http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/fitness/fat-burning-workouts-what-they-havent-told-you.html http://www.articletrader.com/health/fitness/fat-burning-workouts-what-they-havent-told-you.html Fri, 10 Oct 2008 00:00:00 -0500
There are 2 different interpretations of a “Full Body” workout:

1) The workout consists of exercises that force the body to move and work as one to complete each exercise in the workout. An example of this type of exercise would be the deadlift as it requires the use of nearly all the muscles in your body.

2) The workout consists of multiple exercises that all stimulate different muscles during performance, but the end of the workout results in all of the muscles being worked.

Regardless of the interpretation, full body workouts are a great tool for burning fat. And if losing weight is your number one priority, then this is the way to go.

But, just as full body workouts are great at burning fat, there are a few drawbacks to using this as your bread and butter routine.

Doing these type of workouts require more energy than workouts that simply focus on fewer muscle groups at a time. This causes decreased focus and intensity funneled directly and specifically to the larger muscle groups. Meaning the weights used, and the force applied by each muscle group will be lower, resulting in less stimulation, lower muscle breakdown, and shorter recovery time. In the end, it’s much more difficult to add moderate to large amounts of muscle to your body.

To give you an example, let’s take the Deadlift as the full body exercise and break it down. You can go extremely heavy using deadlifts, but the main target of the exercise is the quads, hamstrings, and lower back. Your upper body will be stimulated somewhat, but it will be stimulated in more of an isometric way. Meaning the upper body is there for support, to hold the bar as you lift to the midpoint. There isn’t any direct stimulation to these muscles.

Many full body exercises work in this fashion, they require large amounts of energy from specific muscle groups, and neglect muscles in the other parts of the body.

While a full body workout will increase energy output, if your goal is to increase your muscle mass, this is the worst approach to take.

In the end, full body workouts are absolutely stellar for females looking to shed fat, but on the other hand, if your goal is to burn fat and build muscle at the same time, your best bet is to opt for a different type of workout that allows for greater stimulation for each muscle in the body.

If you’re in the lose fat – gain muscle category, the ideal program for you would consist of moderate to heavy weights in a superset, triple set, or giant set sequence. It’ll allow you to isolate certain muscle groups, get greater stimulation, and allow you to build more muscle while simultaneously increasing your energy output to burn fat.

--
Learn innovative training and diet secrets for losing stubborn abdominal fat at the Six Pack Abs home page.

Learn how to do fast and furious workouts at home by using Abdominal Workout homepage

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/lose-stomach-fat-without-being-perfect.html http://www.articletrader.com/health/fitness/lose-stomach-fat-without-being-perfect.html Thu, 25 Sep 2008 00:00:00 -0500
What if I told you that the 3 things you had to do to losing stomach fat, that you wouldn’t even have to be that good at it?

Yeah, that’s right. You could be horrible at these 3 things, but as long as you do them you’ll still lose stomach fat.

To truly get six pack abs, lose stomach fat and flatten your belly, you don’t need to be perfect in all 3 things, you only need to be mediocre, and here they are:

Nutrition – In a perfect world you can eat chicken and broccoli for every meal, even breakfast. But the fact of the matter is, this isn’t a perfect world. If you get 75% of your diet right each day, you’ll be sitting pretty in just a few short months. Think about it, if you eat 4-5 meals per day, you only have to get 3 ¾ of the meals just right each day to lose stomach fat. Would you want to learn how to do that?

Weight Training – I use this term loosely. You don’t have to train with weights, but you need to get some sort of resistance exercise that goes above and beyond what a normal day usually entails. Maybe it’s two 45 minute workouts per week and one 20 minute workout. Maybe it’s four 20 minute workouts. It doesn’t matter in the whole scheme of things as long as it’s outside of your normal daily activity. Again, it doesn’t have to be perfect.

