You can eat a diet full of mainstream healthy foods and still get fat!
My ethos is this, if you are not getting any results with your diet you drastically need to change something quick.
From the many years trying to get the look I wanted I overlooked my eating habits, this doesn’t mean to say I didn’t know what good foods were and ate unhealthily. The opposite was true. The problem I had was that I didn’t know how to eat for my body. I ignored the way I responded to the foods I was eating. After a long battle with my fat levels it finally dawned on me that the type of foods and how I was eating them played the major role in acquiring a toned fat free physique.
You can eat a diet full of mainstream healthy foods and still get fat. This can be down to:
Food intolerance
This leads to poor digestion and bloating. Grains, dairy and processed foods to name a few can be responsible for this.
Too many calories
Over eating is particularly bad for your fat levels if you eat infrequent meals and the wrong kind of calories.
Not balancing the ratio between the carbohydrates and protein
This habit provokes the fat storing mechanism and will keep you piling on the pounds regardless of your energy expenditure.
Eating nutritionally poor foods
If you eat processed food your body doesn’t get the nutrients from the food you eat therefore you will keep eating until you are satisfied because your body is looking for the nutrients.
Eating too soon after a meal
Not allowing ample time between meals is one way to stress the digestive system, good digestion is essential for fat loss.
My research took me to a place I would never have dreamed. The wholemeal bread, milk, low fat foods, anything processed, wheat and all the carbohydrates eaten without protein had to stop. These foods were causing havoc with my hormones and contributing to fat storage and poor digestion.
I didn’t change everything overnight because if I am completely honest I was a little sceptical. The information I was researching was new to me, so I decided to change a little at a time and couldn’t believe the response that followed.
I quickly developed more energy, tighter looking skin and a lot less overall body fat. I soon acquired the taste for other foods I hadn’t eaten for years and the variety of foods I included in a typical week sharply began to rise. This made me enthusiastic about eating and got rid of any fear I once held about certain foods.
You can eat a diet full of mainstream healthy foods and still get fat!
Sunday, August 29, 2010
Wednesday, August 25, 2010
The Truth About AB Exercises
Tips about your favourite six-pack exercises!
Exercise can be misleading to say the least, different kinds of exercises can have a different effect from one person to the next. One of the most common believes is that sit-ups or crunches will give you a six-pack because you are targeting the necessary muscles.
Take the religious gym user for instance; they do a six-pack workout regularly in the hope of reaching body transformation glory. Only to discover a few months or even years later they have made very little change in the abdominal area for all the time, sweat and sacrifice they have endured.
On the other hand some people of the same nature will look fantastic and their abs will compliment the time invested. This scenario translates to all types of exercises and workout routines.
Lets attempt to clear up why this happens. For starters people have different body shapes when they begin on any given exercise routine. Some may be a few pounds over weight and some by a few stone. This is one of many reasons why some people progress quicker than others.
Breaking this down further, some people may look the same shape but could have totally different body compositions. In other words you could have the same size clothes as your friend but have a greater percent of body fat and fat in more stubborn to shift areas on your body. It is even possible to weigh the same as your friend and still have a different body shape. The point I am trying to make is what seems like the same sometimes isn’t. It isn’t as clear-cut as we would like to think it is.
Other considerations to why some people achieve results quicker than others are to do with the levels of commitment to exercising. The perception of effort and intensity may differ from person to person giving some people a false sense of achievement with what they are doing. If you aren’t pushing yourself hard enough then you will probably never change your body shape with exercise. Contrary to that doing too much can be counter-productive to your goals.
Finally the most important piece of the puzzle is paying too much attention to the exercise regime and not enough to the diet. How many times do people rush in to a six-pack workout routine and neglect their diets? Wishing exercise will cancel out a poor diet is a disappointing experiment. Exercising on a whim and stuffing the face with the wrong foods for fat loss is something that will never work no matter how long or hard you exercise.
Tips about your favourite six-pack exercises!
