Build Better Abs

Don't work your abdominal muscles every day. "Physiologically, your abs are like any other muscle in your body," says David Pearson, Ph.D., C.S.C.S., an exercise scientist at Ball State University. Train them only 2 or 3 days a week.

Protect Your Neck

Put your tongue on the roof of your mouth when you do crunches. "It will help align your head properly, which helps reduce neck strain," says Michael Mejia, C.S.C.S., Men's Health exercise advisor

Keep Muscles Limber

If you're under 40, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.

Don't Drop the Ball

To catch a pop fly in the sun, use your glove to shade your eyes. It's bigger than your free hand and puts the leather in perfect position to snag the ball.

Grow Muscle, Save Time

Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can have a testosterone-blocking, muscle-wasting effect.

Exercise in Order

Use dumbbells, barbells, and machines—in that order. "The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups," says Charles Staley, a strength coach in Las Vegas. So progress to machines, which require less help from your smaller muscles, as you grow tired.

Strengthen Your Core

Don't be afraid of situps. We've changed our tune on these, and here's why: Situps increase your range of motion, which makes your abdominals work harder and longer. (Doing crunches on a Swiss ball or with a rolled-up towel under your lower back has a similar effect.) Just avoid situps with anchored feet, which can hurt your lower back.

Test the Bench

Press your thumb into the bench before lifting. "If you can feel the wood, find another bench," says Ken Kinakin, a chiropractor in Canada and founder of the Society of Weight-Training Injury Specialists. Hard benches can cause T4 syndrome—a misalignment of your thoracic spine that affects the nerve function of your arm, weakening it.

Swim Faster

To build speed in swimming, develop your ankle flexibility. Flexible feet will act like flippers and propel you faster through the water. To increase your flipper flex, do this: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.

Buy Shoes That Fit

Shop for workout shoes late in the day. That's when your feet are the largest. Make sure there's a half inch of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn't obviously wider and longer than your foot, go half a size bigger.

Kill Your Excuse

If you think you're too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it—even if you can exercise for only 10 minutes. "At the end of the day, ask yourself if you were any less productive than usual," says John Jakicic, Ph.D., an exercise psychologist at the Brown University school of medicine. The answer will probably be no—and your favorite excuse will be gone.

Help Your Forehand

To build forearm strength for tennis and racquetball, crumple newspaper: Lay a newspaper sheet on a flat surface. Start at one corner and crumple it into a ball with your dominant hand for 30 seconds. Repeat with your other hand.

Muscle Up Your Back

When doing lat pulldowns, don't wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you'll work your back harder. Works for pullups, too.

Drink A Pint, Get Ripped

If you're a beginner, train to failure—the point at which you absolutely can't do another repetition—then throw back a pint. In a new study, beginners who trained to failure with three sets of six exercises per day then drank a supplement immediately afterward gained over 5 pounds of muscle in just 8 weeks. A pint of 1 percent chocolate milk will provide all the nutrients you need to achieve the same result.

Lose Your Weak Spot

If you don't like an exercise, start doing it. "You're probably avoiding it because you're weak at it," says Mejia.

Overcome Injuries, Build Big Arms

If you hurt your right arm, don't stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their nonexercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.

Cut Pain, Increase Gain

Count your repetitions backward. When you near the end of the set, you'll think about how many you have left instead of how many you've done.

Turn Heads with Your Legs

Do standing and seated calf raises. You'll get better results. "Your calves are made up of two different muscles, so you have to do the straight-leg and the bent-leg versions of the exercise to hit them both," says Mejia.

Keep Your Stats, See Amazing Results

Test yourself often. Every 4 weeks, measure a variable—waist size, body fat, bench press—that equates to your end goal. "It'll show you the tangible results of your training," says Craig Ballantyne, C.S.C.S., a trainer in Canada. And that translates into motivation.

Kill the Pill

Don't pop a pill after you work out. Researchers at the University of Arkansas for Medical Sciences found that ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) were no more effective than a placebo in relieving postexercise muscle soreness. More important, they say the drugs may actually suppress muscle growth when taken after a workout.

tips/Kill_the_Pill.php?page=1#ixzz200yPGNXF

Putt Like a Pro

Roll a golf ball across the carpet to improve your putting. The distance doesn't matter. Just toss it by hand and try to make it stop at a specific target. You'll hone your ability to judge speed and line without even picking up a club.

