Ways To Flatten Your Belly

  • Drink a lot of water. This cannot be stressed enough. If you are involved in any sort of strenuous physical activity you need to stay hydrated.
  • Do some cardiovascular exercise for a minimum of 30 minutes 3-4 times per week. Cardiovascular exercise will help burn the fat that is covering those sexy six pack abs that you know you have under all that flab.
  • Change your choice of carbohydrates. Go with whole grain breads and cereals and stay away from white bread and rice. White breads and rice break down into simple sugars and are retained by the body and stored as fat. Whole grains are a healthy alternative and provide roughage.
  • Do not eat before bed time. Eat your last meal 4-5 hours before bed so your body has a chance to digest your food and run it through your system.
  • Follow a good abdominal routine every day. Yes, abs can be worked every day. Just make sure to change up your routine and work different parts of the abdominal each day so you do not get bored.
  • Break up your meals into smaller portions and eat 5-6 times per day. This will help boost your metabolism and also help keep you from getting hungry and snacking between meals.
  • Start a weight lifting routine. Muscle is an active tissue. It burns calories even in a resting state, unlike fat that just sits there.
  • Get plenty of rest. Muscle needs time to repair itself. As you exercise you tear down the muscle. Only with rest and proper nutrition can you rebuild it.

Do not forget. Six pack abs can be attained with a little self discipline and planning. These 8 ways to flatten your belly are just a part of an overall healthy lifestyle.

Aquatic Exercise Benefits

Water provides resistance in multiple directions. It works muscles on both sides of a joint during the same movement. For example, in the water, a typical bicep curl will make both the biceps and triceps do work. Walking in water is double the workload of walking on land, if the same speed is maintained. Water provides twelve times the resistance of air. With the lungs submerged in the water, breathing is more difficult and strenuous, as the lungs must be inflated against pressure.

Those exercising in the water can perform plyometric exercises without the impact of doing them on land. They can also perform sport-specific skills, especially balance and agility drills, without the fear of falling.

Trainers and therapists who put their clientele in the water can work on the following: aerobic conditioning, strength and muscle toning, joint range of motion, proprioception and balance, core stabilization, posture, and functional exercise. Clientele who respond very well to aquatic exercise include those with arthritis, knee or hip replacements, spinal fusions, carpal tunnel syndrome, osteoporosis, pregnant women, and those needing stroke rehabilitation.

Athletes looking for a good cross-training workout also respond well to aquatic exercise. Runners and triathletes can get a workout with less impact on their joints. The client does not need to know how to swim to be able to train in the water.

There are some differences found in water exercise that those unfamiliar with it need to be aware of. When working out in water, an exercisers heart rate will be lower, but the cardiovascular benefits will be the same as when working on land. This is due to two reasons. First, water dissipates body heat more effectively than air; therefore there is less stress on the body. Secondly, due to water’s hydrostatic pressure and decreased gravity when in the water, blood flow is less stressful on the body, so it becomes easier for the body to pump blood back to the heart. Despite these factors, the cardiac output (CO) is the same as working on land.

Exercising in water produces some less thought of benefits for pregnant women. The hydrostatic pressure of the water provides improved circulation, which leads to decreased pain, discomfort, and severity of varicose veins that form during pregnancy, as well as relieving some of the discomfort associated with increased swelling in the body. Exercising in water helps correct some of the postural problems associated with pregnancy. Pregnant women are also able to do abdominal exercises easier in the water than on land. They are able to move with more grace and agility in the water, which increases their self-image and makes them feel better about themselves.

Stroke survivors also benefit greatly when working out in the water. They are able to work on range of motion, strength, flexibility, and coordination. They are also able to work on posture, balance, coordination, and gait without the risks of falling. Aquatic rehabilitation reduces pain and stiffness and increases a stroke survivor’s ability to relax. It increases mobility and strength for transfers and ambulation, as well as increasing self-esteem and confidence. Water provides resistance without needing to grip a weight or a band, if the patient has lost grip strength due to their stroke.