Cardio Training – This one is a doozy. You can actually lose stomach fat and get sexy abs without doing cardio at all, but it does help burn stomach fat if you have the time to do it. I’d recommend some form of cardio training at least 2 days per week (not 4 days, not 5 days, but 2!) to speed it up. Like I said earlier, it doesn’t have to be perfect, just mediocre. Maybe it’s two 30 minute cardio sessions one week, and four forty minute sessions the next. One workout can be interval training and the next can be slow steady cardio. It can and should vary constantly. Keeping it varied will prevent your body from adapting, and keep you from getting bored.

So the key is to be, at the very least, mediocre at all three of these aspects of your program. You don’t have to go out and kill it at every workout. You don’t need to do cardio every single day. You don’t need to eat chicken breast and broccoli at every meal. You just need to get out and get moving. Get 75% of it right, and you’re on the right track.

Ideally, you’ll create the “perfect” plan consisting of nutrition, weight training, and cardio. A plan that if in a perfect world, you’d be able to do easily. Then simply aim to get it 75% right each and every single day.

--
Todd Scott is a training advisor to Men’s Fitness magazine and founder of the best selling book How To Get Six Pack Abs. To learn more go to the Lose Weight Quickly homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at the Lose Weight Quickly Homepage

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/abs-workout-3-strategies-for-a-sexy-belly.html http://www.articletrader.com/health/fitness/abs-workout-3-strategies-for-a-sexy-belly.html Wed, 24 Sep 2008 00:00:00 -0500
There are literally hundreds of ads and commercials that want to tell you all you need is a fast ab workout a day on some ab workout gimmick, and you’ll get sexy abs literally overnight.

Have you ever tried any of these ab “gimmicks”?

Did you get the results they promised?

If you’ve bought any of these contraptions, you’ve more than likely realized by now that the company advertising the gimmick was borderline committing false advertising.

But there are some things you can do for your ab workout without any equipment at all to get toned sexy abs and a flat stomach, starting right now. Without any fancy gimmick.

1) Increase your intensity – I don’t mean do more ab crunches or sit ups, I mean make the exercise more difficult.

2) Use Resistance – Rather than pounding out ab crunches or situps on the ground, pick up something that weighs 5-10 pounds to increase the difficulty.

3) Lower the reps – Doing 20-30 or even 100 ab crunches in a workout is a waste of time. You just get really good at doing a lot of situps. Lower the reps to allow for greater resistance.

The purpose of your ab workout is to stimulate your abdominal muscles to become stronger and more dense, in turn they’ll be toned and hard once you achieve low levels of body fat.

The idea that ab workouts or ab exercises will give you a flat, toned midsection is absolutely untrue. Use these strategies for your ab workout coupled with the proper exercise and nutrition program, and you’ll have a flat, sexy six pack abs before you know it.

--
Learn innovative training and diet techniques for losing stubborn abdominal fat at the Six Pack Abs home page.

Discover how to do fast and furious workouts at home by using Abdominal Workout homepage

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/flat-stomach-pudgy-and-frustrated.html http://www.articletrader.com/health/fitness/flat-stomach-pudgy-and-frustrated.html Sun, 17 Aug 2008 00:00:00 -0500
Let’s break down the process, beginning with “frustration” as it pertains to losing fat.

Normally, we “ease” into a state of frustration.

First we may feel our clothes getting a little tighter, and we realize it in our pants and around our waists before abruptly writing it off as just a “water retention” day.

But over the course of the next few weeks and months we tend to have more and more “water retention” days.

Then we go shopping, and realize stuff that normally fits well is now a little snug.

We see a picture of ourselves.. and think..

“wow…

I’ve gained a little pudge.

Need to work that off..”

But it’s not urgent. Hell it’s just a few pounds, right?

Until a few more weeks and months go by, and we reach a point where it’s time to take action.

But instead of taking immediate action…

We sit around waiting… and waiting… for JUST the right program, diet, or perhaps…

“The weigh-t to magically disappear by itself”

To our disbelief, while we’re waiting, the fat doesn’t just “go away.”

IT GETS WORSE.

By this time you’re not just pudgy, you’re pudgy as heck, and rarely happy about it.

Since waiting for the solution to just fall in our laps didn’t work, the next step is to actually DO something about it.

We buy a book, read a magazine, or invest in a weight loss program.

We want fast results, but our backs aren’t against the wall.

