Archive for the ‘lose belly fat’ Category

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.

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

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.

[ 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 »

The obliques crunch is a great ab exercise that targets the rectus abdominis, the external obliques and internal obliques.

How to do it:

* Lie on your back with your knees bent and feet flat on the floor.
* Slowly drop your legs to the left and let your knees rest near the floor.
* Place your fingertips to the side of your head just behind your ears.
* Push your lower back into the floor flattening the arch and hold.
* Curl up slowly so both your shoulders lift off the floor a few inches.
* Hold for a count of 2 and return to the start position.
* Repeat for the desired number of reps and switch to the other side.

This move, the long arm crunch, emphasizes the upper part of the abs. To do it right follow these tips…

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 12-16 reps.