Tag Archives: abs

Give the Gift of Insanity

Author:  C. Small

Hello Everyone,

The holidays are approaching and I know a lot of you want to burn a few excess pounds so that you will be able to enjoy the turkey, stuffing, pies and so on.  And, some of you may still be looking for that max workout program that will give you the ultimate weight loss and fat burning plan.

Well look no further.

Checkout the short video below!

I hope you enjoyed the video. Shaun T is a very dynamic instructor who will keep you moving, motivated and entertained.  With his program you perform long bursts of maximum-intensity exercises with short periods of rest.  You will alternate between aerobic and anaerobic intervals performed at your MAX.

ARE YOU READY?  If so, click on the link below and start your get-fit-in-60-days program now!

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Insanity: The Ultimate Cardio Workout and Fitness DVD Program

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Happy Holidays!

Be Safe.  Be Healthy.  Be Beautiful!

Carolyn

About the Author:  C. Small is an Air Force veteran, mother, Christian and entrepreneur.  She is passionate about helping others in personal development, achieving healthy lifestyles and financial freedom.

(NOTE:  If for medical reasons you need a low impact workout program, this plan is not for you.  And as always consult your physician prior to starting any exercise program, especially one that’s high impact.)


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact <a href=”mailto:cvsbushrod@exercise-and-nutrition.com”>cvsbushrod@exercise-and-nutrition.com</a>. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

Rock-Hard Abs

Author: C. Small

Over the past few weeks there have been many questions about developing “rock hard” abs. Summer is quickly approaching and people are probably pushing to get their “winter’ bodies in “summer” shape. One viewer provided some advice that I thought worth re-printing. See Crystal’s comments on rock hard abs below.

Hello guys. My name is Crystal. I am a certified athletic trainer with a Master’s degree in Athletic Training. Six pack abs are all the craze right now. It is understandable, I am one of those who constantly focuses on abdominals. Remember, diet as well as exercise are important. The rock hard abs are not going to just pop up because you cut out the sweets.

My advice…keep it simple.

man & woman absThe “abs” are our core stabilizers, therefore they are always working which means they are also endurance muscles. Increase the reps of whichever abdominal exercise you prefer because this is what your abs were made to do. Don’t just do crunches alone. In all of your exercises you should focus on keeping your body still and only moving the extremities you are working on. In other words, keep your abs tight while you are doing hamstring curls, squats, biceps curls, etc. The Total Gym, which can be found on this website, is great for engaging the abdominals in all of your routine exercises and all of these exercises can be accomplshed on one machine! Yoga and pilates are great for ab work and core stabilization as well.

Now, as far as diet is concerned…cut down on the carbs (don’t completely eliminate them) and increase the protein. Of course, with any diet, make sure you ok it with your physician before starting. Carbs (and alcohol) “feed the belly fat” whereas protein “feeds the muscles.” I think that is the easiest way to explain without getting in to all of the technical jargon. Most of us have decent abs, but we have so much belly fat covering them they can’t be seen (lol).

I wish you all good luck in your six pack endeavors. Please let me know how it goes!

Thanks Crystal, and to all of you, for your comments. Have fun this summer and above all, be safe!

About the author:  C. Small is the Founder/President/CEO of CVS Unlimited, LLC and a health and fitness enthusiast with more than 31 years of military training.  The Company’s desire is to help people achieve healthy lifestyles by combining good nutrition with the right exercises, and using the right equipment for lasting results.

Total Gym XLS
P90X Extreme Home Fitness Workout Program – 13 DVDs, Nutrition Guide, Exercise Planner
Insanity: The Ultimate Cardio Workout and Fitness DVD Program


FINE PRINT

This policy is valid from 12 November 2009. I am C. Small, the administrator for this blog. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions. However, since I am an Affiliate of the advertisers in this blog, if you buy something I will get paid, not much but I’m retired and need whatever I can get. The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content. Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products. The views and opinions expressed on this blog may not be my own, but I agree with them. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question. This blog does contain content which might present a conflict of interest. This content may not always be identified.

