|
|
| Weight Loss Information |
|
|
|
|
Learn the Truth About Weight Loss and Getting Great Abs
Debunking The Ab Myth Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the job. 1 - No Spot Reducing - Endless crunches will not melt away the fat from your midsection. It just doesn't work that way. And despite the "burn" of high rep ab exercises, you barely burn any calories while doing those endless crunches. Your fat burning time is best spent elsewhere on more effective training. You also don't work the ab muscle intensely enough to develop it. So endless high rep crunches fail on both counts - poor muscle building and poor fat burning. Two thumbs down as the cliche goes. 2 - The Abs are a Muscle and should be trained as such. You don't need high reps and lots of sets to work your abs. This just leads to overtraining. Now, abs are a more endurance oriented muscle so slightly higher reps may be more effective. However, you should keep the reps at 20 or lower and work on increasing the resistance. Yes, you should be increasing the weights on ab exercises, just like your other exercises. The stronger your abs, the better they will look when the fat is stripped away. Ever see a really thin guy with a flat stomach but no abs? The abs haven't been trained and aren't developed enough to stand out even when the fat is stripped away. 3 - Don't train the abs - What the heck do I mean by this? Well, your abs get a lot of indirect work from other exercises so you really won't need more than a couple of hard sets of weighted crunches to work your abs. Your abs are a factor in exercises such as squats, deadlifts, seated or standing presses, dumbbell pullovers, pulldowns, etc. Don't believe me? Next time you work out, do a few hard sets of standing stiff armed pulldowns on the lat machine and tell me your abs aren't sore the next day. I did them yesterday and my abs are more sore than my back today. If you want to develop a flat stomach with your abs visible, you need to treat your abs like a muscle and train that way. And you need to strip away the fat with a proper training and nutrition program designed around total fat loss, not trying to spot reduce through endless crunches. Is there anything out there in the fitness world suffering from more misinformation that how to get abs? The number of ab machines constantly coming to market is mind boggling. Especially considering that they aren't needed and won't give you the results that you want. Let's set the record straight on ab training right now and give you the real information you need so you can say no to the next infomercial ab machine and yes to actual abs. 1 - Training your abs consistently will eventually give you the flat stomach or six-pack that you want. No. It's not gonna happen if your abs are covered by a layer of body fat and doing endless sets of ab exercises is not the way to rid yourself of that excess body fat. 2 - Train your abs everyday for best results. Again, no. Your abs are a muscle, just like your chest, lats, arms and so on. You should train your abs just like these other muscles, with progressive resistance and high intensity - then allow them to rest and recover. Never train your abs more than 3 days a week. 3 - You need to do hundreds or reps and feel the burn to get great abs. Yep, again the answer is no. The abs a muscle just like I mentioned above. To get six pack abs you need to strip off the fat, but you also need to build the abs to get them to really pop out. If the muscle isn't developed, you'll just have a flat stomach but no abs. The name of the game is progressive resistance for sets of 8 - 20 reps, just like your other muscles. 4 - Train the abs with lots of sets and high reps to burn off stomach fat. You guessed it. This is also false. Spot reduction just isn't going to happen as much as we'd all like it to. You can't burn fat on your stomach by doing endless crunches. You need to put together a proper weight lifting program, nutrition plan, and cardio in order to rid your stomach of that stubborn layer of fat and bring yout your abs. Gregg Gillies Gregg Gillies is a speaker, consultant, fat loss expert, trainer and author. He teaches fitness via his articles, books and courses at his web site http://www.buildleanmuscle.com . He is the author of two books: Complete information on his books, along with lots of free articles are available at his site. And while there, don't forget to sign up for his free newsletter, "Fit Physique".