Blow Off Your Belly

Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.

Build Big Biceps

Bend your wrists to work your biceps harder. That is, extend them backward slightly—and hold them that way—while you do arm curls.

Heal Faster

Don't exercise when you're sick—unless your symptoms are above the neck. And even then you might do better taking a day off. "Your body will use its resources to heal itself, not build muscle and endurance," says Alwyn Cosgrove, C.S.C.S., a trainer in Santa Clarita, California.

Pick Up Your Pace

Increase the speed of your running strides—not their length—to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.

THESE ARE THE BASIC 5 EXERCISE THAT HOW TO BECOME FITT FOR ALL MEN AND WOMENS SO READ ALL THE POINTS AND TRY IT ON YOURSELF AND GET YOURSELF FITTER AND BE HAPPY...

"The Top 5 Best Exercises"

Secret Weapons to Get Stunningly Fit

by Frederic Patenaude

What if I told you that you could get in the best shape of your life even if you didn't have time to exercise, even if you were busy, and even if you didn't know where to start?

I'm talking about developing an enviable physique, whether it means increased endurance and heart function, tight and sexy thighs, butt and legs, or muscular arms.

There are tons of exercises that can give you results, but if you want those results fast, why not focus on the very best exercises - the "secret weapons"? Although these exercises are well-known, you might not have realized their importance or how to incorporate them into your routine - until today.

#1 Squats: The squat is one of the most basic all-around fitness exercises that you can do, and it is one of the best. It works several body parts at once, including your core, quads, hamstrings and calves. There are many different types of squat. For an intense workout in 5 minutes a day, I suggest trying the squat-based Lightning Speed Fitness Program, from Roger Haeske, click here for a free report.

No matter what you do, you should incorporate squats into your routine. If you train for strength, squat using a barbell or holding dumbells in your hands. If you want to train for endurance or cardio, use body-weight squats such as in Roger's Lightning Speed Fitness Program.

#2 Pushups: This exercise is no secret, but not enough people take advantage of it. Many women and even men still have weak, flabby arms and chests. The best way to develop them is by starting to incorporate daily pushups into your routine. They work the chest, shoulders, triceps, back and abs (core).

The key with pushups is to incorporate different kinds of pushups into one routine. If you cannot do a standard “man” pushup, start with the “girl” version on your knees. Then work your way toward doing regular pushups.

EVOLUTION OF THE PUSHUP:

#1 Wall pushup: Stand facing a wall. The farther your feet are from the wall, the harder it will be. Lean in toward the wall.

#2 Counter Pushup: Pushup leaning from the edge of a counter.

#3 Knee Pushup: the standard “girl” pushup on your knees

#4 Feet Elevated: you've now reached the regular pushup level, congratulations!

Other pushups that rule:

Wide Hands - place hands on the floor at a greater distance apart (past the shoulders). This works even more back muscles.

Close Hands - Place hands on the floor closer to each other (maybe a foot apart or less). Very difficult. Feet Elevated - Place your feet on a chair or other object and push up from the ground. More difficult. Handstand Pushup - This is my favorite pushup EVER and the ultimate exercise to build strong shoulders. If you're a man, you need to be able to do this one.

Go to a handstand, your feet against the wall, then lower your head to the floor and push up. If you can do a few of those, you're good. To help you succeed in mastering this pushup, you can first use your toes to help you “crawl” the wall, or have a friend hold your feet and help you through it. At first, your goal should be to simply stay in a handstand with your feet facing the wall.

#3 Walking or Running Hills: You want extreme health, a fit body and a healthy heart? Try walking or running up hills. This is one of the best exercises for overall fitness. So go find hills in your area, and dare to walk the hell out of them!

#4 Pullups & Chinups: Many women lack upper body strength. Unfortunately, this can lead to injuries and lack of ability, as many common movements such as lifting a box (or a child!) require strong upper body muscles.

