How To Get A Six Pack Ab And Keep It
If you are fed up of reading ads or watching commercials making all sorts of wild bogus claims that this fad diet or that miracle pill , as if by magic will give us a body to die for please read on!
There are many myths on the fringes of the fitness industry a few of which will come as big shock. The first is NOT to concentrate all your labors on your abs if you want that ripped 6 pack! Structure is all important to your work out and wasting so much time on working your abs basically does not work, there is no quick fix and the hope of working on “spot areas” such as your belly is a waste of time.
A far more effective strategy is to follow a balanced workout which works to strengthen the bigger muscle groups sch as legs,arms and chest. Obviously the abs do need some emphasis but only a small proportion in the scheme of things. The vital element is to increase your metabolic heart rate and an efficient workout of the major muscle groups will enhance this for up to 48 hours and is far more useful in burning actual body fat than ab curls or crunches will ever be.
We all appreciate healthy eating is important to obtain peek physical fitness, however you may be surprised to unearth certain foods that work against each other and have an adverse effect. Balance is the key here and any fad diets that encourage low fat, low carbs, high protein etc are really making the overall state of affairs worse not better with the majority of people adding more weight not less. As humans we were never intended to eat only one type of food and some fat is GOOD for us in a balanced way.
There is a lot of self help guides and advice out there some of which are good in parts, the majority however totally unproven and unfounded and in many occasions following this advice can result in injury or ill health. One self help guide I cqan reccommend whole heartedly is Mike Geary truth about abas. If you are really serious about getting into shape and maintaining a strong lifestyle and diet you should get Mike Gearys FREE report Getting rid of belly fat fast which is a superb resource providing a supplementary 27 tips and advice on getting into shape the right way.
Mike is a international fitness coach and well valued contributor to the established muscle & fitness magazine. He is also the author of the best selling book Truth about abs.
For help and advice on a wide range of health and fitness products visit getting fit 4 life. If you want to find help and advice on excercising at home this is great resource.
Good Breath Is Everything
Bad breath, commonly referred to as halitosis, which usually originates from one of two sources – certain foods we eat or the breakdown of food particles by bacteria which inhabit the mouth.
Foods
We have all probably experienced halitosis caused by eating certain foods. We eat a meal and then suffer with embarrassing bad breath later.
The culprits are sulfur compounds found in certain foods like garlic and cabbage. These sulfur compounds cause breathe to smell bad.
When we eat, sulfur compounds from foods are absorbed by our digestive systems. Contrary to popular belief, sulfur compounds do not cause halitosis as a result of working their way back up into the mouth from the stomach. Rather, the sulfur compounds move from the digestive system into the bloodstream where they are carried to the lungs.
Here the lungs expel the sulfur compounds from the body by way of the air that we exhale! Amazingly, many of these sulfur compounds are also excreted in sweat from the skin and in urine for hours to even days after the food containing them is eaten.
Bacteria
Chronic bad breath is constant and long standing. Although a little harder to treat, it can be treated nevertheless.
The problem starts with bacteria. Did you know that over 170 different types of bacteria live in our mouths?
These bacteria feed on bits of food left on our teeth after meals. Feasting on these “leftovers”, bacteria produce sulfur compounds which once again give breath its foul smell.
Many of these bacteria are anaerobic meaning that they can not live in the presence of oxygen. How do they live in the mouth which is exposed to oxygen every time we breathe?
These bacteria hide in places where oxygen can not reach – under plaque and food debris, in the spaces between the teeth and gums, and in the deep crevices of the tongue.
This is why proper dental care is important in eliminating bad breath. Brushing and flossing:
Remove bacteria from the mouth.
Remove the layer of plaque, food debris, and dead cells which protect bacteria from oxygen.
Saliva – Nature’s Mouthwash
A very important fact to remember when battling bad breath is that saliva is our friend. A dry mouth represents the perfect environment for odor causing bacteria.
