I presume a whole bunch of you will be listing a few New Year's resolutions, and some of them might involve getting into shape, loseing the flab, or sticking to your training routines for once.
There are a number of simple things you can do to help stay the course with any programme.
While this is aimed at beginners, sticking with changes in our diet and workouts is something tha affects all of us at some point.
1. Avoid getting bored
You might have the will to do your training, but ANY routine that you do day in day out can get boring. You are far more likely to actually do your workout if you enjoy it and are challenged by it.
Add some variety, if you spend all your time in the gym, get outdoors every once in a while.
Use the treadmill all the time? Change your cardio machine, or heaven forbid, try a jog.
Play a sport, soccer, basketball, touch rugby, whatever it is, inject some fun into it.
2. Don't let ambition get in the way of consistency
You might pen down a workout programme, and it may well be very good and very challenging. BUT if it will result in overtraining after a period of time, or it is too ambitious for you, there's a chance you might start missing sessions and taking a rest
Set a realistic programme, even if its just 3 times a week, and then confidently rest in between.
If you have a loosely structured programme, that involves working out when you can, then even if you are busy and dont have time, just do something, even 20 minutes.
It will be far more useful to train consistenly in the long run, than to have a stop/start approach to working out
3. Get a training partner
You are far more likely to get out of bed and turn up for a workout if there is someone there you've commited your time to.
4. Keep a training diary
People often get pretty low when they've hit a plateau, and feel like their whole programme isn't working. Referring to a diary can help you gain some perspective on your achievment to date, and show you how your training is progressing.
5. Make small incremental changes in your diet
I'm sure most of us could put together an near ideal menu plan for the next month, but the chances of sticking to it are slim, as its a huge shock to your current habits.
Make a small change to your diet: cut some carbs, add a vegetable to your recipe, add another protein portion to your favourite meal.
These are things that you CAN do, and are likely to do in the long term, and this simple fact will be a better improvement to your diet, than an "ideal" diet for 2 weeks.
6. Get some sleep
Recovery is often underrated in performance training and weight loss training. Getting anough sleep will help you recover better, and will make your training more effective. Proper rest is also likely to improve your mood, and make it easier to look forward to training sessions.
Wishing you all the best in the New Year,
James.
p.s. Hope you all have a great party tonight, and for gods sake don't deny yourself some enjoyment, just because you have a training and diet programme.
You can sign up for a free fat burning report by my favourite workout expert
Technorati tags:fitness,weight loss,exercise,diet,workouts,health
Sunday 31 December 2006
Friday 29 December 2006
Ab workouts: It's Crunchtime for your abs - Abs Part 5
Having focussed on lower abs, and some core stability related ab exercises, I feel its time to get to the good ol crunches.
The traditional ab crunch is the one exercise that most people do when working out their abs, but its the one that most people do badly.
In this post I've outlined a couple of my favourite crunches and how to do them right
The reverse crunch
This exercise feels like a lower ab exercise but in fact it does target the rectuc abdominis which is a farily long muscle and I do feel its a pretty comprehensive crunch.
Preparation:
Lie on your back on a floormat and place your head on the floor, arms beside you. (You can lift your head and palce your hands behind your neck to support it, but I'd recommend starting with your head on the floor until you have proper control over your crunch movement). Bend your knees until they are at 90 degrees to your torso.
The exercise:
Contract your abs, and lift your knees upward and curl your hips. Maintain control as you release back to the set position
Reps:
Start with 3-4 sets of 10, building up to 4 sets of 15. If you are really good at this you can add ankle weights.
Tips:
Its tempting to cheat on this one, and use the swinging momentum of your legs to get the movement. The idea with this (and any other) exercise is to place maximum stress on the muscle, so don't cheat yourself, but use the abs to get the movement. A good way of thinking about it is to try and push the lumbar area of your back, into the floor, to achieve the hip curl.
The exercise ball crunch
This is more like the "regular" crunch exercise, but the ball helps isolate your abs and ensure you're not overworking your hip flexors and your lower back.
Preparation:
Sit on the ball and roll down till the middle of your back is on the floor. Place your hands behind your back and keep your knees bent at around 90 degrees.
