Why exercise is the best tool for great abs

Why exercise is the best tool for great abs

Hardly a minute passes after we turn on the TV that we see a commercial portraying a scantily-dressed female with a great body and a man with great abs and “six-packs”. This image of perfect body structures is pushed to us by the media day-in day-out and has become what the mind accepts as the reasonable body tone and appearance. This has resulted in a spike in gym enrollment as more and more people try to achieve that look.

Obesity is the condition where the body accumulates so much fat that it is deemed unhealthy. This is reflected by the hundreds of thousands of deaths that take place each year due to obesity. Obesity can cause artery blockage and hence heart failure and stroke. It can also cause sleep disorders, breathing problems kidney failure, a depressed immune system, high-blood pressure and even a low self-esteem as the media portrays the obese person as generally unattractive.

While dieting is a great way to lose weight, it must be coupled with a good exercise regimen. This is because fat accumulation is really about the body not generating enough metabolic heat to burn the fat. Exercise forces the body to burn the fat accumulated in the belly and turn it into energy.

Exercise need not be hard. As a matter of fact, it is not really the type of exercise that matters, it is whether there is consistency and due diligence. Combining the two can be a very effective way of ensuring that the body’s metabolic rate increases and all fat deposits especially those in the belly are burned to give way to great-looking abs.

The best exercises for stomach abs are running and conducting routine sit-ups. Push-ups are also great but one must not overdo them.

The road to perfect abs

The road to perfect abs

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Belly fat is one of the most annoying aspects of trying to keep fit. This is because it affects about 40% of the general population and in some cases even half the population. Belly fat and obesity go hand in hand and are caused by the excess fat accumulating in the body to the extent that it becomes a health risk. There are many problems associated with belly fat and more and more people are getting into rigorous programs and different types of diets to shape up and reduce belly fat. Getting the perfect stomach abs is the goal of both men and women across the divide. But how can you get the perfect abs?

One way is to check your diet. The major culprit in belly fat accumulation is diet that is high in cholesterol, proteins and trans fats (animal fats). Getting rid of excess fat in the diet involves being vigilant whenever you are purchasing groceries. This means reading carefully what is on the label and making sure that you buy only that which has a healthy mix when it comes to carbohydrates and fats. Avoiding fats altogether is important and this involves knowing which foods are high in fats and which ones are now. Educating yourself on the best diets is paramount if you want to attain the perfect abs. There is an excellent website run by the USFDA called mypryramid.gov and this shows which are the best diets and what their calories composition is.

Another great way to get great abs is to exercise. Many people are deterred by the high gym memberships but these need not be a deterrent. Many apartments in the US have free gymnasiums. One can also run, jog, do sit-ups and bench presses right from the comfort of their home.

Stomach Liposuction May Find Those Six Pack Abs

Stomach Liposuction May Find Those Six Pack Abs

So, you worked hard, kept to your routine of diet and exercise and finally made it to your goal weight. Awesome! Good for you! There is just one thing that concerns you, your belly got smaller but it is not nearly as toned as you would like it to be. There is still some fat there and it just will not go away, no matter that you have done what seems like a million crunches.

You have heard that this happens. But you thought you were different or you thought that the people who talked about it just weren’t working out as hard as they said they were. Well, now here you are, right in the same boat. You know how hard you worked every single day and even though it has gotten significantly smaller, you still have that stubborn little paunch that will not go away. What can you do about it?

Consider stomach liposuction. You have done most of the work already and wouldn’t it be the greatest thing in the world to have the rest of it gone? You could get rid of the stubborn fat and have the doctor contour your stomach to show off the six pack hiding underneath.

Sounds appealing, doesn’t it? So, how do you find a doctor you can trust? One word, research. Make sure that whomever you choose is a board-certified plastic surgeon. Make a list of several you think are promising candidates and then call and ask for references. If consultations are free then make appointments with each one and ask to see some of their work. Do not just blindly pick someone out of the phone book. If you know someone who has had some work done ask for a reference but still check the doctor out completely before making any commitments.

Liposuction techniques have changed over the years and have become safer and more effective due to the development and use of lasers to remove stubborn belly fat. The use of the laser requires only a very small incision, melts the fat away and suctions it out. Using the laser is not nearly as invasive as the traditional liposuction technique and results in a smaller scar, less chance of hemorrhage because the laser automatically cauterizes the blood vessels as it goes and less pain associated with the procedure. Which means, and this is the best of all, a much shorter recovery time.

