How To Reduce Fat
The following method for exercising your abs in only 15 minutes involves a warm up for about 5 minutes, this could be skipping, jogging on the spot or walking. Once the body temperature is elevated gentle stretches for the tightest muscles in your body are recommended.
The aim of the workout is to:
Step 1. Perform exercise #1 - for 30 seconds
Step 2. Immediately followed by exercise #2 - for 30 seconds
Step 3. Rest for 30 seconds before repeating steps 1 to 3
Ten rounds of the above will equal a 15-minute workout.
Click here to REDUCE FAT
Exercise #1 – Leg Raise
Key Points: Lie down on your back; both feet should be flat with the knees bent. From this position the pelvis is rolled back pressing on your fingers or on a rolled up towel. If using a towel it should be the same thickness of your hand. The position needs to be directly at the belly button level flat against the floor.
From here both legs are raised and lowered while always keeping the back stable and stationary maintaining pressure on your fingers or towel. The knees should be kept bent and the angle shouldn’t change throughout the 30 seconds of work.
Progression: Open the angle of the knees, that will makes the leg longer and increase the workload on the lower abdominal muscles.
Exercise #2 – The Plank
Key Points: Begin lying face down on the floor with feet together and forearms on the ground, your hands should be clenched in a fist. Draw the abs inward towards your spine and squeeze the glutes (backside muscles). Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Forearms should be parallel and elbows directly below the shoulders.
Keeping the back flat and chin tucked hold the position for 30 seconds maintaining good form and slowly return to the ground.
Progression: Can be done on one leg.
Click here to REDUCE FAT
People in today’s society want quick fixes and want to see results instantly. In my opinion most people have forgotten the old fashioned way of what it takes to change body shape. All the health aspects that once went hand in hand with exercise have been lost in the tide of the celebrity culture. Celebrity dominant publications are not the place to get your health and fitness information from if you want real results. Quick fixes are a waste of time because they never work for anyone apart from the people making money from them. Starving the body of essential nutrients by following the latest fad diet will only end up in a big disappointment and put you off from future attempts.
There is no excuse with time constraints with this workout. It is a simple straightforward routine that will challenge you if done correctly. It can be modified in any which way you deem necessary to achieve the response you want. Don’t forget with exercise and nutrition, it is the quality and not quantity that matters. It has always been like this and always will be so you can forget searching for a quick fix and wasting your time reading about what your favourite celebrity is doing or in some cases not doing. Click here to REDUCE FAT
How To Reduce Fat
Monday, August 31, 2009
Wednesday, August 26, 2009
Learn If Genetically Modified Foods Are Creeping Into Your Diet
How To Improve Your Diet
When a food is genetically modified it is for the benefit of resistance against insects, herbicides or to make it taste better. No research or studies have ever been done with humans to show what genetically modified foods can do to our health so you could say humans are the guinea pigs in an ongoing experiment.
Click Here To Improve Your Diet & Reduce Body Fat
The genetic engineering that takes place can introduce allergens to the food and lower the nutritional value, for example some soybeans are genetically engineered with the genes from a brazil nut to improve the taste. It doesn’t take a scientist or doctor to realise that someone with a nut allergy could end up in serious trouble consuming this particular kind of food.
According to the book ‘Total Health Programme’ by Dr Mercola- corn is only second to soybeans for the most genetically modified crop in the U.S. This is alarming news for people with poor eating habits, as they tend to over consume corn especially as it is present in many processed foods. Processed corn products such as corn syrup, fructose, corn oil, corn meal, corn starch, dextrose, monosodium glutamate, xanthan gum and maltodextrin are widely used and commonly used as sweeteners in everyday products like soft drinks, fruit drinks, cookies, confectionary and tons of other processed foods.
Click Here To Improve Your Diet & Reduce Body Fat
Did you know commercially raised cows are fed high amounts of corn as part of their diet? Depending which country you live in will determine whether the beef on your plate lived on a diet of genetically modified corn or not. If it did you are unknowingly allowing genetically modified food to creep into your diet. This is one reason why organic and grass fed meats are much healthier and more nutritionally dense opposed to the commercially fed variety.
