flatstomachtipz
Custom Search
Tuesday, 30 September 2008
How To Lose That Pot Belly - Ten Ways To Have A Flat Stomach Without Sit-ups
Weight loss is a mental and physical process. First you must have a strong will to lose weight and look great. So when you've made up your mind to lose weight and melt off all the fats in your body, you should make that commitment and go into it with a positive attitude. Second is a physical process, you should work out, cardio workout is a great way to lose weight.The thought of losing that pot belly with cardio (treadmill, elliptical, stationary bike and step aerobics etc etc) and sit ups can be daunting or intimidating and we always think that Wouldn’t it be great if somebody could wave a magic wand over my head and make those extra pounds and pot belly disappear and give me six packs abs? But it is not possible. Slimming down takes time and sweat if you do not have the right method, approaches, and encouragement to assist you along.
So is there any magical way that we dont have to do these painfull situps and still we can lose weight and get a flat abs?
Ofcourse with the right directions and an accurate guideline, it is possible to get a flat stomach and look great and here are these ten simple and useful tips and method you can adopt easily and get your desire results.
POSITIVE APPROACH:
whether it is a weight loss or a better job, When ever you want to achieve something in life you must think like a winner. Always go at it with a positive set of mind and commitment. Slimming down and losing weight is not just about diets. It's about a entirely fresh you and the possibility of creating afresh life for yourself.
SET GOALS:
You can lose fifty pounds in a week if you do physical exercise twelve hours a day and consume nothing but celery, it is not realistic and a human cant do it. Always keep in mind that Slow and steady wins the race. Set your small achieveable and realistic goals, do not bite off more than you can chew. . In the end, you’ll have accomplished more.
WAlKING FOR WEIGHT LOSS:
Walking for weight loss is the easy, Fun, cheap and low impact form of exercise to incorporate into day-to-day life. Walking for weight loss is a easiest weight loss exercise that provides an alternative to increase the calorie deficit required to induce weight loss. It is one of the best methods to slim down.
MAINTAINING A FOOD DAIRY:
Always maintain a food dairy of what you had eaten and what you will eat. Eat five small meals a day instead of taking three big meals a day and always start your day with a break fast and stop eating three hours before going to bed.
SAY NO TO WHITE BREAD:
Did you know that white bread isn’t healthy? Oh, it’s true, just ask any diabetic. Research has shown that people who eat more refined products like white bread are more expected to have belly fat.
DONT SHOP WHEN HUNGRY:
Never go to shopping when you are hungry or you will end up buying more fattening food. Best thing is to eat before going for food shopping and always prepare a grocery list. Only buy food which relates to your each week diet program.
WEIGH YOURSELF:
Weight yourself once every week and maintain your weight loss record.
NEVER SKIP MEAL:
Never Skip your meals because eating step-ups your matabolism so skipping meals can slow down your metabolism. Always eat slowly and chew each bite completely to decrease your appetite.Chew everything from 10 to 20 times and count. Drinking hot water as instead of cold water can step-up the speed of your metabolism and burn more calories.
EGG WHITES:
Always try to make dishes like Omelettes using egg white only. it is very low in fat and high in protein.
JOIN SUPPORT GROUP:
When you are on your way to achieve any goal you set for your self you always need a moral support and a best moral support can be from the person you already achieve the goal or trying to achieve. thats why find a weight loss buddy or join support group. This will help you stay with your goal.
In the end I must say that you should Lose weight for yourself, not to please your love ones like your parents or your friends etc and Drink at least eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic.
About the Author
written by _K_M_ . http://www.kmreports.com Read free reports, articles and information on weight loss, fitness and health and the methods i have used to loss 63 lbs of extra weight. http://www.kmreports.com/weight-loss-prog-free-signup.php - Sign up Free for weight loss program
So is there any magical way that we dont have to do these painfull situps and still we can lose weight and get a flat abs?
Ofcourse with the right directions and an accurate guideline, it is possible to get a flat stomach and look great and here are these ten simple and useful tips and method you can adopt easily and get your desire results.
POSITIVE APPROACH:
whether it is a weight loss or a better job, When ever you want to achieve something in life you must think like a winner. Always go at it with a positive set of mind and commitment. Slimming down and losing weight is not just about diets. It's about a entirely fresh you and the possibility of creating afresh life for yourself.
