Eight Pack Abs

The identical method that you would go about getting six pack abs, naturally. The only distinction here is that you are now aware of the prospect of getting eight pack abs, and that you can work your way towards this objective. Without this information of course you might never be able to define that added abs pack, but now that you know, well, the rest as they say, is history, true?

But if you’ve never had a six pack, let alone contemplated having eight pack abs, how would you go about getting them? Yes, the same way as for a six pack, but what can you do to first start the process then to make sure that you keep the momentum going and get to your aim without becoming excessively side tracked.

Well, first of all, you should preferably take a good long hard look at your diet and cut out those foods and things which are not only bad for you, but which you know are certainly harmful to you! Starting here, is the best idea and you could do no better than to go out and get yourself a healthy eating book to help you out in your activities aimed at getting eight pack abs.

After checking your diet, you can then progress onto the next step of discovering the right fitness program for yourself. You can do this on your own, or you can consult with a personal fitness trainer or some such professional to help you out. This is probably more efficient than trying to go it alone and you will find that you are getting a superior overall fitness plan than if you were to do it without professional help.

Lastly, when everything else is organized and you know that you have everything in place, and that you are physically fit and able to carry through with your plans, you have only to begin on your course of exercise to get eight pack abs. It’s as simple and as complex that.

Lose Chin Fat

Many experts say the only way to lose chin fat is through weight loss or through surgical or other medical procedures, because it’s nearly impossible to exercise the chin area. They’re right about losing chin fat via these methods, but wrong about exercising the chin and adjacent areas of the face. In fact, if you want to get both the chin fat and tighten up the sags left behind, you need to lose weight and exercise the muscles around your chin.

Odds are if you have a double chin, you have excess weight on the rest of your body that you need to take off. Start with a healthy diet low in calories and fat, and an aerobic exercise program designed to burn calories and fat. Getting down to your recommended weight will get rid of the fat that fills out your double chin, but, especially in middle-aged and older people, the double chin isn’t completely gone because the area under the chin is left “holding the bag,” so to speak. Short of having a chin lift, you may not be able to get rid of the sagging skin, but by toning the muscles in the area, you can tighten the area under your chin.

It’s not been medically or scientifically proven that chin and jaw exercises help eliminate fat from the targeted areas, but neither has it been disproved. If you go to almost any of the weight loss forums, you’ll find many posts about losing a double chin and tightening the area with simple exercises. All these testimonies of positive results must count for something.

Here are some simple exercises that you can use to dispose of chin fat and tone the muscles of your jaw and upper throat.

Open your mouth, gently tilt your head backwards and move your bottom lip over your top lip; hold for 5 seconds and repeat 10 times. Without moving your head backwards take your lower lip of and try to touch your nose with it, repeatedly sticking your tongue to the strengthen mouth and facial muscles. To tighten up a double chin: press your hand to your forehead while resisting with your head and neck. Hold for five seconds, relax and repeat 10 times.

It’s true that liposuction removes chin fat, but it is an invasive surgery. There is the risk of being left with physical damage or an uneven or lumpy appearance under the chin, because liposuction is not a precise art. Before undergoing liposuction, you should also consider the cost and the fact that although some of the fat is gone, without a weight loss or maintenance diet and sufficient exercise, your body will still store fat under your chin, and you’ll end up with a new double chin.

Ways To Increase Vertical Jump

While some people believe vertical leaps are solely based upon leg strength and muscles, an assortment of additional body parts play an important role in vertical jumping. This means a training program focused on the legs, abdomen, and even the arms provides some of the best ways to increase vertical jump. Below you will find a few suggestions to consider when you are interested in enhancing your impressive leap into the air:

