Abdominal workouts for men. How do we really lose that belly fat???

It would be wrong to think that most men do not look at their belly and think would it not be nice to have a six pack or may be just a flat belly. Most men would prefer to get rid of their gut and do it fast. We can all get carried away over the non-summer months and over indulge in food and drink, but the second the weather begins to warm up we get into the gym and try to lose the fat we have gained. The issue lies with commitment! Losing belly fat will not happen overnight and learning how to lose it will not be as quick as we would like it to be, so it boils down to your commitment and perseverance.

Most guys look at the idea of how tough it would be to lose their gut, their beer belly. The truth is that a fat belly is probably one of the hardest areas to successfully remove because it is built up of stubborn fat. Our bodies are physiologically slightly different when it comes to fat around the abdominal region. The reason for this comes down to the location of our main organs and these need to be protected. Taking this into respect your belly fat will do all it can to hold on to this fact and protect what is behind it. This is what makes it harder to lose the excess weight around your abdominals. In order to outsmart this, you have to work really hard. This can build misconceptions that it cannot be done, but surely it can. You have to build realistic expectations about the time it will take to achieve this goal and how much effort you put in.

So how will we achieve our expectations and how much effort do we put in? Let’s start off with resistance training. When you are lifting, be sure you are lifting as heavy as possible. As this is what will ramp up your metabolism the highest. You want to aim for the 6-10 rep range, this is the ideal range appropriate for the metabolic effects.

The next step comes down to your cardio session. No need for long runs, focus on sprints. The ideal routine would be to sprint first, then do more steady state cardio afterwards. This will release the fatty acids from the tissue and then burn them off during the steady state cardio. This burst of speed training is far more effective than long runs.

What your body needs in terms of your diet? Eating a lot of fat or carbs will slow down the process while proteins get burned through faster. There is no need to exceed 1.5 grams per pound of bodyweight, try to keep it around this level is most probably going to be the best approach. Keeping this in mind, fill the remainder of your calories with carbohydrates around the workout period and fat during other times. Being committed and patient in the gym is the only way you will get those six pack abs you desire.

Good luck and happy training.

Understanding the need for aerobic exercise, what is aerobic exercise?

It doesn’t take much common sense to understand that if you are fit you tend to live a longer life, not only that but you also have a more productive life as you are physically able to embrace more. The best way to improve on your fitness is simply take on or continue with aerobic exercise. What is aerobic exercise? It is any activity that involves moving the larger muscles in a rhythmic and continuous motion.  

So how can we manage and sustain our aerobic performance?

·       Enjoy your aerobic activity: Sports institution guidelines suggest you should try to administer between 3-5 days of exercise per week, training for at least 30-60 minutes as a benchmark. Make sure you enjoy these exercises as it will ensure you do not get bored so easy and become complaisant when exercising.

·       Understand and gauge the intensity of your exercise activity. If you do not understand your heart rate zone you will fatigue early on and find it difficult to prolong your session. One tip, being able to have a conversation without struggling to talk is a way of understanding the level you are exercising at which suits your current state of fitness.

·       Stay well hydrated usually with water, this will enhance your level of performance. Energy drinks should only really be taken if you are exercising for periods of high intensity which over run the hour mark.

·       Follow the common protocol of warming up before a session which will take you between 5 to 10 minutes and cooling down after a session should take the same time. This will prepare your body for the session and also speed up recovery so you are ready for the next.

Levels of aerobic exercise

You should have no real issue finding an aerobic exercise as there are so many to choose from, the key as mentioned before is to find the one right for you. Some do not require any level of skill but can be measured by a level of intensity. Other exercises which are more vigorous should only really be performed once an average level of fitness has been achieved, you should be able to understand your limits. Skill exercises are normally related to recreational and competitive sports and require a suitable level of fitness to last the duration of the activity.

·         Low Intensity Exercises:  include walking, leisure cycling, slow-dancing, and water aerobics.

·         Moderate Intensity Exercises:  include running, rowing, spinning, elliptical, and stair-climbing to mention a few.

·         Higher Levels of Skill:  include swimming, skating, cross country, step aerobics.

·         Recreational and Competitive Sports:  include tennis, football, rugby, downhill skiing.

How do we develop our levels of aerobic intensity?

Walking is the starting block for any beginner, creating a program where you can gradually increase the pace as well as distance and duration of the session. Using a stationary upright bike in the gym is easier on the joints and can help condition the body in preparation for the real thing. Follow the same principles of development when walking.

After the beginner stage you would have developed a level of fitness which will allow you to perform aerobic exercise at a moderate intensity. Stationary cycling can be continued at higher levels of intensity and walking can start to make way for running. Other equipment in the gym such as the cross trainer (elliptical) and stair-climber can be used allowing more variety in your workout.