The exercise:
Crunch your abs and curl your ribcage off the ball while pressing the rib cage into your hips. Release back to the set position with control.
Reps:
Build up to doing 4 sets of 15-20(max) reps
Tips:
The ball should be still while you are doing the exercise to avoid bouncing up and down or rolling the ball. As always with the ball, the movement comes from the abs, so a solid core will prevent the ball from moving around.
These two crunches should give your abs a good blast, when incorporated into the rest your routine.
Happy crunching.
For a selection of general workout information try these free workout routines
You can sign up for a free fat burning report by my favourite workout expert
Technorati tags:fitness,weight loss,exercise,diet,workouts,health
The traditional ab crunch is the one exercise that most people do when working out their abs, but its the one that most people do badly.
In this post I've outlined a couple of my favourite crunches and how to do them right
The reverse crunch
This exercise feels like a lower ab exercise but in fact it does target the rectuc abdominis which is a farily long muscle and I do feel its a pretty comprehensive crunch.
Preparation:
Lie on your back on a floormat and place your head on the floor, arms beside you. (You can lift your head and palce your hands behind your neck to support it, but I'd recommend starting with your head on the floor until you have proper control over your crunch movement). Bend your knees until they are at 90 degrees to your torso.
The exercise:
Contract your abs, and lift your knees upward and curl your hips. Maintain control as you release back to the set position
Reps:
Start with 3-4 sets of 10, building up to 4 sets of 15. If you are really good at this you can add ankle weights.
Tips:
Its tempting to cheat on this one, and use the swinging momentum of your legs to get the movement. The idea with this (and any other) exercise is to place maximum stress on the muscle, so don't cheat yourself, but use the abs to get the movement. A good way of thinking about it is to try and push the lumbar area of your back, into the floor, to achieve the hip curl.
The exercise ball crunch
This is more like the "regular" crunch exercise, but the ball helps isolate your abs and ensure you're not overworking your hip flexors and your lower back.
Preparation:
Sit on the ball and roll down till the middle of your back is on the floor. Place your hands behind your back and keep your knees bent at around 90 degrees.
The exercise:
Crunch your abs and curl your ribcage off the ball while pressing the rib cage into your hips. Release back to the set position with control.
Reps:
Build up to doing 4 sets of 15-20(max) reps
Tips:
The ball should be still while you are doing the exercise to avoid bouncing up and down or rolling the ball. As always with the ball, the movement comes from the abs, so a solid core will prevent the ball from moving around.
These two crunches should give your abs a good blast, when incorporated into the rest your routine.
Happy crunching.
For a selection of general workout information try these free workout routines
You can sign up for a free fat burning report by my favourite workout expert
Technorati tags:fitness,weight loss,exercise,diet,workouts,health
Thursday 28 December 2006
Lower ab ball exercises for Beach Body Abs - Abs Part 4
An exercise ball (i.e. swiss ball or physio ball) is a great tool for a variety of workouts, and especially core stability and abdominal workouts.
In this post, following the thread of lower ab workouts, I've included a couple of useful lower ab exercises
Rolling crunches
Great for lower abs, but is also a general ab exercise
Preparation:
Roll onto the ball (on your front) and use your arms to walk yourself into a position where your knees are at the centre of the ball. You should now be in a "press up" style position with the ball under your knees. Keep your hands at shoulder width.
The exercise:
Bring your knees towards your chest in a controlled movement, until your feet are on the ball. Hold the crunch for a second or so and release slowly to get back into your original position.
Repetitions:
Start with 3 sets of 6-8 crunches, building up to 4 sets of 10
Tips:
Try and ensure that your body stays horizontal while doing the crunch phase of the exercise. There will be a temptation to lift your butt, but you want to isolate the leg movement. Again focus on crunching your abs to get the movement, rather than lifting your knees.
Hip Rolls
A nice exercise for obliques an lower abs
Preparation:
Lie down on a floormat on your back and place your feet on top of the exercise ball. Your knees should be bent at a ninety degree angle. Place your hands on the ground by the side of your body.
The exercise:
Rotate your hips to your right, you'll feel the ball move slightly. As you roll your hips be sure to squeeze those abs and obliques in the process. Return to the start position and repeat. After one set, you should then assume the position and perform the exercise to the opposite direction.
