Want A Sixpack Belly? Don't Train Carelessly

So, your ancestors don't have a sixpack belly? Don't worry, you still able to have a beautiful stomach by training. Just remember, don't train your stomach carelessly. Here are some useful tips to have that amazing sixpack.

Upper Abdominal

Ball Crunch | 3 Sets 10-12 Repetitions

 

Lie on your back on a swiss ball
Bend your knees at a 90 degree angle
Put both hands on the side of the head
Raise your body up

Jacknife Sit Up | 3 Sets 8-10 Repetitions

 

Lie on your back
Both hands are above the head
Lift your legs and body simultaneously
Reach your toes using both hands
Return to original position
Repeat

Side Abdominal

Barbell Side Bend | 3 Sets 10-12 Repetitions

 

Grab your dumbbells and place them on the back of the head
Keep your body straight and do not bend
Bend your body to the left side slowly
Hold for a moment
Return to original position
Do it alternately to the left and right abdomen

Decline Oblique Crunch | 3 Sets 8-10 Repetitions

 

Sit on the decline bench crunch bench
Legs attached to pads
Put hands beside your head
Position body parallel to the thigh
Bend your belly without moving the hips
Do it alternately to the left and right abdomen

Lower Abdominal

Hanging Leg Raise | 3 Sets 10-12 Repetitions

 

Hang on the chin up bar
Both legs straight down
Raise both legs simultaneously until they're level with the stomach
Lower slowly
Repeat

Reverse Crunch | 3 Sets 8-10 Repetitions

 

Lie on your back
Palms flat on the floor
Bend your knees 90 degrees and lift both up
Push both legs knee to the chest
Hold a few seconds
Return to original position

Do those exercises 3-4 times a week. You might want to also add some cardio exercise with moderate intensity for 15-20 minutes to burn more fat at the end of abdominal exercise. To get maximum result, pay attention to what you eat. Low fat and high protein meals are highly recommended.

Stomach Exercise For Women

Flat and fat free stomach is every woman's dream. Having beautiful belly is not only good to raise self confident but also to improve general health. But, what is the best stomach exercise for women? Maybe these tips canhelp you.

Bridge Opposite Arm-Leg Reach

Lay on your back

Bent both legs and arms straight beside your body
Then lift your right leg and left hand simultaneously
Lower back
Do it on the reverse side (lift left leg and right hand)
Perform 10-12 reps on each side

Donkey Kickback

 

Position your body like you want to crawl
Lift your body using your toes as cantilever
Bend your right leg up to chest level
Then pull straight back and feel the contraction of the stomach
Return to starting position
Repeat on opposite leg
Perform 8 reps

Circles In The Sky

Lay on the floor or mat with hands holding the head. Your legs must be straight

Then lift your legs slightly (about 5 inches) from the floor or a mat (if you're not strong enough to do this you can put both of your legs on the mat)
Then lift your left leg straight up
Move the left leg as you rotate clockwise and repeat 4 rounds in the opposite direction
Lower back and do the opposite foot

Windshield Wiper

Lie on your back with both legs bent at 90 degrees

Straighten your arms alongside your body
Then slowly lift your legs to the right until you feel the contraction in your belly
Then back to the starting position (that's 1 repetition)
And repeat in the opposite direction (lift to the left)
Perform 5-8 reps

Side Bridge

Lay tilted to the right side with your right hand supprorting your body

Position your legs straight
Hold this position for 2-4 seconds
Then repeat on the left side
For maximum results do 60 seconds on each side

Body Weight Squat

Standing with feet shoulder width apart

Both hands crossed on your chest (can also be straightened forward)
Then lower your body with the legs slightly bent (squat)
Lock your legs, do not move
Then back up
Repeat 5 sets x 5 reps

All those exercises can be performed at home. You don't have to go to the gym anymore. Be beautiful, ladies...

How To Burn More Fat With High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) is a good way to burn more fat. This exercise is useful to increase the development of fast twitch fiber. Many non endurance athlete use HIIT to improve their muscle memory, speed, and power.