Use of the laser also firms the skin during the procedure so there is no need for a tummy tuck to tighten the skin afterward. No girdle, no elastic bandages and no repositioning of your belly button required. This alone should convince you to have the laser treatment.

You probably won’t need a narcotic pain reliever either. Tylenol will probably control your pain quite nicely but be sure to request something more if you think you are going to need it. Everyone’s pain tolerance is different, do not suffer needlessly. Stomach liposuction is a great option for people with stubborn belly fat.

Stomach Liposuction – Your 6 Pack Abs Revealed

Stomach liposuction? Hmmm, I wonder…

So, you worked hard, kept to your routine of diet and exercise and finally made it to your goal weight. Awesome! Good for you! There is just one thing that concerns you, your belly got smaller but it is not nearly as toned as you would like it to be. There is still some fat there and it just will not go away, no matter that you have done what seems like a million crunches.

You have heard that this happens. But you thought you were different or you thought that the people who talked about it just weren’t working out as hard as they said they were. Well, now here you are, right in the same boat. You know how hard you worked every single day and even though it has gotten significantly smaller, you still have that stubborn little paunch that will not go away. What can you do about it?

Consider stomach liposuction. You have done most of the work already and wouldn’t it be the greatest thing in the world to have the rest of it gone? You could get rid of the stubborn fat and have the doctor contour your stomach to show off the six pack hiding underneath.

Sounds appealing, doesn’t it? So, how do you find a doctor you can trust? One word, research. Make sure that whomever you choose is a board-certified plastic surgeon. Make a list of several you think are promising candidates and then call and ask for references. If consultations are free then make appointments with each one and ask to see some of their work. Do not just blindly pick someone out of the phone book. If you know someone who has had some work done ask for a reference but still check the doctor out completely before making any commitments.

Liposuction techniques have changed over the years and have become safer and more effective due to the development and use of lasers to remove stubborn belly fat. The use of the laser requires only a very small incision, melts the fat away and suctions it out. Using the laser is not nearly as invasive as the traditional liposuction technique and results in a smaller scar, less chance of hemorrhage because the laser automatically cauterizes the blood vessels as it goes and less pain associated with the procedure. Which means, and this is the best of all, a much shorter recovery time.

Use of the laser also firms the skin during the procedure so there is no need for a tummy tuck to tighten the skin afterward. No girdle, no elastic bandages and no repositioning of your belly button required.

You probably won’t need a narcotic pain reliever either. Tylenol will probably control your pain quite nicely but be sure to request something more if you think you are going to need it. Everyone’s pain tolerance is different, do not suffer needlessly.

Stomach liposuction is a great option for people with stubborn belly fat.

Passionate Thinking Will Bring You Ripped Abs

Passionate Thinking Will Bring You Ripped Abs

 

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The best way to stay motivated about losing weight is not to focus on which ab workout you’re trying or which crazy diet you’re on. Don’t think about all the sacrifices you’re making by not eating that chocolate cake or missing a rerun of your favorite tv show to go on a walk. Instead focus on the reasons you want to lose weight in the first place.

Do you want to better your health? Get a nicer looking body? Those are the reasons most of us have for wanting to lose weight. The most important thing to fully understand is the “why am I doing this?” And “what is in it for me?” Am I looking for overnight successes or can I have a healthy body all my life. Ask yourself these questions and keep the answers in mind on your weight loss journey.

It takes effort to accomplish anything in life, and it also takes change. One of the hardest things to overcome can just be changing your everyday habits. To change your habits, you’ve got to change the
way you think. Most of your weight loss battle will be fought in your mind, and not in the gym or on the track.

One way to stay motivated is to find a picture of a great, healthy body that you would love to have. Print out this picture and put it in your purse or wallet. Others will be more motivated by keeping a
picture close to them of what they look like right now–the ‘before’ photo. Along with whatever picture you choose, write down your goals and some affirmations: “I will be 10 pounds lighter by July 4th.”
“I will fit into that bikini this summer.” “My spouse will tell me I look amazing.” These are just examples, write down what works best for you.

When you’ve selected a few of your personal phrases, they’ll start to trigger your new positive frame of mind. Say these statements to yourself in the morning when you wake up and before every meal. Never
miss them, this will help change your life, and for the better–much better.

You can buy all the workout machines you want and try every crazy diet on the planet if you want. Do this things work? or are they all hype. Most stuff we see on tv is only hype, as some may work it is
still the basic fundamentals about fitness we all should practice.