Some people are sceptical about the organic food movement and think it is a rip off paying more money for the same food. Always remember with organic foods you are paying for your health and not for a brand name. Organic food has always been here. There was once a time when all food was organic before modern farming practises involving chemicals, antibiotics and drugs were introduced to the food chain. It is important for you to adopt the idea of thinking about the food on your plate and whether you prefer eating natural organic food the way Mother Nature intended it to be or if you want to eat food that has been manipulated in some sort of way and can be potentially detrimental to your health.
How To Improve Your Diet
When a food is genetically modified it is for the benefit of resistance against insects, herbicides or to make it taste better. No research or studies have ever been done with humans to show what genetically modified foods can do to our health so you could say humans are the guinea pigs in an ongoing experiment.
Click Here To Improve Your Diet & Reduce Body Fat
The genetic engineering that takes place can introduce allergens to the food and lower the nutritional value, for example some soybeans are genetically engineered with the genes from a brazil nut to improve the taste. It doesn’t take a scientist or doctor to realise that someone with a nut allergy could end up in serious trouble consuming this particular kind of food.
According to the book ‘Total Health Programme’ by Dr Mercola- corn is only second to soybeans for the most genetically modified crop in the U.S. This is alarming news for people with poor eating habits, as they tend to over consume corn especially as it is present in many processed foods. Processed corn products such as corn syrup, fructose, corn oil, corn meal, corn starch, dextrose, monosodium glutamate, xanthan gum and maltodextrin are widely used and commonly used as sweeteners in everyday products like soft drinks, fruit drinks, cookies, confectionary and tons of other processed foods.
Click Here To Improve Your Diet & Reduce Body Fat
Did you know commercially raised cows are fed high amounts of corn as part of their diet? Depending which country you live in will determine whether the beef on your plate lived on a diet of genetically modified corn or not. If it did you are unknowingly allowing genetically modified food to creep into your diet. This is one reason why organic and grass fed meats are much healthier and more nutritionally dense opposed to the commercially fed variety.
Some people are sceptical about the organic food movement and think it is a rip off paying more money for the same food. Always remember with organic foods you are paying for your health and not for a brand name. Organic food has always been here. There was once a time when all food was organic before modern farming practises involving chemicals, antibiotics and drugs were introduced to the food chain. It is important for you to adopt the idea of thinking about the food on your plate and whether you prefer eating natural organic food the way Mother Nature intended it to be or if you want to eat food that has been manipulated in some sort of way and can be potentially detrimental to your health.
How To Improve Your Diet
Monday, August 24, 2009
What You Should Know About Vegetarian Diets If You Want To Reduce Fat
What You Should Know About Protein If You Have A Vegetarian Diet And You Want To Reduce Fat
Today there are many vegetarians in our society as well as other groups that eliminate meat for spiritual or ethical reasons. My awareness of the high numbers of people practising a vegetarian lifestyle or some level of vegetarianism came about from doing my job as a personal trainer. I was surprised with the different misconceptions people had about EATING MEAT AND DIETING. Animal meats get bad press because of the commercial farming methods used; this is a shame because this gives all animal meats a bad name. Some people are happy to follow misconceptions and myths without backing it up through research to confirm if their motives are safe, healthy or just plain necessary. This article is for people who live a vegetarian lifestyle but who isn’t vegetarian.
If you want to REDUCE FAT it is essential to eat good quality protein, but protein isn’t just protein. You have what’s classed as complete and incomplete proteins that are found in different foods. The complete proteins have all the essential amino acids and the incomplete proteins have some missing or not enough to be classed a complete protein. Complete proteins can be found in animal foods including meat, poultry, seafood, eggs and dairy. It is these complete protein foods that provide all the 8 essential amino acids. Very briefly, amino acids are the building blocks of the body and a necessary part of every cell in the body and vital for health. Specific amino acids have been linked to greater fat loss and known to correct brain chemistry deficiencies for food cravings and depression.
