Say Goodbye To Your Belly And Hello 6 Pack Abs

I Want To Start Off By Pointing Out That Not All Abdominal Muscles Are The Same. Genetics Will Allow The Thickness, Shape, And Overall Appearance Of Abdominal Muscles To Vary. Everyone Can Still Get Their Abdominal Muscles To Show, But They Will Just Appear Differently For Each Individual. One Could Seek Out The Top Online Fitness and Nutrition Coaching Advisers And They Would Say The Exact Same Thing. Now That We Have That Misconception Taken Care Of We Can Start To Go Over The Step-by-step Process That Will Allow Everyone To Get Their 6 Pack Of Abs.

First of all we need to talk about diet. Diet is essential for muscle growth and fat loss. If one is trying to get a six pack of abs and is overweight then they need to loose that layer of fat that is covering their abdominal muscles. In order to lose fat one will need to be at a caloric deficit. This is achieved by finding the resting energy expenditure (REE) and the total day energy expenditure (TDEE). The REE can be found by simply going online and using the basal metabolic rate calculators, which are free.

The total day energy expenditure is simply the number of calories that a person uses in a day in addition to their basal metabolic rate. For example if a person’s basal metabolic rate is 1800 and the number of calories they burn in their day-to-day activities is 400 calories then their total day energy expenditure would be equivalent to 2200 calories. This means that if this person ate 2200 calories a day they would maintain their weight. Any more or any less would result in weight gain or weight loss. The person trying to lose fat should be anywhere between a 250-500 calorie deficit.

On the other end of the spectrum there is the person that does not need to loose fat. This person simply wants to develop their abdominal muscles.This person would need a balance between protein, carbs, and fats just like the person trying to loose fat, but not need to be at a caloric deficit like the person trying to loose fat. This person would need to find their TDEE and then eat more than that TDEE amount in order to have the extra calories to build up their abdominal muscles. The person would need to be anywhere between a 250-500 calorie surplus.

Now that diet has been covered we can talk about the work that is required to get the 6 pack of abs. There is not a secret exercise that will allow one to develop their abdominal muscles. The process of developing the abdominal muscles requires breaking down the muscles and then building them up again to be bigger and stronger. The bigger and stronger muscles are more likely to come to fruition and be seen. With all of that being said there needs to be a regimen of training abs.

There is not a set regimen that works for everyone so once a person puts together a regimen all they need to do is stay consistent with that regimen. That doesn’t mean do the same thing every workout. If a person does the same thing every workout their muscles will adapt and resist growth, which will cause them to not develop their abdominal muscles. Consistency simply means a weakly regimen where one trains abs no matter what the circumstances are.

Ab exercises that will help one develop their abs include bicycle kicks, plank with shoulder touch, v-hold, rowboat, prone pike, body saw, mountain climber, plank with feet on stability ball, wrestler sit-up, knee-up with stability ball, iron cross hold, and renegade row. A lot of these may sound foreign. That is because not all of these need to be employed in a good ab regimen. The goal is to develop all aspects of the abdominal muscles, which include upper, lower, and middle abs. The is done simply by continuing to make progress over time.

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Are Treadmills Still Popular?

Whats the staple in every hotel and gyms fitness suite? Its the popular treadmill of course. Naturally modern gyms these days have a wide variety of equipment both for muscle building and for fat loss. You will see weights, kettlebells, Swiss balls, weights machines, rowing machines, and a whole plethora of new strength building tools, such as logs, tires and suspension ropes.

So how come the treadmill is still popular? Well it is getting stiff opposition from elliptical machines and cardio striders but alas one of the first things people think about when in a gym and cardio or fat loss is required is a treadmill.

It seems theyve always been there, and they have gotten a lot better over time. There is more to a treadmill than just being a platform to run on. Shock absorption has gotten more advanced to the point where it is extremely kind to your joints. Running can place a lot of stress on the knees and the shins for example but todays treadmills feature adaptive cushioning which is sensor calibrated and computes the exact level and precision points of cushioning you require.

No point in improving your heart health and overall fitness if the treadmill is crushing your bones. Not only have treadmills gotten better but workouts have also gotten more advanced. Interval training and even online racing competitions with computer graphics against online opponents are now a staple in this technology infused sports arena.

The equipment now reflects the modern age, treadmills can connect online to a world full of resources. There are tracking websites online you can connect with that record, store and analyze all your stats. You can also stream movies and audio and just plain browse from your console. Computer graphics have been revolutionized and you can now even plot virtual running courses of real locations and your console will display actual video footage of your chosen location that will sync up with your run. Fabulous or what?

So in todays world of modern fitness where you have everything from CrossFit to Spin classes, treadmill workouts have also been modernised. Brought in line by updates in technology and also the way people use them. The routines are no longer boring. Well they dont need to be if you use them correctly.