JUST YET.

So, it’s still not URGENT…

Since we’re just a few pounds overweight & only moderately uncomfortable in our clothes.

We put half-assed effort into the program, and it doesn’t exactly work the way we want it to.

The good news is the weigh-t gain has either slowed or stopped altogether…


The Bad News is we’re still not burning fa-t & losing weigh-t.


The EVEN WORSE NEWS is this process repeats itself over time, all the while, we’re getting fatter… and fatter… and fatter…

Until we just get fed up, mad, and Angry…

Once you’ve reached the stage of Anger, you’ll respond in 1 of 2 ways:

One will get us the results we want, the other will leave us in the dust still fat as you know what, if not Fatter.

But BOTH responses seem to be the solution… we just don’t realize it until it’s too late..

I’ll tell you how to avoid this “Fat Loss” trap in just a couple of days.

But until then if you feel like you’re in the frustration phase right now, then there is something you can do to reverse this feeling within just a few weeks.

Treat your frustration as urgent, take action not Tomorrow, not next Week, not next Month… BUT NOW!

Rather than waiting for a solution to fall into your lap, seek one out.. and STICK TO IT.

If you already know what to do, then Start Today. Don’t wait.

The most important thing you can do if you’re frustrated is take action starting NOW - Regardless if it’s the How to Get Six Pack Abs program, or something completely different….

Just go do something.

--
Learn innovative training and diet techniques for losing stubborn abdominal fat at the Weight Lifting home page
Learn how to do fast and furious workouts at home by using Six Pack Abs homepage

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/stomach-fat-loss-can-too-much-cardio-really-stop-fat-loss.html http://www.articletrader.com/health/fitness/stomach-fat-loss-can-too-much-cardio-really-stop-fat-loss.html Sat, 26 Jul 2008 00:00:00 -0500
Unfortunately, the answer is yes. If you’ve been in or around health clubs for any amount of time, you’ll see both men and women alike doing hours upon hours of cardio for weeks and even months on end in their quest to burn fat and get 6 pack abs. The point at which the benefits begin decreasing with each additional minute of cardio is a thin line and many variables determine whether you’re making progress or actually expending additional energy with little or no return.

If you feel like you’ve hit a wall in the fat loss department, don’t ramp up your cardio efforts until you’re sure these 5 variables are in check:

1. Sleeping Patterns – Are you getting enough sleep? To ensure your cortisol levels don’t jump sky high and kill your efforts in the gym, make sure you’re getting at least 7-8 hours of sleep at night.

2. Watch Your Alcohol Consumption – It’s true, you can lose fat and still drink alcohol, but it can wreak havoc on your mental state. Alcohol consumption causes dehydration, so you may retain more water than normal the following days after a night of drinking. It usually takes 2-3 days for the effects to subside. So if you’re drinking frequently, try cutting back a bit. If you don’t want to give it up all together, integrate it into your overall nutrition program to minimize its effects

3. Frequency of Weight Training – When you’re attempting to achieve 6 pack abs, weight training is all but essential. Before you adjust your cardio, make sure you’re training with weights at least 3 days per week. If you’re only training 1-2 days per week, you may only need to increase the frequency 1-2 days to kick your fat loss into a higher gear.

4.Check Your Nutrition at the Door - Many people think eating less equals weighing less and looking better. It’s only partly true. Chances are that you will have to eat less to lose weight, but if your goal is a flat sexy belly, then dramatically decreasing your food consumption while simultaneously increasing your energy expenditure is a recipe for disaster.

5. Drink More Water – Water isn’t a fat loss supplement, but if you’re not getting enough, it can “hide” your weight loss progress. Drinking plenty of water will regulate the amount of water your body retains in its muscles, organs, and fat cells. The more water you drink the more it will be flushed out of your system preventing a “smoke screen” leaving you to believe you’re not losing weight.

