Lower Abdominal Muscle Exercises

The muscles in the lower abdominal region (below the navel) do not exist in isolation. The abdominal muscles consist of a series, called the upper, lower and oblique abdominals.

It's not possible to train the lower abdominal muscles and leave out the others, but it is possible to do exercises that emphasize this area. Let's try and understand the function of the abdominal muscles.

Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles.

Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.

The secret to a flat, toned and trim lower abdominal region lies in aerobic exercise and diet. In addition, you need to do specific exercises, which I am about to teach you.

How to stimulate change when your abs stop responding. As human beings, we are creatures of habit. We tend to do the same exercises over and over again, in the hope that we will see results at some point. This does not work, because the body becomes accustomed to the same type of stress and becomes energetically efficient'. This means that when you do the same exercise over a period of time, the body becomes so efficient at it that it burns fewer calories while doing it!

For example, if you use the treadmill 3 times a week, your body progressively burns less calories each time (as long as the speed, incline and duration remain the same). To get results, you need to adjust one of the 3 factors.

Also, following the same exercise regimen over and over not only gets boring, but can lead to exercise plateaus that can decrease your results.

Hence, if you normally exercise for 45 minutes four days a week on a treadmill with the same intensity and time for each workout, over time you will not benefit as much as you did when you began. Your body will become accustomed to the routine, and it can become increasingly difficult for you to meet your fitness goals. The repetitiveness also can be boring - even with music, TV or a magazine for distraction, the exercise might become mundane, which also can decrease the likelihood you'll continue working out.

Mix it up! Do you work out at a gym? Instead of 45 minutes on a treadmill each time, jump on a Lifecycle exercise bike for 30 minutes, then spend 15 minutes on a stairclimber. Swim one day and lift weights another.

What does this have to do with lower abdominals? Everything! Change is good, and stimulates fat loss, which in turn helps the lower abdominal muscles become more visible and defined. Treat your body as a complete unit rather than over emphasizing the waistline. Don't make the same mistake that everyone does - doing hundreds of repetitions of abdominal exercises in the hope of getting a flat abdominal region.



Lower abdominal muscle exercises. These exercises involve the lower body, specifically the gluteals (the muscles in the hip and buttock region burn a lot of calories, the gluteus maximus is the largest muscle in the body) and the quadriceps and calves. Translation - you burn more calories and more body fat. Strength training for the back and shoulders also helps boost metabolism, which is critical to low body fat.

Plank - Lower Abdominal And Lower Back Muscles. Starting Position: Get on an exercise matt on all fours, with your elbows touching the matt directly underneath your shoulders. Extend your legs back as far as you can, and keep the toes on the floor. Movement: Raise the hips up and hold yourself in this 'plank position' with your back completely flat. This is an excellent exercise for the hips, thighs and abdominal muscles. Lower the hips slowly down to the mat. Repeat 15-20 repetitions. (Most individuals find it hard to complete 15-20 reps for this exercise and 8-10 might be a more suitable starting point).

Reverse Crunches - Lower Abdominal Muscles. Starting Position: Lie on your back with your hands at your sides. Raise your legs straight up in the air. Movement: Exhale as you bend your knees while curling your lower body towards your chest. Inhale as you slowly return your legs to the starting position. Remember to squeeze your abs, and repeat as required. Repeat 15-20 repetitions.

Lying Scissors - Lower Abdominal Muscles. Starting Position: Lie on your back on an exercise matt with your palms on the mat under your lower back and your legs outstretched. Movement: Exhale as you alternately raise your legs up in the air with a slight bend in them. Inhale as you lower your legs back down to the matt. Repeat for 8-10 repetitions.

These exercises will help you get results, as long as you are consistent with the program. Good luck on your way to a flat lower abdominal region!

Common Fitness Training Mistakes to Avoid

As a Personal Trainer and Fitness Coach, I constantly see people working out with their current fitness training regimes and struggling in getting the most benefit in the least amount of training time. I call it Getting Fitness Training Efficiency. I have provided you a short concise list of those most common fitness training mistakes made when performing your resistance training program.

1. Too much machine work. Many women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.

2. Not lifting enough weight. A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.

3. Working only half of your body. A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.

4. Too many reps. Many women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.

5. Overtraining. The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.

6. Not fueling their bodies for training... ...Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels.

7. Training the same way. Any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long term fitness results.

8. Cardio before weights. Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session.

9. Steady as she goes. A big mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.

10. Cardio, cardio and more cardio. Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.

The Demand for Massage Therapy Chairs

Massage therapists are in high demand. Consumers recognize the physical and mental health benefits of a good massage. Americans are overworked and overstressed. Massage is a way to decrease tension and relief from back and neck pain. Many companies have instituted on-site massage therapists for their employees, and those therapists typically shop for durable and lightweight massage therapy chairs to enhance customer satisfaction.

Therapists have a wide variety of massage therapy chairs to choose from. From basic models, which allow the customer to sit comfortably during the massage to expensive high-tech models, virtually every avenue has been explored. As more is understood about the bodys response to ergonomic techniques, the advancement of designs of these chairs will certainly evolve as well.

Most of the massage therapy chairs available have been designed with both the customer and the therapist in mind. A popular option among therapists is the folding massage therapy chair; this model allows for convenient transport and storage. It is lightweight and not bulky. In smaller office settings, these foldable chairs are an ideal way to save space and offer a neater appearance in the massage room.

Massage therapy chairs are considered to be viable alternatives to lying on a massage table. Todays models are designed to be comfortable and ergonomic. Ergonomic chairs are ideal for those with severe pain or neck pain since they are designed with those ailments in mind.

These chairs are also available in a variety of price ranges. For students or beginning massage therapists, model can start out at just under $200. Some of the portable models even come with a carrying case for easy travel. Students and professionals alike seem to be leaning more toward using massage therapy chairs in their practices. Because they are easily transported and versatile, therapists can expand their business and satisfy their customers needs with simple solutions.

