Archive for the ‘lose belly fat’ Category

A friend of mine Nick Nilsson who you’ve heard about from me before is going to share with you his top-secret  technique for burning ONLY the fat off your stomach. This is spot-reducing at its best…you can even apply this technique to ANY other specific areas you want to tone up! Read the rest of this entry »

The desire for a well-defined midsection seems to be the goal for most fitness seekers.

Achieving this goal comes through much effort and attention to muscle specific training, intense cardio and diligent dieting. Despite the fact that after hours of crunches, leg lifts and twists, the coveted six pack abs may still not be revealed; there still remain numerous benefits from developing strong abdominal muscles. Well-trained and developed core muscles not only look good, but they also provide support for the entire torso structure. Read the rest of this entry »

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Thanks to Paige Waehner and exercise.about.com

Seated oblique twists with medicine ball, sometimes called a Russian Twist, is a very effective exercise for strengthening the abdominal muscles, particularly the rectus abdominis, the external obliques and internal obliques.

How to do it right:

* Sit on the floor with your knees bent and feet flat on the floor.
* Contract your abs and sit at about a 45 degrees angle.
* Hold a medicine with both hands directly in front of you
* Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you.
* Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.
* Repeat for the desired number of reps.

Thanks to Elizabeth Quinn, About.com Guide and sportsmedicine.about.com

The v-sit is an effective abdominal and core exercise that works the rectus abdominis, the external obliques and internal obliques. This exercise also engages the hip flexors.

How to Do It

* Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
* Reach your arms straight forward or reach up toward your shins as you are able.
* Maintain good core posture and a strong spine.
* Hold this “V” position for several seconds to begin. As you get stronger, hold the position longer.
* Return to your starting position slowly.
* Just before you reach the floor, stop and hold the position for a few seconds.
* Repeat this entire movement several times.

Thanks to Elizabeth Quinn, About.com Guide and sportsmedicine.about.com

The exercise ball is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis. To do it right:

1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

Thanks to Paige Waehner and exercise.about.com

The emotional and mental strain of dieting has been felt by most people at some point in their lives. With many, those extra few pounds accumulate to a point where they get fed up and launch themselves into a dreaded DIET.

Many have asked what the toughest aspect of dieting is. There are far too many emotional and physical challenges to list in one article. However, here are a few, the last of these being what many consider to be the biggest challenge with respect to losing weight. Here are some of the most common hurdles: Read the rest of this entry »

It may seem like the reverse crunch is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can’t separate upper from lower. To do this move right:

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Thanks to Paige Waehner and exercise.about.com

[ Note: This article was written by a good friend of mine - fitness and nutrition author Jon Benson. I thought I'd share it with you. ]

Got a minute?

That’s all I need to share my first of many video-based 1-minute fatloss tips.

Go here for the first of many….

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

My new design is something to see too.

I have my weekly live 1-minute video, tons of new features… even a “diet quiz” if you care to test your fatloss knowledge.

Plus my main presentation: “1 Tip To A Flat Belly!”

Just don’t laugh at my ballcap/unshaven look in the video… I wanted this to be super-casual, but I may have taken it a bit too far… ; )

Oh… speaking of a flat belly… I’d like to give you yet another reason to eat and workout the way I suggest in “Every Other Day Diet” and “7 Minute Body”…

I had to go to the hospital last week. No worries… I’m fine… just a bit of a scare. Definitely enough to wake you up from walking through life like it will never end! But fortunately for me, only a scare.

Anyway, the doctors in the hospital were amazed when they looked at my heart and lungs (they had to make sure I did not have any infection… and I didn’t.)

“Most 46-year-olds do not have these around their heart,” the doctor said as he showed me the pictures they took. You could see all these vessels around the heart and branching off the main arteries.

“Peripheral vessels… they were formed by your exercise program. Well-done! These help keep your heart strong and healthy.”

Every doc that listened to my heart said, “Wow… strong heart!”

Indeed… resistance training makes it so.

Before I left, after the scare went away, I asked the doctor his opinion on my dietary plan. “Well, obviously you are very lean and in fantastic shape for a man of any age.”

Thanks doc, but I wasn’t fishing for a compliment!  Since this was a heart doctor I was curious as to his thoughts.

“If you had heart disease, or if you want to prevent it, this is the exact dietary plan I would recommend.”

While I expected to hear this, it was still music to my ears.

So, my higher-than-normal dietary fat and protein, lower-carb, and relatively frequent “fun food” dietplan is “ideal” to combat heart disease according to the good doc. And according to my family doctor.

Nice to know.

Read more about my plan here…

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

Remember:  A good dietplan and exercise is not always sufficient to keep you disease-freee… but I love what the doctor told me.  “People who exercise and eat like you LIVE through it and recover much faster.”

Fortunately I didn’t have a nasty virus to recover from… but if I did, I know my condition would have helped me do just that.

[ Note:  My friend and Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. Enjoy!]

Want to be leaner?

Good deal… here’s 5 tips that will help you along…
Read the rest of this entry »