Lastly you will move up to the advanced stage of fitness, assuming you have no health implications such as heart disease and have achieved a level of fitness which supersedes average, you can take on a high intensity program. These require more skill and can be more enjoyable, and also provide additional health benefits. Advanced exercising will enhance balance, bone density, muscular development and sometimes involve exercising with others which allows more social interaction. So we are talking about those recreational and competitive sports as mentioned above.

This post is developed for you to understand where your level of fitness falls. It is then up to you to take the steps to develop your fitness to the next level. If you are at the beginner stage it is all about the gradual development to leading a fitter lifestyle. If you are at the advanced stage, now is time to develop your level of skill to make you more of an efficient individual. Whatever level, this is your chance to understand your body and work towards a fitter, healthier and happier life.

Good luck with your choices towards a better you.

20 Reasons why you should stay fit and healthy...

Here are 20 reasons why exercising can affect your health as a positive. For all those people looking for reasons not to exercise here are some reasons WHY YOU SHOULD!!!

Peoples misconceptions towards staying in shape can play a huge part towards the longevity of life. Common arguments are "I'm too cool to go to the gym", "I'm too busy to exercise", "I'm not interested in big muscles", "i enjoy my food to much to worry about my belly". These are only a few quotes people are using to get out of exercising.

Main benefits of exercising are:

• Reduce body weight and the body's overall fat percentage
• Reduce blood pressure to a controllable level
• Improve cardiovascular fitness (stamina)
• Reduce an individuals resting pulse rate
• Improve the body's posture, due to increased muscle tone
• Increase muscular strength
• Improve overall flexibility
• Improve muscular endurance
• More efficient blood circulation
• Speed up the body's metabolic rate (the rate at which the body burns calories)
• Reduce cholesterol levels
• Decrease stress levels
• Speed up the rehabilitation of an injury or muscular imbalance
• Regularise sleeping patterns
• Guard against the onset of coronary artery disease
• Improve self confidence and self-esteem
• Increase in daily energy levels
• Retard the onset of osteoporosis through weight bearing exercise
• Overcome outside stresses and reduce the body's susceptibility to infection or illness
• Last but not lease, exercise can make you feel good. It does this by releasing endorphins, the body's feel-good drugs

So there you go, so many reason why we need to get going and stay in shape. A big high five to everyone that's getting on with it, use this post as a reminder of why you need to keep it up. Spread the word for healthy living and pass on details of my blog to anyone you think could do with a little help.

19/10/11 Bi's, Tri's and Abs day...Strength training

Hi everybody,

Today I will be working on my biceps, triceps and abdominal's, part of my strength training routine I split my week up like this: Monday-Chest, back and abs. Rest on Tuesday, Wednesday-Biceps, triceps and abs. Thursday-Full leg workout. Friday-Shoulders and abs. Then I rest up over the weekend. Soon I hope to be playing football on Sunday mornings, so that may disrupt this pattern.

The system above is aimed to give me a symmetrical body, developing each part of the body equally and sequentially. If you are not looking for muscle hypertrophy and are looking for pure muscle tone and endurance. I would stick to a full body work out each session. Circuit training is ideal for this. Rest days are just as important as the day in the gym itself.

So today's circuit is as follows:

5 minutes warm up on the upright bike.

Single arm dumb bell bicep curl, x10 reps
Single arm dumb bell triceps kick back, x10 reps
Barbell squats x15*
Repeat 3 times. 45 seconds rest before beginning each set

1 minute rest before next circuit...

Barbell bicep curl, x10 reps
Overhead triceps extension, x10 reps
Barbell squats x15*
Repeat 3 times.

1 minute rest before next circuit...

Double arm dumb bell hammer curl, x8 reps  (make sure this has a larger weight than the first circuit)
High pulley cable triceps pull down, x8 reps
Barbell squats x15*
Repeat 3 times. 45 seconds rest before beginning each set

This should take roughly around 40-45 minutes

Finish off with 10-15 minutes of abdominal work.
Plank - side plank - leg raises - crunches - hanging leg raises - bicycle crunches.

Warm down, 5 minutes on the bike.

Spend a good 20-30 seconds stretching each major muscle group to develop flexibility and reduce blood pooling. This will speed up recovery so you are ready to train again in 2 days time.

*If you are wondering why I am including barbell squats for an upper body workout is because they play such a huge part in releasing growth hormones. They stimulate and release the testosterone within the male testicular area and oestrogen from the female ovaries. So you are enhancing each workout by performing this exercise.

Try some of these techniques and see what changes for you...YouTube some more exercise to add variety so that you allow your body to adhere to change.