HIIT Burns Calories 24 Hours A Day

In 1996, sport science form Baylor College of Medicin in Houston reported that subjects performing HIIT on stasioner bike increased their fat burning capability. The burning itself lasted 24 hours.

HIIT Lowers 2% of Body Fat in 8 Weeks

A study conducted by East Tennessee State University in 2001 proved that subjects who did an 8-week HIIT were able to lower their body fat as many as 2%. While other subjects without HIIT weren't able to lower any body fat.

8 Week HIIT Programme

Phase 1 Week 1-2

Sprint : 15 seconds
Powerwalk : 60 seconds
Repeat them for 14 minutes
Conclude with a 15 second sprint

Phase 2 Week 3-4
Sprint : 30 detik
PowerWalk : 60 detik
Repeat them for 17 minutes
Conclude with a 30 second sprint

Phase 3 Week 5-6
Sprint : 30 detik
Powerwalk : 30 detik
Repeat them for 19 minutes
Conclude with a 30 second sprint

Phase 4 Week 7-8
Sprint : 30 detik
Powerwalk : 15 detik
Repeat them for 20 minutes
Conclude with a 30 second sprint

To avoid injury, remember to warm up first 2-5 minutes prior to HIIT. Separate warm up and HIIT so you can exercise as scheduled above. Hope you like it.

How To Get Perfect Abs With Crunch Variation

So, how to get perfect abs? Crunch is the most favorite answer, I guess. Variaton is needed to get your abs in shape because just doing regular crunch won't do good for you. What are those variations, anyway?

Ball Crunch

Lay down on the Swiss Ball
Bend both knees until they form a good 90 degree angle
Put both hands on the side of your head
Lift your body up
Back to original positon, repeat 10 times.

Side Ball Crunch

Lay on your body side
Put both hands on the side of your head
Positon your right leg above your left leg
Lift your body up
Back to original position
Repeat 10 times

Ab Crunch Machine

Lean back on the crunch machine
Reach the machine with both hands
Both feet resting on the bottom of the machine holder
Pull the handle to the inside and contract abdominal muscles
Hold for a moment
Pull your body inside and back to original position

Decline Oblique Crunch

Sit on a decline bench crunch
Legs attached to pads available
Hands on the side of the head
Position body parallel to the thigh
Bend your abs without moving your hips
Inhale when laying down, exhale when bending your abs

Cross Body Crunch

lay down facing to the ceiling
Hands behind head
Knees bent as shown
Simultaneously, lift your body toward your right knee
Lift your right knee toward your chest
Return to original position
Replace with left foot

Crunch Hands Overhead

lay down facing to the ceiling
Both hands straight above the head
Knees bent as shown
Lift your body until your back is also lifted from the floor
Back to original position
Repeat

One of Many Ways to Burn Calories: Minerals

People with high metabolism don't tend to get fat easily. It happens because calories are burn inside their body fast. Beside exercising, having sufficient minerals is the best way to increase your metabolism.

Unlike vitamins, minerals usually don't come with carbona atom, hydrogen, and oxygen. To be classified as mineral, a substance must be solid and contains crytalized structure. This substance must also be natural, homogenic, and contains specific chemical composition.

 

There are types of minerals:
Major mineral, they are:
Calcium
Phosphorus
Magnesium
Iron
Zinc
Sulfur
Fluorine

Trace mineral, which are:
Iodine
Selenium
Copper
Manganese
Chromium

Now, go get yourself some minerals and as a way to burn fat.

How To Lower Cholesterol Level Ala Ayurveda

Ayurveda is an alternative medicine from India. It's a concept that provides balance between body, mind, soul, dan environment. Missing one of these 3 elements may affect your health in general. This health concept is useful if you want to know how to lower cholesterol level.

Lowering cholesterol level ala Ayurveda works with a purpose to increase fat metabolism inside your body, help liver, and balance enzymes.

Avoid alcohol and vinegar. Also avoid foods that contain chemicals, preservatives, additives, artificial colorings or flavorings. These foods will disrupt work effectiveness liver organ (liver).

