Posts Tagged abdominal crunches
7 Healthy Weight Loss Tips to Successfully Reduce Your Weight
Posted by in Weight Loss on August 2nd, 2010
We all want to lose some weight and stay healthy in the process. Healthy weight loss is losing weight the healthy way, without crash diets or crazy weight loss programs that can be dangerous for you.
Here are some simple proven weight reduction tips:
Keep a food diary
A food diary simply lists all the stuff that you eat everyday and how much of it you had at a given time.
You might think that food diaries are useless since you already know what you eat but keeping a food diary makes you much more conscious of what you put in your mouth. It lets you think twice before drinking that fifth can of soda or getting a third serving of apple pie.
Use a small bowl or plate
Put away those huge plates and bowls. Use smaller ones that can contain only one serving instead of having 2-4 servings in a bowl or plate. That way you will stop and think before taking another serving.
Do aerobic exercises that use the whole body
Stop exercising only one part of your body at a time. That is futile since it is impossible to spot reduce. When you lose weight, you lose it over your whole body, not a single part only. So stop doing 100 abdominal crunches everyday! That is too boring and it doesn’t work for healthy weight loss anyway. Exercise your whole body and have fun doing it with activities such as swimming or dancing.
Plan achievable short-term and long-term weight loss goals
Sometimes people have a simple short-term weight loss goal like losing weight for their high school reunion or losing 20 pounds before their wedding. That’s good motivation and people who have a goal in mind will be more successful than who don’t.
However, while you might be able to restrict your diet in the short-term, in the long-term you need to find a diet that you can stick with to maintain your ideal weight.
What if you love chocolate? In the weeks preceding your big wedding day, you might be motivated enough to stop eating chocolates completely but can you give up chocolates forever? The answer is that most people will not be able to do that. In the long term, you need to find a healthy diet that is not too restricting. Find a balance between foods you love, healthy portions and a balanced diet for your long-term goals. Think inches, not pounds
Don’t be too obsessed with your bathroom weighing scale.
Muscle weighs more than fat. If you are following an exercise regimen that tones or builds up muscle, you might actually gain weight instead of losing it. However, if you lost an inch around your hips and waistline, that is a very good thing.
Drink more water
Water is good for you and it is absolutely essential for losing weight. Burning calories in the body requires a good supply of water. Dehydration will just make weight loss harder. Good weight loss diets have a large amount of natural fiber in them in the form of fruits, vegetables and whole grains. If you don’t drink enough water, this can lead to constipation. Also, drinking water before or during a meal helps people to feel full faster.
Never sacrifice your health to weight loss
Healthy weight loss should be your goal. Don’t waste your time or ruin your health with fad diets or dangerous weight loss drugs. Stay healthy and beautiful by exercising and eating a well-balanced diet.
A Healthy Weight Loss plan is the best way for you to reduce your weight and become slim again. Don’t become a victim of fad diets, learn how to protect yourself and your health while losing weight at the same time. 7 Healthy Weight Loss Tips
Article Source: 7 Healthy Weight Loss Tips to Successfully Reduce Your Weight
Fighting Belly Fat – The Dietician’s POV
Posted by in Weight Loss on July 28th, 2010
Fattening of the area around the stomach is one of the first signs of approaching obesity. Belly fat is undoubtedly the most stubborn kind of fat and is almost impossible to get rid of. Ask you dietician what area of the body most people complain of and the answer would almost certainly be that of the stomach. So if the tummy fat is the most common and most persistent form of obesity, how do you get rid of it? There is no easy way out. If you feel you are in the beginning stages, then things are a little more simple. However, if you have already accumulated a considerable amount of fat around your stomach, then the only way to reduce it is to make a patient and persistent effort.
From a dietician’s point of view, it is necessary to supply the right amount of nutrients to the right person to see some effective results. Most fats and carbohydrates accumulate in the stomach walls and result in thick deposits. It is of vital importance then, to customise the diet according to every other person and follow them up. However, a diet by itself is not going to take care of those fat cells. It should be followed up by an efficient fitness program.
