Low Ab Fat–Burn It Off

January 28, 2011 by myfitnesshut
Filed under Truth About Abs

Eating Tips To Burn Ab Fat

January 20, 2011 by myfitnesshut
Filed under Featured, Truth About Abs

Eat to burn total body fat and you will burn ab fat as well. Cutting out foods like sugars and junk food will help burn ab fat fast–and total body fat!

If you want lasting weight loss and fat loss, you must monitor what you eat and how much. It takes more than just working out hard to reach your goals. Its important to eat enough but not too much or too little. What you eat matters. Eating 1000 calories of healthy food is more effective than eating 1000 calories of junk food.

Follow these nutrition tips and you will have a better chance of losing the fat and weight and keeping it off.

1. Eat breakfast every day! Your body has been fasting all night. A good healthy breakfast gets your metabolism kicked off for the day. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along all day.

2. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan. Include foods such as lean meats, fruits, vegetables, whole grains, low-fat diary and nuts. Severely limit sugars of all forms, fast food and foods in a box or bag. Comply with your meal plan at least 90% of the time.

3. Eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout.

4. Carbohydrates are not your enemy! Just eat the right type, such as fruits and vegetables. They are your body’s preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats).

The primary cause of weight gain is a caloric surplus (eating more calories than you burn). There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.

5. Build muscle and burn fat to change your body to lean and toned. Don’t skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training).

You don’t have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN’T WORKOUT VERY HARD)! There is a 45 minute to 1 hour “window of opportunity” where replenishing your body’s fuel (carbs, protein, fats) will optimize your tissue’s repair and growth. If you miss this “window of opportunity” it is gone forever. A carb/protein shake will work well.

Tags: eat to burn ab fat

Do Ab Ball Curl Ups Instead Of Crunches

January 15, 2011 by myfitnesshut
Filed under Truth About Abs

4 Comments

Use ab ball curl ups instead of crunches to help sculpt your six pack abs. You can do the ab ball curl up at home or at the park. To add resistance, place a weight on your chest.

The ab ball curl up is a good core exercise that won’t injure your lower back, if done correctly. Many people injure their lower backs by doing endless crunches the wrong way. Your rectus abdominis (6-pack part of your abs) and obliques should do most of the work.

Lie on your back on the ball, knees bent about 90 degrees, hands behind head and feet flat on the floor.

Lie on the ball so that your back hugs the ball. Your shoulders and neck shouldn’t assist your abdominals during the movement.

The movement should be slow. Curl up and bring your chin towards your chest (to about 45 degrees). Curl up through the upper back and not the neck. Brace your abs during the movement (as if someone is going to punch you in the gut). Keep your ears and shoulders in alignment. DON’T ROUND YOUR LOWER BACK WHEN LIFTING YOUR TORSO!

Use your abdominals to curl your upper back up. Don’t move any other body part and keep your arms, shoulders, neck and legs relaxed as the abs pull you up. Your head and arms should curl up with your shoulders.

Don’t tilt your pelvis or pull with your thighs to lift your upper body. Hold for 2-3 seconds and return slowly to the starting position.

Use your abdominals to lower your upper back. Don’t move your head or arms as you return to the start position.

Tags: ab ball curl ups

Burn More Ab Fat With Ab Ball Rollout

January 9, 2011 by myfitnesshut
Filed under Featured, Truth About Abs

Sculpt Abs Faster With Ab Ball Jackknife

January 8, 2011 by myfitnesshut
Filed under Featured, Truth About Abs

9 Comments

You should add the ab ball jackknife to your routine to help sculpt your six pack abs sooner. Superset the ab ball jackknife with the ab ball rollout to build your six pack even faster!

Do the ab ball jackknife this way:

1. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.

2. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.

3. Roll the ball back to the starting position. That’s 1 repetition.

The ab ball jackknife will improve your balance. Include this exercise more in your workouts.

Tags: ab ball jackknife

Side Plank Away Ab Oblique Fat

January 7, 2011 by myfitnesshut
Filed under Truth About Abs

3 Comments

Burn ab oblique fat and strengthen your deep core muscles with the side plank. You will also burn your belly fat!

External Oblique – these muscles are on the side and front of the abdomen and wrap around your waist.

Internal Oblique – these muscles lie under the external oblique and run in the opposite direction.

–Lie sideways on your left side.

–Raise your body, resting on your forearm and side of foot. Keep your right leg on top of the left leg. Keep your body stiff and brace your torso (as if taking a punch). Keep your head in line with your torso (don’t let your head drop or jut out).

–Hold for the required count. Relax and repeat again. Do all repetitions on one side and then switch to the other side.

You can do exercises like planks, side planks, bridges and cobras up to 4 times a week. They will sculpt your abs and protect your low back from injury!

Tags: ab oblique fat

Burn More Ab Fat With Cross Body Mountain Climber

January 6, 2011 by myfitnesshut
Filed under Truth About Abs

3 Comments

Burn ab fat and build your six-pack quicker with the cross body mountain climber exercise. This exercise will build strength and help tone your “six pack” and obliques.

Cross body mountain climbers also work the calves, quadriceps, glutes, back, chest, triceps and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

1. Start by getting in the push up position with your arms fully extended. Keep your hips and torso in a straight line. Don’t let your hips sag and don’t point your butt in the air during this exercise.

2. Do the exercise by moving your left knee straight up and across your body to the right armpit area (keep your abs braced). Also, don’t let your foot touch the ground as you do the movement. Move your left leg back to the starting position and repeat with your right leg. Alternate your leg movements until you have completed all repetitions.

If you are doing the mountain climber exercise then just add on the cross body mountain climber!

Tags: burn more ab fat, cross body mountain climber

Burn Ab Fat With Isometric Workouts

January 4, 2011 by myfitnesshut
Filed under Featured, Truth About Abs

2 Comments

Burn more ab fat by moving less with isometric workouts. This will help you build your six-pack! This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.

Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Isometric exercises force most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

So, here are some other good isometric core exercises to help build your six pack abs:

1. Bridge, 10 repetitions, 20 second hold
2. Pushup and Hold, 20 second hold
3. Captain Chair Knee Ups and Hold, 10 repetitions, 10 second hold
4. Ab Curl Ups and Hold, 10 repetitions, 20 second hold

Now “hold on” and do your isometric exercises to build your six pack abs!

Tags: burn ab fat with isometric workout

Low Ab Fat–Burn It Off

Eating Tips To Burn Ab Fat

Do Ab Ball Curl Ups Instead Of Crunches

Burn More Ab Fat With Ab Ball Rollout

Sculpt Abs Faster With Ab Ball Jackknife

Side Plank Away Ab Oblique Fat

Burn More Ab Fat With Cross Body Mountain Climber

Burn Ab Fat With Isometric Workouts

Categories

Archives

Blogroll

Admin

Advertisement