--
Todd Scott is a writer for Men’s Fitness magazine and founder of the internet’s best selling book http://HowToGetSixPackAbs.com. To learn more go to the Weight Loss for a Flat Stomach homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at How to Lose Weight Fast

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/how-to-lose-weight-fast-20-pounds-in-4-weeks.html http://www.articletrader.com/health/fitness/how-to-lose-weight-fast-20-pounds-in-4-weeks.html Wed, 16 Jul 2008 00:00:00 -0500
Unfortunately, losing weight quickly to many means they want to lose the weight within a few days to a week. If they’ve gained 10-20 pounds, chances are they can get the weight off fairly quickly. Usually within 4-6 weeks.

But to lose weight this quickly takes a solid game plan involving intense training, strict nutrition, and cardio.

Now, at first this may sound difficult, but you’re really only looking at an hour or an hour and a half of training per day. If you want it fast, and you want it to stick, this is no time to be casual about anything you do.

On the other hand, those that notice they’ve gone off the deep end gaining 30-50 pounds in what seems like in their sleep, the program doesn’t change if they want to lose weight quickly. Everything still needs to be intense, diets need to be strict, and cardio is all but a must. It will come off quickly, but expect to put in at least 3 months of work.

If you find yourself in either of these 2 categories, don’t sweat just yet, here are 7 tips to get you going to drop fat fast:

1. Drink water everyday – This will help get rid of the toxins in your system, and help lubricate your joints for the intense training you’ll be up against. Water will become your best friend in the coming weeks & months.

2. Eliminate All excess Sugar from your diet – Your diet is the most important aspect of the program when you’re trying to lose weight quickly, so do not skimp in this category.

3. Rotate Protein Days & Carb Days – Some days you’ll eat both protein and carbs, other days you’ll eat JUST protein. It’ll keep your body guessing and prevent the carbs from being stored as fat.

4. Eat only lean proteins – Chicken, Turkey, Tuna, Lean Ground Beef, & egg whites should be the staple of your diet. Cut any excess fat off meat, even if it’s the tiniest little bit

5. Protein & Carbs For Breakfast - This is a must to help kick start your metabolism for the day. Never skip it, ever.

6. Hit the gym 5 days per week – You want it off fast, it’s going to take some elbow grease. Split your workouts into upperbody days & lower body days. Alternate them through out the week. For example, week 1 you’ll have 3 upper body training days and 2 lower body training days, and on week 2 you’ll have 2 upper body training days and 3 lower body training days.

7. Cardio – Alternate Interval Training with Steady State Cardio. Meaning, Day one do 30 minutes of steady state cardio at 70-75% of your THR, Day 2 you’ll knock out 6-10 rounds of interval training. You’ll do cardio 5-6 days per week. The goal is total energy expenditure, not time or intensity. If you follow the alternating protocol, you won’t have to worry about intensity as it will be there waiting.

--
Todd Scott is a training advisor to Men’s Fitness magazine and founder of the best selling book How To Get Six Pack Abs. To learn more go to the Quick Weight Loss homepage.
Also, grab a free report on the truth about losing body fat and abs workouts at the Weight Loss Homepage

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/six-pack-abs-secrets-7-secrets-no-one-is-telling-you.html http://www.articletrader.com/health/fitness/six-pack-abs-secrets-7-secrets-no-one-is-telling-you.html Wed, 18 Jun 2008 00:00:00 -0500
Be it..

- low carb
- low fa-t
- hight protein
- the hollywood miracle juice
- atkins
- south beach
- weigh-t watchers

It's supposed to be simple..

It's supposed to be fast..

And it's supposed to be long lasting...


It sounds good on the surface... and many of them tell you either not to exercise or only include 1 or 2 short sentences in the entire program about exercise.


The reason?


Exercise can affect your weigh-t on the scale.


And if exercise affects the amount of 'Weight' you lose on the scale, it affects the company's bottom line.


See, if you're exercising, your body needs more nutrients, your muscles become more compact, dense, tight, and toned, they hold more water (which is a good thing), and even though you lose more fat, you won't lose as much

"Weight on the scale."

Fat loss from diets are basically a mirage.

Because when you're on a die-t alone, most of these things severely restrict your calorie intake, you lose water, you lose muscle, and you lose some fat.