Exercise can be misleading to say the least, different kinds of exercises can have a different effect from one person to the next. One of the most common believes is that sit-ups or crunches will give you a six-pack because you are targeting the necessary muscles.
Take the religious gym user for instance; they do a six-pack workout regularly in the hope of reaching body transformation glory. Only to discover a few months or even years later they have made very little change in the abdominal area for all the time, sweat and sacrifice they have endured.
On the other hand some people of the same nature will look fantastic and their abs will compliment the time invested. This scenario translates to all types of exercises and workout routines.
Lets attempt to clear up why this happens. For starters people have different body shapes when they begin on any given exercise routine. Some may be a few pounds over weight and some by a few stone. This is one of many reasons why some people progress quicker than others.
Breaking this down further, some people may look the same shape but could have totally different body compositions. In other words you could have the same size clothes as your friend but have a greater percent of body fat and fat in more stubborn to shift areas on your body. It is even possible to weigh the same as your friend and still have a different body shape. The point I am trying to make is what seems like the same sometimes isn’t. It isn’t as clear-cut as we would like to think it is.
Other considerations to why some people achieve results quicker than others are to do with the levels of commitment to exercising. The perception of effort and intensity may differ from person to person giving some people a false sense of achievement with what they are doing. If you aren’t pushing yourself hard enough then you will probably never change your body shape with exercise. Contrary to that doing too much can be counter-productive to your goals.
Finally the most important piece of the puzzle is paying too much attention to the exercise regime and not enough to the diet. How many times do people rush in to a six-pack workout routine and neglect their diets? Wishing exercise will cancel out a poor diet is a disappointing experiment. Exercising on a whim and stuffing the face with the wrong foods for fat loss is something that will never work no matter how long or hard you exercise.
Tips about your favourite six-pack exercises!
Saturday, August 21, 2010
Advice About Losing Weight & Toning Up
Are you tired of the diet and exercise thing?
Do you have a history of yoyo dieting and putting weight on easily? Unable to lose stubborn body fat? Does the diet and exercise thing haunt you and are you tired of it? I have observed peoples diet weaknesses and compiled a few tips to help you with issues and hard times.
Fuel the body with natural dense foods
Banish the cocktail of processed foods from your diet and begin to reap the benefits of real foods. Real foods are foods you find in the ground or on the tress, swim in the ocean or run in the wild. Real foods are heaving with natural goodness that your body needs for optimal health. No amount of processed foods in your diet dressed in synthetic vitamins is ever going to replace what you can get from nature. Once you replace all your processed foods with natural foods you will begin to unlock one of the first pathways to automatic fat loss.
Burn fat with weights
Muscle tissue is metabolically active, for every pound of muscle you add to your body you will burn an additional 50 calories. Don’t make the mistake of thinking low calorie diets and loads of cardiovascular exercise will help you drop weight or fat. It will make your situation worse in the long term because you risk losing calorie hungry muscle tissue. It isn’t possible to build muscle tissue with the type of cardiovascular exercises health clubs have made popular. Training with resistance is very important for your success and needs to be the priority in your exercise regime.
Forget calories, think nutrients
Your body only knows nutrients contrary to what you may believe. If you eat a slice of cake your body doesn’t scream oh no here comes 500 calories, then says to itself, not to worry because if I only get fed another 500 calories today everything will be all right. If this were the case there would be a lot more thin people especially those who live on low calorie diets. Listen very carefully to what I am spelling out here, calories in versus calories out is out of date science. It looks like the right thing on paper but in reality it doesn’t work.
Your body sees foods as chemicals and nothing more. If you get the balance wrong with processed foods or too many carbohydrates, proteins or fats then everything changes.
Before you know it the nutrients don’t get to where your body needs them and hormones are released to cope with the biological stress. This leads to muscle loss and a slow metabolism ending with you piling on the pounds.
Are you tired of the diet and exercise thing?
