else, including exercise. You should always continue being active and physical even during your retirement years. Retirement should not mean endless hours in front of the television with a continuous supply of food. Rather you should try to continue an active lifestyle by incorporating exercise in your retirement routine.

Walking daily with your loved one or a friend will not only improve your physical health but will also create a stronger bond between the two of you. An effective walking routine consists of a 45-60 minutes walk at least three times a week. At the beginning, however, a six-week conditioning period is recommended, especially for older people or those unaccustomed to exercise. Start with a 15-minute walk every other day for two weeks then gradually increase it to 30 minutes the next two weeks, then working up to four 45-60 minute sessions a week. Comfort and time spend are the two primary concerns when walking. Be regular and consistent. Try to walk at least three times a week and no less than. A walking routine broken into several minutes a day is as effective as an hour of continuous walk. Although walking is the safest form of exercise, try to consult your doctor before starting your regimen. Avoid walking immediately after meals. If you become tired, stop and rest. Don’t push your body until you’re gasping for breath. Wear comfortable shoes and walk smoothly, putting energy into each step.

Ways to Fit Fitness In

Determine when you could realistically spend time exercising

When starting a new activity, you have to first realistically determine when you can DO that activity. If you are busy driving home from work or cooking dinner at 5pm each night that will not be the time of day to try to exercise. So, pull out your calendar and put some serious thought into when, every day, you could do some type of exercise. Don’t worry about what that exercise is, just determine the time and how much time it would be.

Example: You really would like to go to bed earlier each night. This may be the motivator you’ve been looking for, because if you went to bed earlier, you could get up earlier, and then exercise.

Example: You really could use a break from work in the middle of the day. You often take a couple hours for lunch just to escape work, so this could be shortened to also include some type of activity. There is a racquetball court not far from work and you have some old college buddies who might be interested in a lunchtime game or two.

Example: If you exercised first thing in the morning, before other activities, it would be done each day without guilt. You really do have the time if you do it first thing but you just let yourself sleep in each morning.

Example: There is just no place on your schedule that you can find a continuous 60 minutes you are willing to commit to exercise. However, you could do 20 minutes in the morning, 15-20 minutes at lunch, and 20 minutes in the evening.

Investigate what activities you would like to do

Again, it has to be something you’re going to enjoy, or it won’t matter that you found the time! So, consider all options that are realistic. Do you have a pool that you would enjoy using? Look into group exercise classes at clubs near you, or perhaps the local “Y”. Some people do better if they are committed to show up somewhere, others prefer to do it at home and not have to dress to come and go.

Sit down and make a list of all possibilities as well as all locations you would like to look into. Consider finding an exercise partner. Maybe you would enjoy taking a walk with a neighbor, family member or friend.

Example: Several friends have invited you to join their basketball game once a week after work. You have thought about it but never follow through.

Example: You see two neighbors out walking each morning. You know them both but have put off contacting them to see if they would mind a third person.

Example: A workmate has been taking a Yoga class at lunchtime each week. She has invited you several times but you have always found some excuse to avoid it.

Example: You have a treadmill at home that stores blankets. You can clean them off and use it in the morning and night, and at lunch you can go for a walk with workmates who take a 15 minute walk each day.

Put it on your calendar

Especially when you first start a new activity, if you don’t write it down, you may forget about it. This may not be because you are trying to avoid it, but seriously because it’s not a habit, yet. Also, the busier you are, the more important it is that you include it on your calendar. For some people, if it’s on their calendar, they take the activity more seriously.

For example, I recently started taking Pilates classes, but they have to be entered into my calendar because it’s between clients in the course of my day. If I did not have it on my calendar, I may forget and schedule clients in that time.

Prepare ahead for the activity

The more prepared you are, the more likely it is you will do it. If you exercise first thing in the morning, have your workout clothes out and ready to put on. If you walk during lunchtime at work, make sure you pack a bag that has your shoes and any change of clothes for the walk.

Another example of preparing would be if there is a class you’d like to take but you have scheduled another appointment for that time. If it’s an appointment that can be moved, move that so that you can create a habit with your new exercise class.

Get 6-Pack Flat Abs

Abdominal Exercise

  • Lie on the floor with your arms across your chest or your hands clasped behind your head.
  • Keep your feet on the floor or raise them.
  • Tighten your abs and slowly curl your shoulders up off the floor one inch.
  • Curl your shoulders up toward your knees until your shoulder blades come up one to two inches off the floor.
  • Hold this position for one to four seconds before slowly returning to the starting position.

Leg Raise

  • Grasp the back of chair to support your body.
  • Hang your body straight down.
  • Keep your knees slightly bent throughout the entire movement.
  • Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. NOTE: For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.
  • Keep the movement fluent, slow, and controlled.

Knee Raise

  • Lie back on the floor. Keep your legs straight and back flat.
  • Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position.
  • Keep the movement fluent, slow, and controlled.