Repetitions:
Start with 3 sets of 6 reps (either side) and build up to 4 sets of 10
Tips:
Make sure you keep your spine in a neutral position (you should be able to place a hand underneath your lumbar area). As with most ball exercise, really focus on the abs to get the movement rather than compensating by e.g. pressing your hands into the floor to get more purchase.
I've focussed on lower abs several posts in a row, so its time to put down a few general ab workouts, and combo exercises in the next few. I'll get to other workouts in a few posts, but right now I'm trying to list as many useful ab exercises as I feel aren't commonplace in most peoples workouts.
For a selection of general workout information try these free workout routines
You can sign up for a free fat burning report by my favourite workout expert
Technocrati tags:fitness,weight loss,exercise,diet,workouts,health
In this post, following the thread of lower ab workouts, I've included a couple of useful lower ab exercises
Rolling crunches
Great for lower abs, but is also a general ab exercise
Preparation:
Roll onto the ball (on your front) and use your arms to walk yourself into a position where your knees are at the centre of the ball. You should now be in a "press up" style position with the ball under your knees. Keep your hands at shoulder width.
The exercise:
Bring your knees towards your chest in a controlled movement, until your feet are on the ball. Hold the crunch for a second or so and release slowly to get back into your original position.
Repetitions:
Start with 3 sets of 6-8 crunches, building up to 4 sets of 10
Tips:
Try and ensure that your body stays horizontal while doing the crunch phase of the exercise. There will be a temptation to lift your butt, but you want to isolate the leg movement. Again focus on crunching your abs to get the movement, rather than lifting your knees.
Hip Rolls
A nice exercise for obliques an lower abs
Preparation:
Lie down on a floormat on your back and place your feet on top of the exercise ball. Your knees should be bent at a ninety degree angle. Place your hands on the ground by the side of your body.
The exercise:
Rotate your hips to your right, you'll feel the ball move slightly. As you roll your hips be sure to squeeze those abs and obliques in the process. Return to the start position and repeat. After one set, you should then assume the position and perform the exercise to the opposite direction.
Repetitions:
Start with 3 sets of 6 reps (either side) and build up to 4 sets of 10
Tips:
Make sure you keep your spine in a neutral position (you should be able to place a hand underneath your lumbar area). As with most ball exercise, really focus on the abs to get the movement rather than compensating by e.g. pressing your hands into the floor to get more purchase.
I've focussed on lower abs several posts in a row, so its time to put down a few general ab workouts, and combo exercises in the next few. I'll get to other workouts in a few posts, but right now I'm trying to list as many useful ab exercises as I feel aren't commonplace in most peoples workouts.
For a selection of general workout information try these free workout routines
You can sign up for a free fat burning report by my favourite workout expert
Technocrati tags:fitness,weight loss,exercise,diet,workouts,health
Tuesday 26 December 2006
Ab workouts that improve posture - Abs Part 3
Having started a post on lower ab workouts, it has tempted me to list as many abdominal exercises as I have found effective over the last few years.
So, posts on the ab theme will continue as long as they make sense.
Bench thigh raises
This is a fairly tricky exercise to do well, but it targets an ab area you don't work out very often, and in my opinion has a dramatic effect on your posture.
Preparation:
Find a bench or a table to sit on so that your feet do not touch the ground.
Sit yourself down, ensuring you are sitting upright, with your spine in a neutral position.
Cross your arms over your chest
The exercise:
Contract your abs with the navel to spine technique, and slowly try and lift one knee upwards.
The critical point here is to ensure you do not tilt your hips sideways, or start leaning forwards of backwards. Hold the position for 5 seconds and slowly release. Then perform the same movement with the other leg.
Repetitions:
Start with 1 set of 6 lifts either leg, and build up to 10. If you are able to, increase the hold to 10 seconds.
Tips:
Don't expect to get much movement from the upward knee lift. The key to this exercise is to maintain your position, and avoid leaning, slumping, and tilting your hips. Its harder than it sounds. Try and sit in front of a mirror, so you can see if your hips are level. Slowly get off the bench, and you should feel a strech in the ab area around the sides of your pelvis.
