Your Road to Getting 6-Pack Abs

Summer is on its way and most are itching to get into their swimsuits. The problem is there is still a layer of fat left from all the binging during the holidays. If you want to get toned abs just in time for the summer swimming, here are a few suggestions, tips, and exercises that you can incorporate to your workout. These can help flatten your belly and tone it so you can achieve that 6-pack abs you’ve been waiting for.

Diet, diet, diet. Yes, this is very essential if you want to flatten your belly. Avoid white bread, cakes, too much pasta, and other high carbohydrate foods. Substitute these with whole-wheat grain.
It is not about the crunches. Crunches do help strengthen your abdominals, but no matter how much you do this if you do not diet, those muscles will stay hidden under that layer of fat. Your regimen should always include a good diet because it is only when you have shed off that fat when your muscles will start to show.

Do some sit-ups. This is actually an effective exercise in forming muscles in your abdomen. Do some variations, like moving sideways to target your obliques. This means moving your right shoulder towards your left knee, and vice versa. Avoid anchoring your feet, as this can result to a back injury.

Air cycling for flatter abs. Here is a simple exercise that you can do every morning. Upon waking up, stay lying on your back or you can transfer to the floor and cushion your back with a yoga mat, then move your feet as if you were pedaling a bicycle. Do this motion up and down, making sure that you extend your leg straight as you push. You will certainly feel your abdominals doing the work in this exercise.

Avoid weight belts. Only wear weight belts when absolutely necessary, and this means when you are lifting very heavy weight. Otherwise, place it aside. Wearing weight belts will only weaken your lower back and abs because they rely on it for support. Without it, your lower back becomes stronger and you can avoid possible injuries on it.

Inhale, exhale. This is a great technique to strengthen and flatten your belly. Stand tall and take a deep breath through your nostrils. Exhale through your mouth and at the same time squeeze your belly in and hold for 10 seconds. This will work out your transversus abdominis muscles and can flatten your middle. Another trick is to keep your belly engaged throughout the day, as you wash the dishes, write an email, or watch TV. This will also improve your posture.

Rest your muscles. The number one rule in building muscles is to give it rest between workouts, and this also applies with your abdominals. You may be tempted to do extensive exercises that target your belly every single day, but this will not do you any good. Your muscles need to rest so that it can slowly develop. Ideally, only work out your abs about two to three times a week and you will see better results. For the days in between, this is a great chance to work on your arms or legs for an overall toned body.

Weight Loss Goals & Motivations

While on your weight loss journey, you’ll need to keep reminding yourself to stay motivated. Ask someone to take a photo of you then place it where you can see it easily every day, or have extra copies with you. Each time you go overboard with food, or are not in the mood to exercise, just look at the photo so as to remind yourself what changes you want to see.

If you’re having challenges with losing weight, consider joining a local sports class or club. Zumba classes are currently very popular and you should find it easy to convince a close friend or family member to join you. It will make working out more fun and you’re more likely to make exercising your habit!
One tip that could help you in weight loss is to cut down the amount of carbohydrates you eat in your meals. While essential since they provide energy, carbohydrates can easily be eaten in large amounts and the body will convert the excess into fat.

Frequently thinking about your end goal for weight loss will prove helpful when you need motivation. Generally, life can distract you and take centre stage if you don’t create time to make thinking about your end goal a habit. On waking up, ask yourself “What is my weight goal today”?. Before you sit down for a three hour marathon on the TV or consume a lot of junk food, ask yourself “is this part of my goal”?

One issue that often hinders a weight loss plan is the urge to snack. It is crucial to plan out all your snacks – just like you’d plan out each of your meal – so as to avoid eating unhealthy food when hungry. A planned snack will meet your daily caloric intake goal.

Be sure to exercise every day, even if it’s just for a few minutes. Permanent weight loss will not happen without daily exercise routines. Apart from burning calories, exercise builds muscle. Muscle burns fat so building more muscle is important for weight and fat loss.

In order to cut down on your weight, avoid taking meals just before you sleep. Your body will not consume the food you eat before going to bed as energy. Instead, it will convert it into fat then store it as you sleep. Ensure you take your dinner a few hours before retiring to bed.

To lose weight properly, be sure to eat sufficient calories per day. Some starvation diets are not good for your body for numerous reasons. When you don’t eat any food, your body will slow down its metabolism and try to use the energy already stored as fat. This kind of “diet” also results to binge eating and you’ll regain weight quickly as soon as you go back to your normal eating habits.

One effective way to help

with weight loss and succeed with your diet is to avoid dwelling too much on your progress. The main focus is to try and keep your self occupied, try not to think too much about your weight loss and spend more time with your friends and families. You may start to lose motivation with weight loss since you want to see immediate results so try not to think about it too much.

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Yoga For Great Abs and Perfect Fitness

No matter what kind of physique you may sport, you can never go wrong with a set of washboard abs. While there are elaborate routines for getting the coveted mid-section, a simple five minute exercise each morning will go a long way to tone your ab muscles. Simply use a yoga mat and lie on the floor, keep that back flat, and move your legs in the air alternately as if you are cycling uphill. Make sure you extend fully as you push on the ‘pedal’ so as to straighten your knees.

