Chest Excercise
3 Secrets for Ladies to Get Flat, Firm Abs
What lady doesn't want flat, firm abs and a sexy stomach?
What busy woman and mom doesn't want to lose stomach fat and finally feel good wearing her swimsuit or tight tank top and skinny jeans?
I can count on one hand the number of women I've trained who were totally satisfied with their stomachs, and I've been training women for years and have logged thousands of personal training sessions.
But what does it take to get that flat, firm stomach? How does a woman lose stomach fat? Does she really need to do lots of crunches, buy the latest gizmo, follow some weird diet or go on mind-numbingly boring walks or jogs with her friends?
In short, no. I'm going to reveal to you the top 3 secrets to flat, firm abs for ladies. Follow them and you will lose stomach fat and you will have that flat sexy tummy you want.
1. Nutrition is Key.
You really can't overlook nutrition. You're probably saying to yourself "No kidding, smart guy.", but I'm serious. No workout will ever outperform a bad eating plan, no matter how tough the workout plan may be. You just can't look past your nutrition.
That doesn't mean that you need to eat like a bird, nor does it mean you need to stick with some crazy fad diet that your co-worker, sister, mom, or the other moms at the park told you about.
You need to eat sensibly and you need to eat more than you think. First you need to cut out all the processed carbohydrates found in boxes and bags, yes that includes all those so-called "healthy" crackers and snacks. Most are wolves in sheep's clothing that will do nothing but make you gain fat, especially stomach fat.
You need to consume lots and lots of fruits and vegetables. You may have heard that fruits make you fat because they've got too much sugar, but that's a total lie. I've never known anyone who eats lots of fruit and gets fat. Quite the contrary, everyone I know who eats lots of fresh fruit is very lean with very little body fat and the majority of them have flat, firm stomachs that look awesome in tank-tops and swimsuits. So stick with fresh fruits and veggies if you want to lose stomach fat and get that flat, firm stomach.
You also need to make sure you're getting enough protein. That doesn't mean you need to eat tons of meat, though. You can get plenty of protein by consuming lots of healthy nuts and legumes like almonds, peanuts, black and white beans, etc.
Whole-grains are also a good source of protein as is soy.
However if you're going to get your protein from meat sources or dairy, just make sure it's low in fat and if at all possible organic.
2. Switch from long steady-state boring cardio to interval training.
Long, steady state cardio is a favorite for ladies wanting to lose stomach fat and get that firm, flat stomach. I always see women out on the sidewalks, streets and bike trails with their friends walking for hours upon hours everyday hoping to get rid of their stomach fat, yet most of them look the same today as they did a couple months ago.
That's because long, steady state cardio as a means to lose stomach fat is a thing of the past, especially for a busy woman like you.
There's a better way and that better way is through interval training.
Doing interval training doesn't mean you have to turn yourself into some kind of world-class sprinter or "hardcore" athlete. It just means you have to step up your intensity every 60-90 seconds and work harder.
Say you like to jog for your cardio. That's fine, just intermix bouts of running harder for a period of 30 seconds every 90 seconds and repeat that cycle about 6 times and you're done...after your warm-up of course. If you do it correctly, you'll have worked your tail off and jacked your metabolism up for the rest of the day helping you to lose stomach fat even while you're not working out!
3. Stop doing so many crunches and sit-ups!
Endless amounts of crunches, sit-ups, twists, leg lifts, etc. will do little to nothing when it comes to getting rid of your tummy fat and getting that flat, firm stomach you've always wanted.
Actually they'll do practically nothing, despite what the advertisements and so-called experts tell you.
To lose stomach fat and get that flat, firm tummy you have to burn the layer of fat off your stomach and doing so means that you have to combine the first two tips I just gave you and limit the number of crunches you do in favor of full-body workouts and full-body exercises.
You can't spot reduce. When your body burns fat, it doesn't just burn it from one spot, it burns it from everywhere. So it should make sense that to burn the most fat you need to move the most muscle and crunches move very little muscle.
You should instead stick to exercises like squats, lunges, push-ups, etc. Those exercises work lots of muscle, which means they burn lots of calories and will have that layer of fat burned off your stomach in no time giving you that firm sexy stomach you've always wanted.
So take my advice and follow those 3 tips and before you know it, you'll be able to fit into that bikini, buy those skinny jeans and wear that sexy tank top because you'll be rid of your stomach fat and finally have that firm and flat stomach.
By Shawn Johnson, BDO Staff Writer
Courtesy of BlackDoctor.org
How To Get The Most Out of Your Daily Workout
To make sure that you’re getting the most out of your daily workout, check out the following tips:
1. Call a Friend A recent study published in the journal of Nature Neuroscience suggested that working out with a buddy may actually help to increase the positive effects of exercise. Scientists placed several rats on a daily exercise routine where they either exercised alone or with others. At the end of the experiment, researchers found that the level of one particular stress hormone called corticosterone, which is released during exercise, was significantly lower in the blood of the rats that worked out with a friend.
The Conclusion Running alongside a friend may help to improve your response to stress.