The Sideways plank
Tha plank is a popular static ab exercise which involves you resting on your elbows and toes, while maintaining a "plank" like position. The sideways plank is a variation which helps strengthen your obliques, as well as glutes.
Preparation:
Lie down on your side, on a floormat with your hips vertical, resting on one elbow.
The exercise:
Raise your hips, so that your legs are in line with your torso, and your whole body forms a straight line, resting on one elbow.
Extend your free arm over your head in line with your body.
Repetitions:
Hold the above position for 30 seconds. As you improve, try and keep your free arm down the side of your body rather than over your head, and increase the hold to 1 minute
Tips:
Make sure your hips remain vertical and in line with your torso. Also, during preparation make sure that your elbow is positioned so that your arm is vertical when you start the exercise.
For some of these floor and ball exercises, I recorded music in 30 second and 1 minute intervals to avoid watching the clock.
Thats it for this post, but there are plenty of ab workouts to come.
If you'd like to subscribe to getting notified of future posts, click the feedburner button at the top of the page.
And, although this is not really a plug, to put all this into perspective there's one guy I recommend reading when is comes to losing the ab flab
Technocrati tags:fitness,weight loss,exercise,diet,workouts,health
So, posts on the ab theme will continue as long as they make sense.
Bench thigh raises
This is a fairly tricky exercise to do well, but it targets an ab area you don't work out very often, and in my opinion has a dramatic effect on your posture.
Preparation:
Find a bench or a table to sit on so that your feet do not touch the ground.
Sit yourself down, ensuring you are sitting upright, with your spine in a neutral position.
Cross your arms over your chest
The exercise:
Contract your abs with the navel to spine technique, and slowly try and lift one knee upwards.
The critical point here is to ensure you do not tilt your hips sideways, or start leaning forwards of backwards. Hold the position for 5 seconds and slowly release. Then perform the same movement with the other leg.
Repetitions:
Start with 1 set of 6 lifts either leg, and build up to 10. If you are able to, increase the hold to 10 seconds.
Tips:
Don't expect to get much movement from the upward knee lift. The key to this exercise is to maintain your position, and avoid leaning, slumping, and tilting your hips. Its harder than it sounds. Try and sit in front of a mirror, so you can see if your hips are level. Slowly get off the bench, and you should feel a strech in the ab area around the sides of your pelvis.
The Sideways plank
Tha plank is a popular static ab exercise which involves you resting on your elbows and toes, while maintaining a "plank" like position. The sideways plank is a variation which helps strengthen your obliques, as well as glutes.
Preparation:
Lie down on your side, on a floormat with your hips vertical, resting on one elbow.
The exercise:
Raise your hips, so that your legs are in line with your torso, and your whole body forms a straight line, resting on one elbow.
Extend your free arm over your head in line with your body.
Repetitions:
Hold the above position for 30 seconds. As you improve, try and keep your free arm down the side of your body rather than over your head, and increase the hold to 1 minute
Tips:
Make sure your hips remain vertical and in line with your torso. Also, during preparation make sure that your elbow is positioned so that your arm is vertical when you start the exercise.
For some of these floor and ball exercises, I recorded music in 30 second and 1 minute intervals to avoid watching the clock.
Thats it for this post, but there are plenty of ab workouts to come.
If you'd like to subscribe to getting notified of future posts, click the feedburner button at the top of the page.
And, although this is not really a plug, to put all this into perspective there's one guy I recommend reading when is comes to losing the ab flab
Technocrati tags:fitness,weight loss,exercise,diet,workouts,health
Lower abdominal exercises with a difference - Part 2
Continuing from yesterday, here are some more abdominal exercises for you to include in your workout routines:
The bridged leg extension
Preparation:
Lie down on your back on a floor mat, with your legs bent, and feet flat on the floor.
Set your abs, and imagine your navel trying to touch your spine, and hold.
Lift your hips until you reach the bridge position (your thighs should be in line with your torso)
The exercise:
Hold your hips level, and slowly extend your left leg to full extension, hold at full extension for a couple of seconds.
At all times, make sure you don't "dip" your hips to one side.
Repetitions:
Start with 3 sets of 5 extensions either side, and if you can maintain control, build up to 10 extensions either side.