Guidelines for Cardiovascular Exercise

Cardiovascular (or aerobic) exercise might seem like an easy thing to pick up and do. For many it is, but others have questions: what kind of exercise should I do, how far should I run? For those, the ACSM (American College of Sports Medicine) provides a few guidelines.

First you'll have to pick the mode of exercise. What kind of activity do you want to do? The options are almost endless and include running, biking, and all kinds of sports.

Next you need to figure out what intensity you'll be working out at. The is usually done relative to your maximum heart rate. The ACSM recommends your intensity be anywhere from 64% to 94% of your max heart rate. Beginners can improve their fitness levels even at low intensities and work upwards. If you are in shape you can workout at a higher intensity.

Your intensity level will determine how many times per week you should engage in cardiovascular workouts. The ACSM recommends 3-5 days per week for the general population. Three days a week will work if you intensity is above 77% of your max heart rate. If you are at a lower intensity, consider working out 4 or 5 days per week. Six or more days a week is not recommended since generally only professional athletes can see significant improvements.

Your workouts should last a minimum of 20 minutes (not including your warm up and cool down phases) but no more than 60 minutes. For most people up to 30 minutes is enough. You can also break it up into more than one session throughout the day. For example, you can bike ride for 10 minutes at a time but do 2 or 3 bike rides in a day. The higher your intensity, the shorter your workout can be.

All these rules aren't made to make it difficult or scare you away from an activity. Following these guidelines will make your workouts safer and more effective. Sticking by them will improve your health and performance in the long run but the most important thing is that you get out there, exercise and have fun.

Importance of Cardiovascular Exercise

In recent years many studies have been released telling us of the benefits we see from a lifestyle rich in physical activity. Running, biking, swimming, sports and even walking can add to these benefits.

The number one killer in most of the developed world is cardiovascular disease (CVD). As more countries adopt the American lifestyle of fast food, combines with little exercise, they too are becoming affected by CVD. In the United States alone, CVD affects about 50 million people. As health care is getting more expensive, our economy will take a bigger hit from all these people needing care. Luckily, CVD is very preventable. Eating a healthy diet and exercising is all it takes. Unfortunately most people don't see down the line. Its always to early to start and never the perfect time until you have to go see a doctor.

Regular exercise improves cardiovascular function. Many people can't complete everyday tasks like climbing a flight of stairs or even standing for long periods of time without being tired and out of breath. Being out of shape to the point where you can't complete these activities is a very serious thing. It can get worse until you won't be mobile anymore.

Regular exercise also reduces your risk of coronary artery disease which can lead to blocked arteries. Exercise can lower blood pressure, increase good cholesterol, improve your blood profile and decrease body fat. Exercising regularly has also been shown to decrease anxiety and depression and help the older population live independently.

A lack of physical activity has many serious consequences. People who don't exercise have higher rates of strokes, type 2 diabetes, osteoporosis, colon and breast cancers and most seriously, death from coronary artery disease.

There are many things we can't protect ourselves from, and from these we shouldn't spend our time worrying about. But when it is as simple as walking or running and having fun while we make ourselves healthier, the choice is simple.

The Benefits of Using Pilates Videos

Pilates videos give you a low-impact yet highly intense workout that you'll look forward to doing over and again. You will feel refreshed and alert. Pilates videos can be used by most anyone, young or old, whether you are very fit or out of shape. Pilate videos come in VHS and DVD formats and range in duration from 10 minutes to 1-hour.

There are endless options for exercise videos and equipment that you can buy for your home. There is no better way to get started on Pilates at home than with guidance from expert personal tutors, who will introduce you to various exercises through demonstration and commentary. There are many Pilates videos to choose from.

There are videos on introduction to mat work, which provides a step-by-step guide through the basics of Pilates. The videos are easy to learn and fun to do. They guide you through well-designed movements, properly executed in sequence.

The video on the Pilates method focuses on shaping the body while strengthening the abs and back. The mat work is geared towards both beginners and those who have done Pilates before.

The Winsor Pilates video instructs you in the exercise that works every part of your body. Winsor Pilates is designed to have the maximum slimming effect with the least amount of effort. The Winsor Pilates video set is among the most popular videos.

Some manufacturers that make Pilates gadgets and equipment give you free instructional videos along with their products.

You can find a plethora of Pilates videos on the Internet. You can have workout music videos ordered through the Internet. Pilates videos that feature known instructors and guides are more popular than those with lesser known figures as demonstrators.

Exercise ball an innovative exercising tool

A recently popular tool for body workout is the exercise ball. It is a practical innovation designed to suit your regular exercising routines at home. The basic concept is to lean some portion of your body weight on to the big air-filled rubber ball which gives you the extra movement and unstable balance. This will challenge your body to use the other parts of muscle you normally dont use in the exercises.

For instance, to do crunches on the exercise ball, you will automatically add twist and band to keep the balance on the ball. This helps improving other muscles in addition to general crunches which take only tummy muscle workout.

There are many different routines with the exercise ball to choose from. To get start , youd better take the easy exercises such as ball balance, hip extension, butt extension and back extension. After a while you will get used to the ball and be able to use it even while watching TV or listening to music. Then you will find it enjoyable with many creative exercising figures. Certainly you should follow the basic rule of warming up with light exercise routines as before every workout.

The exercise balls are available in sporting goods stores, at health-related products counters , some direct sales and even in some internet web sites. Most of the products have the basic instruction included, some even provide the software video CD of basic usage and initial figures of exercise with the ball to be guide line for the customers. Afterward they can apply more differentiate figures further to their favorite.

It is a great choice to make more fun with exercising at home and it really helps you to get in shape especially if you concentrate on the abdominal muscles. For weight loss purpose, it is important that you go on the dietary control simultaneously. Since the principal rule is to burn more calories than the amount to take in. Once you get used to it , this companion ball will make exercise a pleasurable activity at home. Even children trends to be fond of it. You can let them enjoy the exercise on precaution that they are under supervision.

