Reduce Waist Size Fast

Contrary to popular belief ab exercises are not the best way to reduce your waist size. Every time I step into a gym I see people spending tons of time concentrating on ab exercises. Although they may help you strengthen the ab muscles, they will never burn the fat off your waist line. Ab exercises simply do not increase your metabolism enough to burn the fat and get the results you are looking for. So forget about doing hundreds of crunches, situps, leglifts, and hours of cardio.

The most effective way to reduce your waist is to do full body exercises. Working the legs, chest, and back are multi-joint exercises that can increase your metabolic rate for up to 48 hours. Once the fat burning hormones are released that fat around your waist doesn’t stand a chance.

So when you go to the gym have your workout planned. Do bench presses, squats, dumbbell presses, and other exercises that concentrate on the big three areas – legs, chest and back. Leave the cell phone at home and don’t use gym time to socialize. You need to make your workouts intense. Maybe 30 seconds between sets and 2 minutes between exercises.

As always nutrition is important to lose fat. Whether it be around your waist or anywhere else. All the crazy diet plans out there will deprive you of either carbs, protein, or good fat. Don’t mess with your bodies system with the not so healthy diets. Learn to eat 6 well balanced meals throughout the day. Give your body the ingredients it needs to run properly.

Setup Total Body Workout

Why do they make this mistake? Simple, it is what is presented to them in every magazine they read, and website they click on. However, novice trainees lack the neuromuscular coordination that is required to stimulate enough muscle fibers that would require a week of rest. Not only that, but a total body workout composed of compound exercises will stimulate a greater hormone response in the body than any split routine cut out of a magazine. I have witnessed and talked to many trainees that frequent the gym with nothing to show for it. Quite simply, they are working out all wrong. A three day per week total body workout can produce more lean body mass than any split routine when utilized correctly.

A total body workout should be set up from largest to smallest. This means you train the largest muscle groups first, and your smaller muscle groups second. Your largest muscle groups include your legs, chest, and back. Shoulders, triceps, biceps, calves, and abdominals are your smaller muscle groups. For instance, triceps play a secondary role in all pressing movements. If you were to train your triceps first, your strength on bench press, or shoulder press, would be drastically reduced. Same goes for biceps. Training your biceps before your back will hinder your strength on all pulling exercises ,such as pull ups and rows. Remember, largest to smallest.

Next, you want to put your most physically demanding exercises first. Squats, deadlifts, and bench press are the big three. These are exercises that require the most energy and focus. This is not to say that squats cannot be done at the end of a workout, but you will severely limit the effort you can put into them if you do. As a result, your overall progress will be limited, too.

Example Workout #1

  • Squats (3 sets x 10 reps)
  • Hamstring Curls (3 sets x 12 reps)
  • Bench Press (3 sets x 10 reps)
  • Bent over Barbell Rows (3 sets x 10 reps)
  • Seated Dumbbell Shoulder Press (3 sets x 15 reps)
  • Barbell Curls (2 sets x 15 reps)
  • Triceps Pushdowns (2 sets x 15 reps)

Example Workout #2

  • Deadlifts (3 sets x 8 reps)
  • Hamstring Curls (2 sets x 12 reps)
  • Incline Bench Press (3 sets x 8-10 reps)
  • Pullups (3 sets x Failure)
  • Lateral Raises (3 sets x 15 reps)
  • Alternating Dumbbell Curls (2 sets x 15 reps)
  • Overhead Triceps Extensions (2 sets x 15 reps)

Notice the layout on both of these examples. The most demanding exercises are done first, with lower rep schemes. The lower reps for the first exercises are chosen because they will help build strength and lean body mass. The higher rep schemes towards the end of the workouts are more for muscular endurance. It would be extremely taxing to do heavy weights, and lower reps, on every exercise, which most novice trainees cannot recover from.

Fitness Ball

A fitness ball is an essential device in exercises as its unstable surface compels multiple muscle groups to work together to stabilize the body while performing the exercises, improving strength, balance and coordination. In this way using the ball helps develop the use of the core muscles.

The core muscles refer to your deep abdominal muscles, back extensor muscles, and your hip muscles. These muscles are all important since they support your lower back and provide a stable foundation for your body, and are considered to be vital in relation to stopping lower back pain.

There are a variety of ways that you can use a fitness ball. One way is to perform free weight exercises for your upper body while sitting or lying on the ball. This will require you to employ your abdominal muscles. Using the ball in this way, will not only strengthen the major muscle groups of your upper body as per the standard exercise, it will also train a variety of stabilizers that are not trained in the standard exercise.

You can use the fitness ball to perform a variety of weight free exercises. For example, you can perform push-ups with your hands or feet on the fitness ball. This is an effective exercise for your upper extremities as the unsteady surface of the ball forces the muscles of your arms, upper back, shoulder blade muscles, abdominals and lower back to increase their involvement.