If you don’t consume complete protein foods such as animal foods it is very important to combine different types of plant foods to make up a complete protein to ensure you get all the essential amino acids in your diet. Anything termed essential in the diet means that it is necessary for proper functioning. As a matter of interest the other food group that is termed essential is fat, there are essential fatty acids that must be acquired in the diet or serious health problems can occur. It is handy to note that carbohydrates aren’t classed as essential but protein and good fats are!
This is where it can get difficult to lose weight and fat on a vegetarian diet. In my opinion the drawback to relying on food combing to get all the essential amino acids is that insulin resistant people would find it hard losing weight with combining different carbohydrates. What you have is a diet made up of mainly carbohydrates with little first class protein and essential fat to stabilise blood sugar levels. The reason why many vegetarians can become addicted to sweets is because of their poor blood sugar management following a high carbohydrate diet. Not an ideal habit to have if you want to REDUCE FAT QUICK.
In summary it is essential to eat good quality protein everyday that provides you with all the essential amino acids for optimal health. If you decide to combine different plant foods otherwise known as carbohydrates then you need to realise these foods have an insulin provoking effect that can lead to fat storage. On the other hand if you choose to eat animal protein make sure it is organic and free range. Eating organic meats makes a massive difference to the state of your health because you are eliminating the pesticides and drugs conventional meats contain, organic meats also have more nutrients and are easier for the body to assimilate. Consider this, commercially raised cattle are one of the unhealthiest animals on the planet.
What You Should Know About Protein If You Have A Vegetarian Diet And You Want To Lose Fat
Today there are many vegetarians in our society as well as other groups that eliminate meat for spiritual or ethical reasons. My awareness of the high numbers of people practising a vegetarian lifestyle or some level of vegetarianism came about from doing my job as a personal trainer. I was surprised with the different misconceptions people had about EATING MEAT AND DIETING. Animal meats get bad press because of the commercial farming methods used; this is a shame because this gives all animal meats a bad name. Some people are happy to follow misconceptions and myths without backing it up through research to confirm if their motives are safe, healthy or just plain necessary. This article is for people who live a vegetarian lifestyle but who isn’t vegetarian.
If you want to REDUCE FAT it is essential to eat good quality protein, but protein isn’t just protein. You have what’s classed as complete and incomplete proteins that are found in different foods. The complete proteins have all the essential amino acids and the incomplete proteins have some missing or not enough to be classed a complete protein. Complete proteins can be found in animal foods including meat, poultry, seafood, eggs and dairy. It is these complete protein foods that provide all the 8 essential amino acids. Very briefly, amino acids are the building blocks of the body and a necessary part of every cell in the body and vital for health. Specific amino acids have been linked to greater fat loss and known to correct brain chemistry deficiencies for food cravings and depression.
If you don’t consume complete protein foods such as animal foods it is very important to combine different types of plant foods to make up a complete protein to ensure you get all the essential amino acids in your diet. Anything termed essential in the diet means that it is necessary for proper functioning. As a matter of interest the other food group that is termed essential is fat, there are essential fatty acids that must be acquired in the diet or serious health problems can occur. It is handy to note that carbohydrates aren’t classed as essential but protein and good fats are!
This is where it can get difficult to lose weight and fat on a vegetarian diet. In my opinion the drawback to relying on food combing to get all the essential amino acids is that insulin resistant people would find it hard losing weight with combining different carbohydrates. What you have is a diet made up of mainly carbohydrates with little first class protein and essential fat to stabilise blood sugar levels. The reason why many vegetarians can become addicted to sweets is because of their poor blood sugar management following a high carbohydrate diet. Not an ideal habit to have if you want to REDUCE FAT QUICK.
In summary it is essential to eat good quality protein everyday that provides you with all the essential amino acids for optimal health. If you decide to combine different plant foods otherwise known as carbohydrates then you need to realise these foods have an insulin provoking effect that can lead to fat storage. On the other hand if you choose to eat animal protein make sure it is organic and free range. Eating organic meats makes a massive difference to the state of your health because you are eliminating the pesticides and drugs conventional meats contain, organic meats also have more nutrients and are easier for the body to assimilate. Consider this, commercially raised cattle are one of the unhealthiest animals on the planet.