Water exercisers should be aware of some of the properties of a decreased-gravity environment in order to get the best workout. If the water is at waist height, fifty percent of one’s body weight is supported by the water. At the chest, it is seventy-five percent. At the neck, it increases to ninety percent. The higher the water level, the less control one will have over his motions. In general, women will float easier than men because they carry more adipose tissue, especially in their hips. Athletes with more lean tissue in their legs will also have a harder time floating. Increasing the difficulty of movements is done by changing one or more variables: speed of movement, utilization of the surface tension of the water, increasing the lever length, changing the water depth, or changing the plane of the movement.

Choose Among Fitness Programs

There is seriously no point beginning a fitness program that requires daily workouts if you do not have enough free time every day. It is also a grand waste of time if the fitness program consists of exercises that you abhor and will regularly avoid. It’s momentous to be logical and choose a realistic plan that it will be easy to stick to.

Variations, a slow progression and assigning rest days are also important to a workout routine. Ensuring that you have all the tools needed at hand including water to hydrate the body will enable a workout to continue uninterrupted. Do not select a program that will overwhelm you and remember to leave time aside for a warm up to stretch the joints before and after the exercise. Keeping a record of progress and maintaining enough flexibility to add new or different features to the routine can help keep you motivated.

The problem that most of us have with fitness programs is the struggle to stay motivated. This happens if our workout routine becomes boring, takes too much time or if we do not see some results fast enough. Setting goals and achievement points can be a great way to stay motivated. Work to complete short term goals and at the same time striving to achieve a long term achievement. If the goals are structured as small steps and realistic, there is less chance of getting frustrated or disheartened and quit completely. Building up at a natural pace can give your body the capability to succeed and accomplishing something for the first time can be a great motivator.

Sticking to fitness programs can also depend on your personality. If you hate to be alone and as a social person, you may find jogging alone every morning a chore so a team sport or a class could be a better usage of your time. Likewise, if you feel that you need time alone to concentrate or focus on your fitness program, joining an aerobics class may not be the best choice for you. It is important to look forward to the workout you choose to perform because if it is drudgery it will become something you learn to dread and avoid.

People who have trained much knows that using a regular workout routine day in and day out can be boring. One very effective way of handling this is trying to fit part of your fitness workout program into your daily activities. Examples of this might be using stairs instead of elevators, don’t drive but walk to your work etc. Fitness programs do not have to be boring, so make it flexible, easy to change and fun; this is the best way to stay motivated to keep on working out.

Swim Spa Workout

RESISTANCE TRAINING

The best upper and lower body workouts include resistance training. But there are only so many hours in a day and only so much time to spend in the gym. A home swim spa can make all the difference if you want to achieve a well-rounded training program. Just hop in the water any time of the day to accomplish your weight training goals with water power.

Swim spas with a powerful current can give you the same results as working out with weights – a lower current equals less weight or crank up the speed for intense resistance. The benefit of training in water is that it supports muscles during exercise and diminishes joint stress. That means using water instead of weights will keep you at peak performance levels without risking injury or putting excess pressure on your joints. A win-win all around. Plus, if you’re healing from an injury, you can still workout in water (with your doctor’s approval) and stay conditioned while you heal. That’s what elite athletes do to stay game-ready as they recover.

CORE EXERCISES

Everyone wants a toned mid-section but tight abs take work. Hard core ab exercises can be achieved by working out against a swim spa current. Look for a swim spa where the current spans the full width of the pool. Then hold onto the side, ramp up the water power and do crunches or pikes against the current. Another option is to use a medicine ball or kickboard for added resistance against the power of the water. With these exercises, you will target your core and round out your exercise and strength training regimen.

RUNNING

The advantage of running in the water is that you fire up the same muscles you would use on land, but the weightless quality of water eliminates gravity-induced pounding on joints. The intensity of running in the water increases exponentially the faster you go. In other words, the harder you work, the greater the resistance, and the better the results! You will achieve the same cardio workout as you would on land with better outcomes. Looking for the different ways to run in the water.

SWIMMING

Every week there seems to be another fitness craze. But one exercise that never goes out of style is swimming. Whether you are a recreational swimmer, elite athlete, or triathlon competitor, you can swim your way to peak performance levels. There are so many great benefits you get from swimming. It is a low impact exercise yet it builds endurance, muscle strength, cardiovascular fitness, and can help reduce stress. Some studies have shown that it can help lower blood pressure, bad cholesterol, and control blood sugar levels. Swimming in a swim spa adds extra benefits. You can program a customized swimming experience to suit individual preferences, monitor your progress, and swim whenever you like in the comfort of your own home.