  • Leap-ups: Standing with your feet shoulder-width apart, one should jump into the air while looking straight
    ahead. Once they come down about ΒΌ of the way, they should immediately soar into the air. The purpose of this exercise is to train the muscles to better respond to the movements associated with jumping into the air. In the end, an improved vertical leap is the result.
  • Stretching: One of the lesser-known ways to increase vertical jump is through stretching, which provides an athlete with the flexibility needed to gracefully leap into the air.
  • Calf Raises: To start, place your heels over an object that permits them from touching the ground, such as a step or book. The object of the exercise is to go all the way up into the air and then slowly come down. First, complete the exercise using one leg and then switch to work out the other.
  • Step-Ups: With the help of a sturdy chair or bench, place one leg on the chair, and then push yourself off with the help of the other. While in the air, you should switch legs, putting the leg that was once on the ground onto the bench, and place the leg that was once the bench onto the ground. This exercise should involve a specific number of reps assigned for each leg.
  • Thrust-Ups and Burnouts: While standing with your feet shoulder-width apart, you should lock your knees and then jump up with just the help of your calves. When completing this exercise, you should only bend at the ankles. Once you land, you should immediately return to the upward position. Some people also choose whether or not to use their arms during this exercise. To complete burnouts, start in the same starting position as a thrust-up, where the toes are used to propel an individual into the air. This particular exercise focuses on jumping up by relying only on the toes and sides of the thighs.
  • Sit-Ups: In order to strengthen the abdominal core, sit-ups are considered one of the best exercises for
    enhancing explosive energy and the stability necessary to increase vertical leap. While lying flat on your back, bend your knees and raise your torso to your knees (holding the position for a moment) before lowering the torso in a slow motion.
  • Additional Techniques: Athletes looking for more ways to increase vertical jump will find an assortment of
    intriguing and challenging exercises to consider.A couple of recommendations include toe curls, box squats
    with resistance bands, snatch grip deadlifts, reverse hyperextensions, weighted ab routine, and standing
    backward medicine ball tosses.

Total Body Workout

  • First, a dumbell workout. For muscle and strength building, a pair of dumbells are a convenient and simple solution. A vast assortment of muscle building exercises can be had with dumbells.

You’ll want to pick one dumbell exercise for each major muscle group. Do a few muscle groups on one day, while performing other muscle groups on another day (in other words you don’t have to do all the muscle groups in one 20 minute workout).

After you perform a set of dumbell exercise, immediately move on to the next activity, such as…

  • Fitness ball exercises. A fitness ball can add great benefit to a total body workout. In between your dumbell sets you can perform a number of exercises on the fitness ball, most notably you can do abdominal exercises to tighten your stomach, or lower back exercises to strengthen your back.

Pushups, sit ups, and even squats can be performed with a fitness ball, adding to the total body workout.

By going from dumbells to the fitness ball, one right after the other, you can finish up the bulk of your routine in 15 minutes. Then…

  • Finish up your last 5 minutes utilizing something like a punching bag, treadmill, or simply picking an exercise like jumping jacks to round out your total body workout. Here you can go all out and finish up strong by doing an intense 5 minute round on the punching bag, or walking or running strong for 5 minutes on the treadmill, or doing sets of jumping jacks for 5 minutes.

This is a great, intense and effective workout which you can knock out in 20 minutes. You’ll be working everything in and completing an a total body workout which is both super quick and packed with variety.

Physical Fitness For Child

Exercise regulates body fat and increases metabolism so your child will be less likely to be overweight. The risk of high blood pressure, elevated cholesterol levels will be reduced, along with a lesser risk of developing Type II diabetes or heart disease. Your kids will become leaner, with stronger muscles and bones. Physical activity will also improve your child’s sleep pattern and their mental activities on a daily basis.

Not all children have a positive attitude towards physical activities, some children are happy to be included and run around playing until they are exhausted. Others will shy away from getting involved in team sports and other activities. These children often need encouragement from family and friends before they will become interested. One way to encourage physical activity when not at school is to get the entire family involved. This will help your child to gain confidence in themselves by participating with people they are comfortable with. This may also allow them to be able to take that confidence with them to school.

Parents should make it a point to limit the inactivity as well as find motivational techniques to get your kids to exercise. Set limits on how long they can watch T.V. or play video games. There has been a dramatic increase in the time that children spend doing these types of activities. Instead of them just sitting around, try to get your child involved in playing that is physically challenging.

By including simple exercises such as walking to school, riding their bike to a friends, or playing catch in the back yard will be a simple and easy start. Parents can become a positive role model for your children and get the whole family involved in a new healthier lifestyle. Exercise for your child should be fun as well as appropriate for their age. You may want to set up a regular exercise schedule that will include as many family members as possible.

By taking time to learn the value of exercise in your child’s overall health, you can teach them healthy fitness habits that will stay with them throughout a long and healthy life. And if you are one of the luckier ones that reads this article, you may even see some of the benefits of having an active healthy child.

Cardio to Burn Belly Fat

The Australian study compared a 20-minute interval training workout (done 3x’s per week) against a 40-minute slow cardio workout (also done 3x’s per week). Women did the workout for 15 weeks, and only the interval group lost belly fat. The cardio group got practically no results at all.