2. Push Yourself In a study that appeared in the International Journal of Obesity, researchers found that those runners who continually ran the same distance every day actually gained weight. Those who increased their distance managed to retain their size.
The Conclusion Increase your weekly run from time to time in order to stay slim and fit.
3. Walk Backwards In a study recently published in the journal American Fitness, researchers discovered that walking backwards actually boosts your heart rate and burns more calories. The Conclusion Give this backward idea a try.
By Mario Strayhorn, BDO Staff Writer
Courtesy of: BlackDoctor.org
Great Exercises for Your Chest
Here you will find a listing of chest exercises to use in your chest workout. Each of the chest exercises listed should be performed with proper form to not only avoid injury, but to also allow the muscle to go through a full range of motion and get the most out of the exercise.
Flat Bench Press
1. Lie flat on a bench, feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
2. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up.
3. With a slightly wider than shoulder width grip and your palms facing forward, lift the bar off the rack and hold it above you with your arms straight up and extended.
4. Lower the bar down to your chest until it either touches your chest or comes within an inch or so away. Do NOT bounce the bar off your chest.
5. Press the bar straight up until arms are extended.
• This exercise can also be performed using dumbbells. Both methods are effective.
• While the bench press is primarily a chest exercise, it also recruits the use of the triceps and shoulders secondarily.
Incline Bench Press
The incline bench press is performed exactly like the flat bench press, except on an incline bench. Everything else remains the same. This chest exercise can also be performed using dumbbells instead of a barbell. Again, both methods are effective.
Decline Bench Press
Just like the incline, the decline bench press is exactly like the flat bench press, except it is performed on a decline bench. Everything else remains the same. It too can be performed using dumbbells rather than a barbell.
Flat Bench Dumbbell Flyes
1. Lie flat on a bench, feet firmly on floor.
2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
3. Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other (or pretty close).
4. Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area.
5. Raise them along the same arc back to the starting position. (Another way to understand this exercise is to imagine you are hugging a tree.)
• This chest exercise can also be performed on an incline bench and a decline bench.
One thing that some people don't realize is that chest exercises -- like the flat bench press, incline bench press, decline bench press and dumbbell flyes, or any other chest exercise for that matter -- will only help build muscle and increase strength in your chest. Chest exercises DO NOT target any of the fat that is specifically located on your chest. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more "tone and definition" or look more "ripped and cut up" or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.
By Shawn Johnson, BDO Staff Writer
Courtesy of: BlackDoctor.org
What lady doesn't want flat, firm abs and a sexy stomach?
What busy woman and mom doesn't want to lose stomach fat and finally feel good wearing her swimsuit or tight tank top and skinny jeans?
I can count on one hand the number of women I've trained who were totally satisfied with their stomachs, and I've been training women for years and have logged thousands of personal training sessions.
But what does it take to get that flat, firm stomach? How does a woman lose stomach fat? Does she really need to do lots of crunches, buy the latest gizmo, follow some weird diet or go on mind-numbingly boring walks or jogs with her friends?
In short, no. I'm going to reveal to you the top 3 secrets to flat, firm abs for ladies. Follow them and you will lose stomach fat and you will have that flat sexy tummy you want.
1. Nutrition is Key.
You really can't overlook nutrition. You're probably saying to yourself "No kidding, smart guy.", but I'm serious. No workout will ever outperform a bad eating plan, no matter how tough the workout plan may be. You just can't look past your nutrition.
That doesn't mean that you need to eat like a bird, nor does it mean you need to stick with some crazy fad diet that your co-worker, sister, mom, or the other moms at the park told you about.
You need to eat sensibly and you need to eat more than you think. First you need to cut out all the processed carbohydrates found in boxes and bags, yes that includes all those so-called "healthy" crackers and snacks. Most are wolves in sheep's clothing that will do nothing but make you gain fat, especially stomach fat.
You need to consume lots and lots of fruits and vegetables. You may have heard that fruits make you fat because they've got too much sugar, but that's a total lie. I've never known anyone who eats lots of fruit and gets fat. Quite the contrary, everyone I know who eats lots of fresh fruit is very lean with very little body fat and the majority of them have flat, firm stomachs that look awesome in tank-tops and swimsuits. So stick with fresh fruits and veggies if you want to lose stomach fat and get that flat, firm stomach.
You also need to make sure you're getting enough protein. That doesn't mean you need to eat tons of meat, though. You can get plenty of protein by consuming lots of healthy nuts and legumes like almonds, peanuts, black and white beans, etc.
Whole-grains are also a good source of protein as is soy.
However if you're going to get your protein from meat sources or dairy, just make sure it's low in fat and if at all possible organic.
2. Switch from long steady-state boring cardio to interval training.
Long, steady state cardio is a favorite for ladies wanting to lose stomach fat and get that firm, flat stomach. I always see women out on the sidewalks, streets and bike trails with their friends walking for hours upon hours everyday hoping to get rid of their stomach fat, yet most of them look the same today as they did a couple months ago.
That's because long, steady state cardio as a means to lose stomach fat is a thing of the past, especially for a busy woman like you.