What You Should Know About Protein If You Have A Vegetarian Diet And You Want To Lose Fat
Wednesday, August 19, 2009
6 Things You Must Do If You Want To Reduce Fat
How To Reduce Fat
“Fail to plan and plan to fail”. You can’t get truer words when it comes to achieving a goal but it’s especially true if you want to REDUCE FAT. If you don’t know how to flatten the barriers that can stand in between you and your goal then you will never be able flatten your belly and see your six-pack. The key to reaching your target is to begin with a day at a time and build upon your foundation a tier at a time.
+of+05082009264.jpg)
The ingredients you need for a perfect day not only starts with the ingredients that go in your mouth but with your work, life, movement and sleep balance within a 24-hour period. Some will swear that there isn’t enough time in a day to follow a healthy lifestyle while others will blame work or family commitments for their lack of commitment. Well I’ve heard every excuse and its time to face up to your responsibilities and accept that you are the master of your destiny. There will always be someone with a busier life than yours that achieves the results you dream about, the only difference is they take action. Lets take a look at what action needs to be implemented for the best results.
#1- Time Management
Time management is one of the most important steps you must become good at if you want to REDUCE FAT. For example, if you don’t have time to eat a proper breakfast every morning then you need to get up early. If you can’t do that because you need more sleep then you need to go to bed earlier and so on. I’ve heard every excuse and there is always an answer if you want something bad enough. The more organised you are the more addictive it becomes and the more energy it gives you. There is no better feeling than having free time to do the things you love and no worse feeling than wasting your time.
#2- Shopping
Decide what foods you need and how you are going to shop for them. You could either shop every few days or even once a month. The Internet is a brilliant option and convenient for a lot of people because it can save heaps of time. For a lot of your shopping such as non-fresh items you could get away with shopping once a month. For other items like organic fruit, vegetables and meats you could have them delivered to your door, check with your local farm shop to see if they deliver. All it takes is one click of a mouse button or at most one visit per week.
#3- Making The Kitchen Work For You
Make sure you have all the useful appliances in your kitchen to help you with food preparation. Store food in glass or ceramic containers, toxins can leach into the food when using plastic or cans. You may decide to freeze leftovers to be used for a weeknight after work, don’t forget to label meals that you freeze for future reference.
#4- Meal Planning
Decide what you are going to eat for the week ahead, use pen and paper once a week to plan and rotate your meals. You may only need to do this once before establishing a routine. By doing this you will know what to shop for and there will be less chance of rubbish finding its way into your cupboards and fridge. You will also be able to prevent yourself from eating the same meals everyday.
#5- Exercising Smart
The wrong training routine for your goal is still going to be unproductive even with the right nutrition and healthy lifestyle. Seek professional help to make sure you are making the most of your time and effort by doing the right kind of exercises to help you REDUCE FAT. Putting together a routine and fitting it into your week is something that can be flexible and doesn’t necessarily need to be carved in stone. All that matters is making sure you train intense doing the right workout 3 times a week.
#6- Resting
People overlook the importance of sleep in their quest for better aesthetics and health. I was guilty of this up to a few years ago; I would always go to bed after midnight regardless of what time I had to be up the next morning. The more I studied about health & lifestyle the more I learnt about the body and its sleep/wake cycle called the circadian rhythm. Before the invention of light bulbs our bodies didn’t know any different other than falling asleep at sunset and waking at sunrise, this is the way Mother Nature intended our bodies to operate and the reason why our hormones are naturally released at certain times throughout the day. If we disrupt this cycle by going to bed late, watching TV or staring at a computer screen late at night we stimulate awakening hormones that rob the body of repairing itself and eventually leading to health problems.
How To Reduce Fat
“Fail to plan and plan to fail”. You can’t get truer words when it comes to achieving a goal but it’s especially true if you want to REDUCE FAT. If you don’t know how to flatten the barriers that can stand in between you and your goal then you will never be able flatten your belly and see your six-pack. The key to reaching your target is to begin with a day at a time and build upon your foundation a tier at a time.