So spot reduction is possible, as long as you don’t expect slow cardio or endless crunches to do the trick. Instead, you need to use interval training. According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, “high intensity intermittent exercise may result in greater fat loss in the abdomen”.

Basically, interval training burns stomach fat first, over all other sources of fat on the body.

Now we all have heard that spot reduction doesn’t work. If you haven’t, here is the story. For some reason, many people think that by doing tons of crunches, they will burn stomach fat. Unfortunately, that just isn’t true.

In fact, Boucher quotes the following example…

“…researchers have examined the fat content of elite tennis players’ racket arm. The logic here is that if a tennis player uses his racket arm much more than his other arm then the fat content should be less. Racket arms of tennis players usually possess greater muscle and bone mass but similar fat levels.”

So here’s the odd thing about Boucher’s theory…Notice that he’s not claiming sprint interval training done on a bike will burn more fat around your legs. Instead, he’s claiming that interval work done by your legs will lead to a spot reduction of fat from around the belly. Completely backwards to what the beginner exerciser thinks. Boucher also says this interval program will work really well in men with lots of abdominal fat – so its not just for women.

So why do the intervals work so well?

Boucher believes it has something to do with the increase in hormones called “catecholamines” (adrenaline is a catecholamine hormone). These increase after intervals, but not after slow cardio.

Catecholamines are a fat burning hormone and there are a lot of catecholamine receptors in belly fat…so he seems to think the elevated fat burning hormones from intervals ends up leading to targeted belly fat burning.

Interesting theory…we’ll see if they do more research and are able to confirm that belly fat burning hypothesis. Regardless, its great to see studies showing intervals to be more effective for losing stomach fat than slow cardio workouts.

Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now…oh yeah, it was me! I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.

Boucher also recommends a Mediterranean diet (lots of fruits and vegetables)…another commonality with Turbulence Training (that is, the emphasis on fruits and vegetables).

So there you go…Turbulence Training years ahead of this study, but supported by the latest scientific research and the expert’s hypothesis. And don’t forget, Boucher and his group didn’t even throw in the Turbulence Training resistance training exercises…that probably would have resulted in even more belly fat burning and loss of stomach fat.

So forget about hour-long stationary cycling workouts when you can get the same or more fat-burning benefits in 20 minutes. Exercise intensity is the most important factor determining post-exercise energy expenditure and fat loss success!

After a 5-minute warm-up, follow this sample beginner’s protocol:

  • Start at 15 seconds of intense effort (90% of your maximal pace).
  • Follow that with “active rest” (~30% of your maximal pace) for 2 min.
  • Perform 3-6 intervals.
  • Finish with 5 minutes (or longer) of moderate intensity exercise.

As you become more advanced and accustomed to intervals, progress to:

  • Increase your intensity to 95-98% of maximal pace (always hold a little back).
  • 30- to 60-second intervals with only 30- to 60-seconds active rest.
  • Try to keep your active rest the same length or longer than your work interval.
  • Perform 6-12 intervals per session.
  • Finish with 5 minutes (or longer) of moderate intensity exercise.

About Exercising After Baby

The first thing to keep in mind, is no crazy exercise for at least six weeks for a normal delivery, eight if you had a c-section. Your doctor will give you a list of exercises that you can do during the post partum period. Some of them include walking. You will find that slow walking will get your body ready for a higher intensity workout. Yoga might be another exercise your doctor gives you the OK for. It gets your blood flowing and it helps reduce stress, which trust me you might experience a lot of after you bring your baby home. Some of the poses will have to be avoided but you will be able to do the basic moves. You might even be able to find a postnatal yoga class at a gym. As long as you had a normal birth, your doctor should give you the OK to do pelvic tilts. C-section moms might have to wait a little longer before they do any sort of abdominal exercises.

Other things to keep in mind, is to listen to your body. Do not push yourself or your body during your postpartum period. You are not going to be able to go right back to the exercise routine you might have done before you got pregnant right away. Once you are ready though, there are so many benefits to exercising to lose your baby weight. You are going to have a whole slew of new physical demands such as carrying around a baby who is only going to gain weight and get bigger and also loading car seats into cars and lifting strollers in and out of trunks. Exercise will help strengthen you for those new demands.

Exercising or at least keeping up with your walking in your post partum period will give you extra energy which you are going to need and has been shown to help decrease symptoms of post partum depression or the baby blues. Your endorphins kick in and you will get what some people call a natural high.