There's a better way and that better way is through interval training.
Doing interval training doesn't mean you have to turn yourself into some kind of world-class sprinter or "hardcore" athlete. It just means you have to step up your intensity every 60-90 seconds and work harder.
Say you like to jog for your cardio. That's fine, just intermix bouts of running harder for a period of 30 seconds every 90 seconds and repeat that cycle about 6 times and you're done...after your warm-up of course. If you do it correctly, you'll have worked your tail off and jacked your metabolism up for the rest of the day helping you to lose stomach fat even while you're not working out!
3. Stop doing so many crunches and sit-ups!
Endless amounts of crunches, sit-ups, twists, leg lifts, etc. will do little to nothing when it comes to getting rid of your tummy fat and getting that flat, firm stomach you've always wanted.
Actually they'll do practically nothing, despite what the advertisements and so-called experts tell you.
To lose stomach fat and get that flat, firm tummy you have to burn the layer of fat off your stomach and doing so means that you have to combine the first two tips I just gave you and limit the number of crunches you do in favor of full-body workouts and full-body exercises.
You can't spot reduce. When your body burns fat, it doesn't just burn it from one spot, it burns it from everywhere. So it should make sense that to burn the most fat you need to move the most muscle and crunches move very little muscle.
You should instead stick to exercises like squats, lunges, push-ups, etc. Those exercises work lots of muscle, which means they burn lots of calories and will have that layer of fat burned off your stomach in no time giving you that firm sexy stomach you've always wanted.
So take my advice and follow those 3 tips and before you know it, you'll be able to fit into that bikini, buy those skinny jeans and wear that sexy tank top because you'll be rid of your stomach fat and finally have that firm and flat stomach.
By Shawn Johnson, BDO Staff Writer
Courtesy of BlackDoctor.org
_______________________________________________________
How To Get The Most Out of Your Daily Workout
To make sure that you’re getting the most out of your daily workout, check out the following tips:
1. Call a Friend A recent study published in the journal of Nature Neuroscience suggested that working out with a buddy may actually help to increase the positive effects of exercise. Scientists placed several rats on a daily exercise routine where they either exercised alone or with others. At the end of the experiment, researchers found that the level of one particular stress hormone called corticosterone, which is released during exercise, was significantly lower in the blood of the rats that worked out with a friend.
The Conclusion Running alongside a friend may help to improve your response to stress.
2. Push Yourself In a study that appeared in the International Journal of Obesity, researchers found that those runners who continually ran the same distance every day actually gained weight. Those who increased their distance managed to retain their size.
The Conclusion Increase your weekly run from time to time in order to stay slim and fit.
3. Walk Backwards In a study recently published in the journal American Fitness, researchers discovered that walking backwards actually boosts your heart rate and burns more calories. The Conclusion Give this backward idea a try.
By Mario Strayhorn, BDO Staff Writer
Courtesy of: BlackDoctor.org
_______________________________________________________
Great Exercises for Your Chest
Here you will find a listing of chest exercises to use in your chest workout. Each of the chest exercises listed should be performed with proper form to not only avoid injury, but to also allow the muscle to go through a full range of motion and get the most out of the exercise.
Flat Bench Press
1. Lie flat on a bench, feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
2. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up.
3. With a slightly wider than shoulder width grip and your palms facing forward, lift the bar off the rack and hold it above you with your arms straight up and extended.
4. Lower the bar down to your chest until it either touches your chest or comes within an inch or so away. Do NOT bounce the bar off your chest.
5. Press the bar straight up until arms are extended.
• This exercise can also be performed using dumbbells. Both methods are effective.
• While the bench press is primarily a chest exercise, it also recruits the use of the triceps and shoulders secondarily.
Incline Bench Press
The incline bench press is performed exactly like the flat bench press, except on an incline bench. Everything else remains the same. This chest exercise can also be performed using dumbbells instead of a barbell. Again, both methods are effective.
Decline Bench Press
Just like the incline, the decline bench press is exactly like the flat bench press, except it is performed on a decline bench. Everything else remains the same. It too can be performed using dumbbells rather than a barbell.
Flat Bench Dumbbell Flyes
1. Lie flat on a bench, feet firmly on floor.
2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
3. Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other (or pretty close).
4. Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area.
5. Raise them along the same arc back to the starting position. (Another way to understand this exercise is to imagine you are hugging a tree.)
• This chest exercise can also be performed on an incline bench and a decline bench.
One thing that some people don't realize is that chest exercises -- like the flat bench press, incline bench press, decline bench press and dumbbell flyes, or any other chest exercise for that matter -- will only help build muscle and increase strength in your chest. Chest exercises DO NOT target any of the fat that is specifically located on your chest. If there is any fat, muscle will be built underneath this fat. You must then work on getting rid of that fat in order to see more "tone and definition" or look more "ripped and cut up" or whatever other fancy words you can think of. The ONLY way to lose fat from ANY part of the body is through either a proper diet, cardio or a combination of both.
By Shawn Johnson, BDO Staff Writer
Courtesy of: BlackDoctor.org