Used Exercise Bikes - A Great Investment

Purchasing one of many used exercise bikes can be a really great investment for you. Used exercise bikes come from two basic sources. First, you can buy a truly used bike pretty inexpensively in a garage sale or your local classified ads. These used exercise bikes can be in varying conditions from almost new to badly worn. The second source for used exercise bikes is a company that sells reconditioned exercise equipment. These bikes are typically brand name merchandise, like Schwinn or Sears, that were originally in a fitness center, school, or rehabilitation center. When they finished using the equipment, it was bought in an inexpensive lot by a company like the one you've chosen to deal with. They then replace parts, clean it up, and sell it to consumers like yourself. You can find all types of used exercise bikes including those with a fly wheel, traditional exercise bikes, and recumbent bikes.

Why Use An Exercise Bike?

1. Exercise bikes help you strengthen and develop a number of major muscles including your quads, your glutes, and your hamstrings.

2 It is joint friendly because there is almost no impact from the weight of your upper body because of the way the bike is used.

3. It offers an excellent workout for your cardiovascular system.

4. It is very safe because it is an indoor activity, and you can do it anywhere from your own home to a well attended fitness facility.

5. You can enjoy other pleasures like reading, watching television, or listening to music while you are working out on an stationary exercise bike.

Where Can I Find A Reconditioned Model?

Reconditioned bikes are available from a number of sources. Some mail order catalog companies carry reconditioned exercise equipment. Perhaps the best way to locate a used exercise bike dealer is through the internet. A simple search engine query will reveal hundreds of dealers with different purchase requirements. Some may even have local show rooms in your area.

8 Simple Tips on How to Get in Shape

"No matter what I do, I just can't seem to get in shape." Does this statement sound familiar? Do you put effort out each week in trying to eat right and exercise, only to fall short by the third day?

If you are constantly starting a healthy exercise and eating program, only to let it fall by the wayside by the middle of the week you are destroying your metabolism, and killing any motivation you might have had.

Getting in shape is just as much as a mental approach as it is a physical one. If you want to get in shape once and for all you have to make some changes. Below are some tips on how to get in shape to prevent falling off the wagon again.

Tip #1 Make a committed goal to get in shape Goal setting, blah, blah, blah. You may think this is an unnecessary step and a waste of time, but NOT making a committed goal can be your biggest reason for failure.

Tip #2 Stick to your goal - Don't keep changing your mind Sure, just because you have some goals written down or outlined on your calendar doesn't mean you will get in shape. You have to actually follow your plan.

Tip #3 Eat balanced meals Eating balanced meals is one of the most important aspects of getting in shape. Most people tend to think that a can of tuna or an apple is a meal. Wrong. A meal is a combination of a complete protein and a carbohydrate.

Tip #4 Eat real food Any food won't do. You should be feeding your body quality nutrients in the form of natural foods. Far too many people rely on processed food-like items in boxes labeled "healthy," low-fat," low-carb," etc. for health and weight loss. For the best quality food, eat those that Mother Nature has provided. If you can hunt, pick, gather, or harvest it, you can eat it. More importantly, it would be wise to eat organic as much as possible.

Tip #5 Don't skip meals Many people think that in order to get in shape they have to be in a calorie deficient mode. While this might stand true to an extent, most people are going about it in the wrong manner by skipping meals.

Tip #6 Don't cut the carbs The no-carb craze is still in high gear. Granted, lowering carbs can have an effect on fat loss to a certain degree, but there's a certain procedure you have to use to do it correctly to prevent fatigue, burnout, and excess muscle loss.

Tip #7 Don't kill the Cardio - Cardio is fine, provided you are eating the right nutrients to support it. The problem many people have when trying to get in shape is that they drastically cut their calories AND carbs, and then suddenly jump on an hour of high intensity cardio a day. This is simply as recipe for disaster because it leads to metabolic downgrade.

Tip #8 Don't put your faith in the latest wonder drug - People become desperate when they want to shed pounds, build muscle, or just get in shape. This can lead you to taking "fat burning supplements" with high promises and disappointing results.

Conclusion Now that you have some crucial guidelines to follow to get you on the right path and to literally get you in shape, use them to your advantage. Nothing worth having comes easy. So, put forth the effort and the time it takes to get you in the best shape of your life.

Usine Yoga To Improve Your Health and Well Being

Sometimes it amazes me to see all the new television infomercials on gadgets and videos on improving ones health and well being. There is one strong hold on low impact exercise that not only improves your body but also improves your psychological state. Yoga is the one exercise program that can do all this an more. When one is practicing yoga regularly they begin to sense an improved feeling of well being and postive energy.

The practice of yoga consists of stretches, movements and poses which provides stimulation to many of the joints, ligaments and tendons, some of which are rarely used for any extended period of time. Once the body gets used to this stretching one will begin to see and feel the benefits of increased flexibility to your entire body.

Yoga is also a great way to tone your body. Through the stretching of the muscles, moving in a slow precise manner and holding the body in certain positions one will experience the benefits of a more toned and firmer body.

An additional benefit that many do not realize is that yoga also stimulates your glands and organs. It has been shown to massage the prostate gland for better prostate performance.

The gentle stretching of your muscles and joints when doing yoga maximizes blood circulation in your body enabling your body to eliminate toxins, provide oxygen to your body and in turn slows aging.

Because yoga incorporates precise breathing, focus and movements one will also experience many mental health benefits. One can experience better concentration, reduced anxiety, better sleep and a better more confident well being.

An exercise like yoga through the bending and stretching of the spine builds strength, endurance and lowers the stress hormone that cause aging. The reduction of stress will reduce the acidic conditions within the body and enabling your body to intake more oxygen. Yoga can stimulate the nervous system, providing balance which will help to reduce anxiety and depression.

When using yoga as a regular exercise routine it will help to create a more positive mind and body. This in turn puts your mind in a positive healthy state which helps to keep your body looking and feeling good. Yoga allows your body to continually rejuvenate which increase your positive energy and feeling of well being. You will notice improved posture through a straigher back, elongated hamstrings and an overall feeling of focused energy and a confident state of mind.

