Workout: Starting from an early age...

Starting from an early age...

How to Lose 2 Inches Off Your Waist In 1 Month

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3 Waist Trimming Aerobic Workouts

In this article I want to present you with 3 of the best waist trimming aerobic workouts I know. I hope these will help you to trim and tone your waistline and look and feel better. Do these often to achieve the best results possible.

The purpose of each of these aerobic workouts is to burn off as much body fat as possible. This will also eliminate some of the fat around your waistline and give you that toned look you're seeking.

Here are the 3 workouts:

1. Swimming - I love swimming as it's an excellent aerobic workout that also has a lot of strength elements thrown into it. It works your entire body and helps to tone and build lean muscle tissue as well as burn lots of calories. Swimming is also a low impact sport so it's a great waist trimming workout for you to do.

2. Kickboxing - I happen to love kickboxing classes and other martial arts courses (at least those where I don't get beat up too much). What I love about kickboxing is that this is the type of aerobic workout that will challenge your body even if you're already fit. You may run 6 miles each day but this strains your body in a totally different way and helps to burn lots of fat and reduce inches off your waist.

Kickboxing is also a social activity so you're actually motivated to workout harder until you reach the kind of body that you want most of all.

3. The third aerobic waist trimming exercise that I want you to do is running. The reason why I recommend running is that it's a high intensity workout that really pushes your body into faster fat burning. Try to run at various speeds on each workout and include an up hill running segment during your workout. It will create a more intensive experience for you.

One workout which I don't highly recommend is the elliptical machine. For the most part, this is a low intensity workout and although it does have merit (as it's lower on impact than running), it won't burn nearly as much calories as other aerobic workouts, so you want get quite as fast results with it as you may achieve with other options.

Also, remember that without following a healthy diet, you will not be able to trim your waist regardless of how much you workout.

3 Exercises To Tone & Reduce Waist Size

Medicine Balls To Help Tone Waist

Everyone wants to lose some fat from around their waist. It's a trouble spot for men and women both, and the smaller it gets, the better clothes sit on you, not to mention that having too much waist fat can signal health risks.

One of the way to reduce waist size is to use specific and targeted waist toning exercises. In this article I'll describe 3 of them for your benefit.

Exercise #1 - Medicine Ball sidways Twist

To do this exercise you need a to have medicine ball. You sit on the floor or mat or stand and hold the medicine ball straight in front of you with both hands. Now, you twist your torso to one side while holding the ball with outstretched hands in front of you (the ball is always straight in front of your eyes even when you twist). You do a few reps of this exercise for both sides of the waist.

Note: You can do a combined killer exercise by doing a lunge and then twisting with a medicine ball, one leg and a twist to one side after the other. This burns a lot of fat.

Exercise #2 - Sideways Torso Bends

You begin this exercise by standing with both feet slightly apart and one hand holding the side of your waist. Now, you gradually bend your torso to the side with your free arm showing the way by going over your head. Make sure not to sway your hips or raise your feet from the floor. Do this for both sides and repeat several times.

Exercise #3 - Sideways crunch

This exercise starts like a regular sit up, but instead of going straight up, you raise your body to one side, lower yourself down slowly, and they raise yourself towards the other side. This works the oblique abs muscles which are related to the appearance of the waist.

By doing these 3 exercises for a smaller waist, you will lose inches from around your waist and look much fitter.

The How to Guide For Six Pack Abs

The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation... but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup

Instead, eat the foods that will help you reach your six pack goal:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it.

The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week.

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

4 Essential Rules For A Ripped 6 Pack

How to Get A Ripped 6 Pack

OK, here's how to get a ripped 6 pack. While it's simple to get 6 pack abs, it's not easy. But these tips will give you a great start.

Just follow them and you'll be able to brag and show off your amazing chiseled abs all you want. Though it will take real work.

Lose Fat

The number one factor in getting a ripped 6 pack is how much fat your body has. IF you have too much fat, you just won't be able to see your abs.

So, your first goal should be to diet down and lose fat. Working out and adding muscle can come later - in the beginning, simply focus on losing fat.

I cannot stress losing fat enough. This is the single most important action to take to get 6 pack abs.

Gain Muscle

Once you're dropped enough body fat to see your abs, it's time to build up your muscles. Which will give you these amazing abs you want.

The trick with gaining muscle is that you must eat more to fuel your muscle growth. But if you eat too much you'll put on fat along with the muscle - what to do...