Do you have a history of yoyo dieting and putting weight on easily? Unable to lose stubborn body fat? Does the diet and exercise thing haunt you and are you tired of it? I have observed peoples diet weaknesses and compiled a few tips to help you with issues and hard times.
Fuel the body with natural dense foods
Banish the cocktail of processed foods from your diet and begin to reap the benefits of real foods. Real foods are foods you find in the ground or on the tress, swim in the ocean or run in the wild. Real foods are heaving with natural goodness that your body needs for optimal health. No amount of processed foods in your diet dressed in synthetic vitamins is ever going to replace what you can get from nature. Once you replace all your processed foods with natural foods you will begin to unlock one of the first pathways to automatic fat loss.
Burn fat with weights
Muscle tissue is metabolically active, for every pound of muscle you add to your body you will burn an additional 50 calories. Don’t make the mistake of thinking low calorie diets and loads of cardiovascular exercise will help you drop weight or fat. It will make your situation worse in the long term because you risk losing calorie hungry muscle tissue. It isn’t possible to build muscle tissue with the type of cardiovascular exercises health clubs have made popular. Training with resistance is very important for your success and needs to be the priority in your exercise regime.
Forget calories, think nutrients
Your body only knows nutrients contrary to what you may believe. If you eat a slice of cake your body doesn’t scream oh no here comes 500 calories, then says to itself, not to worry because if I only get fed another 500 calories today everything will be all right. If this were the case there would be a lot more thin people especially those who live on low calorie diets. Listen very carefully to what I am spelling out here, calories in versus calories out is out of date science. It looks like the right thing on paper but in reality it doesn’t work.
Your body sees foods as chemicals and nothing more. If you get the balance wrong with processed foods or too many carbohydrates, proteins or fats then everything changes.
Before you know it the nutrients don’t get to where your body needs them and hormones are released to cope with the biological stress. This leads to muscle loss and a slow metabolism ending with you piling on the pounds.
Are you tired of the diet and exercise thing?
Tuesday, August 17, 2010
The Best Exercises and Tips to Lose Muffin Tops and Love Handles
There are some abdominal exercises that work better than others!
Muffin tops is a slang word to describe the overhanging flesh over waistbands. The unsightly look has become more noticeable in recent years due to fashions and the increase in obesity levels. The biggest part to losing the muffin top look and reducing the size of your love handles is the diet. If you make the right changes to your diet it will speed up fat loss and shrink the muffin top quicker than any stand-alone exercise.
When exercising, in order to drop body fat and change the shape of your midsection the best types of exercises are those that involve using as many muscles at once as possible. If you are unfamiliar with exercises there are different types of exercises, some work just one muscle group at once (isolation exercises) and others work multiple muscle groups. If you are moving just one joint in an exercise it is most likely going to be an isolation exercise.
You may be wondering why exercising using all of your body at once is going to work at reducing your muffin top. The more muscle groups involved in an exercise the greater the calorie demand. This has a knock on effect to speeding up your metabolism. That means after you have finished your exercises you will be burning more calories at rest.
Once you begin to reduce fat from around the waist there are some abdominal exercises that work better than others for toning the sides of the waist. These exercise involve you bending sideways. The muscles beneath the love handles are responsible for bending the body sideways. With this information in mind it is important to note that the popular abdominal exercises where you crunch your body forwards and back again will do very little to tone the muscles on the side of your waist.
There are some abdominal exercises that work better than others!
Muffin tops is a slang word to describe the overhanging flesh over waistbands. The unsightly look has become more noticeable in recent years due to fashions and the increase in obesity levels. The biggest part to losing the muffin top look and reducing the size of your love handles is the diet. If you make the right changes to your diet it will speed up fat loss and shrink the muffin top quicker than any stand-alone exercise.
When exercising, in order to drop body fat and change the shape of your midsection the best types of exercises are those that involve using as many muscles at once as possible. If you are unfamiliar with exercises there are different types of exercises, some work just one muscle group at once (isolation exercises) and others work multiple muscle groups. If you are moving just one joint in an exercise it is most likely going to be an isolation exercise.