Yes it is true that people are living longer today but the real question is what is their quality of life? If you have the option to start now and exercise your body using a low impact stretching and toning exercise, enabling your body and mind to get into a place of optimal health and well being or to have to rely on doctors to poke and prod at you and prescribe medication after medication, what would your choice be?

As the entire planet looks to find better ways of living and to improve their health and well being, yoga will grow in popularity as an exercise program able to deliver the increased health within your body, enabling all to find better health and improve their quality of life.

Shaping Exercises Build Just As Much Muscle

One of the biggest misconceptions that has been around for decades is that in order to gain muscle mass and gain weight you "must" do certain exercises.

9 times out of 10 those recommended are "the big compound movements", like bench presses, squats, and military presses.

Most advise to stick to these "basic" movements if you are looking to build muscle fast, and to avoid so called "shaping" exercises, such as crossovers, flyes, laterals, and leg extensions.

Some competitive bodybuilders don't use shaping movements until the final few weeks of their contest preparation.

The misconception behind this rational is that big, compound movements are for building mass, and shaping exercises are for defining a muscle.

Wow, that couldn't be further from the truth!

Just take a step back and look at the whole picture for a second.

Do you really think that a muscle has any idea whatsoever if you are doing a "compound" movement or a "shaping" movement?

The only thing muscle fibers recognize is resistance, stress, and tension, regardless if that's coming from bench presses or flyes...regardless if it's coming from free weights or cables...regardless if it's coming from a compound or a shaping exercise.

The whole idea that isolation / shaping exercises are only good for defining a muscle and not for building size is one of the biggest myths around.

Regardless of what specific exercise you are performing, if you are providing enough tension the muscle is only going to do 1of 2 things, stay the same or grow...not define itself.

Any weight exercise works the muscle fibers which, when done properly, will build it.

So, yes, flyes will help your pecs grow.

Yes, side laterals will make your shoulders bigger.

Yes, leg extensions will add size to your quads.

If you are taking your muscles to their limit with the correct bodybuilding workout technique, the muscle is going to grow, period.

Competitive bodybuilders think that shaping exercises help bring out more definition or "striations" in their muscles, when in fact what's bringing that out is the fact that they are dieting any body fat that's covering up that muscular definition.

It has nothing to do with the exercise.

Let's get one thing straight: weight lifting exercises build muscle...period.

Definition, shape, striations, etc., comes from a proper bodybuilding diet that will burn body fat.

Also, it's easier to get a deep muscular pump with isolation exercises.

Isolation exercises work the muscle in such a way that no compound exercise can because it "isolates" the intended muscle you are working more.

So, include both types of exercises in your workout program for the ultimate development.

Hemorrhoids Exercises to Easy Your Hemorrhoids

Hemorrhoids occur when your body is chemically unbalanced. Under these conditions, the veins in your anus become weak and when blood pressure increases in this area the veins will bulge out. When you strain and push to have a bowel movement, you increase the blood pressure in the anus veins. This is a situation you want to avoid.

If you are constipated and have been for a long time, then expect that this has triggered the formation of your hemorrhoids. Constipation does't cause hemorrhoids, but is a partner in creating them.

When go to the restroom, go there to have a bowel movement. Don't take any reading material in there, because that keeps you in there longer. Sitting in the bathroom, puts pressure on your rectum and anal veins and eventually weakens the vein walls. Excess sitting can also aggravate the hemorrhoids you already have. So, you don't want to sit there longer than needed.

To deal with constipation, start using some constipation remedies and food that I have listed on some of my websites or articles. You will have an easier time when you have a bowel movement.

I have updated my hemorrhoid e-book to include constipation remedies, so that you have an easy and quick bowel movement. Any straining you do is considered constipation and can lead to hemorrhoids later.

When sitting on the toilet, there are a few things you can do to help your stools come out easier.

" Sit-up straight and lean back slightly

" Raise your arms up above you, this helps to stretch and move your colon

" Place your feet on a small stool to raise your feet and to take the pressure off your anus.

" Move side to side to stretch and move your colon

If you have a job where you sit all the time, get up and walk around every hour or whenever you can.

Exercises for hemorrhoids

Hemorrhoids are like extra skin or inflammation that accumulates around your anus. That area can become itchy or painful to touch or movement.

Exercise is called for in helping to get rid of hemorrhoids. What you want is to get more blood to circulate in the anus. Blood circulation brings in needed nutrients and removed toxins. If toxins remain in the anus veins, it keeps these artery walls weak. A good daily fast walk is the best. Yoga is very helpful since it helps to stretch muscles, and revive circulation. Any exercise will be beneficial.

You can eat a good diet and reduce the time in the bathroom to prevent hemorrhoids and constipation, but if you don't exercise regularly, you are bound to get hemorrhoids.

The other exercise that you can do is an anus exercise. Do this by pushing down like you are going to the bathroom and then pull back. Do this for a few minutes. This will help to build the tissue and improve blood circulation in that area. Yes I know, this is uncomfortable to do, but if you don't do some of these exercises, then these hemorrhoids will get worst as time passes.

Keep hemorrhoids away by reducing your time in the bathroom, reducing blood pressure in the anus, and exercising regularly.

Why Aerobics Are Worthless For Losing Weight

Ask just about anyone what is the best way to lose weight or burn body fat, and 99% will answer "Cardio!".

Well, I hate to bust your bubble, but I'm here to tell you that cardio is downright worthless for weight loss.

That's right, all these years you've been led to believe one of the biggest misconceptions in regards to an efficient weight loss workout plan.

Everyone seems to think that cardio / aerobics is the best way to quickly melt off fat from the body, and as a result, some even neglect or give cardio the preference over weight training.

All you have to do is go to the gym.

Guaranteed that you'll see more people filling up the cardio machines and stepping classes than the hardcore weight equipment.

Take a good look at the aerobics instructors themselves.

Most of them are straight up overweight. No definition whatsoever to be found.

Yet, they step and dance away for sometimes hours a day, but there's not an ab in site!

Why is this?