Tips:
Its critical that you maintain level hips, and this may be tough at first, if your transverse abdominals are weak. Take the weight of one heel and set your hips, before you try and extend the leg.This exercise also works the glutes, and lower back.
Bridged leg extension with exercise ball
A more advanced version of the above exercise, it essentialluy does the same thing but requires you to stabilise your upper body on the exercise ball, rather than it being firmly positioned on the floor.
Preparation:
Sit on the exercise ball, and roll forwards until your shoulders are on the ball.
Place your back at shoulder level on the exercise ball.
Your feet should be flat on the floor and your thighs in line with your torso.
Exercise:
Set your hips level with the navel to spine, technique, and extend your left leg to full extension. Hold there for a couple of seconds. Maintain good control and level hips.
Repetitions:
Start with 3 sets of 5 extensions each leg, building up to 10 each leg.
Tips:
The stability of your torso on the ball will come from your abs, not your shoulders, so work hard on setting your abs and hips, not compensating with your shoulders and upper body.
Thats it for now. More abdominal exercises coming up in Part 3.
For a selection of workouts and articles visit Workouts4weightloss - Free workout routines
Also, you might want to have a look at this Free report on Losing that stubborn ab flab
The bridged leg extension
Preparation:
Lie down on your back on a floor mat, with your legs bent, and feet flat on the floor.
Set your abs, and imagine your navel trying to touch your spine, and hold.
Lift your hips until you reach the bridge position (your thighs should be in line with your torso)
The exercise:
Hold your hips level, and slowly extend your left leg to full extension, hold at full extension for a couple of seconds.
At all times, make sure you don't "dip" your hips to one side.
Repetitions:
Start with 3 sets of 5 extensions either side, and if you can maintain control, build up to 10 extensions either side.
Tips:
Its critical that you maintain level hips, and this may be tough at first, if your transverse abdominals are weak. Take the weight of one heel and set your hips, before you try and extend the leg.This exercise also works the glutes, and lower back.
Bridged leg extension with exercise ball
A more advanced version of the above exercise, it essentialluy does the same thing but requires you to stabilise your upper body on the exercise ball, rather than it being firmly positioned on the floor.
Preparation:
Sit on the exercise ball, and roll forwards until your shoulders are on the ball.
Place your back at shoulder level on the exercise ball.
Your feet should be flat on the floor and your thighs in line with your torso.
Exercise:
Set your hips level with the navel to spine, technique, and extend your left leg to full extension. Hold there for a couple of seconds. Maintain good control and level hips.
Repetitions:
Start with 3 sets of 5 extensions each leg, building up to 10 each leg.
Tips:
The stability of your torso on the ball will come from your abs, not your shoulders, so work hard on setting your abs and hips, not compensating with your shoulders and upper body.
Thats it for now. More abdominal exercises coming up in Part 3.
For a selection of workouts and articles visit Workouts4weightloss - Free workout routines
Also, you might want to have a look at this Free report on Losing that stubborn ab flab
Monday 25 December 2006
Lower abdominal exercises for beginners - with a difference
Lower abdominal exercises are often given little priority within workout routines. I'm sure you've done it yourself, when time is running low, you do your crunches but the lower abdominal exercises take a back seat.
Lower abdominals are not really a separate muscle group but an integral part of the corset area, and exercising them well can contribute to better ab tone, better posture, and can decrease the chances of injury when doing the "big" exercises e.g. squats.
Here are some examples of lower abdominal exersices you might want to consider.
Leg slides
Lie on a floormat, on your back, heels on the floor, with legs bent. Your spine should be in a neutral position (you should be able to place your hand under the lumbar part of your spine).
Prepare the slide by contracting your abs (feel like you're pressing your navel to your spine).
Release pressure on your left heel, then slide your left leg to full extension.
Make sure you keep your hips level, and avoid the temptation to twist your hips.
Maintain control at all times!
This is an excercise that works well when you maintain focus, and stay disciplined with your posture. If you just extend your legs at speed, with no control, you will not get the full benefit of the exercise
To start with you should try and do 4 sets of 10-15 reps, on each leg.
Advanced leg slides
When you can do 15 or more leg slides, with control, then lift the opposite leg off the floor, and make sure you maintain level hips throughout.