The best kind of exercise is to give a combination of aerobic and anaerobic exercise set. Aerobic exercises such as jogging and skipping are serious fat burners. However, these exercises are not designed for spot reduction. In other words, working-out aerobic exercises gurantees results, but not those which affects the stomach. Hence, these exercises should be supported by a set of anaerobic exercises which target the abdominal muscles. Try a work-out plan which suits your schedule and stick by it. A lot of exercises such as abdominal crunches and push-ups are effective for spot reduction of the belly fat.
Consult with your dietician and a fitness instructor to find the right kind of fitness regime for your weight loss adventure. It is possible to reduce all the fat in your tummy and achieve a flat stomach, but it takes a lot of patient and persistent hard work. Imagine a thinner version of yourself and keep that image in your mind whenever the plan gets too tiresome and keep yourself highly motivated at all times. Remember that in the end, all the hard work is worth it.
For more information about Dietician, Recipes, Diets, Health Tips please visit http://www.lifemojo.com/health/dietician
Article Source: Fighting Belly Fat – The Dietician’s POV
Lose the Extra Weight in Six Weeks
Posted by in Weight Loss on April 24th, 2010
Six weeks may not seem like a lot of time – it’s only a small portion of your life, but it can make a huge different to your health, body composition, and fat weight. Virtually anyone can lose over ten pounds or drop several percentages on their body fat composition in six weeks, it just takes effort. And a whole lot of it.
Firstly, to actually lose weight, you need to clean up your eating habits. Exercising will only get you so far – the actual food sources that you put into your body are important when it comes to weight gain and loss. In order to lose the weight, we are going to need to change the way you eat. That means no more junk food, excessive portions or fried foods. Eliminating these foods from your diet will immediately make a difference in your health. Incorporate a variety of fresh fruits and vegetables into your diet now to take the place of the unhealthy choices.
Once you’ve established that healthy and clean eating is the only thing that you will be doing for the next six weeks, we can take the next step which is to begin an exercise program. Exercising often isn’t a fun or exciting thing to do at the beginning but once you’ve created a habit out of it, it can become quite enjoyable.
You don’t need to sign up for a gym membership. Try the following routine to get that extra weight off.
Day One – High Intensity Interval Training (20 minutes)
Day Two – Resistance Training Session 1 [perform all exercises in order x 3]
• Bicep Curls
• Body Dips
• Triceps Kickbacks
• Abdominal Crunches (on a stability ball)
• Back Extensions (on a stability ball)
• Shadow Boxing (2 minutes)
Day Three – Go for a brisk walk with active recovery as needed for a minimum of 45 minutes.
Day Four – Resistance Training Session 2 [perform all exercises in order x 3]
• Military-style Pushups
• Shoulder Press-Ups
• Lateral Raises
• Bent Over Dumbbell Row
• Seated Cable Row
• Jumping Jacks (2 minutes)
Day Five – High Intensity Interval Training (20 minutes)
Day Six – Resistance Training Session 3 (perform all exercises in order x 3)
• Backwards Lunge
• Plie Squats
• Lying Leg Raise
• Straight Leg Deadlift
• Kickbacks
Day Seven – a brisk walk with active recovery as needed for a minimum of 45 minutes.
Jason likes to write about various topics which interest him. One of his latest websites is http://earthlitemassagetables.org which helps people who are looking to purchase an Earthlite Spirit massage table.
Article Source: Lose the Extra Weight in Six Weeks
Ab Workouts For A Six Pack
Posted by in Weight Loss on April 12th, 2010
You may already known that more than 95% women in this world don’t get their aspired dashing and sexy figure though they work hard. Sadly, most of them don’t have any ideas of a good work out exercises that would make them comfortable. What they do is nothing but some unnecessary exercises. However, you should know what successful women do to get a six pack abs. You would be relieved as well as joyous to know that, you don’t need any sort of hard work to get your desired sexy and slim figure. Nevertheless, what you need to do is to stick to your regular exercises and proper diet. However, I am going to give you some exercise tips that would help you get started.