Google News |
|
|
|
RELATED ARTICLES
Weight Loss: Why Do We Gain Weight? There are many factors that cause us to increase body weight, yet three stand out from the rest. Why Diets Are A Waste Of Time & Money - What You Can Do Instead A 'diet' is always seen as a temporary measure. An unpleasant episode that must be endured in order to reach some weight target, often in time for a major event such as a wedding, your own or your children's. Afterwards, with a big sigh of relief that its over, we get back to normal eating. In what seems no time at all, especially if a holiday is involved, the weight is back where it was, and you wonder; was it worth it? Low Carb Diet Secrets Revealed! You may be considering a low carb diet program, but wonder if they really work, and if so, how well? WLS Patients Take Too Long to Order Food: What?s That About? Families who dine out with their loved ones who've had gastric bypass surgery often complain the patient takes an unusually long time to order food. Rose, whose mother had gastric bypass about eight months ago asked, "What's wrong with her? It's so frustrating!" Look On Aisle 5 Have you ever stopped to calculate how much time you spend in each section of the supermarket? WLS Patients Report Frequent Dizziness: What Causes It? Many gastric bypass patients report frequent spells of dizziness. In general they are using the word dizzy to describe everything from feeling faint or lightheaded to feeling weak or unsteady. Weight Loss Product Warnings -- How to Spot Fat Burning Diets This is the second article in the series, Weight Loss Product Warnings. How to Spot Fat Burning Diets teaches you how to analyze a diet's fat burning potential. The ultimate goal is for you to trust your own judgement and not rely on the words of a face less affiliate website promoting the latest and greatest fat burner. 6 Everyday Tips For Losing Weight 1. Drink plenty of water. Our body needs a lot of water so give in to water. Water is not just way to flush out toxin but if you have more water in your body you will generally feel healthier and fitter. This it self will discourage any tendency to gorge. The best thing about water is that is has no calories at all. 5 Tips to Use Your Head and Let Go of that Extra Weight Notice, if you would, that every diet out there only tends to address your body, but what about your mind? Think about this. If your head does not have the right image or direction, your diet will tend to fail. So how does one get their head on square? I have been helping people let go of their weight for over 12 years with my live Personal Weight Workshop ? and CD programs. I have 5 tips for letting go of your extra weight that are simple and easy adjustments that take no physical effort whatsoever. What would it feel like to 'reprogram' your mental computer and begin your journey to the New Ideal You ? while you are resting or sleeping? The changes that I have seen over the years by just changing our internal programs have been astounding. I've met many people who felt hopeless and had resigned themselves to an attitude of, "This is just how my life is going to be." Maybe you have met these people as well or maybe you are one of them. Haven't you found that the air around them feels heavy and/or gray? The energy seems to be hidden or non-existent. I have then witnessed these same people change to having a bright feeling and optimistic view of how their life can be with some minor alterations in their thinking. Have you ever been around someone who has that attitude? Have you noticed the energy that surrounds them? Wouldn't it be great to feel that way too? Wouldn't it be wonderful to have people feel that way just by being around you? Below you will find my 5 tips that can help you achieve this. Are you ready to come out of the shadows and open the curtains you have been hiding behind? Then let's get started? Before and After Your Liposuction Although liposuction is one of the most commonly performed cosmetic surgeries in the U.S., prospective patients need to be aware that their individual results may vary. Many who are considering the surgery begin with false hopes that the surgery can transform their bodies into the firm and toned images portrayed in the media. Although most patients are satisfied with the end results of the surgery, it needs to be understood that with any surgery, there is a risk of infection, swelling, and bruising as well as other, more serious, side effects. Liposuction usually gives the best results to healthy people of normal weight with firm, elastic skin. Those who are overweight or who have skin that is not as firm may not achieve the results they hope for. Health Care Costs ? Can Your Diet Control Them? One of the most talked about topics in any political and social circle is the rising costs of health care. Some say the health insurance companies are to blame, while others point the finger at medical malpractice lawsuits. We may or may not ever come up with the right answers to this query, and we might just be talking in circles. Personal Space: Life After Lap-Band Surgery Have I become invisible or are people just aiming right at me? It seems to me that in a crowd these days, whether at the grocery store or 5th Avenue in New York City, people will walk right into me if I don't step out of the way. Or they stand so close to me I have to step backward in order to breathe. Empowerment and Self-Control - What it Really Takes to get Control of your Weight Chant the following each day, several times. They are mantras that will save your life - Reduce And Lose Your Weight With Fats REDUCE YOUR WEIGHT Bathing Suit Season - A Lifestyle Guide