You can also perform exercises like crunches on the fitness ball. Crunches are usually done on the floor, but when they are executed on the fitness ball, they become more difficult with a longer range of motion. This is because the fitness ball allows you to lay your upper back down on the ball and opens up the ribcage. This allows for a much longer range of motion and more focus your abdominal muscles.

Fitness balls can also be a valuable tool in nearly any exercise because they offer variation to your fitness exercises as well as making your body work harder. By exercising with the fitness ball, you have an opportunity to strengthen your core muscles and reduce your chance of injury.

Get Brady Quinn’s Body

One of my jobs for Men’s Health is to film exercise videos. And recently, I filmed the exercises from Brady Quinn’s workout that was featured in the magazine.

The weightlifting exercises in Brady’s workout include the front squat, the bench press, some dumbell rows and deadlifts, pullups, and even stability ball leg curls. These exercises are perfect for building a great, muscular physique as well as improving performance. You really have to see them performed properly to understand the benefits.

According to Men’s Health, “Brady Quinn’s workout centers on exercises that build strength, stability, speed, and power in the least amount of time. Quinn trains his upper body and lower body in every workout, with basic, muscle-building exercises that keep his metabolism elevated.”

The front squat is a tough version of the regular squat exercise and works almost every muscle in the body. Your abs get a heck of a workout, even though its a leg exercise. Brady will get bigger, faster, and stronger with this type of exercise.

The workout was designed by one of the experts at the Athlete’s Performance Gym in Arizona, and I think that’s where Brady trained and did his workouts in preparation for playing football in the NFL next year.

And many people might be surprised that Brady’s workout included the bench press. But the experts at Athlete’s Performance know how to do the bench press right and reduce the stress on his shoulders. In fact, Brady did 24 reps of the 225 bench press test at the NFL combines. That is unheard of for a quarterback!

I also like the Close-grip Bench Press as a variation of the normal bench press. And that was one of the exercises in my recent workout designed by Strength Coach, Jason Ferruggia.

To do this exercise, make sure you tuck your elbows into your sides to get maximum triceps effort, and focus on pushing yourself away from the bar. That protects your shoulder, and works your triceps more than your chest. A great variation for your arm day training.

So if you want to build mass and get strong, stick to the basics like Brady Quinn and Jay Ferruggia. Squat, bench, row, and pull your way to strength, power, and a better body.

Keeping Exercise Fun

Unfortunately, most people expect immediate results when undergoing a fitness program, and expecting so often leaves people disappointed when they don’t meet those high expectations. If you stop and think logically about how it took you possibly three years of living a sedentary lifestyle, eating fast food, and not exercising, then it is logical not to expect to drop 20 pounds of body fat and gain five pounds of muscle in the first month!

Rather than expect immediate results, you should focus on taking it one day at a time and look for the enjoyment and feeling of fulfillment in your new lifestyle. Trust that your efforts will pay off, and look, listen, and feel how your body is changing. It will surprise you how in-touch you can actually become with your body over the course of a few years. Observe whether or not you feel an increase in energy, or possible you are hungry more often than you were before (signifying an increase in metabolism). You may notice a feeling of rejuvenation for life–you’re now looking forward to each day because you’re feeling good! Along with that may come feelings of optimism and maybe even improved relationships with loved ones. Possibly you won’t require as much sleep as you did before. You’ll probably be surprised at the impact the exercise can make on your life.

These are things that most people overlook when passing judgment on their newly undertaken fit lifestyle. It is obviously important to achieve physical results as well, like changes in body measurements, weight, and the way your clothing fit, especially if your life depends on it, but don’t overlook the intrinsic changes along the way.

So remember to give yourself some time and don’t expect immediate results. Instead just try and learn to enjoy the process. It actually feels good to feel good!

Never Too Late to Exercise

You’ve heard about the benefits that consistent exercise bring, but what if you haven’t been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:

Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It’s no wonder that Dr. Robert Butler, of the National Institute on Aging, once said “If exercise could be put into a pill, it would be the single most prescribed medicine in the world.”

Imagine if a pill could offer all of these benefits (without harmful side effects):

  • Substantially reduces the risk of coronary heart disease and osteoporosis
  • Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
  • Helps to achieve and maintain a healthy body weight
  • Contributes to healthy bones, muscles and joints
  • Helps relieve anxiety and depression
  • Promotes well-being and reduces stress
  • Is associated with fewer doctor visits, hospitalizations and medications
  • Helps prevent and treat chronic medical conditions associated with old age
  • Increases energy levels and promotes sound sleep
  • Strengthens immune system

I know that I would take that pill – wouldn’t you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.

Excuses, excuses, excuses…

I know what you are thinking. Those benefits sound great, but I can’t exercise because:

  • Exercise is painful. Not if you do the type most suitable for you.
  • Exercise is boring. Most people who exercise find it to be quite enjoyable.
  • Exercise takes too long. It only takes 30-60 minutes a day.
  • Exercise is confusing. Not when you work with a trained professional like me.
  • Exercise if for young people. Studies have shown that exercise if for all ages.