You may be wondering why exercising using all of your body at once is going to work at reducing your muffin top. The more muscle groups involved in an exercise the greater the calorie demand. This has a knock on effect to speeding up your metabolism. That means after you have finished your exercises you will be burning more calories at rest.
Once you begin to reduce fat from around the waist there are some abdominal exercises that work better than others for toning the sides of the waist. These exercise involve you bending sideways. The muscles beneath the love handles are responsible for bending the body sideways. With this information in mind it is important to note that the popular abdominal exercises where you crunch your body forwards and back again will do very little to tone the muscles on the side of your waist.
There are some abdominal exercises that work better than others!
Friday, August 13, 2010
Fat Loss Blueprint for Desperate Dieters
Here’s how I do it and countless others who have achieved amazing results!
I have thousands of hours experience witnessing what works and what doesn’t work with different kinds of diets. Those who achieve the best results all have the same things in common and take action.
The top dieters have a clear idea of what they want. This ranges from the way they want to look like to how they want to feel once they have achieved their goal.
The most successful dieters decide how many weeks/months they want to achieve their goal in and set their minds to achieving it.
The dieters that get the quickest results know the exact reasons why they want to achieve their goal and then use the reasons to motivate themselves.
The dieters who seem to effortlessly lose fat are all familiar with the obstacles that could potentially stop them from achieving their goal and set about avoiding them at all costs.
You need to have substance, clarity and a clear-cut plan of action towards your goal. No one is going to get out of this world results plodding along at their own pace without any direction.
Here’s how I do it and countless others who have achieved amazing results in the shortest possible time. If you are not seeing results after 10 days then you need to change something. In my opinion if you don’t feel or look any different after following a certain approach for 10 days then you must be doing something wrong or not trying hard enough.
Divide your timescale into 10-day cycles and assess your speed of progress every 10 days. The more you do this the more you will become in tune with what works for your body and what works against it. You eventually end up with your very own blueprint for fat loss.
Here’s how I do it and countless others who have achieved amazing results!
I have thousands of hours experience witnessing what works and what doesn’t work with different kinds of diets. Those who achieve the best results all have the same things in common and take action.
The top dieters have a clear idea of what they want. This ranges from the way they want to look like to how they want to feel once they have achieved their goal.
The most successful dieters decide how many weeks/months they want to achieve their goal in and set their minds to achieving it.
The dieters that get the quickest results know the exact reasons why they want to achieve their goal and then use the reasons to motivate themselves.
The dieters who seem to effortlessly lose fat are all familiar with the obstacles that could potentially stop them from achieving their goal and set about avoiding them at all costs.
You need to have substance, clarity and a clear-cut plan of action towards your goal. No one is going to get out of this world results plodding along at their own pace without any direction.
Here’s how I do it and countless others who have achieved amazing results in the shortest possible time. If you are not seeing results after 10 days then you need to change something. In my opinion if you don’t feel or look any different after following a certain approach for 10 days then you must be doing something wrong or not trying hard enough.
Divide your timescale into 10-day cycles and assess your speed of progress every 10 days. The more you do this the more you will become in tune with what works for your body and what works against it. You eventually end up with your very own blueprint for fat loss.
Here’s how I do it and countless others who have achieved amazing results!
Monday, August 9, 2010
A Five-Day Abdominal Workout Programme
The AB workout shows each day divided into 3 categories, minimum, medium and full commitment!
The 3-minute abs workout is a great way to work your abs intensely and the ultimate way to save heaps of time. But having a brilliant workout routine isn’t enough to get the results you want. You need to know the best way to use the workout so you get the best results from it. Following is what a typical week could look like when incorporating the 3-minute abs workout into your week.
I have based the example on a 5-day working week, Monday to Friday.
Just to recap the 3-minute abs workout is 2 to 3 abdominal exercises done for 30 seconds each back to back with no rest in between and repeated until 3 minutes workout time has been achieved.