It's wise for all women to strengthen these muscles by working on the two best exercises for them: pushups and pullups. Just because pullups and chinups are hard, it doesn't mean women can't do them! In fact, you *should* be able to lift your own body with your arms. In nature, this sort of movement is very basic and in fact a matter of survival.

And for men, the benefits of pullups and chinups cannot be emphasized enough: you will build a strong back and enviably muscular arms.

For women, I would set a goal to do at least 1 complete pullup and 2 complete chinups, with a future “ultimate” goal to do at least 3 pullups and 5 chinups.

To get started, use the assisted pullup machines at the gym, or follow the following routine:

1. Hang for 30 seconds or as long as possible in the position of having pulled your body up all the way from a bar. You can use a chair to get in that position. When you feel you can't hold yourself any longer, lower gently in a slow and controlled manner. Do this 5 times.

2. Get on a chair and check out what kind of a bend you need in your arms before you can successfully pull yourself up. Then do it five times from there. Improve from there.

3. Hang from a bar and see how far you can pull yourself up 5 times in a row.

Do these three exercises 2-3 times a week and make sure to warm up properly beforehand (by doing some jumping jacks for a few minutes, for example).

For men, a good benchmark for strength would be to be able to do a few series of 5 pullups with 10% of your weight attached to your body (as extra weight).

#5 The Plank: This is a powerful isolation move used in "Pilates and Yoga and it works the abs, back, arms and legs as well as your internal abdominal muscles, which is your core strength!

To do it, lie face down on mat with your elbows resting on the floor next to your chest. Go to a pushup position while resting on your elbows or hands. Then squeeze the abs and keep your body in a straight line. Hold on in there for 30-60 seconds and repeat as many times as you can. Start by doing the plank on your knees and gradually work your way up.

So there you have it, 5 powerful exercises that *everyone*, man or woman, should include in their routine for functional fitness and strength. Now, get started and tell me about it!

Want to Use This Article In Your Website or E-Zine? You can, as long as you include this blurb with it: “Frederic Patenaude, is the author of the best-selling e-book "The Raw Secrets". He is currently giving away free access to his private library of over 100 exclusive articles along with a subscription to his newsletter Pure Health & Nutrition. Visithttp://www.fredericpatenaude.com while charter subscriptions last.”

THESE ARE THE FEW POINTS HOW TO REDEUCE YOUR WEIGHT AT HOME

Fitness is Most important for human being. If you are not fit, you loss humor of life, for fitness you take good food and proper exercise. Fat is a big problem in our life these days. If Do you want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous.

While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly.

The best solution? Don’t go for an overnight miracle. Instead, follow these simple steps to lose weight rapidly, healthily, and sustainably.

1. Step Aerobics

This mainly targets your legs, hips and bum, which are often the areas that women most want to tone. Doing an hour a day, split into two half an hour sessions, will ensure that you see results within 2 weeks.Another very similar exercise is bench presses, which go very well in sets with step aerobics. I found it really hard to do them to start with, so make sure you’re doing them right or you’ll see no results!

2. Bicycling

Depending on how fast you go, this can be a real calorie burner. Riding outside is always enjoyable, but if you’re a little more time restricted, invest in a good quality exercise bike. This is my favorite calorie burner, because it’s so easy to do. How about riding while watching the TV? I find that cycling through Eastenders keeps me distracted, but working hard.

3. Swimming

Doing lengths up and down the pool for an hour will burn off 800 calories, and also tone almost all of your body. Stay motivated by giving yourself half an hour extra to make use of the Jacuzzi when you’ve finished.

4. Racquetball

The side to side running involved in this is a great cardio workout, and will also help to tone your thighs and legs. I also find this to be much more sociable, which keeps me working out for longer and stops me skiving my gym sessions.

5. Elliptical Burner

This is brilliant cardio, and also helps to build strong muscles, as well as toning the stomach. I personally find Elliptical Burner really boring, so I split my session into ten minute bursts and do them throughout the day, and I find that listening to some upbeat music really helps as well.

6. Rowing

Rowing is a brilliant way to tone your arms, and is also very good fun. Get involved with the local rowing club and you’ll get to try it for free, or simply use the rowing machine at the gym. As well as building arm muscle, you’ll also burn calories and get an incredible workout.