First, when I say that cardio is worthless, I'm referring to not being efficient for burning / losing body fat.

I'm not referring to strengthening the cardiovascular system or increasing endurance.

But keep in mind that there is a big difference between building endurance and burning fat.

Again, that's why you see these overweight aerobics instructors that can probably do well in a triathlon (because of excellent endurance), but don't lose any fat weight.

And even when it does come down to training to building cardiovascular endurance cardio still isn't as good as intense weight training, which I have gone into detail in several articles I have written on this subject.

Here's just one of the many reasons why cardio is worthless for burning body fat and losing weight:

Cardio uses very few muscular fibers, meaning it requires a much lower amount of calories to perform in comparison to weight training.

As a matter of fact, did you know that just 1 pound of body fat can give your body enough energy to perform up to 12 hours of cardio???!!!

Stating it another way...you have to do 12 hours of cardio to burn just 1 pound of fat.

So, all that time that you stepped away on the cardio machine or aerobics class for an hour, working up a good sweat, and feeling good about yourself, you didn't even burn 1/4 of a pound.

As I've stated over and over in my articles, there's 2 and only 2 decisive factors in truly burning body fat:

1) intense weight training

2) eating less calories than your body needs

If you do these 2 things correctly, you'll blow away all of those poor souls stomping away on the treadmill.

Cardio Workouts Do Not Give You Six Pack Abs

Below is an interview about cardio workouts done by Craig Ballantyne. This presents a great example of how cardio workouts are typically misused by exercise enthusiasts in their attempts to lose body fat. You'll never get those six pack abs if all you keep doing are the same boring cardio routines over and over. Expand your thinking, and shrink your waistline!

Everybody assumes that you must do endless hours of cardio workouts to get ripped six pack abs. But this is simply not true. In fact, if you quit wasting so much time with boring slow cardio routines and change your workouts much more strategically, you will get those six pack abs much faster than you thought was possible!

Let's look into how one female cardio workout fanatic finally lost her excess belly fat and revealed her six pack abs with the help of the innovative Turbulence-Training workouts!

Craig: C-J, let's start with a bit of background on yourself and what your goals were when you discovered interval-training and strength training.

C-J: Ok, I'm a female in my middle 30's and your typical office professional who spends many long hours in front of the computer.

With regards to fitness and nutrition, I grew up realizing the importance of being active and staying healthy. So while I've stayed active for most of my life, I recently realized that I still had a lot to learn about both training and nutrition.

When I first discovered the Turbulence-Training Workouts, I was looking for an improvement in body composition. I had been introduced to weight training a year or so earlier and had made some really good progress, but had gone past that "new stimulus" effect, and really needed something different to kick my results up again and break the plateau.

Craig: How were you doing before?

C-J: Well, during grad school and working full-time I let my fitness slip for the days and evenings tied to a computer, and the joys of eating at restaurants once or twice a day. I had gained about twenty pounds and was at my heaviest weight ever at about 160 pounds. Once I finished night school, I added exercise and nutrition back to my priority list and lost those twenty pounds, mostly from running five days a week.

The 2nd stage started when I discovered weight training. I was at about 142 pounds at the time and about 28% body fat. After about six months I lost another 8-10 pounds and 7% body fat.

So when I started the Turbulence-Training program, I had already made decent progress as I was down to about 133 pounds and 21-22% bodyfat.

Craig: What were your workouts like before Turbulence Training? Why did they not work as well? How have you since improved upon those workouts?

C-J: Before Turbulence Training, I was a "same-pace" cardio fanatic, and I ran 3-5 miles three times a week and strength trained using a four day body part split routine. This plan worked ok for about six months or so, but then I just stalled out and the plateau set in. I'm not exactly sure what the culprit was, but I just knew that I needed a different type of workout program to try.



So when I first started strength training and interval workouts I was skeptical that such a short workout only three times per week would be good enough. I soon realized that strength training and intervals kept the intensity levels higher during EVERY workout, so the 3 days and 2 super sets were actually much more efficient than my four day body part split and three days of running. I also got on an interval training program and reduced my slower "same pace" cardio runs to about one day a week.

Craig: How have the interval workouts and strength training helped you improve your shape? What benefits and results have you achieved? What are your improvements compared to your before stats?

C-J: I am definitely stronger, leaner, and faster than before.

Strength wise, I can finally do chin-ups and pull-ups, something I've always wanted to be able to achieve. I have also improved my 5k time by two minutes. I also finally have the muscle tone and athletic body shape that I have always wanted.

When compared to my before stats, I have had to throw the scales out the window and use the mirror and compliments I've received as my guide since I have gained a few pounds of lean (but sexy) muscle so the scale weight hasn't changed much even though my body composition has improved. Also, my clothes have gotten looser and smaller and I'm also making fairly significant strength and speed gains. I can also actually see a visible six pack of abs now, which has always eluded me!

Craig: How do you feel in terms of energy and strength?

C-J: My strength gains are most exciting to me, since I typically have high energy/endurance. I particularly like how my strength gains have transferred to improved running and biking.

The amount I can lift in the gym just sort of evolves, but when I can climb hills on my bike that I used to be foreced to walk, and finish 5k runs in times that were once way out of my reach, it feels pretty damn good!

Craig: What features do you like about TT-style strength and intervals?

C-J: It is fun, time efficient, and intense. Plus it works like crazy! When I am in the gym, I know that I am making the most efficient use of my time.

Craig: Did you change your eating plan with the guidelines?

C-J: Not a whole lot, but some. I was on a pretty good eating plan when I started TT strength and intervals, but I am constantly learning about making better food choices and looking to change things slightly here and there. Incorporating a post-workout recovery shake and getting as much variety as possible have been the biggest changes in my nutrition habits since I started the program.

Craig: What would you say to others that ask you about your workouts? Do you get a lot of comments from people?

C-J: When people ask me about my workouts, I try to hold back some excitement so I don't come off as a wild fanatic and overwhelm them.

I have had quite a few comments from others in my gym, either noticing how hard and smart that I am working out, or complimenting me on my progress. One woman even pointed me out and said "I want thighs like that!" to her friend. How cool is that!