It would be wise to have at least 2 different programmes
Workout 1A and Workout 1B
That means you will need to choose at least 4 to 6 different abdominal exercises in order to benefit from this workout to the fullest.
The example shows each day divided into 3 categories, minimum, medium and full commitment.
Monday
Minimum commitment: Workout 1A
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1A in the morning, workout 1B in the afternoon and back to workout 1A in the evening.
Tuesday
Minimum commitment: Workout 1B
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1B in the morning, workout 1A in the afternoon and back to workout 1B in the evening.
Wednesday
Minimum commitment: Workout 1A
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1A in the morning, workout 1B in the afternoon and back to workout 1A in the evening.
Thursday
Minimum commitment: Workout 1B
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1B in the morning, workout 1A in the afternoon and back to workout 1B in the evening.
Friday
Minimum commitment: Workout 1A
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1A in the morning, workout 1B in the afternoon and back to workout 1A in the evening.
The AB workout shows each day divided into 3 categories, minimum, medium and full commitment!
The 3-minute abs workout is a great way to work your abs intensely and the ultimate way to save heaps of time. But having a brilliant workout routine isn’t enough to get the results you want. You need to know the best way to use the workout so you get the best results from it. Following is what a typical week could look like when incorporating the 3-minute abs workout into your week.
I have based the example on a 5-day working week, Monday to Friday.
Just to recap the 3-minute abs workout is 2 to 3 abdominal exercises done for 30 seconds each back to back with no rest in between and repeated until 3 minutes workout time has been achieved.
It would be wise to have at least 2 different programmes
Workout 1A and Workout 1B
That means you will need to choose at least 4 to 6 different abdominal exercises in order to benefit from this workout to the fullest.
The example shows each day divided into 3 categories, minimum, medium and full commitment.
Monday
Minimum commitment: Workout 1A
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1A in the morning, workout 1B in the afternoon and back to workout 1A in the evening.
Tuesday
Minimum commitment: Workout 1B
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1B in the morning, workout 1A in the afternoon and back to workout 1B in the evening.
Wednesday
Minimum commitment: Workout 1A
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1A in the morning, workout 1B in the afternoon and back to workout 1A in the evening.
Thursday
Minimum commitment: Workout 1B
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1B in the morning, workout 1A in the afternoon and back to workout 1B in the evening.
Friday
Minimum commitment: Workout 1A
Medium commitment: Workout 1A in the morning and workout 1B in the evening.
Full commitment: Workout 1A in the morning, workout 1B in the afternoon and back to workout 1A in the evening.
The AB workout shows each day divided into 3 categories, minimum, medium and full commitment!
Thursday, August 5, 2010
How to Burn More Calories & Get Paid
5 ways to burn calories at work!
Are you looking for a way to burn more calories without it interfering with your day-to-day work schedule? There are a number of ways to move around differently at work that will increase your body’s demand to use more calories. Thinking outside the box and changing some lazy habits can make all the difference between storing your last meal as fat and burning the fat from your body.
Lets take a look at some ways to increase your activity output at work.
Commuting
If you don’t live far from work how about walking to work? If this sounds too overwhelming at first thought how about walking one way and getting a lift back? You could even break this down even more by walking alternative days until you get used to the idea. Not only is it good exercise for you but you are doing your bit for the environment too.
Talking of saving the environment, if you live several miles away from work and walking to work is out of the question you could opt for cycling to work instead. The same principles apply, you could try alternative days until you get used to the idea. Once you get into moving your body more the sooner you will crave more exercise.
For those who can’t avoid using transport to get to work don’t worry because there are ways to use more calories by using your feet more.
If you travel by bus you could get off at the stop before work and walk the rest of the way. The same applies when going home as well; get off the stop before home. This simple strategy could give you up to 3 hours more exercise each week.