How To Reduce Your Waistline Without Sit-ups And Crunches

Author: Gregg Hallwoman jogging1

Having a toned and trim waistline has always been a goal for most men and women of just about any age. At the health club you find all kinds of people signing up for classes designed for reducing their waist and promising to do it fast. The fact of the matter is that making changes to your body takes time and there is no quick fix but with a little patience you can begin to see results in a couple of weeks.

For the most part people want to reduce their waistline for cosmetic reasons but you should really be concerned about reducing it for health reasons. Many medical studies have demonstrated that a waist measurement of over forty inches for men and of over thirty five inches for women puts you at a highly increased risk for stroke and heart disease. This gives you a reason much more important than appearance to slim up.

The reduction of your waist should be done by employing diet and exercise at the same time. It doesn’t do you a whole lot of good if you go to the one hour abdominal aerobic class and then follow it up with a Big Mac and fries. If you want to be successful you need to include both a regular exercise regimen and a reduced caloric intake.

Contrary to all the late night infomercials and fad diet advertisements there is not a specific type of diet that you need to follow, just reduce calories and fats, eat plenty of fruits and vegetables along with adequate protein for your lean body mass and drink plenty of water. Keeping a journal or diary of everything you eat can help you stick to it and keep you from cheating. If you want a super slim waistline, avoid eating too much fiber as well which leads to bloating.

swimming (female)Next on the agenda is some good old fashioned cardio. Some aerobic exercises are better than others but any exercise is better than nothing! Some of the better fat burning exercises include swimming, interval training, speed walking, and low impact aerobics. Swimming is a great calorie burner and doesn’t put any stress on your joints. Speed walking is something that just about anyone of any fitness level can get into and increase the duration and intensity over time.

Interval training and low impact aerobics are easiest to employ if you have access to a gym. With interval training you will burn a significant amount of calories and aerobics are a super quick way to get in good cardiovascular shape and lose weight and inches all at the same time.

You don’t have to do sit-ups and thousands of crunches for a lean waistline; as a matter of fact these things will make your waist thicker. Try an abdominals class at your gym instead that focuses more on aerobics.

Article Source: http://www.articlesbase.com/fitness-articles/how-to-reduce-your-waistline-without-situps-and-crunches-44012.html

About the AuthorGregg Hall is an author and internet marketing consultant living in Navarre Florida. Find more about dieting and weight loss at http://www.shop4betterhealth.com.

POLICY

This policy is valid from 12 November 2009.  This blog is a personal blog written and edited by me, C. Small. For questions about this blog, please contact cvsmall.small@gmail.com. This blog does not accept any form of cash advertising, sponsorship, or paid topic insertions.  However, if you buy something from my blog I will get paid, not much but I’m small and need the money.  The compensation received may influence the advertising content, topics or post made in this blog. That content, advertising space or post may not always be identified as paid or sponsored content.  Even though I receive compensation for the advertisements, I always give my honest opinions, findings, beliefs, or experiences on those products.  The views and opinions expressed on this blog are my own.  Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.  This blog does contain content which might present a conflict of interest. This content may not always be identified.

The Insanity Workout With Shaun T

Author: Steven Strattonextreme workout

Shaun T’s new workout has been highly anticipated for quite some time now, and it has finally arrived! Insanity with Shaun T will definitely be the workout that will change people’s lives. The Insanity workout will help you conquer the battle in your mind, so you can maximize your results and push your body to reach fitness levels you never thought possible for yourself.

Who is Shaun T?

So why should you care about Shaun T’s Insanity Workout? The answer to that is, because Shaun T knows what he is doing. He started off getting his BS in Sports Science and a minor in Theater/Dance at Rowan University. Since then he has made quite a name for himself in Hollywood, being on several television shows and movies. He has worked with Mariah Carey, Aaron and Nick Carter, and Elephant Man. He has worked for companies like Nike, Boost athletic shoes, and the Los Angeles Lakers. Shaun T has been widely known for his choreographing and dance moves. It was his dancing that helped him make his first workout programs, Hip Hop Abs and Rockin Body, which focused on dancing for a cardiovascular workout. Hip Hop Abs quickly became one of the most successful in-home workout programs out there.