7. Walking

The easiest exercise, brisk walking is a great cardio workout and will also help to tone legs, stomach and hips. Sprinting, walking across hills or walking uphill will add to the amount of calories burnt, and walking tends to be very easy to fit into daily life. Just walking to the train station has made me so much fitter, and it really wakes me up going for a brisk walk in the morning.

8. Dancing

This targets all over your body, and is an excellent work out. I frequently put a music channel on and dance around, as well as burning calories. I also find that it’s a great stress reliever! Just make sure you stay active, and try and keep going for at least an hour.

9. Horse Riding

This one may be slightly harder to arrange, but going horse riding once a week is one of the best ways to stay fit, healthy and enjoy nature. The view from up there is so amazing, you won’t notice that your toning your butt, abs and thighs, and burning calories while your at it! You’d be surprised at how cheap it can be to arrange a session once a weekend, and if your feeling extra fit you could even cycle to the stables.

10. Play with the kids

Finding time every weekend to do something active with your kids helps to keep the whole family fit. I am also a fan of gardening and suggests you plant a vegetable patch together, which has the double bonus of keeping you active and teaching the kids about fresh, healthy food.

THERE ARE FEW EXERCISES FOR MEN TO LOSE WEIGHT

If someone told you right now what the absolute best exercise to lose weight was, would you do it? You might when you read this. Drum roll, please!

The best exercise to lose weight is: "the exercise you'll do," says Timothy Church, MD, MPH, PhD, a professor at Pennington Biomedical Research Center in Baton

Other experts interviewed by WebMD said much the same thing about weight loss workouts.

"The two things that stop people from losing weight with exercise are either boredom or injury," says physical therapist and strength and conditioning specialist Ben Quist, PhD, NSCA.

The truth is that weight loss is about creating a calorie deficit -- in other words, burning more calories than you take in. So, they say, while running at an 8-minute-mile pace might be a great calorie burner, if you're not going to do it, it's not going to help you. Instead, start with something you can do, like walking or working out on an elliptical machine or exercise bike.

The Beef on Strength Training

In all cases, however, you'll burn more calories with cardio (aerobic) exercise than with strength or resistance training.

"Strength training itself will not lead to an appreciable amount of weight loss because it just doesn't burn enough calories," says Glenn Gaesser, PhD, FACSM, kinesiology professor and department head at the University of Virginia in Charlottesville.

But what about all that talk that more muscle mass equates to more calories burned, even when you're at rest?

"It's a myth. It's not going to happen," says Gaesser.

The only successful studies to show a significant calorie burn following a weight-lifting workout (afterburn) were done with serious lifters, working out for 60 to 90 minutes at a time and lifting as much as they could on every set.

In fact, Gaesser says, at best, gaining one pound of muscle will help you burn 5 to 10 extra calories a day. You could do that chewing gum.

That's not to say that strength training isn't important for the overall health of the body. But when it comes to burning the most calories, go for cardiovascular exercise. And vary the intensity, says Quist.

"Do aerobic base-building workouts," he says, where you alternate between moderate and higher intensity, either within the same workout or on alternate days.

Quist also recommends cross-training -- that is, doing a range of different activities during your workouts. Not only does this help you keep from getting bored, it's better for your body. Doing different activities recruits different muscle groups. You're also less likely to develop an injury, says Quist, since doing the same thing day after day creates wear patterns on your joints.

Get creative, says Gaesser, whose graduate students teach an entire class on novel ways to burn calories. For example, he says, if you're a golfer, ditch the cart and walk with your clubs. You'll do what you love -- and burn more calories.

Keep in mind that exercise is just one portion of a successful weight loss program, say experts.

"Eating and exercise are not separate issues," says Church. "They're intimately connected. Too many people think these large doses of exercise are an excuse to eat whatever you want."

Unfortunately, today food is everywhere. There are candy bars at Home Depot and cheesecakes at Barnes & Noble. Gaesser says his kids can't believe a gas station used to be just a place to get gas. And portions are out of control, says Church -- just look at the size of the plates at restaurants.