Basically, when you're done, your body is incapable of burning as many calories as it was able to burn before you went on the diet.

But you weigh less, and that's all that matters, right?


Well, if you want to

- look good in clothes

- have lose hanging skin

- soft pudgy muscles that aren't toned

- if you want less energy...

- and when you look in the mirror if you want to feel and
look like a fat rolly poley

If you want be a fat skinny person that just weig-hs less, then yeah..

That's all that matters..


On the other hand, if...

- you really want a body you can feel good about.

- you really want to look great in both clothes and
butt naked

- if you want a tight sexy toned body, if only to get a little
ego boost by the opposite sex checking you out

- if you want more energy

- if you want to truly feel good


…Then the scale doesn't matter.


So let me ask you, do you want to lose 15 pounds on the scale and still look and feel horrible?

Or do you want to lose 10 pounds of fat, and look and feel like a million bucks?

I think I know the answer here.

So the scam boils down to knowing what you really want, most people think if they 'weigh' less, they'll look and feel a lot better.

So they buy a diet program.

When the results are in, it makes them feel even worse, because they don't look like they thought they would.

Then they begin the search again, for the next diet... and that's what these companies want, because they can pump out "new" diet after new 'diet' and keep taking your money...

In the end, instead of ending up just fat, you end up fa-t and
broke.

Diet alone=

Lose weight on the scale mainly from water & muscle loss
Look like hell
Feel even worse

Nutrition + Training (resistance and/or cardio)=

Lose weight on the scale
Lose Actual Measurable Fat
Look Fantastic
Feel Incredible

--
Todd Scott is a training advisor to Men’s Fitness magazine and creator of the internationally best selling book http://HowToGetSixPackAbs.com. To learn more go to the abs homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at Abdominal Exercises, Lose Belly, Ab Workouts

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/eight-fat-loss-secrets-to-finally-lose-your-love-handles.html http://www.articletrader.com/health/fitness/eight-fat-loss-secrets-to-finally-lose-your-love-handles.html Tue, 26 Feb 2008 00:00:00 -0600
Those select few that DO apply these principles, are the one’s we envy. Just as in anything we do, there are fundamentals that HAVE to be in place to accomplish a goal.

For instance, in basketball, before you can first make a goal, you have to know how to dribble the ball, then you have to be able to run while dribbling. In Football, you have to know how to hit, tackle, and block before you can even think about scoring a touchdown. In tennis, you have to be able to hit the ball back to your opponent consistently, before you’re even able to win a point.

The same goes for fat loss. There are steps, fundamental steps, that HAVE to be in place to be successful long term. Sure you can jump ahead and go on a quick fat loss program, but if these principles aren’t in place, you will fail in the long run.

So without further ado, Let’s Get To It…

1. Graze, Don’t Gorge: This may This is number one on our list for a reason. It may be one of the most daunting tasks facing our clients today. Eating smaller meals every 3-3.5 hours INCREASES your metabolism as opposed to eating only a few large meals per day. Your body can only utilize a certain amount of calories at a time, so the calories that aren’t store in the muscles or used for immediate energy are put right where you don’t want them, in your fat cells.

2. Eat Protein With EVERY Meal: This goes hand in hand with number one and is equally important. Protein is used to build muscle. Muscle is where fat is burned. Without proper amounts of protein, you may lose weight but you’ll end up being a smaller version of your old self. Meaning that the pounds will come off in the form of muscle as well as fat and water weight. This can result in sagging skin.

3. Muscle the fat away: An extension of number 2. As stated muscle is where fat is burned, and each pound of muscle burns approximately 30-50 calories per day. If the amount of muscle mass is increased by a mere one pound, approximately 210-350 additional calories will be burnt per week!

4. Aerobic Exercise Timing: Aerobic exercise, when the goal is to burn fat, is best done AFTER a weight training session. When it’s performed before weight training, your body will spend up all the fuel it prefers, glycogen (stored carbohydrates), for weight training, leaving only amino acids and protein to fuel your muscles. The use of amino acids and protein for fuel during weight training slows your metabolism to a crawl, ultimately making your body really good at storing fat. On the other hand if you do aerobic exercise after weight training, oxygen and FAT will likely be the only sources left to be used!