To prepare ourselves for the Summer Sun we want to do more for ourselves than just watch what we eat. We want to get every part of ourselves moving, metabolizing and breathing. Atkins Diet Ongoing Weight Loss (OWL) Carbohydrate Ladder The Atkins low-carb diet consists of four phases: Induction, Ongoing Weight Loss, Pre-Maintenance, and Maintenance. This article focuses on phase II of the Atkins diet, ongoing weight loss, or OWL. Diet and Exercise Evolution: Water: 65% of Your Body Cant be Wrong The Liver The function of your kidneys is to filter your blood (which is mostly water). And one of the functions of your liver is to metabolize fat. If you don't consume enough water, your kidneys can't function properly, so your liver starts to help perform kidney functions. So, if your liver is busy helping your ailing kidneys, you can't burn as much fat. Let me repeat that: No matter how much you exercise, if you don't drink enough water, your liver will not metabolize fat for you, because it is trying to help your kidneys. Too Much Water? Being hyper-hydrated (consuming too much water) is not in any way harmful , and actually helps your body metabolize fat. The greatest ill effect of excess water consumption is that you will visit the washroom more often. Consider it a chance to fit in a little more exercise into your daily routine. There have been a few cases of long distance runners who have died from drinking water to toxic levels, but this is extremely rare, and their situation is very unique, so it is nothing for a normal person to worry about. Retaining Water You may have a medical condition that causes you to retain water, probably because of excess salt (sodium) in your system. The solution is simple: drink more water. Your body retains water for the same reason it retains fat: your body thinks that it's hard to come by. If you teach your body that food is abundant, it will stop storing it. If you teach your body that water is abundant by drinking more of it, your body will stop storing it. For more information on how your body adapts to various stimuli, read my articles about adaptation on my website, they're free. Other Benefits The more water you drink the healthier your skin becomes, because it has to be moisturized from the inside and out. It also contributes to joint lubrication, reducing the risk of injury in any activity. Water is the best cure for constipation, and should be your first choice, even before increasing fiber or taking laxatives. When you are active, you should drink even more water, especially on hot days, to replace what you lose in sweat. Do not wait until you're thirsty, because that is your body telling you that it is already under-hydrated. Try to keep yourself over-hydrated for best health. Here's an extra tip: cold water is more easily absorbed into your system, plus it slightly lowers your body temperature, so you have to burn a few extra calories to bring your body temperature back up. I Drink Plenty of Coffee, That's Mostly Water, Right? What counts as water? Some say "only water", but some research has found that fruit juices that are mostly water can be counted towards your daily quota. However, you simply can't drink as much juice as you can water. Juice will fill you up, and contains sugar which you should try to minimize in your diet. So, it's really not a substitute for simple, clear water. And even though coffee is made with mostly water, it does not count since it is a diuretic and actually strips water from your system. Colas are also full of that diuretic caffeine, besides their ultra-high sugar content, so soft drinks should be the first item to stop consuming if you're trying to lose weight. Replace those "alternatives" with a glass of water, and you'll feel better and start losing pounds and inches. It was recently found that even diet sodas do not help dieters, go to the "news" section of my site to read more about this research. I hope it goes without saying that alcohol, even when mixed with water, is a diuretic and my advice is to minimize your consumption of alcoholic drinks. Final Tip You don't have to drink a huge glass or two all at once, either. I have a large glass of water at my desk all day. As soon as it is empty, I refill it. I naturally sip it whenever I like, and I end up drinking more than my quota of water every day. 7 Power Packed Tips to Help You Lose Weight & Gain Optimal Health Did you know that what you're eating could be making your body toxic? I mean so toxic to point that your body is unable to metabolize food. These little critters, called parasites, feed off of foods that have sugar and yeast. This is what causes people to eat junk food around the clock and never feel satisfied. Therefore, it is vital that you detoxify the body before starting any weight loss program. LapBand Surgery. The Rules of the Road...Part 1 When you begin the decision making process to have Weight Loss Surgery (WLS), and specifically LapBand Surgery, it is vital that you fully understand the changes you must make in your lifestyle. WLS is never the magic pill. It is something that you must work at to be successful. Why Do We Cheat On Our Diets? If only we could solve this question, the world (for many) would be a better place! Well, the reality is that there are real answers to this question that will apply to many people. It will take a good dose of reality and a brave heart to stop denying what really happens. Read on to discover some answers that may change your life forever and give you the impetus to lose weight and keep it off!
|
| home | site map |
| Weight Loss Information © 2005/6 Weight LOSS INFORMATION from losingweightsolutions |