"It's so much easier not to eat calories than to burn them off," says Quist.

And keep in mind that the definition of successful weight loss is keeping the weight off.

"It's not hard to lose weight," says Church. "Anyone can lose weight. What's hard is keeping it off. Those that combine both diet and exercise keep it off."

But what about metabolism? Many people who have struggled to lose weight believe they have unusually slow metabolisms.

Chances are, "you don't have a slow metabolism," says Church. "It is so rare that of all the metabolisms we've checked (and he does this daily), I can't remember one being legitimately slow."

The truth is, he says, "bigger people have a higher metabolism because they're bigger. Metabolism is how much mass you have. The more mass you have, the more energy you burn just sitting around."

How Much Do I Need to Exercise for Weight Loss?

Do the math: You need to burn 3,500 calories to lose a pound. So if you're burning 300 calories in one workout, it will take you nearly 12 workouts to lose one pound. If you cut your calorie intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound.

If you want to lose weight, shoot for at least 200 minutes (more than three hours) a week of moderate intensity exercise with everything else consistent, says Church. If you cut calories and exercise, he says, you can get away with a minimum dose of 150 minutes (2 1/2 hours) a week.

If you're a beginner, says Gaesser, start with 50 minutes of exercise a week and work up to 200.

"You didn't put on that 20 pounds in the last six months; you're not going to take it off in six months," says Church.

"People don't want to hear about the patience aspect," he says. "They want instant gratification. But the cold, hard reality is if you want to lose weight and keep it off, it's work. No one loses weight and keeps it off without trying."

Here are eight tips to help you adhere to a weight loss workout and meet your goals.

Have an exercise buddy or partner. This is a must, according to the experts who spoke with WebMD. Having accountability to someone else, even if it's your Labrador, keeps you honest. "It's much easier to say no to yourself than to someone else," says Gaesser, who goes for bike rides regularly with friends.
Schedule your workouts. Keep a calendar that lists specific times for your workouts, says Gaesser. Make an appointment with exercise ahead of time, and you won't have the excuse of running out of time.
Weigh yourself daily. This is one of the best tools to see if you're slipping up, Church says. Weighing yourself daily can keep you on track so that you don't let 300 extra calories a day or one missed workout set you back.
Don't do too much, too fast. Don't get over-motivated, warns Quist. Lifting weights that are too heavy or starting out with six days a week of aerobic exercise is a mistake, says Quist. "People end up hurting themselves in the first week and then they give up," he says.
Log your steps. Logging the time that you work out will help you achieve your weekly goal, even if you get off track one day, Church says. It will also inspire you at the end of the week, when you can look back and see what you've accomplished.
Cook more often. Portions, and calories, are out of control when you eat out, says Church. You'll almost always consume fewer calories in a meal cooked and eaten at home. Save restaurants for special occasions, and get together with friends for a walk instead of a meal.
Don't turn water into wine. Not only does a glass of wine or beer add a couple hundred extra calories, after a few glasses, you're not as conscious of consuming more calories in your meal. You don't have to give up drinking, says Church, but do cut back.
Beware the one-way valve. You walk past the hors d'oeuvres at a party, grab some cheese and crackers, and quickly consume 300 calories before dinner even starts. "We have no problem randomly over-consuming extreme amounts of calories," says Church, "but we never randomly, sporadically have extreme bouts of caloric expenditure."

THERE ARE FEW EXERCISES FOR WOMEN TO LOSE THEIR WEIGHT

Free Workout Routines for Women

This feature on three workout routines for women has been one of our most successful articles on this weight loss and training health blog with over a million views and 400 comments and I have made an effort to reply to each and every one!

You will find beginner, intermediate and advanced versions of these workouts along with recommended sets and images of the exercises. If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10.