It is always enjoyable to see friends or family or even co-workers that I haven't seen in a while because they always remind me of the great progress I have made. It's also exciting that I can show off my flat stomach now too with the sexy little six pack!

The best compliment I get now is in the form of imitation. Others want to know exactly what I do and ask me for tips to help them. They see that it works, want to know how I have done it, so they can try to apply it to themselves.

Craig: Thanks C-J! Keep up the great work with your time-saving Turbulence Training fat-loss workouts.

See below for a special free report on more effective cardio workout alternatives that will have you losing body fat much faster from now on.

7 Simple Props For Stronger Core Muscles

If you are reading this article, you know that strong core muscles are the cornerstone of physical and mental health. Our challenge is to keep a level of excitement and intensity on a long term basis that gives us the results we want to see. These 7 props provide simple, fun and challenging solutions. Do you want to know the best part? They are all easily accessible in your gym or if you prefer, at home.

Prop 1: The Swiss Ball

The Swiss ball is a fun and challenging prop. It is made of elastic rubber with a diameter of 55 to 85 cm (22 to 34 inches). Once you are able to develop a level of comfort using this unstable surface, your self confidence will shoot through the roof.

Most often, you will see people in the gym use this ball to do abdominal crunches. One simple exercise to get started on the Swiss ball is the Russian Twist. Lie on the ball, with shoulder blades on the ball and your hips pushed up high off the ground. Place your hands together. Keep your hips up and turn your shoulders to the right so that they are perpendicular to the ground. Twist back to the starting position and then twist to the other side.

Prop 2: Medicine Ball

A Medicine ball is roughly the size of a volleyball. It is much smaller and heavier than the Swiss ball. Medicine balls are normally sold as 8lb, 10lb and 12 lb balls. They are used effectively in core training to increase explosive power for sports such as basketball and boxing.

Medicine balls are beneficial because of their concentrated weight. The ball can be used in a variety of swing exercises where the trunk remains stable and the arms move from side to side. Also, you can use the medicine ball to increase the intensity of your push ups. Simply place a smaller ball under one of your hands to create uneven push ups. Do 10 reps and place the ball under your other hand. This uneven motion forces the core to balance your body.

Prop 3: Pilates Mat

The mat can be used extensively for flexibility and core strength. A variety of exercises can be performed lying on your back, side or front. Some of the exercises can done seated on all fours. The mat exercises target the deep abdominal and spine muscles in order to provide core strength.

A few exercises that will get you started right away include flutter kicks. Lie on your mat with both knees bent and flat. Place your hands at sides. Brace your abdominals continuously to stabilize your trunk. Your lower back should be neutral. Now straighten both legs so that they are perpendicular to the floor. Slowly lower one leg to about 45-90 degrees. Return to start position and repeat with other leg.

A second mat exercise for you core involves lying flat your back with your hands at your sides. Now, point your legs up to the ceiling so that your body forms a 90 degree angle. Keeping both ankles together, move your legs in a circular motion while keeping your trunk stable. Try this motion for 10 seconds and then reverse it in the other direction.



Prop 4: Resistance Bands

Like the other props, resistance bands are inexpensive and flexible. You will be surprised at how intense this simple looking workout can be. Unlike other traditional strength training routines, using these bands will engage your core automatically.

I often use my bands as a warm up to stretch before performing other core exercises. Stretching is fundamental to proper fitness regardless of your training method. Use the bands to increase your flexibility before performing exercises on the mat or Swiss ball.

Prop 5: Dumbbells

You all know dumbbells from pumping up those biceps and building that chest. Dumbbells can be a great prop for core training.

You can use them to intensify simple exercises like pushups. For example, instead of doing basic military push ups with your hands flat on the floor; use dumbbells as your hand support. After one rep, lift one side of your body extending the dumbbell up to the ceiling while trying to balance yourself. Come down to do another rep. Then come up on the other side. Another tremendous way to use dumbbells is to complement it with a Swiss ball. Instead of doing a flat bench dumbbell press, use the Swiss ball. This will create instability which will activate the hidden core muscles.

Prop 6: Jump Rope

We all know jump rope as kids and trying to get our rhythm. However, this prop when used creatively can have a huge impact on our core muscles. The amazing thing about jump rope is that you could structure your whole workout around it. By using different weighted ropes combined with various time intervals and speed, jump rope can be the most efficient work out available.

Have fun while jumping rope. This exercise calls for your creative side. Be sure to change tempos, move from side to side and change legs. The more you change your routine, the better your core muscles will react to development.

Prop 7: Bosu Ball

The Bosu ball is a great prop for creating instability for beginners. It is not as challenging as a Swiss ball but still creates a great platform for core training. It's like a big round ball cut in half. It is a ball on top with a stable flat bottom. If you are unsure what it looks like, ask a trainer next time you are at the gym.

Try this one to get yourself started. Lie down over the bosu so that it is on your belly. Begin the superman movement. That is, lift one arm and the opposite leg. Then reverse. For example, as you lay down, lift your left arm and right leg and try to stabilize. This is a great way to strengthen your lower back and add core stability.

Now that you know these 7 props, you should never have a boring core workout again. The best piece of information you can take is the knowledge that these props are all interchangeable and can be used together. Concentrate on one prop per week for seven weeks and then go through the props again but change your exercises.

Now put these 7 props in to practice. Concentrate on a new prop every week for 7 weeks. Master the basics of core training on these props and you will see the results you desire.

Forget boring floor crunches - use Ab Lounger

Ab Lounger (also known as Ab Lounge) is a new abdominal exerciser that tones and tightens upper and lower abdominals and obliques. This wonderful ab machine works your abdominal muscles much more effectively than simple sit-ups or crunches. Unlike crunches, it supports your body, especially your back, neck and head, throughout the exercise. And because you are up off the floor, you have better range of motion, which is the complete opposite of doing crunches on the ground. You have good variety of ab workouts. Ab Lounger also strengthens back muscles and stretches your back. You can also use it to give yourself a good body stretch whenever you are feeling tense or sore.