Backup Fitness Recovery Plan

Give Yourself a Break

One of the most important parts of this fitness recovery plan is not feeling bad because you got off track for awhile. If all you do is feel sorry for yourself because of how bad you are for getting off track, you’re not going to get anywhere. Just realize that life happened, and then start to take control again and move on. This is the quickest way to fitness recovery. Remind yourself of your lifetime fitness goals, and draw on them for encouragement.

Modify Your Original Plan

It is also a good idea to develop a new version of your original plan as well. It could be that the plan you were on before needs some revisions before your mind will allow you to get back on the plan again.

Ease Back In

Also, you may have to ease your way back into working out consistently. Consider it as a way of starting over. This also depends on how long you’ve been off, but don’t plan on just hitting everything full force again the first week. This is the same advice that you would probably give to someone just starting to exercise for the first time.

Let Go of the Past

We will all have setbacks from time to time. But remember that there is always another chance to get back on track and reach your lifetime fitness goals. Don’t let the mistakes of the past hold you back from what you can still accomplish!

Size A Walking Stick

If you’d prefer to measure for your own stick then this simple guide should give you a good idea of how to get the best result.

In the first instance put on your ordinary walking shoes and stand as naturally upright as possible. Allow your arms to fall to the side with a natural bend allowed at the elbow. Then, using a tape measure, get someone else to measure the distance from the wrist joint down to the ground. This should give you the ideal size for your stick.

Obviously some people require, or prefer, a shorter or longer stick but this should give you a starting point from which to decide upon your personal preferred length.
If it isn’t possible to measure for the stick then a simple calculation can be used to get a rough idea of size.

Convert a person’s height into inches (for example 5’6″ = 66 inches.) Then simply divide this number in half to get the size of stick, in this example 33 inches.

Toning Abs

The first thing you need to know about toning your abs is that there is more than just one set of abdominal muscles that need to be worked on. In fact there are three, and each of them require equal amounts of attention or your entire workout plan can be rendered ineffective. The three muscle groups you need to concentrate are your rectus abdominis, your obliques and your transverse abdominus.

The rectus abdominis is the muscle group that is most commonly associated with the “six pack” although it is not the only one responsible for ripped abs. We’ll get to this part of toning your abs later, but first you need to concentrate on your transverse abdominis. This is the muscle that runs underneath your rectus abdominis and wraps around the lower part of your rib cage. Apart from protecting your internal organs, this muscle is responsible for both your core strength and your core stability.

This part of toning your abs is the most difficult, but is the most essential part of having a well developed abdomen. Doing deep breath-and-release exercises or water exercises are both good ways of developing your core abdominal muscles. Deep breathing exercises like the Vacuum are done by filling your lungs to capacity, then breathing out while sucking your stomach in. Hold at the point where you feel your muscles tighten for two to three seconds, then release. Do sets of eight if you can, and do them every day!

Training your obliques is something that a lot of people neglect, but they are one of the most important muscle groups if you are toning your abs to look good. Men’s Health Magazine asked women all over the world what the sexiest muscles on a man were, and the obliques came out top almost all over the world. To tone these muscles simply do bicycle twist crunches. Lie on your back in sit up position, clasping your hands behind your head. Bring one knee up to your chest, and contract your stomach muscles to lift your shoulder blades off the ground. Point your left elbow at your right knee, then do it the other way. Try to do six on each side per set if you are looking to lose weight.

When you are toning your abs, the rectus abdominus muscles are actually the easiest to work with. Performing three sets of the double vertical leg lift will give these muscles definition within a few weeks. Lie on your back and lift your legs 90 degrees to the ground. Cross your ankles, and clasp your hands behind your head. Now contract your stomach muscles to both lift your feet towards the ceiling and your shoulder blades off the ground. You should feel it start to burn all over your abdominal region.

Fitness in Your Hands

  • Our heart pumps blood to the whole body therefore it is essential that we keep our heart healthy. It should work at its maximum capacity for at least 20-30 minutes every day. Do anything that totally exhausts you for 20 minutes. You can brisk walk, run or climb stairs instead of taking an elevator. Exhausting your heart for 20-30 minutes per day keeps your energy level high all day.
  • Join a gym or any other exercise program which you can follow regularly. Working out daily or at least 4 times a week not only keep you physically fit but also frees you of stress and tension.
  • If joining a gym or going to gym is not possible regularly, buy fitness equipments and exercise at home whenever you get time. Moderate exercise can be done anytime of the day. Treadmills or exercise bikes and many other types of equipment are quite effective in keeping you fit. Investing on fitness equipments is always better than to spend money on treatments later.
  • Make exercise your part of life, like using stairs instead of elevator or parking your car some distance away so that you need to walk to reach it (of course if you are not in a hurry ).
  • Yoga is a good way to remain fit physically as well as mentally, but it requires some degree of regularity and discipline to achieve maximum gains.