There are several solutions. What most bodybuilders do is have a 'bulking' phase of their training, where they put on muscle and fat, and a 'cutting' phase, when they diet down to lose fat while retaining the muscle they put on.

Another solution is to count your calories and just eat 200 or 400 extra calories a day, so that you're just eating enough to put on muscle. Though this gets to be a pain in the ass, I find. And you have to track yourself to make sure you're in that sweet spot for muscle growth, but not fat growth.

Whichever method you choose, commit to it. And while looking great 24/7 is possible, it's difficult.

Watch What You Eat

Seriously, when you're dieting down to your ripped 6 pack and when you're trying to put on muscle, track what you're eating. And if you've never done it before, count the calories that you're eating.

Counting your calories is the ultimate way of controlling what you eat. And if you've never don't it before, I highly recommend it - you'll learn a ton about how what you eat affects your body, and how common foods that you eat all the time actually have a lot more calories in them than you might think.

If you're not counting calories, at least keep some kind of food journal. If you totally don't track what you eat, it's very easy to eat too much and sabotage any chance of getting a ripped 6 pack.

Sleep!

Why is sleep important? Well, for starters sleep is when you release growth hormone and testosterone (even you ladies), which help you retain and build muscle.

Also, lack of sleep triggers you to be more hungry. And staying up late and not getting enough time also gives you a ton more time to give in to snacking. Just say, "Yes!" to sleep!

5 Tips to Developing Great Abs

5 Tips to Developing Great Abs

Are you in pursuit of a much sought after six pack? Do you want to know how to get great abs? Regardless of your sex or age, a six pack is something that many of us aspire to, but few ever achieve.

One of the major problems we all face lies with our modern diet filled with foods that are high in saturated fats and sugars - which tends to cover our perfectly sculpted bodies in a layer of fat. You might not know that, but underneath all the excess weight lies your perfect body - and great abs. So, what do you need to do then to get in shape and have those great abs that you desire? Here are five essential tips for how to get great abs.

1. Diet

What are you putting into your body on a daily basis? Are the foods you eat helping you loose weight or is it adding weight to your body? Excess food tends to accumulate around the abdominal area, which of course, makes your six pack even harder to obtain. By cutting out these fatty foods you will at least stop adding more to it and this will allow your body to use the excess stored fat. Remember that to have great abs you have to get rid of the fat first.

2. Metabolism

Metabolism is nothing but the process through which your body burns calories and turns food into energy. The higher your metabolism the more calories you burn. Exercise is probably the most effective way to increase metabolism, but there are some simple dietary changes that can greatly increase your metabolism and help you burn fat even when you are not exercising. To raise your metabolism, eat more often, but eat smaller amounts at a time and eat only high energy 'natural' foods like fruits and vegetables.

3. Cardio Exercise

If there is one thing that is an extremely important step in how to get great abs, then it the need for cardiovascular exercise. Exercise like swimming, running and cycling will help you shed the extra pounds and since your abdominal muscles are very active during these exercises it will help tone your abdominal muscles. A 45 minute cardio training routine at least 5 days a week will do the trick and in as little as 4 weeks you will start seeing visible results in your abs.

4. Target Exercise

A common misconception amongst most people is that to develop great abs you have to do sit-ups. It's true, but not entirely since cardio training is a vital part of overall weight loss. What targeted exercises like sit-up and crunches do, it to specifically target the abdominal muscles. When you build and work these muscles it increases the muscle activity which raises metabolism and increases weight loss in that target area. The best way to do these target exercises is to combine it with your cardio workout as your muscles will be more active and supple.

5. Posture

It's vitally important to stretch regularly, especially after exercise. By stretching your abdominal area for at least 15 minutes after exercise you improve blood circulation in the muscles and the flexibility of the abdominal muscles. Great abs are not just about having a six pack, but it's about having a well toned upper body. Apart from stretching you have to pay attention to your body posture. Your abs play an important part in keeping your body upright. Most people tend to slouch over when walking which actually relaxes the abdominal muscles. An upright body posture where your abs are extended, will keep your abs active even while walking or sitting.

These five tips for how to get great abs is not about picking one or two. What will do the trick however is a combination of all of them. There are no quick fixes and the sense of pride in doing the hard work is what will give you the real 'feel good' factor. You can have great abs. Just do the hard work and you WILL reap the rewards.