What is up with the Insanity Workout?

Even though Hip Hop Abs and Rockin Body were incredible workouts, the Insanity workout is focused on a life changing experience. Insanity is more structured and is a 60-day workout plan. Shaun T’s Insanity has been built for achieving strength, stamina and cardio success. If you really want to find out how much you can push yourself, the Insanity workout will help you dig deeper than you ever have before.

The great part about this Insanity workout is that it works! The whole philosophy behind Insanity with Shaun T is called, MAX Interval Training. Olympians and professional athletes around all sports, use Max Interval training to help get their bodies into shape. After 60 days, the results you will experience will be mind blowing, and you will be in the best shape of your life. Max Interval training will make you do long burst of cardio training and short spans of rest, instead of traditional interval training, which has you perform short burst of energy and longer periods of rest.

What Comes With The Insanity Workout?

The Insanity workout makes sure that you are taken care of. It comes with 13 DVD’s that are systematically planned out for you to achieve maximum results. Insanity also comes with a fitness guide and diary so you can track your progress, a nutrition guide so you can plan your meals and make sure you have the energy you need to perform the workouts, and a workout calendar, so can easily track where you are in the program. It is important to read through everything before you begin, so you can make a game plan. Insanity with Shaun T is not for everyone; it is an “EXTREME” workout program, which will kick you butt. So make sure you consult your doctor before deciding to do this workout.

Insanity: The Ultimate Cardio Workout and Fitness DVD Program

CVS Unlimited, LLC is a paid affiliate of Botanic Choice.

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Top 10 Gym Mistakes

Author: Nitin Chhodaspotter

For someone who just started exercising, the right guidance is critical. If you are a newcomer, the first thing you want to do is exercise in a safe and effective fashion. Many individuals avoid the gym due to the fear of making a mistake in public. For the weight room rookie, there is nothing more demoralizing than the disheartening smirks of veteran trainees. Mistakes start to happen, and these prevent you from getting optimal results. In fact, it increases the chances of injury!

If you are considering joining a gym / are a gym rookie, then you must avoid the most common mistakes. Try these tips – before you know it, you could be teaching a thing or two to uncompromising ‘experts’ in your local gym or fitness center.

Presenting the most common mistakes made by rookie trainees.

1. Incorrect technique.(dumbbell or barbell).
Always speak to a gym instructor / experienced weight trainee to guide you and demonstrate the correct manner to perform exercises. If you have difficulty in lifting a particular weight, then don’t. Just practice with a light weight for the first 1-2 weeks.

2. Exercising on an empty stomach.
When exercising to shape muscles, it is a bad idea to enter the gym in a fasting state. The body needs energy to lift weights and this energy comes from food, specifically the food you eat prior to the training session. Some light carbohydrates (rice, bread, fruits) is a good idea prior to the training session.

3. Insufficient gear.
Always carry a bag containing a spare set of clothes, a towel, bathroom accessories and a water bottle for an effective workout.

4. Lifting weights too quickly.
When in the gym, the best way to lift weights is in a slow and controlled fashion. Avoid fast, jerky movements since they can cause injuries.

5. Holding your breath.
The breathing pattern for lifting is to exhale on the positive phase (pushing or pulling the weight) and inhale on the negative (lowering the weight). Holding your breath can raise your blood pressure and, if you hold it long enough, cause fainting.

6. Being too proud to ask for assistance.
Work with a friend / ask for assistance when using heavy weights. In gym parlance, this individual is called a ‘spotter’. Gym trainees are always more than willing, and it’s much better to ask quietly for a spot than to scream loudly for help once you’re in trouble.

7. Trying to ‘spot reduce’ certain muscles, such as the abdominals.
The best gadgets and hundreds of crunches won’t transform your legendary flab into equally fabulous abs. For best results, incorporate aerobics exercises and sensible nutrition into your daily plan.