If you drive to work you could leave your car a mile from work and walk the rest of the way. Or at least park it a few streets away. The best thing you could do with driving to work is organising a car sharing scheme where you take it in turns to drive a colleague to work and vice versa. The crunch is when it is your colleagues turn to pick you up you arrange to be picked up a mile from home and dropped off a mile from home at the end of the day giving you a reason to walk.
5 Ways to burn more calories at work
1. Take the stairs every time.
2. Get out and walk at lunchtimes.
3. Get on your feet when talking on the phone and walk.
4. Volunteer at every opportunity you get to get out of the office and take the stairs.
5. Volunteer for strenuous jobs whenever possible, in other words don’t be afraid to break into a sweat at work.
5 ways to burn calories at work!
Are you looking for a way to burn more calories without it interfering with your day-to-day work schedule? There are a number of ways to move around differently at work that will increase your body’s demand to use more calories. Thinking outside the box and changing some lazy habits can make all the difference between storing your last meal as fat and burning the fat from your body.
Lets take a look at some ways to increase your activity output at work.
Commuting
If you don’t live far from work how about walking to work? If this sounds too overwhelming at first thought how about walking one way and getting a lift back? You could even break this down even more by walking alternative days until you get used to the idea. Not only is it good exercise for you but you are doing your bit for the environment too.
Talking of saving the environment, if you live several miles away from work and walking to work is out of the question you could opt for cycling to work instead. The same principles apply, you could try alternative days until you get used to the idea. Once you get into moving your body more the sooner you will crave more exercise.
For those who can’t avoid using transport to get to work don’t worry because there are ways to use more calories by using your feet more.
If you travel by bus you could get off at the stop before work and walk the rest of the way. The same applies when going home as well; get off the stop before home. This simple strategy could give you up to 3 hours more exercise each week.
If you drive to work you could leave your car a mile from work and walk the rest of the way. Or at least park it a few streets away. The best thing you could do with driving to work is organising a car sharing scheme where you take it in turns to drive a colleague to work and vice versa. The crunch is when it is your colleagues turn to pick you up you arrange to be picked up a mile from home and dropped off a mile from home at the end of the day giving you a reason to walk.
5 Ways to burn more calories at work
1. Take the stairs every time.
2. Get out and walk at lunchtimes.
3. Get on your feet when talking on the phone and walk.
4. Volunteer at every opportunity you get to get out of the office and take the stairs.
5. Volunteer for strenuous jobs whenever possible, in other words don’t be afraid to break into a sweat at work.
5 ways to burn calories at work!
Sunday, August 1, 2010
The 3-Minute Abs Drill – A Six Pack Circuit You Can Do Any Place
A more beneficial way to work the abs!
I have found a way of training the abs as hard as possible in only 3 minutes. You could try different abdominal exercises with the following method but my favourite way to do this circuit is to do 3 lower abdominal type exercises back to back. You get an unbelievable burn in your six-pack during this circuit, it is more difficult and beneficial for working the abs then the standard approach of doing a set and resting and repeating.
This is what to do:
Exercise #1 for 30 seconds
Exercise #2 for 30 seconds
Exercise #3 for 30 seconds
Repeat once with no rest between any of the exercises.
Move immediately from exercise 1, 2 and 3 and repeat them all making sure there are no gaps of rest. This will give you 3 minutes of hard work. A great way to get the most from exercising your abs whether you want to get ripped or shred body fat.
The 3 exercises I like to use are:
Exercise #1 Leg Lowering
Lie face up on the floor and place your hands underneath your low back. Rest on your elbows and forearms so your head is off the floor, your upper body remains in this position during the set. Now straighten you legs and begin to lift your legs off the floor. Aim to bring your legs around 2 feet high above the floor and return them towards the floor but don’t touch the floor on the descent with your legs. The idea is to lift your straight legs up and down without touching the floor for 30 seconds.
It is important to keep pressure on your hands throughout the set, make sure your low back stays in contact with your hands at all times. If you feel your back arching bring your tummy in towards your spine. If you find it difficult to keep pressure on your hands try bending your legs a little.
