Chances are you are a victim of the two biggest abdominal training hoaxes!
Hoax # 1
Just doing some midsection exercises can reduce your "love handles".
Fact:
You cannot reduce fat from a certain targeted area of your body just by using exercise alone. The abdominal area is no exception.
So, if you want to get a flat stomach and reveal your abs, losing the fat covering them is the way to go.
The only way to do this is to lose fat proportionately from your entire body by burning more calories than you consume.
How? By doing these two things:
1) Have a healthy and balanced permanent diet: dark green vegetables, fresh fruits, whole wheat and whole grain products, non-fat dairy products, fish, poultry breast, lean red meat, egg white.
You should cut out all sugar, soda, non-whole grain products and saturated fats: These aliments should only be a reward for achieving a goal, not a habit!
2) Start exercising
Aerobic and strength training will raise your metabolic rate. In result, your body will burn more calories.
* aerobic exercising
3 times per week, conduct an exercise that keeps your heart rate elevated for at least 30-45 minutes (ex: walking, running, cycling, swimming, aerobics, etc)
* strength training
Alternate days of aerobics with weight training. You will build muscles that will burn more calories, even when at rest!
Hoax # 2
You have to do tons of crunches.
Fact:
Crunches can work. But it's not necessary to do high reps. It's best to do them slowly. Lift the shoulders a few inches off the fround, press the lower back to the floor and exhale, sucking in your gut and trying to touch your belly button to the ground. Then lift the chestand head (keeping them parallel to the ground, towards the ceiling. It won't be much of a lift but you'll feel it.
Hold a second, then return to starting position. Do 8 - 12 reps.
For even better and quicker results, do them on a exercise ball.
You should specifically target your lower back to strengthen the muscles that support your spine.
The easiest exercise is sucking the gut in, also known as the "stomach vacuum"...
1. Exhale. Suck in your gut.
2. Maintain the contraction for 10 to 20 seconds.
3. Repeat 10 to 15 times, as often as you like throughout the day (...while in the shower, sitting at your desk, while driving, etc.).
Time now for YOU to take action!
PS: Do not forget to consult your doctor before starting any diet and exercise plan.
Thursday, November 10, 2005
Tuesday, October 25, 2005
Kids and Exercise
I was out driving around with my wife and we were talking about something I find very disturbing.
When we were kids, we were always outside playing.
Always!
If it was football season, we played football; baseball season, we played baseball; basketball season, we played basketball.
Our neighborhood had a team and we would play rival neighborhoods. If for some reason everyone wasn't around, we could walk around and find a pickup game.
Take a look now. Hard to find a pickup game. We have neighbors with kids - I didn't even realize they had kids because I never seen them outside playing. Kids are tied up now with computers, video games and more. Parents encourage them to watch t.v. so they know where they are. I have a friend at work who plays with his 4 year old cousin everytime he sees him. He said he always wants to play but his parents always want him to sit down and watch t.v.
I have a 2 year old grandson. For the first year and a half he and his mother lived with us. I played with him every night. Every night! Even as a baby. Started playing ball with him at 6 months old (maybe younger). Now he loves ball and is very active. The teachers told my daughter he is the only one who can throw a ball straight without an arc and is the only one who can catch the ball.
Sure, he watches t.v. . . . In between playing. We rough house all the time. My wife and I get him one weeknight a week and keep him for 1 or 2 nights on the weekend and he is always on the go. He says "C'mon Bob" (he calls me Bob most of the time. lol) and off we go. We play so much he and I are best buddies and he is always wanting to come over and do things.
I encourage you to play with your kids and get them out playing as well. It's disturbing that so many kids nowadays are overweight. Kids need to get back outdoors and start running around. You owe it to them to do your best to get them active.
When we were kids, we were always outside playing.
Always!
If it was football season, we played football; baseball season, we played baseball; basketball season, we played basketball.
Our neighborhood had a team and we would play rival neighborhoods. If for some reason everyone wasn't around, we could walk around and find a pickup game.
Take a look now. Hard to find a pickup game. We have neighbors with kids - I didn't even realize they had kids because I never seen them outside playing. Kids are tied up now with computers, video games and more. Parents encourage them to watch t.v. so they know where they are. I have a friend at work who plays with his 4 year old cousin everytime he sees him. He said he always wants to play but his parents always want him to sit down and watch t.v.
I have a 2 year old grandson. For the first year and a half he and his mother lived with us. I played with him every night. Every night! Even as a baby. Started playing ball with him at 6 months old (maybe younger). Now he loves ball and is very active. The teachers told my daughter he is the only one who can throw a ball straight without an arc and is the only one who can catch the ball.
Sure, he watches t.v. . . . In between playing. We rough house all the time. My wife and I get him one weeknight a week and keep him for 1 or 2 nights on the weekend and he is always on the go. He says "C'mon Bob" (he calls me Bob most of the time. lol) and off we go. We play so much he and I are best buddies and he is always wanting to come over and do things.
I encourage you to play with your kids and get them out playing as well. It's disturbing that so many kids nowadays are overweight. Kids need to get back outdoors and start running around. You owe it to them to do your best to get them active.
Saturday, October 08, 2005
Cross Training
I was asked by a subscriber if, because I was really sold on fitness ball exercising, I was recommending that and nothing else.
No way dude! I've always advocated cross training.