+of+05082009264.jpg)
The ingredients you need for a perfect day not only starts with the ingredients that go in your mouth but with your work, life, movement and sleep balance within a 24-hour period. Some will swear that there isn’t enough time in a day to follow a healthy lifestyle while others will blame work or family commitments for their lack of commitment. Well I’ve heard every excuse and its time to face up to your responsibilities and accept that you are the master of your destiny. There will always be someone with a busier life than yours that achieves the results you dream about, the only difference is they take action. Lets take a look at what action needs to be implemented for the best results.
#1- Time Management
Time management is one of the most important steps you must become good at if you want to REDUCE FAT. For example, if you don’t have time to eat a proper breakfast every morning then you need to get up early. If you can’t do that because you need more sleep then you need to go to bed earlier and so on. I’ve heard every excuse and there is always an answer if you want something bad enough. The more organised you are the more addictive it becomes and the more energy it gives you. There is no better feeling than having free time to do the things you love and no worse feeling than wasting your time.
#2- Shopping
Decide what foods you need and how you are going to shop for them. You could either shop every few days or even once a month. The Internet is a brilliant option and convenient for a lot of people because it can save heaps of time. For a lot of your shopping such as non-fresh items you could get away with shopping once a month. For other items like organic fruit, vegetables and meats you could have them delivered to your door, check with your local farm shop to see if they deliver. All it takes is one click of a mouse button or at most one visit per week.
#3- Making The Kitchen Work For You
Make sure you have all the useful appliances in your kitchen to help you with food preparation. Store food in glass or ceramic containers, toxins can leach into the food when using plastic or cans. You may decide to freeze leftovers to be used for a weeknight after work, don’t forget to label meals that you freeze for future reference.
#4- Meal Planning
Decide what you are going to eat for the week ahead, use pen and paper once a week to plan and rotate your meals. You may only need to do this once before establishing a routine. By doing this you will know what to shop for and there will be less chance of rubbish finding its way into your cupboards and fridge. You will also be able to prevent yourself from eating the same meals everyday.
#5- Exercising Smart
The wrong training routine for your goal is still going to be unproductive even with the right nutrition and healthy lifestyle. Seek professional help to make sure you are making the most of your time and effort by doing the right kind of exercises to help you REDUCE FAT. Putting together a routine and fitting it into your week is something that can be flexible and doesn’t necessarily need to be carved in stone. All that matters is making sure you train intense doing the right workout 3 times a week.
#6- Resting
People overlook the importance of sleep in their quest for better aesthetics and health. I was guilty of this up to a few years ago; I would always go to bed after midnight regardless of what time I had to be up the next morning. The more I studied about health & lifestyle the more I learnt about the body and its sleep/wake cycle called the circadian rhythm. Before the invention of light bulbs our bodies didn’t know any different other than falling asleep at sunset and waking at sunrise, this is the way Mother Nature intended our bodies to operate and the reason why our hormones are naturally released at certain times throughout the day. If we disrupt this cycle by going to bed late, watching TV or staring at a computer screen late at night we stimulate awakening hormones that rob the body of repairing itself and eventually leading to health problems.
How To Reduce Fat
Friday, August 14, 2009
Reduce Fat All The Time
Recurring Fat Loss
People often get confused about what weight and fat loss results really are. I remind people all the time about how far they have come to REDUCE FAT and how much they have achieved in terms of turning their life around for the better. There’s more to achieving fat loss than just associating success with a number on the scales and how many calories you eat or how much distance you cover each week.
I meet scores of people that have lost a lot of weight but still have a long way to go to be healthy and achieve the look they want because all they have been doing is chasing a number at a cost to their health. Most of the population that want to get fitter or change their appearance prepares the mind to limitations or unachievable lifestyles that eventually leads in failure and disappointment. Believing in excess amounts of exercise and low calorie diets is the right way forward is a misconception and works against the body’s physiology. Also limiting your progress by following the wrong type of plan for your body and your goals is a road to nowhere.
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring FAT LOSS.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing hormones present in the blood and stop you losing fat.
Look how far you have come and ask yourself if you have achieved real results. Real results are all about eating a clean balanced diet and having a balanced exercise programme that doesn’t drain all your energy. Take a look at yourself and see if you need to go back to go forwards. To REDUCE FAT make the right steps with your diet and you will see your fat loss results skyrocket to new levels. Use the 80/20 principles to make things bearable especially if you struggle with diet changes. If you are confused about exercise selection enlist the help of a professional who can assess your needs.