1. Crunches: Knees Up:
Crunches are the key elements of your aspired six pack abs. However, crunching is quite easy that wouldn’t make you feel uncomfortable. However, lie on your back with your knees bent; make sure your feet remain flat. Now, place your hands by your ears. Turn your shoulders forward and repeat it. As you are doing it for the first time, don’t try to do it excessively. Increase the number of crunches day by day.
2. V- Sits:
V-sits are also known as fingers to toes abdominal crunches that are very vital for your aspired six pack abs. However, you will be glad to know that V-sits help you lose your belly fat instantly. However, sit on a bench; make sure that your shoulder and legs are lifted properly. Loop up and bring your knees in so that it would make you comfortable to reach your toes easily, repeat it.
3. Reverse Crunches:
Lay on the floor on your back, place your hands on the floor. Now, bring your knees slowly towards your chest, make sure that your thighs are perpendicular to the floor. Now, contract the abs to turn your hips off the floor, make sure that your legs reach up towards the ceiling. However, don’t try to move fast. Rather moving fast, try moving slowly.
4. Knee Raises:
Knee raising is somewhat related to hanging from a pull-up bar with your legs and feet. However, now lift your knees up to one side. Nevertheless, try to do this by turning your mid section from the bottom up. Now, enfold your lower abs and obliques at the top of the top of the movement for a one-court, then slower the process and hence repeat on the opposite side.
5. Side crunches:
Lie on your right hip; turn your knees so that they are perpendicular to your body. However, now place your hands by your hips, slowly raise your shoulders and head. Make sure that you hold the position for a few seconds, then slowly lower your shoulders and head, repeat it.
You can be healthy by doing some sort of exercise that is comfortable for you. Remember to do a regular routine slowly and safely. You can find out more about exercises on www.fatbodyloss.info
Article Source: Ab Workouts For A Six Pack
Ab Workouts For A Six Pack
Posted by in Weight Loss on April 12th, 2010
You may already known that more than 95% women in this world don’t get their aspired dashing and sexy figure though they work hard. Sadly, most of them don’t have any ideas of a good work out exercises that would make them comfortable. What they do is nothing but some unnecessary exercises. However, you should know what successful women do to get a six pack abs. You would be relieved as well as joyous to know that, you don’t need any sort of hard work to get your desired sexy and slim figure. Nevertheless, what you need to do is to stick to your regular exercises and proper diet. However, I am going to give you some exercise tips that would help you get started.
1. Crunches: Knees Up:
Crunches are the key elements of your aspired six pack abs. However, crunching is quite easy that wouldn’t make you feel uncomfortable. However, lie on your back with your knees bent; make sure your feet remain flat. Now, place your hands by your ears. Turn your shoulders forward and repeat it. As you are doing it for the first time, don’t try to do it excessively. Increase the number of crunches day by day.
2. V- Sits:
V-sits are also known as fingers to toes abdominal crunches that are very vital for your aspired six pack abs. However, you will be glad to know that V-sits help you lose your belly fat instantly. However, sit on a bench; make sure that your shoulder and legs are lifted properly. Loop up and bring your knees in so that it would make you comfortable to reach your toes easily, repeat it.
3. Reverse Crunches:
Lay on the floor on your back, place your hands on the floor. Now, bring your knees slowly towards your chest, make sure that your thighs are perpendicular to the floor. Now, contract the abs to turn your hips off the floor, make sure that your legs reach up towards the ceiling. However, don’t try to move fast. Rather moving fast, try moving slowly.
4. Knee Raises:
Knee raising is somewhat related to hanging from a pull-up bar with your legs and feet. However, now lift your knees up to one side. Nevertheless, try to do this by turning your mid section from the bottom up. Now, enfold your lower abs and obliques at the top of the top of the movement for a one-court, then slower the process and hence repeat on the opposite side.
5. Side crunches:
Lie on your right hip; turn your knees so that they are perpendicular to your body. However, now place your hands by your hips, slowly raise your shoulders and head. Make sure that you hold the position for a few seconds, then slowly lower your shoulders and head, repeat it.
You can be healthy by doing some sort of exercise that is comfortable for you. Remember to do a regular routine slowly and safely. You can find out more about exercises on www.fatbodyloss.info
Article Source: Ab Workouts For A Six Pack