Free Workout Routines for Women: Beginner – Shed Fat

Celebrity body style: Jennifer Lopez

Monday: Cardio + Toning

5 minute Warm up on treadmill
10 minute Jog on treadmill
5 minute Cool down
3 sets Lat pulldowns (view image)
3 sets Bicep curls (view image)
3 sets Triceps pushdowns with rope (view image)
3 sets Dumbbell front raises (view image)

Tuesday: Off

Wednesday: Cardio + Core

5 minute warm up
3 sets Crunches on stability ball (view image)
3 sets Plank (view image)
3 sets Bent knee hip raises (view image)
10 minute Interval training on treadmill
5 minute Cool down

Thursday: Off

Friday: Cardio + Lower Body

5 minute Warm up on treadmill
3 sets Stability ball squats (view image)
3 sets Forward lunges (view image)
3 sets Lying Abduction (view image)
3 sets Lying leg curls (view image)
10 minute Jog on treadmill
5 minute Cool down

Saturday: 30 minutes Brisk walk

Sunday: Off

Recommended Article:
Top 10 Workout Supplements for Women

Free Workout Routines for Women: Intermediate – Weight Loss +Toning

Celebrity body style: Jessica Simpson

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs (view image)
• 3 sets Incline Dumbbell press (view image)
• 3 sets Triceps kickbacks on bench (view image)
• 3 sets Bicep curls on cable machine (view image)
• 3 sets Dumbbell lateral raises (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Back extension (view image)
• 3 sets Bicycle crunches (view image)
• 3 sets Straight leg raises on bench (view image)

Thursday: 20 minutes Stationary Bike

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Stability Ball Squats (view image)
• 3 sets Barbell Side Lunge (view image)
• 3 sets Bridges (view image)
• 3 sets Seated Calf raises (view image)

Saturday: 20 minutes Stationary Bike

Sunday: Off

Recommended Fat Loss Supplements:

Try this package of the most trusted supplements for women: Women’s Fat Loss Stack

Free Workout Routines for Women: Advanced – Define and Strength

Celebrity body style: Angelina Jolie/Janet Jackson

Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns (view image)
• 3 sets Dumbbell front raises (view image)
• 3 sets Bicep curls (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell lateral raises (view image)
• 10 minute Cool down on treadmill

Wednesday: off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball (view image)
• 3 sets Dumbbell lunges (view image)
• 3 sets Seated Calf raises (view image)
• 3 sets Kneeling arm and alternating leg kicks (view image)
• 3 sets hamstring curl with ball (view image)
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Plank on Stability ball (view image)
• 3 sets Kneeling rollout with ball (view image)
• 3 sets crunches on Stability ball (view image)
• 3 sets Plank with alternating legs (view image)
• 3 sets Reverse crunches (view image)
• 3 sets Back extensions (view image)

FEW POINTS TO LOSE WEIGHT DURING PREGNANCY

Having a baby changes your life -- it also changes your body. You may be surprised by some of those changes if you're a new mom, wondering why it takes so long for your belly to shrink, how to lose the baby weight and whether your body will ever be the same.

If you look at some celebrity moms out there, you may think you should emerge from the hospital looking as though you were never even pregnant. But, the reality is a little different. Having a baby affects every part of your body and, despite what's going on in Hollywood, it can take up to a year for your body to make a full recovery. Find out what you can do to help your body bounce back and lose the baby weight in a healthy way.

Why do I Still Look Pregnant?
One of the first thing new moms notice after having a baby is the fact that they may still look several months pregnant for awhile after giving birth. This is absolutely normal. Remember, you had a baby in there for nine whole months. From the moment you give birth, your body starts working to shrink your belly back to its pre-pregnancy state, or something close to it, but it's a slow process. It takes about four weeks for your uterus to contract to its normal size, and many women will lose about 8 to 20 pounds during that first two weeks as the body gets rid of all that extra fluid.

It will also take time for your hips and pelvic area to shift back to their pre-pregnancy state, so it's normal for things to be out of whack after giving birth. You can find out more about what to expect after you have a baby in About.com Pregnancy Guide Robin Elise Weiss's article, Postpartum Recovery - Rebounding After Childbirth.

How Do I Lose This Baby Weight?
Though you may be eager to jump into a workout program or diet, easing into light exercise is crucial for keeping your body safe and injury-free. Even the fittest moms may have trouble getting back to exercise. After all, having a baby is a major ordeal and something you'll need time to recover from. You'll need clearance from your doctor and, depending on what kind of birth you had, it may be 4 to 8 weeks before you can engage in serious exercise.