Functional Training

A few of the greatest benefits to functional training are:

  • Strengthens the muscles your body calls on everyday
  • Prevent injuries that you might encounter in routine activities
  • Develop good form that will make daily activities safer and easier to perform
  • Increase your energy levels so you are more productive all the time

Still not convinced? One of the most common problems that my clients face is back pain.
It can be chronic pain that they think they just have to live with, or occasional pulls or
strains that make the next few days very uncomfortable. By looking at what kinds of
movements they do everyday we first focus on improving their form and then come up with
strength exercises that will re-enforce the smaller, often weak muscles that are responsible
for stabilizing the body while it performs tasks. This has been shown time and again to not
just prevent the occasional injury, but the chronic pain group has been able to finally
be relieved of the pain that has hindered them for years!

Functional workouts aren’t just for the “everyday warrior” either. The Toronto
Maple Leafs’ Gary Roberts credits functional training for his injury come back when he joined the Leafs. For you golfers, any successful golf program must include function specific movements that strengthen the core (think “abs”and back) which is where the power should be generated for your swing. One of my own clients who is an avid cyclist was amazed by the new speed and stamina he found through a routine that included functional training.

Some examples of functional movements include:

  • Squats
  • Lunges
  • Pulling
  • Pushing
  • Rotation exercises

When implementing a functional training program, keep in mind these important considerations:

  • Use all planes of movements (don’t just stand straight forward)
  • Create instability
  • Use gravity as resistance
  • Include speed and reactive training

Some examples of functional movements are:

Squats with a medicine ball

  • You can add rotations, change the speed and even go on one leg.

Push Ups

  • You can use gravity to your advantage here. You can try walking pushups or try putting a quick clap in between each push up performed.

Functional exercises are really quite endless. The best part is you generally don’t need a lot of
equipment. This type of training can be done literally anywhere.

So if you are an athlete looking to improve your sport or simply someone wanting to improve their health, look and feel better then put some functional exercises in your training program and watch for some amazing results!

Women Get Amazing Legs

  • Good bye to machines. While the squat machine and the other leg machines are better then nothing, they are not going to provide the most obvious results for getting the most beautiful legs. These machines are called single joint exercises and target only specific muscles. To get the most out of a workout do exercises that utilize not only the large muscle but also assisting muscle groups and possibly even other parts of the body. These are referred to as multi-joint exercises and examples include: squats, lunges (while doing bicep curls), power jumps, power squats, etc.
  • Choose cardio wisely. Cardio is an important part of a workout but make sure you do the cardio accordingly. If you are wanted to gain some leg definition A.K.A. muscle keep cardio workouts to a minimal. Do not exceed 25 minutes because after this your body will start to break down the hard earned muscle. Also stick to routines that are going to really use your leg muscles. One great form is the stair stepper. Or try doing interval training on inclines.
  • Eat all the right things. With any type of fitness, exercise and nutrition go hand in hand. If you are serious about looking great it is vital to eat a balanced healthy diet high in protein and whole-wheat carbs, but low in fats and sugars. Say good-bye to cokes and processed sugars. I would even suggest taking out diet sodas or at least minimizing them. Stick to water. No only will you feel hydrated but your energy will sore and you will also feel fuller longer. YAY.
  • Do not let a little rain or clouds keep you from the gym. The gym should be as much a priority as your business meeting. Schedule a time on your calender when you know it is time to hit the weights. Getting a great body takes work and work means hitting the gym on a regular basis. It does not matter the time of day for maximal benefits, it only matters that you go. Keep your gym shoes by the front door or lay out your workout clothes the day before so you know you should go.

Stomach Muscle Strength

Toning the Torso

Begin by coming an all fours. With your stomach pulled in, extend one arm in front of you. While keeping this arm stretched, extend the opposite leg behind you. Repeat for an entire set switching sides.