If you’re in this for long term, great results then you’ve got to change your habits, and your way of thinking. Tell the affirmations to yourself until you really belieive them, and then still say them! Do
this everyday for three weeks and you’ll begin to see weight loss as it was meant to be. You’ll meet new levels of achievement that you didn’t even know existed. Keep sharp and focused on the right things, stay
passionate and consistent about your new way of life and your rewards will soon begin to reap.

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Lose Weight-Tone Abs With Electronic Muscle Stimulator? Can Body Fat Melt Away?

Lose Weight-Tone Abs With Electronic Muscle Stimulator? Can Body Fat Melt Away?

You have probably seen plenty of advertisements extolling how Electronic Abdominal Stimulators can melt your belly fat fast and quickly. Most of these advertisements will also claim that their electronic abs stimulators can also flatten your tummy to reveal your six pack abs muscle. They even claim that by using electronic abs stimulators for X minutes is better that 300 sit ups or crunches, so you can say bye bye to diets and exercise forever. Too good to be true?

On the other hand, you may also have come across many articles and messages from the health and fitness industry or from your fitness personal trainers who refute the advertisers claiming that the only way to get a flat tummy with well defined six pack abs muscle is through healthy eating and exercise. Now that is hard work isn’t it? So you will rather take a chance with an electronic abs stimulator won’t you?

So who is telling the truth? Ok, instead of joining in the controversy, this article points out what the authorities such as U.S. Food and Drug Administration has got to say. Below is an excerpt from U.S. Food and Drug Administration, FDA Consumer magazine July-August 2002. You can read the full report at http://www.fda.gov/fdac/features/2002/402_abs.html :-

“In May, the Federal Trade Commission (FTC) filed complaints against three manufacturers of these devices, alleging that they have made false claims in their advertising, seen in heavily aired infomercials on national cable television, shorter television commercials, and ads in the print media.

The unfounded claims cited by the FTC include the promise of “six pack” or “washboard” abs without exercise, claims that the devices will give users a trimmer waist or cause fat loss, and that use of the device is equivalent to (or better than) regular abdominal exercises, such as sit-ups or crunches. The FTC complaints also allege that the advertising claimed falsely that the stimulators are safe for all to use, and did not disclose adequately the possible health hazards for some people.

Q. Why does the FDA regulate electrical muscle stimulators?

A. Electrical muscle stimulators are considered medical devices under the Federal Food, Drug, and Cosmetic Act. Under this law and the agency’s regulations, the FDA is responsible for regulating the sale of all electrical muscle stimulators in the United States. Therefore, firms must comply with appropriate FDA premarket regulatory requirements before they can legally sell their stimulators. Most electrical muscle stimulators (EMS devices) that have been reviewed by the FDA are intended for use in physical therapy and rehabilitation under the direction of a health-care professional. If a company wants to sell EMS devices directly to consumers, the company needs to show the FDA that the device can be used safely and effectively in that setting.

Q. These electrical muscle stimulators are advertised not only to tone, firm, and strengthen abdominal muscles, but also to provide weight loss, girth reduction, and “rock hard” abs. Do they really work?

A. While an EMS device may be able to temporarily strengthen, tone or firm a muscle, no EMS devices have been cleared at this time for weight loss, girth reduction, or for obtaining “rock hard” abs.

Q. Is the FDA concerned about the unregulated marketing of these devices?

A. Yes. The FDA has received reports of shocks, burns, bruising, skin irritation, and pain associated with the use of some of these devices. There have been a few recent reports of interference with implanted devices such as pacemakers and defibrillators. Some injuries required hospital treatment. The FDA is also concerned because many of these devices have cables and leads. If those cables and leads do not comply with electrical safety standards, there is the possibility that users and other household members could be electrocuted. The FDA is currently investigating firms that are illegally marketing EMS devices.

Q. What does FDA regulation accomplish?

A. Before they may legally sell their devices, firms that market EMS devices must be able to demonstrate that these products are as safe and as effective as similar devices that are legally marketed. Devices may be marketed only for uses that are established for the device or for uses that the firm can support with data. At this time, the FDA is not aware of scientific information to support many of the promotional claims being made for numerous devices being widely promoted on television, infomercials, newspapers, and magazines.

Q. Does that mean that it’s unsafe to use an electrical muscle stimulator that has not met FDA requirements?

A. Using a product that has not met FDA requirements isn’t necessarily unsafe or dangerous. But it could be. Unregulated devices also may have safety problems associated with cables and leads that can lead to accidental shock and electrocution of users and other household members, including children.

Q. If I use an electrical muscle stimulator, will it give me the same kind of effect that lots of sit-ups, stomach crunches and other abdominal exercises will?