Continued in Part 2
Lower abdominals are not really a separate muscle group but an integral part of the corset area, and exercising them well can contribute to better ab tone, better posture, and can decrease the chances of injury when doing the "big" exercises e.g. squats.
Here are some examples of lower abdominal exersices you might want to consider.
Leg slides
Lie on a floormat, on your back, heels on the floor, with legs bent. Your spine should be in a neutral position (you should be able to place your hand under the lumbar part of your spine).
Prepare the slide by contracting your abs (feel like you're pressing your navel to your spine).
Release pressure on your left heel, then slide your left leg to full extension.
Make sure you keep your hips level, and avoid the temptation to twist your hips.
Maintain control at all times!
This is an excercise that works well when you maintain focus, and stay disciplined with your posture. If you just extend your legs at speed, with no control, you will not get the full benefit of the exercise
To start with you should try and do 4 sets of 10-15 reps, on each leg.
Advanced leg slides
When you can do 15 or more leg slides, with control, then lift the opposite leg off the floor, and make sure you maintain level hips throughout.
Continued in Part 2
Good ab workouts aren't good enough!
Everyone who is trying to lose weight is on the look out for good ab workouts to complement their fat loss training program. Nevertheless, many people often focus solely on getting rid of that stubborn belly fat, and exercises that target that area.
The simple truth is that however good ab workouts you use, they are not going to get rid of that fat you want to lose around the stomach area, and its not going work effectively in the long run/ Simply put, good ab workouts are not good enough!
You may have heard of “spot reduction” when it comes to fat loss. If you have, then you also know that there is no such thing. You cannot focus on losing fat in one specific area. You can lose body fat overall, by adopting the correct methods, and in turn, this will help reduce the size of your abdominal area and improve its definition.
Just having good ab workouts will not work!
Now there are a lot of common sense rules, which make sense, when it comes to fat loss, and weight loss in general. You need to combine the correct diet, with the correct workouts and exercise programs, add good ab workouts to the mix, and results will follow. As a well known trainer and fat loss guru, Tom Venuto, would say “You can’t out-train a lousy diet”, so true.
Unfortunately, its not that simple, and if you’ve tried many diets and weightloss programs, you will have found this to be true.
Personally, I find, that often, the opposite of common sense is true when it comes to fat loss, and abdominal toning area.
I’m not saying that “traditional” methods, and established programs don’t work, but I am saying that most programs are very hard to follow through, and there is no shortage of people who have given up on a fat loss program.
The key here is efficiency. Even though, I am a personal trainer, I just don’t have the time to dedicate hours every day to executing and monitoring ALL areas of my training and nutrition. I have also had problems with shifting fat in the past, like most people, and when the work got tough, or I felt low, I would struggle to maintain my program.
Its important that you add variety to your training to keep it interesting, and most important to ENJOY the process of losing that fat. For example here are a few ways to adopt a new take on that search for good ab workouts.
- Always incorporate your ab workouts into an total body routine. Whether it be weights or a cardio workout, you will be achieving both fat loss and ab toning at the same time.
- Forget about abs for a minute. That’s right! Choose a sport you like: tennis, soccer, jogging or others. By playing a social game you enjoy, you are more likely to actually DO IT, and you will be working your abs at the same time.
- Use isometric exercises, stability balls, or free weight (like squats), which enable you to work large muscle groups, as well as challenge your core stability and abdominals at the same time. These are good ab workouts in themselves
- Eat within 30 minutes of a workout, when you’re metabolism is high, and your body is a sponge for nutrients, and will process food more efficiently
The above are just some of the ways you can maximise your fat loss, and incorporate good ab workouts into your daily routine.
Despite being trained and understanding the process of fat loss, I found motivation and super efficient methods, were the limiting factor between struggling to stick to a mediocre program, and fast track fat loss and a long term solution.
There is one guy in particular that gave me the advice and motivation I needed to put into practice what I already knew, but not in such a systematic, concise, powerful, and simple way.
I believe everyone needs a mentor, a coach, and a training partner, and this guy, really struck a chord with me.
I sincerely suggest you have a look at what he has to say on the subject of fat loss at http://www.workouts4weightloss.com/how-to-lose-the-ab-flab.html
For a collection of powerful methods, an free articles, I also invite you to visit my site www.workouts4weightloss.com in the hope that you will find some inspiration and guidance, (including some good ab workouts!)
