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 If your goal is to flatten your stomach for the summer, you must do more than crunches. Developing a six pack requires a combination of proper eating and cardiovascular exercises. Crunches alone will not effectively remove the layer a fat covering your abs.
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Read more: Crunches alone are not enough to sculpt six pack abdominals
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We are all searching for the best weight loss products and methods. Sometimes instead of choosing healthy ways to lose weight we tend to rely on the help of diet pills, weight loss supplements and fat burners, harming not only our skin but our vital organs too. We tend to forget about the easiest, quickest and most effective weight loss and muscle gain methods while taking diet pills. Instead of fat burners and starvation the best thing we can do to get a perfect and well toned body is following fitness exercises and developing a healthy diet plan.
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Read more: Exercises for women
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Weight Loss - YOUR Way!
Choose the weight loss, diet or fitness program that's right for your personality.
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Fitness Articles -
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You can lose fat while bulking up with the proper diet and exercise routine. You must understand the scale is not always the best measure of progress. If you are trying to bulk up and lose fat at the same time you should measure success by your body fat percentage. If you combine the right about of cardiovascular exercises, weightlifting and dieting you can lose fat and bulk up simoustaneously.
For example: Adam weighs 185 pounds in which 20.7% is body fat. Adam can lose 10 pounds of muscle while gaining 10 pounds of muscle. On the scale he may weight the same but he would look bulkier and cut. So don’t waste valuable time striping all of the fat first when you can do it together. After this process you can continue to get bigger but it will be all muscle once you get to the fat percentage you desire.
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Fitness Articles -
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Question:
Duration of my workout. I feeling pretty good now, I have more stamina and can work-out for at least 45 mins to an hour, but I am not seeing an results in the stomach area. My arm and shoulder areas are toning up nicely. What gives with the tummy? should I try to add more time and power through my work out or try some other type of exercise besides the knee raises and crunches. ( I've been consistent for about 6 weeKs )
Answer:
Unfortuately you have to have patience with your stomach area. Since you really can't spot reduce you have to keep workout and doing cardio to get rid of your stomach. One problem many people do is abdominal exercises but not enough cardiovascular exercises. If you were to increase your cardio I garantee you will see the difference especially if your cardio is jogging outside.
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Questions:
I want to start working out , now I have done a little something in the past but I didn't keep @ it. Now just as the other young lady I want to tone my body from head to toe w/o losing. Starting w/ my stomach and love handles. I'm not big I'm 130 lbs.But I need to do better w/ every thing diet etc..
I say what I need to do,but I will only purchase some things but not all.I have exercise ball,yoga mat, little weighs. I'm suppose to start Monday w/ working out, is there any thing anyone suggest for dieting and the workout?
Answer:
Yes I would suggest that you put together a routine that will have cardiovascular and weightlifting exercises in it. You diet you need to make sure you are eating at least 1200 calories a day, a good balance diet. If you do these things you will look great.
Example:
Home Workout Routines with Dumbbells
Required Equipment:
- Set of Dumbbells
- Stability Ball
- Jog outside or Treadmill
1.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE
Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.
Goal:
You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.
2.) PUSH UPS
- Lie down on the floor, chest down. Palms are flat on the floor about a shoulder-width apart and level with your shoulders. Your feet are together and your legs are and back are straight
- Look forward and as you go down , make contact with the floor with your chin
- When you come up, don’t bend or arch your upper or lower back as you push up. Apart from being poor form this makes you look like a floundering lobster !
- Breathe out as you go up.
- Pause and then repeat the process
Once you have mastered the basic push up, there are many ways to customize it to your liking and fitness level. Some of them are very challenging, others are great fun to do with friends. Experimenting with these will help keep you motivated - well, hopefully.
HOW MANY: 2 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS
3.) DUMBBELL ROWS
Tips:
Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.
HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS
4.) DUMBBELL CURLS
Tips: Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twisting your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time.
HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS
5.) DUCK SQUATS
Starting Position:
Stand with feet wider than shoulders, knees slightly bent, toes turned outward. Hold a dumbbell with both hands in front of body. Action:
INHALE: Squat until thighs are nearly parallel to the floor, sticking butt out as if sitting in a chair.
EXHALE: Squeeze glutes as you straighten legs to starting position to complete one rep. Special Instructions Keep abs contracted. Make sure knees to not pass the line of the toes.
HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS
6.) CALF RAISES
Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.
HOW MANY: 3 SETS OF 20
REST: 40 SECONDS IN BETWEEN SETS
7.) SHOULDER PRESS
Preparation:
Position dumbbells to each side of shoulders with elbows below wrists.
Execution:
Press dumbbells until arms are extended overhead. Lower and repeat.
HOW MUCH: 3 SETS OF 10
REST: 40 SECONDS IN BETWEEN SETS
8.) CRUNCHES
Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only
about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!
HOW MANY: 3 SETS OF 25 REPS
REST: 30 SECONDS BETWEEN SETS
9.) CARDIOVASCULAR- WALKING/JOGGING OUTSIDE
Notes:
Warm up for 5 minutes walking briskly. After 5 minutes. Jog until you are too tired to jog anymore. When you get tired walk briskly for 2 minutes. After the 2 minutes walk start back jogging. Repeat this sequence until you complete 20 minutes.
Goal:
You goal is to build up to jogging the whole 20 minutes. Every day you should jog more than you did the previous time. THE MORE YOU JOG THE MORE CALORIES YOU BURN.
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Fitness Articles -
Weight Loss Articles
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Below is a frequently asked question by a women who wants to lose her gut but not her butt.
Question:
OK! so i am a small woman..im 4'11 and the most i ever weighted was 105 but if i gain or lose like 4 lbs it looks dramatic. I fell under the pressure at one time of wanting to be thick...so i ate everything in sight to get a "big butt" and "big thighs" the drawback i got a "gut" now even after months of eating right and running and all that i still have it..it went down a lil and i was so discouraged becuase i had lost so much weight. my butt was flat and i was like oh heck no id rather have a gut than no butt. so now i am back to square one.
which is that bloated look all the time...when i hold my stomach in its not that bad..but the lower ab section is fatty and hangs over my jeans if i dont keep it real tight..
any ideas on how to just lose the fat..without losing all over my body.
should i do pilates or yoga to maybe elongate that midsection..ive heard that..help?
Answer:
Sure that problem can be solved a few ways. First you need do plenty of cardiovascular exercising running, bike, and elliptical machine, Next you must with a capital M do some weightlifting to gain muscle tone to keep your butt firm. Also you need to eat enough calories but not junk good high nutrient low fat foods. Pilates and yoga is not good enough to get the look you are after.
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Fitness Articles -
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Question:
Over the past year I have lost about 30 pounds. I joined a fitness club and I watch everything I eat. Lately I have not had the time or the stamina to stick with the fitness club. I still watch what I eat. But I miss my walking and just feeling fit from the effects of exercising. I'm going to school, working full time, being a wife and raising my children and helping my grandson. What is one to do......?
Answer:
Make the time to workout and don't make excuses. You are not going to get results without putting in the time. It takes about 4 to 5 hours a week to workout and have a nice body. Find the time even if you have to take your kids and your husband or workout at home. I would suggest getting some equipment for your home and doing your workouts at the house.
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