Exercise and Fitness tips

BodyWeight Exercise

Posted on May 2, 2011 by Bob

Never underestimate the value of body weight exercises. It’s not always about weights. Take a look at a gymnast if you need proof.

Personally, and I’ve said it elsewhere on this site, chinups and pullups are 2 of the absolute best exercises you can use to build your body and I don’t care if you lift or not. Even if you can only do 1 rep right now, work at it and you will not be disappointed.

Pushups are effective. I remember having to do them everyday when I was in basic training in the army. Vary the width of your hands to target different muscles. It will be pretty obvious which ones you hit the most as you make the change.

I still say doing push ups on an exercise ball rocks! I vary my hand placement here as well. Start out with your feet wider apart until you learn to balance, then bring them in closer to hit the core muscles as well.

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Push Ups with Dumbbells

Posted on April 25, 2011 by Bob

Doing these push ups using dumbbells adds to the exercise. You do them the same as normal with the exception that you will be getting a deeper stretch plus the instability this adds puts more stress on the core muscles.

Hands should still be about shoulder width apart. When you get good at these, try varying the position. Bring dumbbells closer together for more triceps action and wider apart for targeting the shoulders.

Ab Vacuums

Posted on April 22, 2011 by Bob

Add these ab vacuums easily to your everyday life.

You can do ab vacuums pretty much anywhere, at any time.
You can do them standing, seated (such as in a car), kneeling in a four-point position, or even lying flat on the floor.

The movement is as simple as pulling your belly button in as far as you can by imagining you’re trying to touch your belly button to your spine and holding for 10-20 seconds at a time.

Start by inhaling deeply. Then, as you exhale, start pulling the belly button in towards the spine and hold it there for 10-20 seconds while just taking short breaths. Repeat for several holds.

Get in the habit of doing this at least 4-5 days per week while driving somewhere and you may find that this helps to flatten your stomach more by strengthening the transversus abdominis muscle (the deep abdominal muscles beneath the rectus abdominis) if you previously had a “lazy belly”.

Like I said, this exercise doesn’t increase fat burning… it only helps to flatten a round stomach that has lazy deep ab muscles.

If you want a true ”six pack abs” appearance, you obviously still need to burn off the body fat that covers your abs… and that calls for a fully encompassing workout program (not just ab exercises), a strategic nutrition program, and the right mindset for success.

This idea of “ab vacuums” while driving is just one of the dozens of tips and tricks found inside the Truth about Six Pack Abs manual.

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Increasing Your Run Distance

Posted on April 20, 2011 by Bob

As a runner, you must always bear in mind that you need to increase the distance you run gradually to upgrade your level of running from 3K distances to eventually 5, 10, 20 K distances.

Or better yet, you could start running using gym equipment first, such as treadmill. That way you will have an idea as to how long and how far you are able to run.

Trying to run farther or faster early in your training is one of the biggest reasons runners suffer injury.

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Abs

Posted on April 19, 2011 by Bob

6 pack abs get noticed! The fact is you can have decent muscle tone but not big muscles, but it you have ripped abs you will get looks.

While many of us, myself included, spend time trying to build big arms and wide shoulders, if we would spend more time and work on our abs, our overall body would automatically look more athletic.

Concentrate more on working those abs and see if this is not true. And don’t just work the abs to get noticed. This is the core of your body. If your abs are tight and well toned, your body is supported better. Your health will improve as well.