If you ordinarily use the outdoors for working out, winter months can be a pain. It might help if you choose something entirely different that can be performed indoors to make sure you don’t get lazy. If you preferred cycling or jogging, try yoga or weight training, or even aerobics to music. Join a gym and, if possible, partner up with someone. Just make sure you do not get too cozy during the cold months!

Yoga is something that anybody can use to remain in perfect shape. Yoga movements are slow and deliberate, and they stretch specific parts of your body and give you overall flexibility. Fat burning is related directly to how well you work the core muscles, and the static poses of Yoga do work the core when you maintain a pose for a length of time. Yoga may also serve as a welcome break after a particularly rigorous training schedule while still giving you a good workout.

If you suffer from past injuries, especially joint problems, Yoga can provide you with the perfect way to an intense but safe workout session where you are always in control with regard to stress your body experiences.

Hatha Yoga incorporates physical workout with improved mental focus. The Sun Salutation, when performed twice daily upon rising and before turning in can really help to keep you healthy in a holistic manner. All it takes is between 15 and 30 minutes of gentle stretches coupled with deep breathing, and maintenance of a slightly meditative state of mind. You will feel the difference in just a few days of practice in the form of relaxed joints and muscles, and a calm disposition.

Yoga is not any longer the exotic, new age phenomenon that it used to be. You may be hard pressed to find someone today that has not at least once in their lifetime tried some form of Yoga routine. Various forms of Yoga exist that you can use to stretch and tone individual muscle groups, improve concentration, or get yourself an intense and dynamic workout throughout your body.

Switching your workout patterns can keep you away from the dreaded plateau that affects everyone sooner or later. Whether it is attending a Yoga class or learning to dance, or even taking kickboxing lessons, you really have nothing to lose but excess weight, and in the process, you might find something that you really like.

There is one other interesting form of Yoga for pet owners. If you love playing with your dog, you can do it the optimal way, popularly called ‘Doggy Yoga’, to reap health benefits from your romp with your beloved canine companion. There are several health clubs that can advise you on the perfect way to make the most of your time when you take your dog out each day!

I would recommend starting off with the Gaiam Yoga Beginners Kit, it’s very cheap and affordable and contains all the equipment (a mat, belt & block) and information for each workout. You will feel very comfortable doing these exercises at your own pace by following the experienced instructor. This will be perfect for you if you are after the complete beginners package! Click here to begin your workout!

Simple Habits to Lose Weight Naturally

When people decide to lose weight, what instantly to come to mind are diet and workout. Of course, these are foolproof ways to lose weight, no doubt about that. However, you can also incorporate some simple habits and activities to your daily routine that can aid your weight loss agenda. Here are some:

Make a shopping list. Write down what you need and stick to healthy foods. This means less salt and healthy carbohydrates. Once you get to the store, stick to your list. Do not buy anything that is not on that list. The problem with impulsive or unplanned grocery shopping is you often end up buying food that is more than what you need, and these are usually unhealthy ones.

Get enough sleep. Less than eight hours of sleep affects your body’s ability to produce hormones, specifically the hormones ghrelin and leptin. Ghrelin stimulates your appetite while leptin sends signals to your brain that you are already full. When you lack sleep, ghrelin levels rise up and leptin drops down.

Keep hydrated. Sometimes you can mistake thirst for hunger. Instead of reaching out for a sandwich, drink a glass of water instead. This will keep your hunger at bay

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Eat your meals at the dining table. This means avoiding eating meals in front of the television. When the show you are watching is highly interesting or fun, you can lose grasp of how much you have already eaten while watching. Sitting on the dining area will make you more aware of the number of servings you have taken in.

Get an energetic dog. Dogs love to run and they need daily walks. If you do not let them release their energy outside, the tendency is they will get bored and chew on your stuffs. To avoid this, bring them out for a walk or a run. You will end up having a healthy body and a happy pet.

Choose who you dine with. Studies have shown that dining with a woman makes you eat more than if you dine with a man. There is no definite explanation for this yet, but the results of this study will be helpful in planning your dining habits. This does not mean that you should avoid your girl friends. Just use this as a means to be extra cautious with what you eat when you hang out with your female friends.

Plan your meals. Get a hold of cravings and indulgences. Make a journal of what you plan to eat for this day or for this week. This does not mean eating tasteless food. The key is to spread your meals throughout the day and have them in small portions. Find a plan that works and stick to it.

Chew your food slowly. Spend time delighting on the texture and flavor of your food instead of just gulping them down, spoonfuls after the other. As you chew, your digestive system also does its job so you slowly feel full. Once your digestive tract shoots a message to your brain that you are full, you will not need to take in more food.

Write down your reasons for losing weight. In the middle of a weight loss program, people tend to lose the drive and they slowly slide down to old habits. If you can read on what has driven you to go on a diet in the first place, you will be motivated and inspired to get back on track again.