Breastfeeding can help you lose weight, requiring an extra 500 calories from you a day and helping reduce some of the fat you gained during pregnancy. If you do breastfeed, make sure you're giving your body the fuel it needs for that extra energy demand. Now isn't the time to go on a diet; restricting your calories too much can reduce your milk supply, and losing too much weight (more than two pounds a week) can actually release toxins that wind up in your milk.

The good news is, you can still exercise if you're breastfeeding. Studies show that moderate exercise won't affect milk production as long as you're giving your body enough calories.

Obstacles to Exercise

You may be eager to lose weight by ramping up your activity, but exercise can be tough during the first few months after giving birth. Just some of the issues you may face:

Exhaustion and fatigue -- These are common after giving birth, especially if you're breastfeeding, which can deplete your energy. Be aware of your energy levels, and only do what you can handle.

An Erratic schedule -- For the first few weeks and months after you give birth, your baby's feeding schedule may change constantly, making it tough to follow any kind of normal routine.

Time constraints -- You may find that you only have a few minutes here or there for exercise. If that's the case, take advantage of the time you have, and don't be afraid to spread your workouts throughout the day.

Mood swings -- As your hormones get back to normal, you may have some ups and downs, perhaps even dealing with postpartum depression. Exercise may help your mood, but you should talk to your doctor about the best way to handle your situation.

Guilt -- Many new moms feel guilty when they take time for themselves for exercise. It's tough to remind yourself that you'll actually be a better mom if you focus on getting stronger. Doing so will also set a good example for your child.

Exercise can actually help with some of these issues, and there are ways to make it easier to fit exercise into your life:

Split your workouts -- Short workouts spread throughout the day are just as effective as continuous workouts.

Keep it simple -- If you have a few minutes while the baby sleeps, take some laps around the house or trips up and down the stairs. Exercise doesn't have to be complicated, it only has to get you moving.

Find support -- Talk to friends, family or neighbors about how they've handled having a baby and staying in shape. You'll be amazed at the creative ideas out there.

Focus on what's important -- It's easy to get stressed out about losing weight, especially after inhabiting a body so different from the one you've been used to for most of your life. You will get back to normal, even if your body isn't exactly the same. Give yourself permission to enjoy your baby and your body, even if it's not what you hoped it would be.

The American College of Obstetrics and Gynecology suggests that, if you were active before pregnancy and had a normal vaginal birth with no complications, you may be able to start walking and doing basic strengthening for the abs, back and pelvis as soon as you feel able to. If you had a c-section, you may need to wait several weeks before starting any kind of activity.
When you do get started with a workout routine, you'll want to focus on three different areas: Core strength, cardio and strength training.

1. Core Strength
Pregnancy can weaken some areas of the abs, not surprising when you consider there was a baby squished in there for nine months. You may be yearning to jump into an ab program complete with crunches and sit-ups, but your abs do need some TLC once your doctor has cleared you for exercise.
You may be wondering which exercises to do, and how much of them, in order to help lose fat around the belly. It's important to remember that you can'tspot reduce fat from certain areas of your body with specific exercises. Getting flatter abs involves losing overall body fat with a combination of cardio, strength training and a healthy diet. Even then, you may still have a little fat around the lower belly. This is an area many women store excess fat, particularlyafter pregnancy, so try not to put too much pressure on yourself to get a flat belly.

This doesn't mean you shouldn't be doing ab exercises, because you do need to strengthen the muscles that have stretched and possibly weakened during pregnancy. Some basic exercises you may want to start with include:

Pelvic tilts

Ball Crunches

Back extensions

Core Strength Exercises

Modified plank

Dead bug

Make sure you get your doctor's OK before you do these exercises, and start with one set of 10 to 16 reps of each exercise 2 to 3 times a week, adjusting that to fit what feels right to you. You can add sets or try more challenging exercises over time.

Keep in mind that if you have diastasis, a separation of the two halves of your rectus abdominis (the outer abs), you may need to modify your ab exercises.
How Do I Check for Diastasis?