A. Using these devices alone will not give you “six-pack” abs. Applying electrical current to muscles may cause them to contract. Stimulating muscles repeatedly with electricity may eventually result in muscles that are strengthened and toned to some extent but will not, based on currently available data, create a major change in your appearance without the addition of weight loss and regular exercise.”

Now, who is telling the truth about electronic muscle stimulator being able to melt tummy fat and reveal your six pack abs? Well, you be the judge and come to your own verdict.

How to Get Flat Abs in Only 30 Days

How to Get Flat Abs in Only 30 Days

Do you suffer from a gut that just won’t stop? Well, you don’t have to put up with this condition. With some hard work, you can get flat abs in just 30 short days.

The key to flat abs is is a regimen that works all of your abdominal muscles. You should do the following exercises a minimum of four times a week for four weeks if you want to get flat abs in just one month.

You will notice that none of these exercises to get flat abs in 30 days requires any special equipment. You can do the entire workout on your floor needing only a bottle of water.

First, you will do belly rolls. These work your vertical ab muscles. What you do is sit with your legs bent, feet flat on the floor with your arms straight in front of you. Exhale your breath and roll back until your lower back touches the ground. Then inhale and roll back up.

You will want to repeat the belly rolls 15 times and then do this variation: when you exhale, roll your body back until your shoulders touch the ground. Repeat the shoulder belly rolls 15 times as well.

Next up is tummy curls. These work your horizontal ab muscles. What you will do is lie on your back and bend your knees at about an 80 degree angle. Raise your feet slightly higher than your knees. Lift your rear end and roll back to your shoulder blades. Inhale and then roll to your tail bone without letting your butt touch the ground. Repeat the tummy curls 20 times.

The third exercise is the cross crunches which help out your waist. You are going to use a 1 liter bottle of water to do this exercise. Lie on your back with your knees bent at a 90-degree angle with the floor and cradle your left hand behind your head. Hold the water bottle in your right hand. Lift your head and shoulders off of the ground and reach across your body, so the bottle is outside your left knee. Repeat 20 times before switching sides and doing it another 20 times.

Tailbone lifts are the next exercise and they work your lower ab muscles. What you are going to do is lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale as you lift your tailbone, and then slowly lower your back as you inhale. Resist the urge to just drop on the way down. Do this exercise 30 times before moving on.

The final exercise is inverted crunches. These work your lower back muscles. To perform this exercise, lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Then inhale and lower your leg. Switch off, lifting your left arm and right leg. Alternate sides, doing 20 lifts on each side. As a final step, lift both arms and legs 20 times.

If you want to get flat abs in just 30 days, you will follow this exercise regime diligently for a full month. Remember to schedule in the exercises at least four times per week.

While there are no magic cures for getting rid of belly fat, flat abs in 30 days is not an impossibility with the right amount of work.

How Do You Lose Belly Fat A Healthy Approach To Six Pack Abs

How Do You Lose Belly Fat A Healthy Approach To Six Pack Abs

How do you lose belly fat? That seems to be the million dollar question. Many people say the key is to “obey.” But, I’m going to give you a more thorough answer to the question how do you lose belly fat in this article. A firm, flat stomach is the ultimate symbol of sex appeal. But researchers have also found that losing abdominal fat is one of the most important things you can take to stay healthy for life.

While you probably realize that excess fat is unhealthy, you should also know that where the fat is distributed is key to health. People who are fattest in the abdomen (the so called “apple shaped body”) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs).
You won’t be surprised to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there’s a growing body of evidence showing that the quickest way to burn off the fat from your belly is with a mix of weight-training and aerobic exercise.

One study tracked 30 obese women for six months. The women were assigned to either a control group, an aerobic exercise group, or a combined exercise group.The aerobic exercise group did a full hour of cardio exercise for six days a week. The combined exercise group did weight training on Mondays, Wednesdays, and Fridays, and aerobic exercise on Tuesdays, Thursdays, and Saturdays.

At the end of the six month period, the women in the aerobic group had lost 23.1 cm of abdimonal subcutaneous fat while the combined group lost 61.8 cm, nearly three times as much. The combined group also did better on the abdominal visceral fat measure with 93 cm lost compared to 82 for the aerobic only group. There was no change in the control group.

How do you lose belly fat starts with developing a combined exercise plan that is strenuous. 30 minutes a few times a week won’t cut it. You need a full body training program combining cardiovascular and resistance exercises. You don’t need to do hundreds of crunches, sit ups or any of the complicated routines being touted by the “six pack abs” hype machine. The key to losing belly fat is to burn more calories than you eat. These fancy exercises don’t burn the kind of calories you need in order to be really successful.