Saliva acts as nature’s mouthwash by keeping the mouth moist, washing away bacteria, and dissolving foul smelling volatile sulfur compounds.
Conditions which reduce saliva flow or which make our mouth dry can therefore lead to halitosis. In fact, the morning breath which many people experience after a long night of sleep is caused by the reduction in saliva flow that occurs when we sleep.
People often combat chronic bad breath using mouthwash as their weapon of choice. Ironically, most commercial mouthwashes are useless in eliminating chronic bad breath. Recent studies have reported that mouthwashes only temporarily mask the odor of bad breath for as little as 10 minutes after brushing.
In fact, because they contain alcohol, mouthwashes can actually make the situation worse by drying out the mouth creating a more hospitable environment for odor causing bacteria. A new breed of mouthwashes containing chlorine dioxide, however, have proven very effective in combating bad breath.
These mouthwashes do not mask bad breath odor like conventional mouth washes. Instead, the chlorine dioxide in these rinses directly attacks the volatile sulfur compounds responsible for halitosis
Periodontal Disease
If you try:
* Staying away from certain foods that are known to cause bad breath,
* Removing bacteria and food particles by brushing your teeth and flossing,
* Removing bacteria from the tongue,
* Making sure that your mouth does not become too dry (maintaining saliva flow),
…and still have bad breath, you may want to see your dentist. Your dentist should be able to detect these periodontal pockets during a routine gum exam.
These areas are difficult to keep clean and may create a continuous supply of sulfur gases. The more areas that you have harboring these bacteria, the worse the breath.
How does weight affect the skin?
Frequent weight fluctuation, especially if it happens too quickly in short periods of time can have really big affect to your skin. As you know, skin is the largest organ in the human body. The way you treat your skin will take effect to your entire body. Fat deposits may even help the development of skin diseases like psoriasis, for example. Decrease of weight in such cases is not enough to overcome skin problems, but certainly can help.
The stretches, for example, are a result from changes in collagen of the skin and it is an effect from expanding beyond its borders. When collagen is not sufficient, the veins expand and form a violet-red stretch marks. After a time your skin loses its pigmentation and stretch marks remain as white.
This can happen during pregnancy and also in drastic diet, so better avoid it. I mean the diet.
Normally increase of your weight is resulted from increasing the amount of food you eat. So, figuratively speaking, you are “flooding” your body with extra fat, sugar and preservatives.
Note that excess sugar is a major helper in the process of aging of the skin, since it attacks and preventing new collagen production.
On the other side is the rapid weight loss.
Do not be fooled that the injuries in this process are smaller. In rapid weight loss, skin may not react quickly enough and easily, and you will see the effect in the area of abdomen, thighs, arms and even face. This is why doctors and nutritionists deny fast diets and advising their patients to choose a healthy diet combined with exercises.
Fact, a healthy lifestyle, combined with appropriate sports program may make you look younger. If you add antioxidants and vitamins to a well-balanced diet and reduce the amount of sugar, you will enable your body to reduce the level of natural collagen.
The healthy diet is based on fruits and vegetables, proteins, like chiken and fish, and mainly on low fat products.
11 Steps To Better Sleep
Sleep is one of the main factors for good appearance and good health. Your body needs to be loaded with the necessary energy to get rid of the stress.
Insomnia in turn causes headaches, black circles under eyes, fatigue … and may be hundreds of symptoms you don’t even suggest.
Here are some simple ways to deal with insomnia:
1. Skip afternoon coffee and especially the one after dinner. Leave your favorite drink for the morning.
2. Try to go to bed at the same time every evening. Your body will enter into rhythm faster than you can imagine. If you manage to do that every night, in the morning you will be able to wake up even without an alarm.