Good luck...

How to eat well at work. Some quick healthy tips...

 

Would you say your eating habits at work are good or bad? Life at the office can really challenge the decisions you make towards the foods you eat, whether it’s  stress, the long hours, those morning breakfast meetings and the odd or frequent business lunch. All these factors can affect your decision making processes when eating at work. The following shows you ways you can change your habits and start losing inches off your waist:

Morning meetings

Bagels and muffins spike your blood sugar and lack filling fiber. Organize yourself and plan ahead instead, try to have breakfast at home. Also eating a mix of carbohydrates with proteins within the first half an hour of waking up can reduce your hunger for the rest of the day. Examples of what you can try; Greek yogurt topped with fruit, whole grain cereal and nuts, an egg white omelet topped with a sliced tomato, or oatmeal made with skim milk. If you have to fill your belly from the buffet cart, choose wisely! Look for fresh fruit or whole grain bread topped with a nut butter or low-fat yogurt.

Lunch at Your Desk

The best way to eat better if you happen to be working through your lunch is to pack all or parts of the meal from the night before. Fill a lunch box with pre-cut lettuce and top with last night’s grilled chicken or a can of water packed tuna or salmon. Pack a little bit of dressing separately, so your salad doesn’t get soggy. Additionally you can add rice or try any other combination as long as the options are healthy. Last night’s Domino’s pizza is obviously not the healthy option. Additionally bring some fruit as well, this can help keep you alert and active for the second half of your working day.

Business lunches

First tip is to order first without being awkward, this will help you avoid getting pulled towards temptation when your lunch-pal orders that juicy hamburger and chips.

Then follow these simple rules, Think baked, boiled, or grilled instead of fried! Pass on the French fries and go for them nutritious steamed vegetables. Save your calories for solid foods, not on drinks such as fizzy drinks, juices and alcohol. Also remember salad is generally safe, but go easy on creamy dressings and fatty toppings such as cheese.

No time for lunch

Keep whole food snacks not processed junk in your desk drawer we all know the kind I’m referring too!!!. Some good options that do not need to be refrigerated are bananas, dried fruit and nut packs along with healthy snack bars. To make your snack mix even healthier (and cheaper) make it yourself! Pre-make and portion your own snack mix. Start with a half cup of your favorite whole-grain cereal, then add 2 tablespoons of dried fruit and a small handful of nuts, If you feel you need a little treat you can add a sprinkle of dark chocolate chips.

Try and apply some of these tips to your day, you will feel all the more healthier for it. These small changes can make a difference. Happy eating!!!

Secret behind a killer 6 pack

Secret behind a killer 6 pack

Are you on your quest for a flat stomach or a well-defined 6 pack? Are you doing countless crunches and still seeing no significant changes? Is your training regime heavy on cardio and resistance routines however you still got that jiggling belly or those lovely bingo wings?  There are 2 factors for achieving a killer 6 pack, unfortunately these do not include any magic potions or the sets of exercise equipment you see advertised on TV shopping channels.

The first and most important factor is your diet! If you enjoy your fast food then your journey for success will be far in the distant future. If you enjoy little treats throughout the day such as chocolate, cake, sweets, crisps, then your journey for success will be far in the distant future. Taking this into account would you consider yourself as a weak individual towards food? Scientists have a theory that say fitter individuals are more likely to stay away from fatty foods as they are aware it would hinder their fitness goals. Whereas an overweight individual is more likely to be attracted to let’s say a donut because their attraction is based solely on what will satisfy their taste buds. So what this overweight individual must learn to do is create goals within health and wellbeing so they can overcome their cravings. This will take mental focus, discipline and when asked again, would you consider yourself to be a weak individual? They should be able to answer that question with some dignity.

The second factor is an all-round vigorous exercise programme. Spending less time, walking around the gym, drinking water, talking to your exercise partner about the footy, talking on your mobile phone and any other needless distraction. When training you should be purely focused on that hour, turn off your mobile phone, carry a bottle of water with you so you do not have to go to the fountain, leave footy talk for after the session. This is an hour devoted to working a sweat and nothing more!!!

Where are your abdominals hiding?

Everybody has a set of abdominals but it’s the layer of belly fat in front which hides them. I will give you advice on how to lose that fat so you can start defining your 6 pack today. Unfortunately you cannot focus on losing weight on specific areas i.e. your belly, however during your sessions you will begin to lose layers of fat all over your body. So we are talking about simultaneously losing fat off your arms, chin, thighs, belly, bum and those love handles too.