5. Fill Up Tank: Would you begin a road trip to Florida with ¼ of a tank of gas? My guess is no. So why would you start your day off with a near empty stomach? On average, a person sleeps 6-8 hours per night and unless they eat in their sleep, there won’t be any refueling. Studies show that eating breakfast increases the metabolism, thus increasing the amount of calories a person can burn on a daily basis. Not to mention productivity is much higher in those that eat breakfast on a regular basis. Want a natural fat burner? Eat Breakfast.

6. In With Carbs: What?! You gotta be kidding me? Are you telling me to eat the stuff that makes us fat?!?! Contrary to popular belief, Carbohydrates don’t make us fat, especially if consumed immediately after your workout. Since your glycogen stores are low, eating 30-40 grams of carbs right after your workout will be used for replenishment and help maintain fat melting lean muscle mass to keep your metabolism in OVERDRIVE.

7. Ask for 2nds, Water That Is: Our bodies are made up of primarily water, and if we don’t get enough our bodies hang on to every ounce contained in the foods we consume. A little known fact: Hunger is often mistaken for dehydration. So the next time you feel a hunger pang, opt for water FIRST! The more water you drink, the better you’ll feel and the less you’ll retain. The result? You’ll drain your body of excess water weight.

8. The Wonder Years, Slow Cardio: The age old 45 minutes on the treadmill in your target heart rate zone is all but dead. It's certainly still effective, but not nearly as effective as interval training. If you can't (because of injury or some other reason) perform interval training, stick to what you know best, slow cardio. However, if you're body can handle intervals, it will help shed fat off you like nothing you've ever seen. Here’s how to do it:

Minute 1-5: Warm up at a moderate intensity
Minute 6-10: 20 second sprint followed by 10 second jog. Alternating for 5 minutes straight.
Minute 11-15: Cool down at low to moderate intensity

That’s it, 15 minutes and you’re done. Interval training can be performed on a treadmill, in the park, on a bicycle or even on a cross trainer and studies show that the 5 minute ‘rev’ in intensity spikes fat burning capability for the next 24 hours!

--
Todd Scott is a writer for Men’s Fitness magazine and founder of the internationally best selling book http://HowToGetSixPackAbs.com. To learn more go to the six pack abdominal workouts homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at How to Get Six Pack Abs

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/best-ab-exercises-to-lose-stomach-fat.html http://www.articletrader.com/health/fitness/best-ab-exercises-to-lose-stomach-fat.html Sat, 16 Feb 2008 00:00:00 -0600
1) High Dumbell Squats
2) Cradle Stiff Leg Deadlifts
3) Dumbbell Shadow Boxer

High Dumbell Squats- The purpose of this exercise is to use fairly heavy dumbbells and old them at shoulder height. The dumbbells serve 2 purposes: 1) to through off stabilization during the squat 2) engage your abs and obliques to work extra in order to provide balance. If you use a nice heavy dumbbell, this will activate your abs like no other exercise. Once you have the dumbbells at shoulder height, perform a regular squat.

Cradle Stiff Leg Deadlift – This exercise is much like a regular stiff leg dead lift, except you will be “cradling” the bar in front of your body within the creases of your elbows. Make sure you keep your back straight, knees slightly bent, and your abs tight at all times. Begin with a moderate weight and increase the poundage as necessary. This is a Killer ab exercise.

Shadow Boxer – This is very similar to shadow boxing, except you will be holding a dumbbell in each hand. Use a moderately light weight as it is very taxing on your arms. Aim for a point directly in front of your nose, and begin “boxing” by alternating each arm. Try to keep your hips locked squarely facing forward.

The rep schemes for the High Dumbell squats should be in the 8-12 range. I’d recommend doing this particular exercise as a stand alone, while the other 2 can be grouped together with other abs exercises.

For the Cradle Leg Deadlift, keep the reps around 8-10, and the Shadow Boxer, you should perform for time intervals of 20-45 seconds. Make sure you use a light weight to ensure you’re able to isolate your abs during this exercise.

