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Beginner’s
Guide to Abdominal Exercises and Workout: Part 3
By Garrett Braunreiter, GHF's Success Coach
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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.
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.
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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!
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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
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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.
Click here for Ab machines and situp boards |
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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
Click here for the Ab Swing |
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