Swiss Ball Push Jack Knife
Begin with your feet on top of the Swiss Ball and hands on the floor in a push up position, holding a neutral spine and with the head in line with the spine begin to extend the arms pushing the body away from the floor keeping the tummy drawn in at all times.
When the arms are fully extended smoothly flex the hips until the thighs are vertical making sure not to round the back then immediately return the legs to the straight position as smoothly as possible.
Bend the elbows and drop into the push up starting position and continue the set. There shouldn’t be any breaks in the tempo and each rep should be moderate in speed. Beginners can place more shins on the ball or just do the leg movement part of the exercise. If it is still too difficult you could place a small Swiss Ball under your chest for support or if you don’t have a small Swiss Ball you could use a slightly deflated ball there instead.
Swiss Ball Push Jack Knife
Friday, January 28, 2011
Monday, January 24, 2011
Diet & Exercise Review
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Diet & Exercise Review
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Thursday, January 20, 2011
Foods To Avoid If You Want A Six Pack
You have to become a food detective to achieve six pack abs!
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective by knowing how to read food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones. To help wean off sugar try natural alternatives like stevia, a natural herb you can find in health food shops.
One type of food that people could greatly benefit from not eating is breakfast cereal, the run of the mill breakfast cereals are not health foods. When you take a closer look and see what they consist of a full picture emerges. Most cereals are processed junk food covered in nothing but sugar. If you want six pack abs avoid processed carbohydrates. Eating non-animal foods you find in nature and not those that have been processed will help you reduce fat fast. But don’t forget to include protein foods with every meal.
You have to become a food detective to achieve six pack abs!
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective by knowing how to read food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones. To help wean off sugar try natural alternatives like stevia, a natural herb you can find in health food shops.
One type of food that people could greatly benefit from not eating is breakfast cereal, the run of the mill breakfast cereals are not health foods. When you take a closer look and see what they consist of a full picture emerges. Most cereals are processed junk food covered in nothing but sugar. If you want six pack abs avoid processed carbohydrates. Eating non-animal foods you find in nature and not those that have been processed will help you reduce fat fast. But don’t forget to include protein foods with every meal.
You have to become a food detective to achieve six pack abs!
Sunday, January 16, 2011
The Advantages of Resistance Training for Fat Loss
Review - weight training & cardio compared in less than 60 seconds!
When done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Review - weight training & cardio compared in less than 60 seconds!
When done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Review - weight training & cardio compared in less than 60 seconds!
Wednesday, January 12, 2011
Are You Eating Enough Variety in Your Diet?
A simple diet assessment to try!
You can have a six-pack without living on chicken and rice and low fat foods. It is wise to cycle different types of foods in your diet so you don’t repeat the same meals day in and day out.
Write a list of all the different types of foods you have eaten this week.
Compare the variety; are there more than 12 foods on the list? Are there more than 20? When you get in the thirties and forties you are on the right track and probably eating a good broad range of foods.
Now write another list for processed foods and natural foods.
The quickest way to fat loss is eating natural and eliminating processed food. It’s not always about calories but about the quality of those calories and how much of those calories your body can digest. Protein and good fats are your best friends when it comes to getting a six-pack and staying lean. Stay away from processed foods high in sugar, regardless what it says on the label.
A simple diet assessment to try!
You can have a six-pack without living on chicken and rice and low fat foods. It is wise to cycle different types of foods in your diet so you don’t repeat the same meals day in and day out.
Write a list of all the different types of foods you have eaten this week.
Compare the variety; are there more than 12 foods on the list? Are there more than 20? When you get in the thirties and forties you are on the right track and probably eating a good broad range of foods.
Now write another list for processed foods and natural foods.
The quickest way to fat loss is eating natural and eliminating processed food. It’s not always about calories but about the quality of those calories and how much of those calories your body can digest. Protein and good fats are your best friends when it comes to getting a six-pack and staying lean. Stay away from processed foods high in sugar, regardless what it says on the label.
A simple diet assessment to try!
Saturday, January 8, 2011
Four Reasons Why People Get Fat
1. We don’t need to do any form of exercise in order to make it through a typical day.
2. We have unlimited supplies of calories at our disposal without needing to exert our bodies for them.
3. The food choices we have are not all from nature.
4. The most convenient foods we eat today are processed. These contain added artificial concoctions, which are almost impossible to pronounce never mind digest and assimilate.
Doing a little daily exercise and eating natural food is the quickest way to a six-pack!
2. We have unlimited supplies of calories at our disposal without needing to exert our bodies for them.
3. The food choices we have are not all from nature.
4. The most convenient foods we eat today are processed. These contain added artificial concoctions, which are almost impossible to pronounce never mind digest and assimilate.
Doing a little daily exercise and eating natural food is the quickest way to a six-pack!
Tuesday, January 4, 2011
How To Spot A Diet Con
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
How To Spot A Diet Con
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
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