Butt Burner

Begin by lying on your back, using a towel to cushion your spine. Bend your knees with your feet flat on the floor and put your arms at the sides, like wings on the ground. Squeeze your butt and lift just the pelvis off the floor t about 45 degrees. Hold for 5 seconds and slowly with control lower your body back to the starting position.
Repeat for an entire set.

Crunchless Crunch

Lie on your stomach and relax your body as much as possible. With the lower abdominals try to move your belly button towards your spine, and hold for ten seconds. You can add difficulty by adding more seconds. The goal is to hold it until you can’t feel the contraction. When this occurs let the contraction out.

Simple Bicycle Maintenance

Begin with your bicycle’s chain. Clean this part and lubricate it. Gather some towels or some other rag, newspapers to shield your workspace, an old toothbrush, some WD-40 and some bike lubricant. Once you have your newspapers placed and your bike parked on top of them, grab your WD-40 and, working link by link, spray the bike’s chain and wipe away the gunk. When you no longer can wipe away any grease or other buildups, you are ready to apply the lubricant. Allow a couple hours for the lubricant to really soak in, and then wipe away any excess. This task protects from rust and makes pedaling easier.

It is also essential to lubricate the other moving metal parts on your bike in addition to the chain. For starters, your pedals need lubrication where they meet with the crank arm. Your brake and shifter levels also need lubrication. These are the components located on your handlebars that are used for shifting gears and stopping. Both your front and rear derailleur, the components responsible for moving the chain between gears during shifting, need to be regularly lubricated. These components are composed of many small moving parts, so any buildup could lead to some issues. Next are brake and derailleur cables. These elements are what make your brakes work and are make gear shifting possible. If not properly cared for, these functions will no longer be available to you. And lastly, brake assemblies, which are connected to the frame at both the front and back tires, need proper lubrication so stopping can occur quickly and efficiently.

Regular brake inspection is a good idea as well. Look for proper alignment and debris that may have built up.

Tire testing is also essential. Properly inflated tires will last longer and make getting flats less likely. They also make it easier to pedal and protect your rims.

Top Abdominal Exercises

  • Bicycle Maneuver: Lie on the floor with your knees bent, feet flat on the floor. Raise your head off the floor, and clasp your hands behind your head with your elbows pointing to the sides. Bend your knees to your chest. Now twist your torso and bring your right elbow toward your left knee while simultaneously extending your right leg, keeping it above the floor.

Now repeat on the opposite side, bringing your left elbow to your right knee while extending your left leg. Make sure that you’re twisting your entire torso, not simply your neck. And don’t curl your arms around your head; keep your elbows pointing to the sides. Lift with your abs, not with your neck. Continue alternating sides for 15 repetitions.

  • Captain’s Chair: Sit on the edge of a plain armless chair. Grasp the sides of the seat. Now slowly bring your knees to your chest. Hold for two seconds. Slowly lower your legs, but not all the way to the floor. Continue raising and lowering your legs for 15 repetitions.

You can make this exercise even more challenging by putting all your weight on your hands and holding yourself suspended in the air!

When you become stronger, you can do three sets of 15 repetitions; rest for 30 seconds to one minute between sets. But doing more than three sets of exercise is not necessary, as that’s the ideal number to elicit optimum muscle response.

You can find even more abdominal exercises on audio books. Here’s to attractive abs!

Back Pain And Running

Back pain and running go together because the movement of the leg moving up requires the use of the sacroiliac joint (also called the SI joint). Ideally, when your right leg moves up, the right SI joint moves back.

However, for a lot of people, this joint becomes stuck or locked up and the movement is no longer as smooth and pain-free as it should be or could be. Any time a joint is unable to work as it’s designed it will inevitably lead to pain.

When the SI joint doesn’t work as it is designed, it usually leads to low back pain and hip pain. Many people believe the SI joint is not a movable joint, but this is simply not the case.

Restoring the normal movement to this area and then strengthening the surrounding muscles with specific posture exercise go a long way in stabilizing the area and reducing the likelihood of a re-aggravation of pain in this are.

Another overlooked aspect to back pain and running is the need to adequately stretch following a run. Many remember to stretch before (even though most experts believe you should walk or lightly job to warm up before a run), but do not stretch after they run.