It's really fun and easy to use the machine. You don't feel like you are working out at all. You can use it every day and you'll see results in two weeks.

With the Ab Lounge you don't have to bother with annoying floor crunches or risk hurting your neck or back. No more boring floor crunches!

One of happy customers says: "I have always had trouble doing crunches or sit-ups because it always hurt my back to lie on the floor but those days are over with Ab Lounge."

When you're at home and don't feel like going to the gym - use Ab Lounger. Put on some music and the time will fly by. You can exercise while you are watching your favorite TV shows. It will keep you from being a couch potato. It's a great way to make the commercial time go by.

You can buy Ab Lounger online. The item is very easy to assemble. All pieces are numbered and the tools required for assembly are enclosed in the box. Total assembly time is less then twenty minutes.

Ab Lounger is a really great piece of equipment to add to one's home gym. I would recommend it for anyone who hates doing floor crunches and wants to exercise their abs comfortably and effectively. Thanks FitnessQuest for making such an easy to use product.

5 Tips To A Strong, Muscular Physique

For over ten years now, I have been a drug-free competitive bodybuilder, and I can tell you first hand what it takes to develop a muscular physique. In this article, I want to discuss with you my top 5 tips for increasing strength and building lean muscle.

Tip #1 Stick with the basic exercises! You heard me correctly. Do exercises that place a higher demand on your body and involve more muscle groups then just one. Examples include squats, presses, dips, chins, rows, and deadlifts. If you don't know how to do them properly, hire a personal trainer or if you have pain seek an orthopedic, chiropractor, or physical therapist. These exercises will give you more "bang for your buck."

Tip #2 Vary your repetitions and weight loads! The human body possesses different types of muscle fibers, and in order to recruit these different types, you need to work with higher repetitions and lower repetitions. Rest intervals between sets, tempo, within the set, and how hard you workout will all greatly affect your end results. What I mean by that is if you want just strength, generally workout with loads between 3-5 repetitions, and rest up to 3 minutes or more between sets. If it's strength and size train with loads between 8-15 repetitions and rest 90-120 seconds between sets, and pay close attention on how fast you move the weight (a bit slower here). And lastly if it's endurance, seek extremely high reps, 30, 50, or more. This may be good for say boxers and swimmers who need tons of endurance.

Tip #3 Increase your Carbohydrates to at least 2x's your Body weight! If for example you weigh 200lbs now, aim for at least 400grams in carbohydrates per day. This may sound like a lot, and you may not be able to do it right away, but trust me this is one of the KEYS to increasing lean muscle mass. I'm not talking about carbs from ice cream and pizza, but "clean carbs" from oats, sweet potatoes, brown rice, and whole-wheat pastas. By doing this you store a lot of sugar in your muscles, known as glycogen and that gives you killer workouts. Also gives your body a constant flow of the hormone insulin, which is critical in obtaining more muscle.

Tip #4 Eat about one to one and a half grams of quality Protein per lb. of bodyweight! Eating this amount of protein will ensure that you are getting in enough. Remember, your not a sedentary person and your body demands more of this macronutrient in your diet to help keep the building process growing. I find that a lot of individuals are lacking when it comes to protein. You can get some through quality foods like lean steak (filet, flank, london broil), chicken breast, turkey breast and fish. You can also supplement with a high quality whey and casein protein, which is ideal for before bedtime. Keep in mind protein has a high thermic effect on the body, meaning it helps raise the metabolism because it requires a high amount of calories just to break it down.

Tip# 5 Get Enough Sleep! I understand this may be a hard one, but is very critical for you if you want to get more muscular. You see your body releases it's repair hormones at a higher level at night, usually between 10p.m. and 2a.m. It's the peak time when your body is regenerating and repairing. This is a big factor in you gaining the quality muscle your want to obtain. I suggest 7-8 hours each night. If you can't get that in, try taking a 30 minute nap at sometime during the day before sleep to allow the body to recover from the day's stress and workout.

Yoga Breathing Exercise Fundamentals

One of the most common comments I hear from others within my yoga class and yoga beginners alike is that they find yoga breathing exercises the most beneficial, but also the hardest set of asanas to master.

It's true when many traditional and alternative medicines describe breathing as the very essence of existing. Breathing is one of the primary rhythms we see in life which include sleep awake, birth and death, light and dark.

With this in mind, it's no wonder that significant studies have been done to examine the role breathing has on aspects of our life such as health, emotional well being, relationships and the state of society in general.

In yoga, the breath is known as a rather unifying principle called prana, a wide-reaching energy that can bridge body, mind and spirit together in a harmony that is the basis of yoga and meditation. Yoga breathing exercise then becomes the set of yoga breathing techniques seeking to maximize this universal energy that exists inherently in all of us.

Those who practice yoga believe that this state of harmony is natural and that there are many aspects of life that pull apart our inner harmony. Yoga breathing exercise is one of the basic fundamental techniques we can use to control and even eliminate the impact external forces have on our overall health and well-being.

Take our fight or flight response as one example. The instinctual fight or flight response served our ancestors well, arising infrequently to keep our ancestors out of danger and harm. Today, most of us suffer from an almost chronic, permanent fight or flight response triggering symptoms that lead to digestive problems, high blood pressure, deterioration of the arteries and many other stress-related illnesses.

Yoga breathing exercises tackle this chronic stress response by breaking through the mind-body response and re-focusing us on our natural state of internal harmony.

YOGA BREATHING EXERCISE BASICS

The good news is that we don't have to master yoga breathing exercises to realize the benefits, but it is important that yoga breathing techniques follow a few basic guidelines.

1. Practice Breathing. First and foremost is that we must give ourselves the permission, time and motivation to improve our breathing through exercise. Yoga breathing techniques are proven to help master control over our mind and bodies, but it can only work if you commit to a disciplined program over a period of several months.