You can really challenge yourself with all the different applications a treadmill has. You can work on a multitude of combinations of speed, distance training like 5 & 10ks, hill training, ifit routines, personal challenges, heart rate training, track training. You can even work alongside a personal trainer on a HD screen in many of the latest Proform treadmills. If it still sounds too boring you can join a treadmill class with a crazy upbeat instructor!

If you dont have a huge budget you can go for the very popular best-selling Weslo Cadence G 5.9 treadmill. It is highly rated by The Treadmill reviewers here:

It is a great model for getting fit. It lacks the features of more high end models, but not everyone needs their treadmill to have the latest gimmicks. After all you can watch TV or go to the cinema any time. Its about getting in shape is it not?

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Why Do I Gain Weight And Should I Go On A Diet?

With the rush of our everyday lives, the advancement of technology, along with the conveniences of fast food, it is hard to stay active. It is also hard to eat a healthy, balanced diet and maintain a healthy weight, but if you know how to do it, it can be done, even with a busy lifestyle.

The Major Causes of Weight Gain

We eat more calories than our body needs in a day, so the excess gets stored as fat. Our human bodies are designed in such a way that when in times it was harder to get food, our bodies could be prepared by having stored extra calories in times of plenty in the form of fat. Now, with the ease with which we get food, a lot of people tend to overeat. This is a severe problem that causes a huge number of people to become overweight or obese.

Genetics play a factor as well by setting basic parameters on the metabolic efficiency of your body. We find that many times, people who are overweight actually have very efficient metabolisms – meaning that their body needs less calories per day than others to operate and they store the excess calories as fat. Also, you have a greater risk of being obese if one of your parents are obese – and an even greater risk if both parents are obese.

Your metabolic rate. Besides genetics, your metabolic rate depends on how active you are. It is said that every ten years past our mid-twenties we lose about 10% of our metabolic rate. This probably does not have to do completely with age, however, but instead with how active we are. The more active we are, the more muscle mass we can retain (or even build), and in turn the more fit we are because muscle tissue is metabolically active, whereas fat is not. On the other hand, if we lead a basically sedentary life, we are much more likely to be able to gain weight as we lose muscle mass.

Eating patterns. Peoples eating habits make a huge difference in determining their weight. When foods high in fat or sugars are favored, this of course can cause a lot of weight gain. Also, how you serve the food. For example, do you put the portions on everyones plate or do you bring it all to the table and serve it family style, where everyone can take as much as they want?

Portion size is one of the main reasons people eat too much. Also, how have you learned to eat? If you are a fast eater, you may not even realize the cues your stomach gives you, indicating that it is full.

Larger portion sizes. Over time, larger portions of food have become the norm, especially at many restaurants. Weight has also gone up because of this.

Exercise or the lack thereof. Exercise is essential to a healthy lifestyle and to maintaining a healthy weight. When you exercise, especially when you include strength training in your workouts, you gain muscle mass and raise your metabolism and in turn the muscle helps to burn more fat. In turn, you will weigh less and you will look leaner and firmer because muscle takes up less space than fat. Plus, strength training helps reduce the risk of accidental injury, improves your bone density, helps with digestion and helps in lowering your blood pressure, cholesterol and triglyceride levels.

As you can see, even if your genes make it easier to gain weight than other people, diet and exercise are the two main factors that affect your health and weight. Regular exercise is essential to getting to and maintaining a healthy weight and so is what you eat, how you eat and how much you eat.

Learn portion control. This is usually a huge factor for most people because they do not realize how much they are actually eating. A portion of food the size of your fist is generally all that should be eaten at one time, because that is the size of your stomach as well.

Eating several small meals a day, rather than two or three big ones, will help you to be able to eat less and also not be hungry in the early days of forming this habit. Another vitally important thing is to never skip breakfast, because this sets up your metabolism for the day. If you do not eat breakfast, your body will go into defense mode and store more fat because it will think you are starving.

Try slowing down your eating as well if you have the habit of eating fast. This way you can feel the signals from your stomach when you have had enough, before you stuff yourself full. When you have done that, you know for sure you have eaten too much. In reality, on a scale of 1 to 10 being the fullest, we should feel right in the middle, around a 5) when were finished eating. It takes some practice, but you can learn this trick and you will feel so much better knowing you did not stuff yourself to the maximum capacity.

Another thing to watch of course is your intake of fatty and sugary foods. We all need nutrients, including healthy fats, to keep us balanced. But eating a lot of junk food and sugary drinks will attribute greatly to us gaining more weight. Processed foods do not generally have a lot of nutrients in them, or any at all, and they are high in salt, sugar, and unhealthy fats.

In todays busy lifestyles, we may not realize how often we are eating these foods. If you are one who is always ordering take out for work, or going out to dinner as well, this is not going to keep you healthy because you do not have the control as to what is being put in your food (except special ordering at a restaurant) and it is much harder to make sure you are eating the right kinds of things and getting all of your nutrients. Going out to eat is fine every once in a while, but be sensible in what you are choosing. And you do not have to clear your plate of the large servings you will most likely be given.