Listen, there are lots of good exercises of all kinds and you owe it to yourself to try a variety. You don't want your routine to get stale. Keeping it interesting is one of the keys to continuing to exercise all your life.
Definitely I think the fitness ball is great and allows a wide range of exercises. But you still need an aerobic exercise. Or you may want to do some pilates (by the way, you can do them on the ball). Jump rope? Great exercise.
Dumbbell training of interest to you? Or how about hitting the heavy bag?
The point is adding variety keeps it interesting but also hits your muscles in a variety of ways and that's good for overall fitness.
My recommendation is to be certain you are getting the proper aerobic exercise weekly and to work the body's core muscles, along with a strength training routine. I've decided running 3 - 4 times a week and doing my strength training on a fitness ball, which also works my core muscles, is the best route for me to take right now as I can get more accomplished in less time.
But I do vary from time to time to keep the body guessing and do have the advantage of having exercised for years and know what works best for me. You need to work towards that and trying different ways of exercising is advantageous!
No way dude! I've always advocated cross training.
Listen, there are lots of good exercises of all kinds and you owe it to yourself to try a variety. You don't want your routine to get stale. Keeping it interesting is one of the keys to continuing to exercise all your life.
Definitely I think the fitness ball is great and allows a wide range of exercises. But you still need an aerobic exercise. Or you may want to do some pilates (by the way, you can do them on the ball). Jump rope? Great exercise.
Dumbbell training of interest to you? Or how about hitting the heavy bag?
The point is adding variety keeps it interesting but also hits your muscles in a variety of ways and that's good for overall fitness.
My recommendation is to be certain you are getting the proper aerobic exercise weekly and to work the body's core muscles, along with a strength training routine. I've decided running 3 - 4 times a week and doing my strength training on a fitness ball, which also works my core muscles, is the best route for me to take right now as I can get more accomplished in less time.
But I do vary from time to time to keep the body guessing and do have the advantage of having exercised for years and know what works best for me. You need to work towards that and trying different ways of exercising is advantageous!
Thursday, September 29, 2005
Swiss Ball Exercises + Running = Total Fitness!
A good fitness program consists of a combination of aerobics and strength training. One excellent way to add both to your routine is running for aerobics and swiss ball exercises for strength.
Really. Running is definitely one of the best aerobic activities you can do if you are physically able to. Run for 30 minutes or more 4 times a week and you will lose weight and become very fit but . . .
You need to add some strength training to your routine. Firm up the muscles and strengthen the body. And muscle burns fat.
The swiss ball, also called the stability ball, allows you to not only develop
strength, but to develop the all important core muscles of your body. Here's just one of the many different exercises you will find in my swiss ball exercise package found at my website . . . TudeFitness.com
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.
Try it and see if you don't feel it in your upper body and also in the abdominal area.
The swiss ball will allow you to get more out of your exercise and get a better, more complete workout in less time.
Really. Running is definitely one of the best aerobic activities you can do if you are physically able to. Run for 30 minutes or more 4 times a week and you will lose weight and become very fit but . . .
You need to add some strength training to your routine. Firm up the muscles and strengthen the body. And muscle burns fat.
The swiss ball, also called the stability ball, allows you to not only develop
strength, but to develop the all important core muscles of your body. Here's just one of the many different exercises you will find in my swiss ball exercise package found at my website . . . TudeFitness.com
Prone Pull Ins on Ball
Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position.
Pull the ball using your feet towards your chest. While doing this bend your elbows in a pushup fashion.
Return to starting position.
Try it and see if you don't feel it in your upper body and also in the abdominal area.
The swiss ball will allow you to get more out of your exercise and get a better, more complete workout in less time.
Wednesday, September 21, 2005
Running During Your Vacation
I decided to write this while on vacation. My wife and I are visiting her family in California. She is on kidney dialysis 3 times a week so we had to set up her appointments while here and I decided that would be the time to get my exercise in.
It's easy to forget to exercise when you go on vacation and it's understandable. But if you are going to be gone for a week or two, that's a lot of time to not exercise.
Whether you walk or run for your aerobic portion, it's really a treat to do so when you're visiting a new location. Different routes; different views.
I enjoy seeing the mountains in the background while here - something we don't have in Ohio. In fact, today I just did a hill that is at almost a 45 degree incline and is probably about 1/2 mile long. What a great view at the top - once I gave myself a small breather to recover. :-)
Took another run in the country. Took different routes each time for a different view.
Even when we went to Niagara Falls for a 3-day stay, I got up while my wife and daughter slept in the morning and went for one of my most enjoyable runs ever! Came back as they were waking up - showered and went to breakfast.
Try it the next time you vacation anywhere. All you need is your running shoes!
It's easy to forget to exercise when you go on vacation and it's understandable. But if you are going to be gone for a week or two, that's a lot of time to not exercise.
Whether you walk or run for your aerobic portion, it's really a treat to do so when you're visiting a new location. Different routes; different views.
I enjoy seeing the mountains in the background while here - something we don't have in Ohio. In fact, today I just did a hill that is at almost a 45 degree incline and is probably about 1/2 mile long. What a great view at the top - once I gave myself a small breather to recover. :-)
Took another run in the country. Took different routes each time for a different view.
Even when we went to Niagara Falls for a 3-day stay, I got up while my wife and daughter slept in the morning and went for one of my most enjoyable runs ever! Came back as they were waking up - showered and went to breakfast.
Try it the next time you vacation anywhere. All you need is your running shoes!
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