2. Cardio
Along with core strength, you'll want to incorporate cardio into your routine, but you may not be able to do the same activities you were doing before -- at least, not for a while. High-impact exercises, such as running or aerobics, may not be comfortable as your body recovers. As one of my postpartum clients put it, "I feel like something critical is going to fall out every time I try to jog." When you're just starting out:

Start slow and easy. Many new moms find they can tolerate walking, starting with about 20 minutes a day, 3 days a week. If you can handle more, try getting some kind of activity in every day.

Stick with low-impact activities. If high-impact exercises don't feel good, try walking, swimming, working out on the elliptical trainer or other activities that aren't jarring on the body and joints. Over time, you'll find it easier to transition into higher-impact activities.

Work at a moderate-high intensity, a level 5 to 6 on the perceived exertion scale. Allow your energy levels to guide you in your workouts, backing off if you feel tired or vice versa.

As you get stronger, you may want to up the intensity with interval training about once a week, which can help you burn more calories. You can also add a stroller to your walking routine, which is great for adding challenge while allowing you to exercise with the baby. Experts have found that you can burn 18 to 20% more calories if you walk while pushing a stroller. Pushing it up a hill will burn even more calories, and there are even baby-friendly exercise groups you can join, such as Stroller Strides or Baby Boot Camp.

Resources:

Sara Holliday's Stroller Workout for Moms

Stroller Strides Class Locations

Baby Bootcamp

Pre- and Postnatal Exercise DVDs

Walking with Baby

Top 10 Jogging Strollers

3. Strength Training
Strength training is an important part of your weight loss program as well as your recovery. It can help you build lean muscle tissue, raise metabolism and give you the strength you need to take care of your baby.
Like the other activities, you'll want to start out slowly, even if you lifted weights before birth. Your body is still recovering, and it may be a little different than you remember. You might want to start with exercises to strengthen your core and stabilizer muscles while also working on your balance and flexibility. This Basic Ball Workout is a gentle routine that focuses on all those areas.

When putting together a workout, choose exercises that work multiple muscles so that you strengthen your entire body while saving time. A simple routine might include:

Chair Squats

Assisted lunges

Hip lifts

Modified pushups

Back extensions

Overhead presses

For each exercise, start with one set of 10 to 16 reps, using no weight or light weight, skipping any exercises that cause pain or discomfort. As you get stronger, you can add more sets, use heavier weights and/or try more challenging exercises.

Resources

Basic Beginner Strength

Beginner Upper Body

Beginner Lower Body

Total Body Intermediate Workout

If fitting everything in seems impossible, remember to keep it simple and take your time. Do what you can when you can, and give yourself permission to enjoy your new baby and your new life.

Saturday, 7 July 2012

EXERCISE TO GET FITTER

Build Better Abs

Protect Your Neck

Keep Muscles Limber

Don't Drop the Ball

Grow Muscle, Save Time

Exercise in Order

Strengthen Your Core

Test the Bench

Swim Faster

Buy Shoes That Fit

Kill Your Excuse

Help Your Forehand

Muscle Up Your Back

Drink A Pint, Get Ripped

Lose Your Weak Spot

Overcome Injuries, Build Big Arms

Cut Pain, Increase Gain

Turn Heads with Your Legs

Keep Your Stats, See Amazing Results

Kill the Pill

Putt Like a Pro

Blow Off Your Belly

Build Big Biceps

Heal Faster

Pick Up Your Pace

THESE ARE THE BASIC 5 EXERCISE THAT HOW TO BECOME FITT FOR ALL MEN AND WOMENS SO READ ALL THE POINTS AND TRY IT ON YOURSELF AND GET YOURSELF FITTER AND BE HAPPY...

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THERE ARE FEW EXERCISES FOR WOMEN TO LOSE THEIR WEIGHT

Free Workout Routines for Women

Free Workout Routines for Women

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Free Workout Routines for Women: Intermediate – Weight Loss +Toning

Free Workout Routines for Women: Advanced – Define and Strength

FEW POINTS TO LOSE WEIGHT DURING PREGNANCY

Why do I Still Look Pregnant?

How Do I Lose This Baby Weight?

Obstacles to Exercise

1. Core Strength

2. Cardio

3. Strength Training

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