Six Pack Abs

Friday, June 26, 2009

What is healthy diet and why should I eat healthy

A healthy diet provides all the nutrients the body needs to be healthy. It has variety and is rich in fruits and vegetables, but contains little saturated fat, which are found in processed food, meat, whole milk, butter and cheese. The diet should meet the energy needs of the body while helping to maintain a normal weight.

Above all, you should enjoy your diet!

With a healthy diet we can reduce the risk of heart problems and other diseases, such as some cancers and diabetes. A healthy diet is very beneficial for your heart. It acts in various ways such as helping to keep the amount of cholesterol in the blood to normal levels, helping to improve blood pressure and do not increase weight. Besides health issues, healthy diet can also improve self confidence and your appearance.

There are many ways to eat healthier. Remember, do not try to change everything at once. Some small initial changes will make a big difference!

A healthy diet plan should include foods from all food groups: milk, vegetables, bread and cereals, fruits, fish, poultry and meat.

Thursday, June 18, 2009

Six quick tips to reduce tummy fat

1. CLA can be used to eliminate belly fat faster - According to the International Journal of Obesity ... People who took CLA (Conjugated Linolenic Acid) reduced tummy fat from the midsection by 3 inches without the need to diet or change their lifestyles.

2. Make sure that at least 30% of your total calories come from protein and eat more raw vegetables in order to eliminate abdominal fat faster.
Researchers at the University of Colorado found that people who had most of the fat stored in their belly tend to reduce abdominal fat faster when their diet is high in protein and healthy fats.
3. Try to eliminate excess water body weight that makes your belly look bigger than it really is. You can eliminate excess water weight from your body by avoiding excess sugar and salt and drinking more water.
4. If you are overweight and still have a big belly or a beer belly that protrudes from your figure - you may need to strengthen your muscles TVA (Transverse abdomen) to flatten your belly, or protuberant belly which indicates that you have large amounts of abdominal fat.
5. Add low in calories yogurt to your diet - yogurt is the perfect combination of protein, fiber and healthy fats to keep you filled longer (or will not allow you hunger for long periods of time) and also helps reduce fat from your belly.

A study by the University of Tennessee found that individuals who included yogurt in their diets to lose weight, lost 81% more abdominal fat than the others who did not include yogurt in their diets.

The calcium in yogurt and other dairy products helps your body burn more fat, calcium and limits the amount of new fat accumulated by your body.
6. Avoid stress because stress causes your body to release a hormone called cortisol which causes your body to gain abdominal fat.

* Cortisol makes you feel very hungry and you tend to eat too much to calm down in stressful situations in your life.
* Most of the fat is accumulated around the abdominal region because most of the cortisol receptors are found in the area of your tummy.
* You need to prevent the fat in the belly by avoiding emotionally and mentally stressful situations. Practice relaxation techniques to stay calm.

Saturday, June 6, 2009

All-Star Tummy Exercises

Those that want to strengthen the midsection and shape the core will find there are lots of stomach exercises for them. This is a mix of a curse and a blessing. How do you now which routines and exercises are any good with so many available? According to fitness expert recommendations here is a list of what appears to be some of the best tummy exercises out there. These all stars might be a good place to start if you aren’t sure where to begin working on the stomach. You should consult a doctor prior to beginning your workout routine. Avoid injuries by warming up properly.

Crunch Free Crunch
Not only do normal crunches place strain on the neck and back they don’t do anything for the deeper muscles of the midsection which are the transverse abdominals as they work the muscles at the front of the stomach known as the rectus abdominus. There is no strain on the neck or back when you work the transverse muscles using this exercise. The idea is to try and bring the belly button to the spine. You might not be used to using these muscles which can make it difficult. You want to kneel or lie on the stomach to begin. Trying both methods will tell you which does more for the muscles. Once the body is relaxed utilize just the lower abdominals in order to get the belly button moving to the spine and hold for ten seconds. Hold longer is this time is too easy. You want to either stop feeling the contraction or have the rest of the muscles work harder than the transverse abdominus. Release the contraction when this happens.

Hip Lift
This stomach exercise requires you to stay on your back. Face your palms to ceiling with your arms by your side. The bottoms of the feet should be facing the ceiling with your legs held straight in the air forming approximately a ninety degree angle to the torso. The knees should be as straight as possible, don’t bend them. Gently lift the hips from the floor while contracting the abdominal muscles so the belly button moves toward the spine. With the legs remaining upwardly extended raise the hips a few inches and hold before lowering to the floor slowly. Do a full set.

Long Arm Crunch
Stay on the floor with feet flat and knees bent to do this stomach exercise. You want to extend the arms over your head as if reaching while lying on the floor. Slowly lift the arms, shoulders and head as you contract the abs until they are at an angle of thirty degrees. Hold, then lower the shoulders to the floor slowly. Do one set being careful not to let the arms lead. Arms should be by your head and straight.

Any Pilate’s routine focusing on the core, torso twists or vertical leg crunches are among honorable mentions. When the three above are mastered you can freely research more exercises. You’re heading for a trimmer tummy now that you have some of the best stomach exercises.