3. If you had a really emotional day, you can turn to alternative medicine and take melatonin.
4. Relax from the stress. Surely this is not so easy, but try not to think about your problems before you sleep.
5. Drink warm milk before bed. Really works and the reason for its beneficial effect is called serotonin.
6. If you don’t like milk, drink herbal tea. Very suitable for this purpose is chamomile tea.
7. Take a walk before bedtime. This will charge your lungs with oxygen, and you will sleep better.
8. Do not watch movies that will cause you to think of them – horrors and drama are not suitable.
9. Sleep with a mask. Domino creates complete darkness and you will sleep more easily.
10. Try to go to bed before 12 o’clock. Between 9 and 11 is the best time for a sleep.
11. Go to bed before you are completely sleepy. If you need to clean your makeup or to take a shower, avoid it… all of these rituals will drive away your wish for a sleep.
10 Ways To Prepare Your Body For The Beach
Beach season is close and this is the perfect time to look in the mirror. How do you look in a bathing suit? If in coldest days you have lose form, now is the time to work it back.
Gaydan Gabal, owner of a fitness gym in Toronto share some basic ways on how to prepare your body for the beach:
1. Endurance training
If you really want to have and effective training, you need at least 45 minutes – 3 times a week. You can practice at home as the most appropriate exercises are: push-ups, recruitment, various squats etc.
Remember one thing – the less muscle you have, the more calories burned.
2. Balanced training
Cardio exercises are a great way to burn some calories but the best resuls gives balancing it with endurance exercises. If you want to free your body from some kilograms – do cardio exercises 3 days a week, and leave other 3 days for endurance training. You should give yourself one day rest.
3. Eat on small portions
Acceptance of small quantities of food several times a day speeds up metabolism. So rather than miss the breakfast, and eat something sustaining to lunch and make a great dinner – try to eat morning, noon and night with two snacks between meal.
4. Control calories
Eat to satiate, not to gluttony. This extra amount may impede the metabolism so that it need to process the food 2 to 3 days.
5. Constancy
If you start a diet and after three days quit, you should determine that you want see the results. It is necessary to comply with its plan – to train regularly and eat according to the program. Your body likes routine and, if use some weights, it will try to keep the results. It is important not to miss even one days.
6. Drink water
This may sound cliched as a rule, but many people do not follow it and the result is – dehydration. Drinking enough water helps your body dump toxins and prevent fluid retention and bloat. When it has a lack of water – your body stores it. Furthermore, drinking water saves calories – we often interfere thirst with hunger, and it is always better to drink a glass of water rather than sweetened drinks.
7. Do not miss meals
Omission of eating is more dangerous for your figure than to eat a sandwich. This is because these pauses between nutrition slows metabolism. So if you do not have time for breakfast – better drink a protein shake.
8. Stretch up
Many people tend to miss the stretching, even making their training consequently. Your muscles needs it in order to prevent any injuries. Furthermore, it stimulates the body circulation, which is part of maintaining good form.
9. Remove the stress
Good appearance depends not only on the figure, the emotional and mental state plays a role. Stress forces the body to produce cortisone – it prevents burning of calories. You should try breathing exercises, meditation or a walk to get rid of it.
10. Raise the bar
Once entered into rhythm, you have set the program for your body. After passing this barrier it is difficult to continue the changes. If you need more – change the program or try a larger load.
Flat stomach – part 2
Well, flat stomach before the summer is not mirage if you do a little more.
Like We said, you need only 6 weeks to see real results.
They have not passed yet, but we hurry to show your advanced exercises to perform after the 3rd week.
We suggest you to try movements that do not affect just one muscle concentrated and loaded in full.
One hand pushups
Assume pushup position, rest on forearms and your toes. The back is tense, but the body is in the air.
Tight your stomach and carefully carry the burden of your body on the right forearms. Reach the left hand forward and hold 3 to 10 seconds.
Return to starting position and repeat with other hand. This is a rerun, but it is good to be in 5-10 repeats in a total of 3 series.
Rest between the series not more than a minute.
Lateral pushup with turn
Assume position as shown – uphold your right forearms, and lift the body above the ground with your legs tightened.