Outdoor Activities in Houston

If a casual walk is more up your street, you’ll get plenty of exercise wandering round the Houston Zoo, which is located in Hermann Park. If you’re there for a few hours, you’ll notch up a few miles worth of exercise while seeing the monkeys, sea lions and tigers.

If you’re looking for something a bit more extreme, there are always the immensely popular Boot Camps, which are run at several locations in and around Houston. These are designed for people who want to lose weight and get fit, and although they certainly achieve that aim, they are not for the faint of heart. Classes take place in parks around Houston, giving you the chance to enjoy some fresh air while you are testing out your fitness levels.

It’s worth remembering that when you are taking part in any outdoor activity, the weather can play a big part. Check the forecast before you venture out and make sure you put on the appropriate clothing for the activity you are doing. Most importantly, make sure your shoes are suitable and don’t have slippery soles, especially if you are out jogging in the colder months of the year.

If you are really dedicated, you can join the growing band of people who enjoy cycling to and from work during the week, as well as hitting the cycle trails in and around Houston at the weekends. If you always seem to have too much to do at the weekends to fit in any real exercise, this can be the ideal solution to making sure you get more exercise. Some people who live further a-field and work in Houston drive part way and then cycle the rest, taking in the sights as they pedal to work each day – a routine which you could fit into your own lifestyle.

Importance of Muscle Stretching

Stretching is very important for your muscles’ health, it brings oxygen and nutrient rich blood to the muscles and relaxes them. Relaxed muscles will less likely tear or spasm. When you exercise you shorten the muscle; stretching elongates the muscle. I always say, “A long muscle is a healthy muscle.”

I would like to clear up a question that everyone of my clients ask me: “When do I stretch, before or after my workout?” The answer is simple, BOTH! It is essential to do a warm-up before your workout to decrease chances of injury, increase your core temperature and mobility in the joints. Once the body is warmed up then you should stretch out the muscles that you are going to work out, if not all the muscles in your body. Then do your workout, followed by a cool-down including a full body stretch.

Why should I stretch:

  • Prevent injury (a strong flexible muscle resists stress better)
  • Reduce muscle tension and relax the body
  • Increase speed and range of motion of the joint
  • Prevent post exercise muscle soreness
  • Help with co-ordination by allowing easier movement
  • Maintain current flexibility level into old age
  • Develop body awareness and feels good
  • Improve muscle balance

Calories Burned

  • Increase the incline – the incline is an excellent tool when you are aiming at burning as many calories as possible. You could increase the incline intervals between the workouts and see the difference. The result of this method is that the burning of calories would continue steadily long after you have stopped exercising.
  • Work out the upper body – most elliptical trainers today are equipped with some type of bars. Ensure that you make full use of those bars to exercise the arms and upper body. Remember that the more muscles you exercise the more muscles you can develop, the more fat (calories) you melt.
  • Use the elliptical trainer’s maneuverability fully – the calories burned on an elliptical trainer very much depends upon how many muscles you are using during the exercise. Some of these machines come equipped with forward ad backward movements. Use these back and forth movement to attract the involvement of as many muscles as you could. With this method, as with the incline increase, the calories burned on an elliptical trainer would be continued beyond the exercising time.
  • Work out timings – the more you work out the more you burn – whether this is on the elliptical trainer or on anything else. Hence, try to work on the elliptical trainer for about half an hour in the morning and half an hour in the evening. This would rev up the rate of calories burned on an elliptical trainer and you would enjoy excellent results.
  • Turn it on gradually – when you start using the elliptical trainer, you would and should start with the lowest possible adjustments. You would need to be regular first of all when you exercise on this trainer, and then gradually increase its difficulty so that the calories burned on an elliptical trainer could really be felt and seen.
  • Minimum workout time – it is true that – as usually advertised, just 15 minutes workout can do wonders with an elliptical trainer. However, very often 15 minutes would be just sufficient to have the body geared up for more. Hence, for the best result and higher number of calories burned on an elliptical trainer try extending the minimum time on the trainer to 30 minutes. If you could do this twice a day (morning and evening) this would be even better.
  • Your body size – you could burn while exercising on an elliptical trainer anything between 300-600 calories per session. The amount of calories burned on an elliptical trainer is very much dependent upon how your body is shaped. The larger is your body, the more calories you would be likely to burn when exercising. A petite woman would burn only half the calories a large woman would burn for the same amount of effort. Hence, if you are small built do not be discouraged by the initial low output. The amount of calories burnt here is directly proportional to the time and difficulty spent on the trainer.