Recurring Fat Loss
People often get confused about what weight and fat loss results really are. I remind people all the time about how far they have come to REDUCE FAT and how much they have achieved in terms of turning their life around for the better. There’s more to achieving fat loss than just associating success with a number on the scales and how many calories you eat or how much distance you cover each week.
I meet scores of people that have lost a lot of weight but still have a long way to go to be healthy and achieve the look they want because all they have been doing is chasing a number at a cost to their health. Most of the population that want to get fitter or change their appearance prepares the mind to limitations or unachievable lifestyles that eventually leads in failure and disappointment. Believing in excess amounts of exercise and low calorie diets is the right way forward is a misconception and works against the body’s physiology. Also limiting your progress by following the wrong type of plan for your body and your goals is a road to nowhere.
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring FAT LOSS.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing hormones present in the blood and stop you losing fat.
Look how far you have come and ask yourself if you have achieved real results. Real results are all about eating a clean balanced diet and having a balanced exercise programme that doesn’t drain all your energy. Take a look at yourself and see if you need to go back to go forwards. To REDUCE FAT make the right steps with your diet and you will see your fat loss results skyrocket to new levels. Use the 80/20 principles to make things bearable especially if you struggle with diet changes. If you are confused about exercise selection enlist the help of a professional who can assess your needs.
Recurring Fat Loss
Wednesday, August 12, 2009
How Much Weight To Lose To Be Able To See Your Six Pack
How Much Weight You Will Need To Lose To Be Ripped
There will come a time when an individual wishes to be leaner with a six-pack and RIPPED.
Let me explain why it is necessary to lose weight if you want to be RIPPED.
Beginners and in particularly men who take up training with weights normally need to gain weight and bulk up. Once this is achieved the individual can be well over 30 pounds heavier from when they first began training. There will come a time when the individual can’t gain any more weight or wishes to be leaner and more defined with a six-pack.
This is when some people get confused. Many think they will be able to achieve a well-defined and lean physique and stay the same body weight without losing overall size and shape. It is almost as if they have a fear of losing weight in case they return to their former body image previous to training with weights.
Let me explain why it is necessary to lose weight if you want a six-pack that looks great. Hypothetically speaking lets say you are a 200-pound male and want six-pack abs. You have no idea what your body fat percentage is but you carry some fat around your waist hence the lack of a six-pack showing. If you pinch the fat around your waist with your thumb and index finger you will either be able to grab a thin layer of fat between your fingers or a thick layer resembling the spare tyre look.
Hypothetically speaking one more time lets say you know your body fat percentage and have a reading of 20 percent. That will work out you having 40 pounds of body fat on your body. That means you have a lean body mass weight of 160 pounds. To be able to see your six-pack you will need to get your body fat percentage in to the single figure territory. So in this case that would mean a drop of 22 pounds of body weight. That would take you to a new body weight of 178 pounds with a lean waist and an awesome six-pack.
A lot of men can’t get their heads around this because they are scared of losing muscle size and strength. Once you are lean and look more defined your muscles will look a lot bigger than they were with more body fat surrounding them. Also if you eat a proper balanced diet with plenty of good fats your strength shouldn’t decrease either.
In summary getting lean to show off your six-pack without losing weight is impossible unless you have the gift of gaining muscle at the same time. In the example above our friend would have to lose 22 pounds of fat and gain 22 pounds of muscle at the same time in order to remain the same body weight and achieve six-pack abs.
Advanced Ab Exercise To Help REDUCE FAT
One Of My Favourite Ab Exercises For Fat Loss
How Much Weight You Will Need To Lose To Be Ripped
There will come a time when an individual wishes to be leaner with a six-pack and RIPPED.
Let me explain why it is necessary to lose weight if you want to be RIPPED.
Beginners and in particularly men who take up training with weights normally need to gain weight and bulk up. Once this is achieved the individual can be well over 30 pounds heavier from when they first began training. There will come a time when the individual can’t gain any more weight or wishes to be leaner and more defined with a six-pack.