Getting killer abs has a lot less to do with training and everything to do with lowering your total body fat. The next step is to eat the right foods. There is a lot of conflicting information on nutrition. From the Adkins “eat no carbs” people to those who eschew all fats, there are radicals on every side.

How do you lose belly fat starts with taking in enough protein to maintain muscle mass. At least 20 to 30 percent of your diet should come from fats. Then, you balance your carbs around the other two factors depending on whether you want to lose weight or not. And if you are trying to lose belly fat, you do want to lose weight. You must take in fewer calories than you burn.

How do you lose belly fat? Basically, if you lose the excess fat in your system, your belly will go away too.

How to develop flat abs

How to develop flat abs

Developing flat abs is a goal for many. No one needs to be coaxed into it especially with almost all commercials peddling the importance of eating right and developing the right “look” which in many cases is portrayed as a lean body by the hundreds of beautiful male and female models that line out TV ads clad in skimpy outfits. Reducing belly fat is important and this is because failure to do so can result in health complications which may ultimately lead to death. Almost 400,000 people die each year in the United States due to complications arising from being over-weight.

Having excess fat in the belly almost always coincides with being overweight which in itself is dangerous as we have mentioned earlier. Obesity, which is the term that is give to the condition of being overweight, means an accumulation of excess fat in the body resulting in a BMI or body mass index which is higher than is recommended by nutrition experts. Being overweight can cause breathing problems and hence sleeping problems, chronic fatigue, a depressed immune system which can also accelerate the damage that viruses and bacteria do and also a higher risk for heart attacks and strokes.

In order to develop flat abs, one has to start by education themselves and getting as much information as possible. There is an excellent nutritional website run by the USFDA that gives a wealth of information especially on the right foods and what to eat for what results. The website also has a food pyramid section that explains in detail how to structure your diet in order to develop the best results.

Exercise is another avenue that you can pursue in order to develop flat abs. Push-ups and sit-ups go a long way to achieve this and so is light weightlifting, running and walking.

Diet For Abs

Diet For Abs

Do you want to know the principles of a diet for abs? Are you looking to develop a six pack? Did you know that changing your eating habits is as important as exercise? This article will look at six ways you can diet for abs.

Any diet for abs will begin with eating more fiber. You need to eat at least 25 grams of fiber a day to ditch the belly fat. Some researchers have even said that 35 grams is optimal. Fiber is the indigestible parts of fruits, vegetables and whole grains.

The bulk factor of fiber is like a sponge – when it combines with the water in your digestive track, it soaks up everything. High fiber foods also fill you up, so you are unlikely to overeat. Finally, there is the “chew” factor. High fiber foods just take longer to eat. This allows your stomach to signal your brain that you are full before you stuff yourself.

The next strategy is to choose a sensible amount of quality carbs. The best diet for abs will have 45 to 65 percent of the calories from carbs. But this does not mean a lot of Twinkies. Fruits and vegetables have carbs in them, but they are the high quality ones.

Carbohydrates break down into glucose. This is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water. Fat and protein carry no weight. This is why people who go on no carb diets like Adkins can initially lose weight so quickly. They are really just losing water. That is why you don’t want to go above 65% carbs in your diet.

Still, you want to have at least 45 percent carbs on your diet for abs. You should focus on balanced eating. For best results, eat at least three to five servings of veggies (15-25 grams of carbs); two to four servings of fruit (30-60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per day.

Next, you should drink your water. Many people mistakenly believe that drinking a lot of water will cause them to bloat. In fact, the opposite is true. Drinking water will flush your body of sodium. The water will be eliminated naturally. But when it takes the salt in your system with it, it will actually reduce bloating.

But, don’t drink fizzy drinks such as soda. That’s because pop and spritzers increase bloating. The carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying. Also, limit your consumption of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don’t replace your body fluids as effectively as water or juice.

The next tip on our diet for abs is to watch the sodium. You only need about 500 grams of sodium a day, but most people get between 3000 and 6000 grams in the modern diet. This is just too much. Processed food and restaurant meals are the main culprets. Try to eat at home by preparing your own foods more.

Try to eat light at night. Your biggest meal should be breakfast. A moderate lunch should follow at noon. Your evening meal should be the smallest of the day. And, after dinner, close the kitchen.

Finally, try to reduce your stress if you are on a diet for abs. Stress triggers cortisol which is a hormone that causes you to deposit fat around the organs in your abdomen. Exercising and deep breathing relaxation techniques can help you to chill out.

If you are trying to loose the tummy, try this diet for abs.