After finishing each exercise, you can move immediately into the next, or rest for 20-30 seconds and repeat for 3-4 sets total.

This will give you one of the best ab workouts there is without having to get on the floor. You can use these as your main program, or throw them in with your current ab routine to spice things up!

--
For video instructions on how to perform these exercises, log on to the Ab Exercises video page. Todd Scott is a training advisor to Men’s Fitness magazine, and the author of Get Six Pack Abs program.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/step-by-step-to-burning-13-pounds-off-your-belly-in-15-days.html http://www.articletrader.com/health/fitness/step-by-step-to-burning-13-pounds-off-your-belly-in-15-days.html Thu, 03 Jan 2008 00:00:00 -0600
The 3 main components we’re going to focus on is nutrition (calorie intake), cardio, and weight training. You will need all 3.

First we’ll calculate your daily calories. Multiply your weight by 10 if you’re a man, or multiply by 8 if you’re a woman.

This number will be your daily calorie intake for the 2 week period. You’ll then start taking in 4-6 small meals per day. To calculate the calories you need per meal, divide your new daily calorie intake by 4, 5, or 6 (however many times per day you plan to eat – but no fewer than 4 if you’re female, and no fewer than 5 if you’re male).

Once you calculate the calories per meal, you’ll need to strategically plan each meal before hand. The best way to do this is to plan what you’ll eat for 2-3 days, and prepare those meals ahead of time. So at this point, you’ll have 3 days worth of meals ready to go. If this is too much, you can easily just prepare the next day’s meals the night before.

You’ll take in the majority of your calories from lean meats such as chicken breast, turkey breast, lean hamburger meat, and egg whites. There are other options, but these will be the staple of your protein calories.

The majority of your carbohydrate calories will come strictly from potatoes, sweet potatoes, and brown rice.

During this 2 week period, you’re not eating for taste, you’re eating to lose fat. Period.

For condiments (just during this 2 week phase), only stick to ketchup and mustard (honey mustard is okay in moderation). Stay away from any added fat that’s not already contained in the protein or carbs you’re eating.

Cardio – Interval training is super effective, and it is generally recommended by most experts to alternate sprints with a slow jog or a walk in times of 30 seconds (for sprints), and 20 seconds (for walking/jogging), then alternating the 2 for a set time period of 5-20 minutes.

The problem is that many people (especially if you’re just getting back into exercise) can’t sprint because of joint or back pain, and if you haven’t sprinted since high school, it will feel like you’ve been run over by a truck when you’re done. Not to mention the risk of injury.

So I’ve designed an interval training series for non-sprinters. All you’ll need is a jump rope and some tennis shoes.

Interval Training

Squat Jump x 20 reps
Jump Rope x 30 seconds
Rest 15 seconds

You’ll perform squat jumps for 20 reps, immediately move to jumping rope for 30 seconds, and then immediately rest for 15 seconds. That’s 1 round. Complete 4-6 rounds 6 of the 7 days {{{of|for} week 1. Complete 6-10 rounds 6 of the 7 days of week 2.

Weight Training

We’ll focus on full body movements to burn the most amount of calories in the least amount of time while also fatiguing the muscles with moderately heavy weight. You’ll complete this circuit every other day starting on day 1 ending on day 15.

1. Upright Row x 6
2. Bicep Curl x 6
3. Bent Row x 6
4. Shoulder Press x 6
5. Stiff Leg Deadlift x 6
6. Squat Push Press x 6
7. Power Clean x 6

You’ll begin at exercise 1 and move to the next exercise until 6 reps of all 7 exercises are complete before resting. Once exercise number 7 is complete, you’ll rest 90 seconds and repeat for a total of 4 rounds during week 1. During week 2, you’ll complete 6 rounds total for each workout.

--
Todd Scott is a training advisor to Men’s Fitness magazine and creator of the internationally best selling book http://HowToGetSixPackAbs.com. To learn more go to the six pack diet homepage.

Also, grab a free report on the truth about losing body fat and abs workouts at Six Pack Abs Homepage

Source: http://www.articletrader.com ]]>