Tight stomach and extend left left hand up to the ceiling. Then turn it to the ground below your body, like you are trying to lay on the floor.
Return to starting position, left hand available on the hips – this is a rerun.
Make 3 sets of 5-10 repetitions for each side, the rest between series should be not more than a minute.
High lifting of the thigh
Lay down on the ground on your back as your right leg is folded in the knee and strained your left forward.
Relax your hands on the floor turned up. They should be at the level of the shoulders. At the same time, your hip is about 5 centimeters above the ground.
Lift it up to form the direct ascending line between the shoulders and strained leg. Hold 2-5 seconds, then relax
Repeat a total of 15 times, then change legs.
If you want to complicate the movement, cross your hands on the chest.
Attacks with hand lifting
Take a weight in your left hand – 3 or 7 kilos. Lift it up to the shoulder, with arm folding in the elbow
Stand back with left leg to make attacks – knee should almost touch the floor. At the same time, push-up hand to the ceiling.
Throughout the abdomen and tighten it to not allow twisting in the waist.
Return to starting position and repeat movement 15 times. Then replace the supporting leg.
To increase the load, you can take another weight in the other hand.
Summer Beauty Tips – Suck Abdomen – exercises list
Pushup
Assume pushups position, fold your hands in elbows and uphold them. Severity of your body is covered by the forearms. At the same time tightened the legs back in a straight line with your body.
Tight stomach (Imagine that someone is about to hit you in the stomach) and hold for one minutes. If you do not succeed the first time, hold for 10 seconds, relax 5 and thus increase the time for tightening and seeks to rest less until you pass one minute.
Try to concentrade on your position – do not loose your hips and do not raise your butt.
Lateral pushup
Get on your right side with tightened legs and lift up to the back bone of the right hand, which is perpendicular to the body. Release the left hand on left hip.
Tight belly and hold for one minute. The whole time keep your hips and knees above the floor.
Marsh
Lie down on back with legs folded at knees and feet set on the floor. Thus, your butt is raised in the air. Relax your hands away from the body at the level of the shoulders and hands, turned up.
Assume a position in which the body is in a straight line from shoulders to knees.
Tight belly and lift right knee to the chest. Hold for 2-3 seconds and relax down. Then do the same with left leg – this is a rerun.
Perform this 7-10 times total in 3 series with breaks between them.
Lunges with turning
Use weight about 4-8 kilograms and hold it with both hands simultaneously. Assume stride position and extend your hands forward.
Make a big step forward (strike) with your left leg and tight abdomen. Besides, turn your torso left with extended forward hands.
Turn again and face forward in the starting position using your supporting leg.
You should perform a repetition using your other leg in the same way.
Make a total of 3 sets of 10-15 times.
Summer Beauty Tips – Suck Stomach. Quick, Fast And Lasting: Part 1
6 weeks. This is what you need to tight muscles of the abdomen, without any abdominal press.
Easy, we are not suffering from a new influenza, which affects our mental activity.
Just some experts are of the opinion that it is better to do exercises for the entire torso – chest, abdomen, back, rather than individual.
According to them,local movements as abdominal presses do not have enough effect as affecting one of the most isolated muscles in the body, and even trained it may not be visible under layers of subcutaneous fat.
That is why, Rachel Kosgrouv, American fitness instructor, has developed a system of exercises, which loaded the entire torso muscles, involving that even legs and butt.
She believes that it is burning more calories, and in combination with intensive cardio exercises you are burn fat and subcutaneous. That helps you for a perfectly flat abdomen.
In the gallery are exercises you can begin with. They must be performed for about 3-4 weeks, then you have to change with new movements, which also will be presented soon.
Start each workout with a mild warming – from 3 to 5 minutes, then continue with the cardio. For the dynamic part of the program will help any way we can.
Now see the first 4 classes – for beginners. Click Here >>>