Articles

12 Tips to Great Abs

Burpees.
Created in the 1930’s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, brussels sprouts, and carrots.

Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

Reduced Salt.
Too much salt leads to water retention, and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

Oblique V-Sits.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

No Grain.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

Mountain Climbers.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started




Being Overweight Shortens Life Span

As BMI Rises, So Does Risk of Death From Heart Disease, Stroke, Diabetes, and Many Other Conditions
By Caroline Wilbert
WebMD Health News
Reviewed by Louise Chang, MD

March 19, 2009 — If you are having trouble sticking to your diet, here’s more motivation: Being overweight may take years off your life.

A new study shows that weighing a third more than your ideal weight could reduce your life by three years on average.

”Excess weight shortens human life span,” study researcher Gary Whitlock of the Clinical Trial Service Unit at the University of Oxford says in a written statement. “In countries like Britain and America, weighing a third more than the optimum shortens life span by about three years. For most people, a third more than the optimum means carrying 20 to 30 kilograms (or 50 to 60 pounds) of excess weight. If you are becoming overweight or obese, avoiding further weight gain could well add years to your life.”

Researchers looked at data from 57 existing studies, examining in total the mortality rates for nearly 900,000 adults. They looked at mortality rates for people five or more years after they began participating in a study. The lowest mortality rate was for people with a body mass index (BMI) of 22.5-25.

BMI is a measure of weight in relation to height. A BMI of 18.5-24.9 is considered normal weight. A BMI of 25-29.9 is considered overweight. Obesity is considered a BMI of 30 or more.

Researchers found that each additional increase of 5 in the BMI translated into a 30% increase in any cause of death. It also translated into a 40% increase in death from heart disease, stroke, and other vascular diseases; a 60% to 120% increase in death from diabetes, kidney disease, and liver disease; a 10% death from cancer; and a 20% increase in death from lung disease. Findings took into account age, sex, and smoking history.

Severe obesity has a similar effect to smoking on mortality rates, according to researchers. However, researcher Richard Peto, also of Clinical Trial Service Unit at the University of Oxford, cautioned that smoking to stay thin is not the answer.

“This study has shown that continuing to smoke is as dangerous as doubling your body weight, and three times as dangerous as moderate obesity,” Peto says in a written statement. “Changing your diet but keeping on smoking is not the way to increase life span. For smokers, the key thing is that stopping smoking works.”