Good Luck!
James Ahrens
The simple truth is that however good ab workouts you use, they are not going to get rid of that fat you want to lose around the stomach area, and its not going work effectively in the long run/ Simply put, good ab workouts are not good enough!
You may have heard of “spot reduction” when it comes to fat loss. If you have, then you also know that there is no such thing. You cannot focus on losing fat in one specific area. You can lose body fat overall, by adopting the correct methods, and in turn, this will help reduce the size of your abdominal area and improve its definition.
Just having good ab workouts will not work!
Now there are a lot of common sense rules, which make sense, when it comes to fat loss, and weight loss in general. You need to combine the correct diet, with the correct workouts and exercise programs, add good ab workouts to the mix, and results will follow. As a well known trainer and fat loss guru, Tom Venuto, would say “You can’t out-train a lousy diet”, so true.
Unfortunately, its not that simple, and if you’ve tried many diets and weightloss programs, you will have found this to be true.
Personally, I find, that often, the opposite of common sense is true when it comes to fat loss, and abdominal toning area.
I’m not saying that “traditional” methods, and established programs don’t work, but I am saying that most programs are very hard to follow through, and there is no shortage of people who have given up on a fat loss program.
The key here is efficiency. Even though, I am a personal trainer, I just don’t have the time to dedicate hours every day to executing and monitoring ALL areas of my training and nutrition. I have also had problems with shifting fat in the past, like most people, and when the work got tough, or I felt low, I would struggle to maintain my program.
Its important that you add variety to your training to keep it interesting, and most important to ENJOY the process of losing that fat. For example here are a few ways to adopt a new take on that search for good ab workouts.
- Always incorporate your ab workouts into an total body routine. Whether it be weights or a cardio workout, you will be achieving both fat loss and ab toning at the same time.
- Forget about abs for a minute. That’s right! Choose a sport you like: tennis, soccer, jogging or others. By playing a social game you enjoy, you are more likely to actually DO IT, and you will be working your abs at the same time.
- Use isometric exercises, stability balls, or free weight (like squats), which enable you to work large muscle groups, as well as challenge your core stability and abdominals at the same time. These are good ab workouts in themselves
- Eat within 30 minutes of a workout, when you’re metabolism is high, and your body is a sponge for nutrients, and will process food more efficiently
The above are just some of the ways you can maximise your fat loss, and incorporate good ab workouts into your daily routine.
Despite being trained and understanding the process of fat loss, I found motivation and super efficient methods, were the limiting factor between struggling to stick to a mediocre program, and fast track fat loss and a long term solution.
There is one guy in particular that gave me the advice and motivation I needed to put into practice what I already knew, but not in such a systematic, concise, powerful, and simple way.
I believe everyone needs a mentor, a coach, and a training partner, and this guy, really struck a chord with me.
I sincerely suggest you have a look at what he has to say on the subject of fat loss at http://www.workouts4weightloss.com/how-to-lose-the-ab-flab.html
For a collection of powerful methods, an free articles, I also invite you to visit my site www.workouts4weightloss.com in the hope that you will find some inspiration and guidance, (including some good ab workouts!)
Good Luck!
James Ahrens
Welcome to the Free workout routines blog
Over the coming months, I will be posting a series of free workout routines that your can incorporate into your workouts, whether you are trying to lose weight, tone up, of put on muscle.
You will find a selection of workouts, that target various muscle groups, are suitable or working out in a gym, but also a selection of workouts that you can do at home and outdoors.
I will also be recieving some tips and contributions, from well known fitness coaches, professional athletes and regular people that have discovered useful workouts that work for them
I hope you will find the information useful, and most of all that you will put some of it into ACTION!
Best of Luck,
James Ahrens
You will find a selection of workouts, that target various muscle groups, are suitable or working out in a gym, but also a selection of workouts that you can do at home and outdoors.
I will also be recieving some tips and contributions, from well known fitness coaches, professional athletes and regular people that have discovered useful workouts that work for them
I hope you will find the information useful, and most of all that you will put some of it into ACTION!
Best of Luck,
James Ahrens
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