Consume fiber rich foods such as fruits and fresh vegetables (especially leafy greens), nuts, grains, and cereals such as oatmeal.

Reduce fat but don't get rid of it. Focus to stay away from saturated fats such as butter and palm oli.
   
Add canary to your daily menu. Canary contains abundant unsaturated fats so it improves HDL (good cholesterol)  instead of LDL (bad cholesterol)

Enrich your dish with some spices like turmeric, turmeric, cumin, coriander, fennel, and cloves because it can increase the metabolism of fat in the body.
   
Have a lot of omega 3. Believe me, this is a kind of food that will do you good if you want to lower your cholesterol level.
   
Have plenty of warm water to get toxic out of your system. Add more whole wheat on your plate. And always remember to cut down the number of salt.

Usain Bolt Training and Diet Tips

One of world's best sprinter is Usain Bolt. Unlike any other sprinters who are short, Bolt is 198 cm tall. With 94 kg of weight, Bolt's muscle looks ideal. You want to be like him? You have to de Usain Bolt training and diet, then. Maybe these tips can help you.

Training Tips

Avoid Long Distant Run

Bolt never done a long distant run to support his performance. The longest he ever went was 350 m. Bolt also uses weight strapped to his body.

Start As Quick As Possible, Don't Stand Up Straight Immediately

Sometimes Bolt is left behind right after start, but he recommends to start quickly and gradually lift your upper body straight in the first 30 m. This is good to maintain high speed.

Train Core Muscle

Bolt is used to train for 1 hour only to train his stomach and his back 3 times a week. Some core muscle training he recommends are leg raise, oblique side sweep, reverse crunch, side plank clam, jackknife sit-up, Russian twist with medicine ball, supine knee raise, superman rotation, and alternating active straight leg raise.

Train Bottom Muscle

Bolt always trains his bottom muscle routinely. Some moves he does are quadruped hip extension, hang clean, leg extension, calf raise, dan standing cable hip flexion. Latihan otot tubuh glute, thigh, leg, and calf.
   
Other regime Bolt recommends are barbell incline bench press, dumbbell alternate bicep curl,barbell hang clean, and sled work.

Diet Tips

Bolt is famous for his passion for chicken nugget coming from fast food restaurant. He eats them even before his race. Bolt also uses yellow yam as carbohydrate sourcer. This is different from other athletes who usually have banana to fulfill their need of energy.

5 Reasons Why Maintaining Ideal Weight Can Be So Hard

Don't get it wrong, but maintaining body weight is as difficult as losing it. There are several reasons why maintaining ideal body weight can be such a hard task to do. The followings are 5 reasons behind it.

Body is Programmed to Feel Hungry

Naturally, you always feel hungry. Hunger is a sign that you're lack of energy. When it happens, the only thing you want to do is eat in large portion which ends up in added body weight. The solution to this is have meals in small portion whenever you feel hungry. Make sure that your menu consists of complex carbohydrate and protein. This way, you'll feel full longer.

Body Weight Influences Metabolism

Less weight means less calory needed by your body to keep body weight. The point is, when your weight decreases then the need of energy to keep cells and tissues alive is also decreased. So, adjust your calory need based on your gender, age, and weight.

Your Body Gets Used to Exercise

When you do certain move in the gym, naturally your body will study that move and it will become get used to it. This is why you should increase your workout weight and intensity. Increasing weight and intensity in the gym are also good to help fat burning.

Reduce Calories Too Much

You need calories as energy source. Reducing calories intake means losing weight because energy comes from fat will be used. On the contrary, if the amount of calories intake is more than it's used, then you can expect more body weight. The best choice is to consume calories as your body need.

Eat at Restaurant Often

You must received invitations for dinner at a fancy restaurant. Beware that everytime you eat outside you tend to consume unhealthy foods. Doing this too often can trigger obesity and diabetes. So be careful.

Maintaining ideal body weight requires consistency, just like when you try to lose it. Living a good-healthy lifestyle is the key.