Exercise #2 Reverse Crunch
Lie on your back with your head on the floor and arms by your side. Bend your knees so your feet are as close to your butt as possible. Now lift your feet off the floor so your thighs are vertical. This position is your start position for every rep; don’t start each rep with your feet on the floor.
From the start position gently roll your low back off the floor and bring your knees towards your chest. When you reach the furthest position you are capable of achieving pause for a second before returning to the start position. Repeat for 30 seconds.
Exercise #3 Knee Push
For this exercise you need to be in the same position as the start position for the reverse crunch exercise. Lie on your back with your head in contact with the floor during the set. Keep the feet off the floor and thighs in a vertical position.
The aim of the exercise is to push your knees up towards the ceiling. Depending on the strength of your abs will determine whether your butt leaves the floor or not. You are striving to push your knees around one inch upwards, that is enough distance to work the exercise properly.
Keep the head and upper body as relaxed as possible during the exercise, this will make your abs work more. The tempo should be moderate and there shouldn’t be any bouncing. Repeat for 30 seconds.
Don’t forget when you have done the 3 exercises in a row go back to the first and repeat them all so you get a 3 minute workout.
You could do this six pack workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park. There are no limitations with this workout.
A more beneficial way to work the abs!
I have found a way of training the abs as hard as possible in only 3 minutes. You could try different abdominal exercises with the following method but my favourite way to do this circuit is to do 3 lower abdominal type exercises back to back. You get an unbelievable burn in your six-pack during this circuit, it is more difficult and beneficial for working the abs then the standard approach of doing a set and resting and repeating.
This is what to do:
Exercise #1 for 30 seconds
Exercise #2 for 30 seconds
Exercise #3 for 30 seconds
Repeat once with no rest between any of the exercises.
Move immediately from exercise 1, 2 and 3 and repeat them all making sure there are no gaps of rest. This will give you 3 minutes of hard work. A great way to get the most from exercising your abs whether you want to get ripped or shred body fat.
The 3 exercises I like to use are:
Exercise #1 Leg Lowering
Lie face up on the floor and place your hands underneath your low back. Rest on your elbows and forearms so your head is off the floor, your upper body remains in this position during the set. Now straighten you legs and begin to lift your legs off the floor. Aim to bring your legs around 2 feet high above the floor and return them towards the floor but don’t touch the floor on the descent with your legs. The idea is to lift your straight legs up and down without touching the floor for 30 seconds.
It is important to keep pressure on your hands throughout the set, make sure your low back stays in contact with your hands at all times. If you feel your back arching bring your tummy in towards your spine. If you find it difficult to keep pressure on your hands try bending your legs a little.
Exercise #2 Reverse Crunch
Lie on your back with your head on the floor and arms by your side. Bend your knees so your feet are as close to your butt as possible. Now lift your feet off the floor so your thighs are vertical. This position is your start position for every rep; don’t start each rep with your feet on the floor.
From the start position gently roll your low back off the floor and bring your knees towards your chest. When you reach the furthest position you are capable of achieving pause for a second before returning to the start position. Repeat for 30 seconds.
Exercise #3 Knee Push
For this exercise you need to be in the same position as the start position for the reverse crunch exercise. Lie on your back with your head in contact with the floor during the set. Keep the feet off the floor and thighs in a vertical position.
The aim of the exercise is to push your knees up towards the ceiling. Depending on the strength of your abs will determine whether your butt leaves the floor or not. You are striving to push your knees around one inch upwards, that is enough distance to work the exercise properly.
Keep the head and upper body as relaxed as possible during the exercise, this will make your abs work more. The tempo should be moderate and there shouldn’t be any bouncing. Repeat for 30 seconds.
Don’t forget when you have done the 3 exercises in a row go back to the first and repeat them all so you get a 3 minute workout.
You could do this six pack workout at home, at the gym, in the office, hotel room, on the balcony, on the beach or outside in the park. There are no limitations with this workout.
A more beneficial way to work the abs!
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