What is the secret? The secret is how you train that will encourage your body to burn more fat AFTER your session. Doing an hour’s worth of cardio will shed your water percentage but will not develop your metabolism. Resistance training will build your metabolism but your road to a flat belly will take a lot longer. As simple as it sounds if you add these two methods of training together you will get the fast results you are looking for, that is the secret. Building your metabolism with resistance work then washing away the fat with cardio. I refer this to as ‘high intensive training’, you will be working for a full hour with little to no rest periods throughout. No rest periods? Your probably thinking this sounds tough, but what you will learn to do is, rest one muscle group while the other is working. How you earn your rest? Walking from one machine to another is a rest period, having a quick drink of water is a rest period, putting one weight down for another is a rest period. The one thing you will begin to learn to do is not resting longer than 2 minutes, this should be considered as unacceptable!

High intensive routine

Here is a quick example of what I mean by a high intensive routine:

5 minutes warm up

Choose either running / rowing / cross trainer / bike…

Resistance training phase

1.     x10 repetitions, Bodyweight squats

2.     x10, Forward lunges (each leg)

3.     x15-20 reps, Bicep curl (both arms together)

4.     x10, Bodyweight squat

5.     x15-20, Crunches

6.     x10, Hanging leg raises

7.     x15-20, Overhead triceps extension (one arm at a time)

8.     x10, Forward Lunges

9.     30 seconds, plank

10.  x15, Burpees

11.  45 seconds rest

12.  x15-20, Lateral raises (Both arms together)

13.  x30, Jumping jacks

14.  x10, Bodyweight squats

15.  x15-20, lat pull

16.  x10, Bodyweight squats

17.  x15-20, crunches

18.  x15 ,Standing jumps

19.  x15-20, Leg press

20.  30 seconds, T-Plank (both sides)

21.  x30, jumping jacks

22.  45 seconds rest and the repeat the whole routine.

End with 15 minutes of cardio and then a post stretch.

This is just a basic example and what I want you to take note of is the limited rest periods and the high intensive bouts of exercise between each sets of resistance work.  Doing this will lose you your belly fat, which will then bring out those abdominal muscles. This is the secret behind a 6 pack but it does require you putting in the effort.

Doing this will reduce your overall fat percentage. Learn to mix it up as well do not stick to the same routines, if you add variety to your routine your body will be constantly changing to accommodate these new moves. Good luck hope this has helped and make sure you apply this in with your routine to get the results you want faster.

Core strength and its importance

My take on the importance of core training

In my personal opinion working your core muscles is most probably the best and efficient way to get the results you want in fitness. It can assist with weight loss, a flat stomach, killer 6 pack abs, perfect postural alignment, toned muscles and in depth strength. It also factors in well with post-operation rehabilitation.Which  ones are your core muscles?  The pelvic floor muscles, transversus abdominis, multifidus, internal and external obliques, rectus abdominis,erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi,gluteus maximus, and trapezius). latissimus dorsi,gluteus maximus, and trapezius). I describe it as the body’s engine like a car, the bigger the core the stronger the engine and the smaller the core the weaker the engine. Would you prefer to run as efficient and as powerful as Fernando Alonso’s Formula 1 Ferrari or would you prefer to have the inner strength comparable to that of a Renault Clio. I’m not mocking the Renault Clio but in comparison with a formula 1 car there’s no argument which is more desirable. So having a strong core, what will come of these results? Your metabolism will be far more efficient meaning your fat stores would be broken down even when not training thus reducing your body’s fat percentage. If your fat percentage reduces guess what? Your overall bodyweight reduces. Everything else will stem from that, if you want to get toned, now that your body’s fat percentage is reducing, naturally your muscles will come to the fore and you will look more defined.

Inner strength from core training

When you see Cristianio Ronaldo kick a ball from 40-50 yards with very little back lift you wonder how he generates all that power. He is a very big man with great strength, but it is his core strength that allows him to produce such velocity into his shot. This is what I mean by working on your core to develop your version of the performance of a Formula 1 car.

The best part of having great core strength

There is one thing you will achieve from working on your core, something most people desire and crave, that is a flat stomach. For all those people who go to the gym and wonder why when you do between 100-1000 sit ups a day and still don’t have a flat belly, it is because all you are doing is toning your abdominal muscles below that layer of fat. How do we get rid of that belly fat? Firstly let me make it clear that core work alone will not single handily lose you your belly fat, full body resistance work is a must. But working on those core muscles will develop your metabolism which will eat away at your belly fat. Why are there people who do 100% cardio every day that still have belly fat? All they are doing is reducing their body’s water percentage and this will resemble losing inches. To break down that belly fat you must do resistance work and to get that "beach body" introduce a lot more core work. Then it is at this point for the men and women out there you will see the definition you are working so hard for.