Should I Go On A Diet?

When most people think of losing weight, they think of going on a diet. Many times this means finding some fad diet thats popular at the current time, and trying to follow all of its crazy rules and recipes, like lemon juice, cayenne pepper and maple syrup. But honestly, who enjoys these things? Do you like cutting out entire food groups such as carbohydrates or drinking crazy concoctions that simply do not taste very good and do not fill you up?

Its doubtful that anyone does. Yes, there are other diet plans out there that have a lot of merit to them. And if a diet is the way you want to go, then researching the different ones out there is very advisable so that you can find a reasonable, sensible diet plan that is not going to harm you or make you go crazy with hunger, causing you to fail in the end anyway.

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Fashion and style


Evergreen Fashion Tips To Keep You On Top

Wherever you go you will see people in different attires depending on the season and the occasion. What you need to note is that fashion trends keep changing from time to time and you need to be abreast. Here are tips that will keep you looking great irrespective of the season.

I’ve created a trends cheat sheet below with some of the recurring looks and pairings seen both on the catwalks and on the stylish set, to help you update your own fall fashion outlook.

  1. Layer Up: Please don’t hate me, America, but I’m not a fan of leggings for the sake of leggings. Worn with a tunic length top, sweater, or boots, however, you’ve got a cozy style statement. While you’re at it, top things off with a leather jacket. Look for interesting details such as belt buckles, suede, or metal accents and interesting shoulder detail to add a seasonal note to your look.
  2. Be Bold: While the trend for ornate bib necklaces is still going strong, earrings as a focal point are also on trend. Interior designer turned jewelry designer Stephanie Kantis has a fresh take on hoop earrings with her Paris single round earrings (bronze dipped in gold). At $125, they’re a smart investment that will see you through the season.
  3. Still Going Green: Pantone named emerald green the top shade of 2013. For fall though, try more muted shades for a richer more seasonal effect. Marc Jacobs showed softer shades of evergreen worn head to toe. Think soft sweaters with wool skirts in a similar color family or subtly patterned. Other jewel tones like bold amethyst or ruby red are also a fantastic wardrobe pick me up.
  4. Give Yourself the Boot: While over-the-knee leather boots were a strong style statement, they can be difficult or impractical to wear on a day-to-day basis. Try to challenge the look by pairing the same-colored hose and ankle boots with a pencil skirt.

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Known Natural Tricks To Keep Your Weight In Check

Many people struggle with weight and fitness issues all over the world. The major reasons being that they do not know how to manage their lifestyle and what they eat. Natural products have been known to have reconstructive agents that will help any person lose the extra pound and have a healthy body all through. Here are some natural tricks to keep you thinking.

Follow a healthy and realistic eating pattern. You have embarked on a healthier lifestyle, now the challenge is maintaining the positive eating habits you’ve developed along the way. In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories as compared to their pre-weight loss diet.

Keep your eating patterns consistent. Follow a healthy eating pattern regardless of changes in your routine. Plan ahead for weekends, vacations, and special occasions. By making a plan, it is more likely you’ll have healthy foods on hand for when your routine changes.

Eat breakfast every day. Eating breakfast is a common trait among people who have lost weight and kept it off. Eating a healthful breakfast may help you avoid getting “over-hungry” and then overeating later in the day.

Get daily physical activity. People who have lost weight and kept it off typically engage in 60—90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. This doesn’t necessarily mean 60—90 minutes at one time. It might mean 20—30 minutes of physical activity three times a day. For example, a brisk walk in the morning, at lunch time, and in the evening. Some people may need to talk to their healthcare provider before participating in this level of physical activity.


Beauty Advice To Keep You Looking Young

Every person wants to keep looking young irrespective of their age. Unfortunately, we all get old at some point and it becomes almost impossible to hide it from the face. You can avoid going to that point by following the beauty tip below.

 Give yourself a break

Recent studies show that stress causes physical changes in the body that can accelerate aging. Surges of the hormones adrenaline and cortisol cause blood pressure to rise and the heart to beat faster. These days, when our stressors seem unrelenting (a steady stream of job pressures, traffic jams, money problems), chronic doses of adrenaline and cortisol take a heavy toll on our physical and emotional health. “Sixty to 90 percent of all doctors’ visits each year are related to anxiety, depression, obsessive anger and hostility, insomnia, high blood pressure, heart attacks — all problems caused by stress,” says Herbert Benson, MD, author of the landmark book The Relaxation Response and a founder and director emeritus of the Benson-Henry Institute for Mind Body Medicine in Boston.

The most effective way to halt this destructive chain of events is to meditate, using what Dr. Benson calls “the relaxation response.” The technique involves repeating a mantra — a word, sound, phrase, or prayer — for as little as 10 minutes a day. A 2005 study conducted at Massachusetts General Hospital in Boston showed that meditation helped prevent age-related changes in the brain.


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