8. Overdoing it.

Resist the temptation to lift as much as you can or overdo the treadmill the first few times in the gym. Gradually work your way up.

9. Not drinking enough water.
Drink at least 20 ounces of water for every hour of working out, and sip water continuously, before you’re thirsty. By the time you’re conscious of thirst; the body is already partially dehydrated. This can adversely affect stamina and concentration.

10. Relying on the ‘best looking’ people for advice.
Just because someone is fit does not mean that they have used the best methods, but it does mean that have been exercising the longest. Consult a professional personal trainer for best results.

A Quick 2 Step Guide To Losing Belly Fat And Getting Six Pack Abs

Author: Avy Barnesyoga1

Listen, I understand that getting six pack abs isn’t a simple task….well, at least for majority of us. However, if you follow a simple plan and stay 100% consistent, results will come. Take a couple of minutes out of your busy day and read this article here to learn how to lose belly fat fast…

Step #1 : Proper Nutrition -  This, my friend, is the granddaddy of them all! Nutrition is the backbone of any diet. If done improperly, results will be minimal to none. You have to eat the proper foods, and eat the right amount of meals daily in order to lose stubborn belly fat. You could have the perfect set of abdominal muscles waiting to be revealed, but if they are covered with a layer of belly fat, they’re going to stay hidden! Eat 5-6 small healthy meals daily containing protein, complex carbs (whole grains), healthy fats (monounsaturated), fiber, and foods rich in vitamins and minerals.

Step #2 : Fitness – A good fitness plan would consist of cardio, weight training, and core exercises (ab exercises). Make sure you place your primary emphasis on weight training since having lean muscle will burn off more calories…even while you rest. I recommend for you to workout 3-4 times a week. Another tip is to make sure you get complex carbs (banana) before your workout, and plenty of protein (protein shake) after your workout. This will assure your muscle tissue grows and grow properly.

Yes, you’re going to have to stay 100% consistent, but imagine the feeling you’ll get when you look in the mirror and so those ripped abs!

5 Pieces of Abdominal Exercise Equipment for your Ab Workouts

Author: Charles Inniss

People are always looking for the best ab exercise equipment and here is a run-down of 5 pieces of equipment that you can use in your ab workouts (for pictures and full descriptions of more than 50 abdominal exercises check the resource box below).

#1 The Stability Ball (Exercise Ball) exercise-ball-workout6

The stability ball is a great piece of equipment.  In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination.  You can start with the basics such as regular crunches or oblique crunches.

After mastering crunches you can move to something more challenging such as roll-ins or piques.  In roll-ins and piques your feet are placed on the ball while your hands are on the floor.

The stability ball ab exercises are a good addition to your ab workout.

#2 The Medicine Ball

The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout.

When basic crunches or other ab exercises become too easy, adding resistance in the form of a medicine ball is a great way to increase the intensity of your ab workout.  Some of the best medicine ball exercises are seated Russian twists and medicine ball toe touch crunches.

#3 Ankle Weights

Medicine balls are a great way to add resistance to your upper body, and ankle weights are a great way to add resistance to your lower body.

Ankle weights can increase the intensity of reverse crunches and leg raises.  When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.

#4 Cables or Resistance Tubes

Here is another way you can add resistance to your abdominal muscles to break through strength.

You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head.  Or you can perform cable crunches from a kneeling position.

The cables add a very different feeling to your abdominal muscles because of the constant tension from the weight stack, so your abs get a burn throughout the entire range of motion.

#5 Ab Wheel

The ab wheel or power wheel is just what it says it is.  It is a wheel with a stick in between it.  You basically use the ab wheel for roll outs, and this is a very challenging abdominal exercise.

There are hundreds of ways to work your abdominal muscles, and above are just 5 good pieces to include in your ab workouts.

An if you don’t have any ab exercise equipment available, the floor is always a good option.  Some of my favorite ab exercises are bicycle crunches and the plank.  So no excuses.  Start working your abdominals.