This is when some people get confused. Many think they will be able to achieve a well-defined and lean physique and stay the same body weight without losing overall size and shape. It is almost as if they have a fear of losing weight in case they return to their former body image previous to training with weights.
Let me explain why it is necessary to lose weight if you want a six-pack that looks great. Hypothetically speaking lets say you are a 200-pound male and want six-pack abs. You have no idea what your body fat percentage is but you carry some fat around your waist hence the lack of a six-pack showing. If you pinch the fat around your waist with your thumb and index finger you will either be able to grab a thin layer of fat between your fingers or a thick layer resembling the spare tyre look.
Hypothetically speaking one more time lets say you know your body fat percentage and have a reading of 20 percent. That will work out you having 40 pounds of body fat on your body. That means you have a lean body mass weight of 160 pounds. To be able to see your six-pack you will need to get your body fat percentage in to the single figure territory. So in this case that would mean a drop of 22 pounds of body weight. That would take you to a new body weight of 178 pounds with a lean waist and an awesome six-pack.
A lot of men can’t get their heads around this because they are scared of losing muscle size and strength. Once you are lean and look more defined your muscles will look a lot bigger than they were with more body fat surrounding them. Also if you eat a proper balanced diet with plenty of good fats your strength shouldn’t decrease either.
In summary getting lean to show off your six-pack without losing weight is impossible unless you have the gift of gaining muscle at the same time. In the example above our friend would have to lose 22 pounds of fat and gain 22 pounds of muscle at the same time in order to remain the same body weight and achieve six-pack abs.
Advanced Ab Exercise To Help REDUCE FAT
One Of My Favourite Ab Exercises For Fat Loss
How Much Weight You Will Need To Lose To Be Ripped
Thursday, August 6, 2009
Foods To Avoid If You Want To Reduce Fat
Reduce Fat
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective in order to REDUCE FAT by becoming familiar with reading different food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on. Avoid these ingredients if you want to look slim and REDUCE FAT.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better to help you REDUCE FAT.
Reduce Fat
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective in order to REDUCE FAT by becoming familiar with reading different food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on. Avoid these ingredients if you want to look slim and REDUCE FAT.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better to help you REDUCE FAT.
Reduce Fat
Saturday, August 1, 2009
Workout Tips To Reduce Fat
Reduce Fat
Just because you regularly clock in at the gym doesn’t mean you are on the road to REDUCE FAT fast. Marathon type workouts and going at it half-heartedly isn’t the way to train to look your best in the shortest amount of time. It is time to stop guessing and livings in hope of miraculously waking up with a perfect body because it doesn’t work like that. What follows are brief excerpts of some of my favourite training tips guaranteed to carve you a better body with less body fat in less than a fraction of the time you currently spend.
Before embarking on regular exercise it is important to assess which muscles are tight and need stretching. The reason for this is because a tight muscle could compromise the technique of an exercise and over compensates other parts of the body causing overuse problems. Learning proper stretching techniques and investing time in holding the stretches in the areas you can feel stretch when you perform them will benefit your posture and help prevent injuries.
When you exercise you need to train intense but smart. This means training within your capabilities that allows a minimum of a good technique on everything you do. This mainly points to lifting a weight that is too heavy for you. Doing only part of the range of a movement or trying to force more reps than you can manage safely will probably result in quick and poorly performed repetitions. Properly performed reps are real reps; they are more demanding and achieve greater results. Poorly performed reps will take the stress away from the body part making it easier but less effective.
Exercise selection is important if you want to REDUCE FAT. Big movements are essential. The multi joint exercises works more muscles and burns more calories, whether if you want to body build, tone or reduce fat the big exercises will get you there quicker. Performed correctly they will also have the best carry over effect to functional ability to help you in work, sports and day to day tasks.
Think of exercises a bit like your diet, the more variety the better. I once learnt in a lecture that an average person eats no more than 12 different kinds of food in a typical week. Do you do the same with exercise selection by doing the same exercises week in and week out? If so, then it is time to shock your system. Train to achieve a response from your workout with the method of rotating your exercises frequently. Keep in mind there are many alternatives to the standard exercises; although you are basically doing the same movement you can change the response by using different tools and methods. You also have less chance of suffering from ‘overuse injuries’ if you regularly rotate your exercises.
