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Beginner’s Guide to Abdominal Exercises and Workout: Part 3

By Garrett Braunreiter, GHF's Success Coach

As we grow older it seems that we are in a constant battle with our waistline; the older we get the harder it is to get in the habit of doing abdominal exercises (and other resistance exercises, cardio exercise and diet) to lose weight.

Many of us have tried various abdominal exercises and fad diets which may take the weight off in the short run but undoubtedly it comes right back. In fact. over 95% of dieters will put the weight back on plus an extra five pounds.

Fad diets just don't work. The key to permanent weight loss is through exercise (not only abdominal exercises, cardio and other resistance exercises as well) and proper nutrition through behavior modification.

 
 
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When we diet we often losing fat as well as muscle. This decrease in muscle mass will cause our metabolism to slow down. So we are unable to burn as many calories throughout the day, evn after you’ve done doing your cardio routine and abdominal exercises. As we age this naturally begins to occur. After our mid 20s our metabolic rate decrease, by approximately five percent per decade. One explanation for this is that our muscle mass decreases and our body fat increases due to inactivity. We get caught up in our work and spend our leisure time in front of the TV instead of doing cardio exercise, your abdominal exercises, etc. Being overweight in one of the major causes of hypertension, high blood pressure, certain types of cancer and an overall lackluster feeling.

As many dieters know, the weight is going to come back faster and faster the more you diet. Whether you're eating pre-packaged foods, diet shakes, or grapefruits and water, you're not going to be able to stay with it forever without going crazy. When you see that chocolate cake you won't be able to just have one piece you're likely to eat the whole thing. It's a vicious cycle. Then you’ll lose motivation and won’t ever want to do your abdominal exercises, cardio routine, etc.

There is good news. Something can break this cycle—exercise (cardio exercise, abdominal exercises and other weightlifting exercises. In order to lose weight we must create a caloric deficit, that is. We must expend more calories that we are consuming. This is done through abdominal exercise and other exercises and proper nutrition, not fad diets. Through exercise we are able to burn calories and add muscle. For every pound of muscle we obtain, an extra 350 calories per week is burned in order to sustain this. We'll be using up extra calories even while we sleep.

BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle

No one will see your six pack if you have a layer of body fat covering up all the hard work you put into your abdominals. To achieve a great looking mid section, you not only need to workout your abs, but even more important, you need a low enough body fat for your abs to show!

We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight forward approach to burning fat and building muscle will help you get the washboard abs you desire and the results you want.

 

tom venuto


Aerobic exercises, such as walking and jogging, are excellent ways to bum calories. Always begin with a warm-up period of 3-5 minutes, gradually reaching your target heart rate. Always start at the low end of your target heart rate. Exercising in this range for 15 through 20 minutes will allow for fat reduction to occur. A cool down of 3 to 5 minutes is recommended as this allow for your heart rate to gradually return to normal. Remember, consult your physician about any exercise program you are considering.

In order to shape and tone our bodies we need to do body shaping exercises, abdominal exercises and other strength training exercises, etc. This will add muscle and firmness to our physiques. Many women tend to deposit fat around their thighs and buttocks, while males tend to put fat around their stomachs.

Here are a few exercises that can help tighten these areas.

Outer thigh lift: Lying on your right side with your hips and ankles in line with your shoulders, slowly lift your left leg as high as possible, hold, then return to the starting position. Do 10 repetitions and switch sides.

Inner thigh lift: Lying on your left side with your hips and ankles in line with your shoulder. right knee is bent to 90* angle. Slowly lift your left leg as high as possible. hold, then return to the starting position. Do 10 repetitions and switch sides.

Abdominal crunches: Lying on your back with knees bent and hand behind your head, slowly curl your shoulders up. pause, slowly lower to the starting position. Do 10 repetitions. This is an excellent abdominal exercise.

You will notice that you will be much more conscience of the foods you're eating when you exercise. Since you'll be taking care of your body you won't want to fill it up with junk foods.

It is best to eat three well balanced meals and two nutritious snacks in between. This will help eliminate the binge eating that often happens when meals are skipped. Try to drink plenty of water and eat high fiber foods since this will give you a full feeling without adding extra calories.

Good luck: I hope you enjoy all the wonderful benefits of an effective abdominal exercise program. And don’t forget, click here to take our FREE Fitness Analysis for a free sample strength training program (with abdominal exercises) and for the book, Big Fat lies!

>> Click here for the Global Health and Fitness Program

>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness

>> Click here for Abdominal Exercise Machines

Beginner Ab Exercise Guide Part 1
Beginner Ab Exercise Guide Part 2
Beginner Ab Exercise Guide Part 3


ab swing exercise machine


Ab Machines and Situp Boards

Choose from a wide selection of Ab machines, sit up boards, and benches to work the low back and mid section.

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Ab Swing Exercise Machine

This patented design of the Ab Swing puts you in an upright position, up off the floor. This ideal natural position provides an expanded full range of motion for your ab exercises
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burn the fat feed the muscle
Burn the Fat Feed the Muscle

Tom is a featured author at BB4U. If you've read some of his articles, you'll know that the man know's what he's talking about when it comes to fat loss and muscle building. His book "Burn the Fat, Feed the Muscle" will show you everything you need to know about losing body fat, keeping the fat off, and putting on lean muscle mass.
Click here for the only muscle building, fat burning success system you need
BB4U Recommends: Pete Sisco's Maximum Strength


Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.

In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:

  • 51.3% increase static strength
  • 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
pete sisco static contraction training
  • 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
  • gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
  • lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.

>> Click here for Pete Sisco's Maximum Strength Program <<


About Global Health and Fitness

Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds of exercise instructions and video demonstrations, fitness tracking software, personal expert advice from 30 world-renowned fitness, medical, and nutrition experts, FREE calorie, fat, protein, and carb calculators, and much more!

Global-Fitness.com has helped thousands of men and women of all ages, fitness levels, and backgrounds to look, feel, and perform at their very best! Whether you are a beginner or advanced, they'll help you avoid the common mistakes that waste your time, teach you techniques for making your routine much more effective, and guide you step-by-step to achieving new results again and again!

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Bowflex Ultimate Home Gym

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Bowflex Revolution Home Gym

The Bowflex Revolution home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more

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