Sit Ups

  • Lie back on the floor. Hook your feet under a desk or other heavy object to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body.
  • Slowly curl your body upwards to your knees and slowly descend back down.
  • Keep the movement fluent, slow, and controlled.

Yoga Versus Pilates

Yoga – It came way earlier

Yoga has been around for over 5000 years. It is something much more than just a way of exercising. In fact, it is a lifestyle change that many people need to take seriously. This type of program is centered on the spiritual healing of the body as well as the physical aspects. It uses a wide combination of breathing and movements to get the body back into its targeted range. Yoga is something that encompasses the entire lifestyle in ethical, spiritual and physical form.

It is important to note that yoga is centered on meditation and that the poses that are done are done to allow for better concentration and better meditation abilities.

Pilates – It’s a whole different animal

Pilates, on the other hand, is a physical healing process that uses movements and breathing to work. In Pilates, the body is taken from one movement to the next in a fluid change. This allows for continuous improvement in the body in a normal way. Pilates uses Contrology in its dance form. In this, the poses that are done are more fluid and provide for a more natural movement from one to the next.

Both of these types of programs allow for individuals to improve in their health and well being through breathing techniques. Controlled, regulated breathing is very important to the success of yoga or Pilates.

Which Should I Choose?

In order to know which of these you should choose, the best way to know which the better choice is for you is to actually give them a try. Sign up for a couple of classes and give them a try each. Which methods and processes do you feel more comfortable with? Which works the best for your lifestyle? The choice between yoga and Pilates is something that you need to make on your own.

Yoga Blankets

It is the best thing which can be used for comfort and does not allow the cold floor make any difference to you. It is comfortable in doing all your poses while sitting, sleeping, kneeling as the blanket provides the shield against the cold and a warm feeling.

It also helps in avoiding the neck and shoulder strain when you are doing the shoulderstand. You can use the stack of blankets to increase your height. There are different kinds of blankets to be used according to your needs and wants. These are machine washable to make your work much easy. Most of these blankets are made from natural materials. These are very durable blankets which are machine pressed. These are wide enough sheets to do all the required asanas.

These blankets can be used for the poses like Sirsansana (headstand), Sarvangasana (shoulderstand), Bikram Yoga, Ashtanga and Savasana (corpse pose). These would provide the warmth needed by your body while doing the poses. The colors can be one or a blend of two or three colors for the people who require something more. You can also get blankets which are not made of wool but some other material. Some of these blankets are also hand woven.

All the poses and exercise can be easily done with the help of these mats. These are very useful in doing the breathing exercises as well as the normal poses. These poses would help in every part of your life. The illness, disease and stress are all gone once you start off with these yoga poses.

Yoga Helps Lower Blood Pressure

It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.

The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.

They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles, and also help you breathe easily. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.

Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.

There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. Usual practice of these asanas regularizes blood pressure, so lower blood pressure when it’s abnormally high.

At these previous asanas you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.

Real Power of Yoga

The combination of both physical and mental activity in order to reach the inner soul by producing some amount of energy is the real meaning of Yoga. One should have to know the power of Yoga.

Let’s look at the benefits of Yoga.

  • To get better body image: Focusing inward while doing yoga will help you get the better structure to the body.
  • Mindful eating: You will get an advantage of feeling on what you eat.
  • Heart benefits: By doing yoga regularly can help to lower the blood pleasure and cholesterol.
  • Weight control: yoga is the best action to perform to lose weight.
  • Overall fitness: Practicing the yoga several times a week will help to maintain the overall fitness very well.

Usually, the more you perform the more you get. The yoga includes other assets.

  • … Will help to calm your mind and trains body.
  • … Yoga fits for everyone and yoga doesn’t need any special equipment.
  • … Improved sleep, digestion.
  • … Increases flexibility, muscle strength, and blood flow.
  • … Balanced metabolism, help you focus, and strengthened bones.

The spiritual types of yoga:

  • Law of pure potentiality: Knowing who we give us the capacity to fulfill any dream we have. When we are in conformity with nature, we develop a bond between our ambitions and the strength realize these desires.
  • Law of giving and receiving: The law of receiving is equaled by the law of giving. In the universe, everything is operated through dynamic exchange. We don’t have a right to stop the flow of nature.
  • Law of karma: If you can joyfully involve yourself in any activity, that is karma. If you do it with great effort, only karma will come, not yoga will happen.
  • Law of least effort: You can most simply accomplish your craving when your actions are driven by love, and when you exhaust the least achievement by contributing no struggle. In this way, you strike into the limitless organizing capacity of the universe to do less and attain everything.
  • Law of intention and desire: The entire universe is the mixture of energy and information. They both exist in everywhere. The quality of importance in every intention and desire is the tool for its fulfillment.
  • Law of Dharma: Everyone in this world has a dharma to do in a lifetime. By showing your unique talents and specialties to the others, you will get unlimited love, abundance, trust and real fulfillment in your life.
  • Law of Detachment: The law of detachment states that in order to drive anything in the physical universe, you must surrender out the connection to it.