To get the best results you will need to move quick between exercises without rushing the reps. The next time you are in the gym take a look around; chances are there are people lifting more weight than they are capable of lifting which will mean poorly performed fast sets of exercises. Now take a note of how long people rest in-between sets, I can bet you that the average time is a few minutes before doing the next set. It surprises me how many people on weight loss and toning programmes do this, they are resting far too long. They are taking the same amount of rest needed to achieve a 3-5-rep max. Decrease the rest time between sets for more intensity in the workout, it is normally the first variable I introduce in a programme to increase the overall intensity.
If you can’t make it to the gym don’t worry because you can REDUCE FAT without any gym equipment. Have you noticed the physiques of gymnasts? You will never see overweight or out of shape gymnast, that’s because training against gravity is one of the best things you can do to look your best. The feedback I get from clients after doing bodyweight exercises is always that they are surprised how hard they are and how much effort is needed to perform them. Make sure to include gravity-based body weight exercises in your fat loss workout.
Reduce Fat
Just because you regularly clock in at the gym doesn’t mean you are on the road to REDUCE FAT fast. Marathon type workouts and going at it half-heartedly isn’t the way to train to look your best in the shortest amount of time. It is time to stop guessing and livings in hope of miraculously waking up with a perfect body because it doesn’t work like that. What follows are brief excerpts of some of my favourite training tips guaranteed to carve you a better body with less body fat in less than a fraction of the time you currently spend.
Before embarking on regular exercise it is important to assess which muscles are tight and need stretching. The reason for this is because a tight muscle could compromise the technique of an exercise and over compensates other parts of the body causing overuse problems. Learning proper stretching techniques and investing time in holding the stretches in the areas you can feel stretch when you perform them will benefit your posture and help prevent injuries.
When you exercise you need to train intense but smart. This means training within your capabilities that allows a minimum of a good technique on everything you do. This mainly points to lifting a weight that is too heavy for you. Doing only part of the range of a movement or trying to force more reps than you can manage safely will probably result in quick and poorly performed repetitions. Properly performed reps are real reps; they are more demanding and achieve greater results. Poorly performed reps will take the stress away from the body part making it easier but less effective.
Exercise selection is important if you want to REDUCE FAT. Big movements are essential. The multi joint exercises works more muscles and burns more calories, whether if you want to body build, tone or reduce fat the big exercises will get you there quicker. Performed correctly they will also have the best carry over effect to functional ability to help you in work, sports and day to day tasks.
Think of exercises a bit like your diet, the more variety the better. I once learnt in a lecture that an average person eats no more than 12 different kinds of food in a typical week. Do you do the same with exercise selection by doing the same exercises week in and week out? If so, then it is time to shock your system. Train to achieve a response from your workout with the method of rotating your exercises frequently. Keep in mind there are many alternatives to the standard exercises; although you are basically doing the same movement you can change the response by using different tools and methods. You also have less chance of suffering from ‘overuse injuries’ if you regularly rotate your exercises.
To get the best results you will need to move quick between exercises without rushing the reps. The next time you are in the gym take a look around; chances are there are people lifting more weight than they are capable of lifting which will mean poorly performed fast sets of exercises. Now take a note of how long people rest in-between sets, I can bet you that the average time is a few minutes before doing the next set. It surprises me how many people on weight loss and toning programmes do this, they are resting far too long. They are taking the same amount of rest needed to achieve a 3-5-rep max. Decrease the rest time between sets for more intensity in the workout, it is normally the first variable I introduce in a programme to increase the overall intensity.
If you can’t make it to the gym don’t worry because you can REDUCE FAT without any gym equipment. Have you noticed the physiques of gymnasts? You will never see overweight or out of shape gymnast, that’s because training against gravity is one of the best things you can do to look your best. The feedback I get from clients after doing bodyweight exercises is always that they are surprised how hard they are and how much effort is needed to perform them. Make sure to include gravity-based body weight exercises in your fat loss workout.
Reduce Fat
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