2. Understand the Physiology of Breathing. A large part of advanced yoga breathing techniques involves altering the inhale and exhalation speed as well as controlling the depth of breathing exercise. The goal of yoga breathing (pranayama) is to ease the mind and heart, but also increase the oxygenation of the cells within your body - otherwise known as the process of respiration. To master pranayama, your mind pictures the exhalation of toxicity and gas while on inhale, your mind envisions clean, pure oxygen feeding your body.



3. Become Aware of your body as it breathes. Yoga breathing techniques stress the role of your body, your abdomen, your ribs, your thorax and chest as well as your lungs in the yoga breathing process. For example, when you practice deep breathing, the puffing out of the abdomen is a critical indicator that you are taking in enough breath to accomplish adequate oxygenation. Truly mastering pranayama (yoga breathing) is only possible when you become aware of your breathing rhythms in any activity at any time of day.

4. Focus on both inhalation and exhalation. When I first started yoga breathing techniques, I focused almost entirely on the inhalation, making sure I was taking a truly deep breath, without focusing at all on how I was letting the air out of my body. In fact, exhalation is just as important to the success of yoga breathing exercises. Focus on a consistent, controlled release rather than a jerky, uncontrolled release.

The long-term health benefits of yoga breathing exercise are thought to be significant, but I can tell you that the short-term increase in energy, focus, peace and brain power you gain from just a 5-minute yoga breathing technique are incredibly powerful to your overall well being, productivity and happiness.

Yoga As Part Of An Anti-Aging Plan

While the topics under discussion are obviously yoga and having or making an anti-aging plan, it has become obvious over the last few years that anything done to improve personal health, increase flexibility, optimize the cardiovascular system, improve strength, increase the efficiency of organs and glands, and/or keep a person mentally alert and feeling glad to be alive has a place in any anti-aging plan.

Even though my contention is certainly going to be that yoga can produce all the effects mentioned, and maybe more, some people will simply not be attuned to donning a leotard, lighting candles, chanting to the tunes of other-worldly CD's, and attempting to bend their bodies into positions they know they cannot attain anyway!

There will be people interested in the aging process who are genuinely willing to do a lot to create an effective anti-aging plan but who are just not interested in yoga. While I cannot address each possible consideration in such a short article which is dedicated to the specific topic of yoga, I can say that any exercise program or regular activity can produce many similar physical results. Regularly challenging the mind, by puzzles, by learning new skills, or by placing oneself in social situations rather than withdrawing from them can certainly help maintain not only intellectual vigor but encourage physical activity and help defend the body against the effects of an unrestrained aging process. Attention to proper nutrition is valuable in this process as well.

In fact, there is no reason why anyone should not, or would not, use all of the above suggestions as part of an anti-aging plan whether they practice yoga or not! Yoga, while effective in this plan is not the only thing that someone should be doing, nor should they wait until they are "old" to begin the process. In fact, the sooner the better. Starting a child on a path that includes health, fitness, intellectual stimulation and growth, and a love of life and the people around us is a means of insuring that the child will, as Mr. Spock says, "Live long and prosper."

To speak in generalities about yoga as part of an anti-aging plan is a simple task. It produces physical fitness, encourages overall health of mind and body, helps keep the intellect stimulated, helps with the removal of toxins from the body, increases flexibility, helps improve the effectiveness of the immune system...the list goes on.

However, what can be said specifically about yoga and aging? After all, those comments are just words that I have placed upon a page.

Well, others have placed such words as well, and have been applauded by the medical community as well as the general public. For example, in their acclaimed book "YOU: The Owner's Manual: An Insider's Guide to the Body that Will Make You Healthier and Younger", authors Michael F. Roizen, Mehmet Oz, who are concentrating on the physical side of life, applaud the daily practice of yoga as it relates both to life and to aging. The authors are both MD's. Dr. Roizen has provided health care to eight Nobel Peace Prize winners and more than 100 Fortune 500 CEOs and CFOs, and countless others. He has been in the Best Doctors in America since 1989. Dr. Oz is professor and vice-chairman of surgery at Columbia University. He is also medical director of the Integrated Medicine Center and director of the Heart Institute, New York Presbyterian/Columbia Medical Center.



Below is an excerpt from an interview conducted by WebMD.com. Dr. Roizen is speaking in response to a question about the daily practice of a short yoga program:

"Physical activity has three major components:

* Any activity -- such as walking.

* Strength building activity -- such as lifting weights.

* Stamina activity -- such as any activity that gets you to sweat in a cold room. Yoga constitutes two of those, that is, any activity and resistance activity because you are holding a body part in a position that gains strength.

All of these activities decrease aging of your arteries, decrease aging of your immune system, make your hormone system youthful and increase muscular skeletal strength, keeping your bones and muscles stronger. By keeping your immune system younger, this little activity of five minutes a day helps prevent cancer and immune dysfunction, which prevents things like infections and many forms of arthritis."

Additionally, the regular practice of yoga breathing throughout a full yoga workout can assist with improvement in cardiovascular health, while it is possibly a good idea to include some sort of cardio specific activity. Regular practice of yoga creates a state similar to meditation which has been shown to improve mental acuity and reduce stress, a major player in aging. It obviously increases flexibility and improves balance. Regular practice of yoga can improve the functioning of internal organs and glands, and aids in digestion.

Also, despite the arguments against yoga earlier in this article, No special clothing is required, nor does any specific type of atmosphere need to be created. I travel a lot, and have often done my yoga routine in my underwear on a small strip of floor beside the bed while my wife watched the news on TV. While setting the stage properly can assist with some of the concentration and attitude that makes for a more highly effective yoga session, it can be done anytime, anywhere, by anybody.

Nor is the ability to convert yourself into a pretzel required. The goal of any yoga practitioner is to do what he or she can to achieve the posture or movement. The people shown in pictures are the ones who have gotten to that point generally after years of practice, and, as in any activity, some are just going to be better at it than others. Regularly doing what you CAN do to the best of your ability will return positive results.

My recommendation? It's obvious. I believe that yoga can be an effective part of an anti-aging plan even if it is not the only part.