SET GOALS:
You can lose fifty pounds in a week if you do physical exercise twelve hours a day and consume nothing but celery, it is not realistic and a human cant do it. Always keep in mind that Slow and steady wins the race. Set your small achieveable and realistic goals, do not bite off more than you can chew. . In the end, you’ll have accomplished more.
WAlKING FOR WEIGHT LOSS:
Walking for weight loss is the easy, Fun, cheap and low impact form of exercise to incorporate into day-to-day life. Walking for weight loss is a easiest weight loss exercise that provides an alternative to increase the calorie deficit required to induce weight loss. It is one of the best methods to slim down.
MAINTAINING A FOOD DAIRY:
Always maintain a food dairy of what you had eaten and what you will eat. Eat five small meals a day instead of taking three big meals a day and always start your day with a break fast and stop eating three hours before going to bed.
SAY NO TO WHITE BREAD:
Did you know that white bread isn’t healthy? Oh, it’s true, just ask any diabetic. Research has shown that people who eat more refined products like white bread are more expected to have belly fat.
DONT SHOP WHEN HUNGRY:
Never go to shopping when you are hungry or you will end up buying more fattening food. Best thing is to eat before going for food shopping and always prepare a grocery list. Only buy food which relates to your each week diet program.
WEIGH YOURSELF:
Weight yourself once every week and maintain your weight loss record.
NEVER SKIP MEAL:
Never Skip your meals because eating step-ups your matabolism so skipping meals can slow down your metabolism. Always eat slowly and chew each bite completely to decrease your appetite.Chew everything from 10 to 20 times and count. Drinking hot water as instead of cold water can step-up the speed of your metabolism and burn more calories.
EGG WHITES:
Always try to make dishes like Omelettes using egg white only. it is very low in fat and high in protein.
JOIN SUPPORT GROUP:
When you are on your way to achieve any goal you set for your self you always need a moral support and a best moral support can be from the person you already achieve the goal or trying to achieve. thats why find a weight loss buddy or join support group. This will help you stay with your goal.
In the end I must say that you should Lose weight for yourself, not to please your love ones like your parents or your friends etc and Drink at least eight glasses of water a day. Water itself helps cut down on water retention because it acts as a diuretic.
About the Author
written by _K_M_ . http://www.kmreports.com Read free reports, articles and information on weight loss, fitness and health and the methods i have used to loss 63 lbs of extra weight. http://www.kmreports.com/weight-loss-prog-free-signup.php - Sign up Free for weight loss program
Monday, 29 September 2008
Want A Flat Stomach? - Here's The Best Exercise
The best exercise for the stomach is probably not the one you're thinking of. It's not the traditional sit-up or ab crunch. It's not even ab related.
So before you go out and buy the Gut Buster 2000, you should know that the best exercise you can do for your stomach won't cost you a red cent.
All you need are your two feet because the exercise that I'm talking about is none other than walking or jogging.
If you've found that your stomach is flabbier than you'd prefer it to be, it's likely there are other parts of your body that need firming up as well.
Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body, you'll never see results.
To achieve a flat stomach, your entire body has to get leaner. Read that sentence again.
Start by doing cardio exercises to get your heart rate up and improve your metabolism. A good fast-paced walk three times per week is a great way to accomplish this. Not only does this burn calories, but it's good for your heart.
Did you know that a good, consistent cardio workout can increase your metabolism by up to 24 hours? Yep, it's true!
A Quick Exercise for Your Metabolism
Below is a sample workout that you can do to help give your metabolism a quick boost. It will help your body burn calories more efficiently if performed regularly.
1) Perform 30 seconds of hard exercise (i.e. run in place as fast as you can)2) Perform one minute of moderate exercise (i.e. a casual jog or brisk walk).3) Repeat this process 10 times.4) Cool down for 3-5 minutes
Remember...
In addition to a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.
Total body fitness is the key to a flat stomach, not just spot toning one area. Why not kick-start your fitness program with a nice, fast-paced walk 3-4 times per week? Your stomach and the rest of your body will say, "Thank you." :)
About the Author
Lisa Irby is the author of http://www.flat-stomach-exercises.com, a site that presents the REAL FACTS on slimming your waistline and dispels many dieting myt
So before you go out and buy the Gut Buster 2000, you should know that the best exercise you can do for your stomach won't cost you a red cent.
All you need are your two feet because the exercise that I'm talking about is none other than walking or jogging.
If you've found that your stomach is flabbier than you'd prefer it to be, it's likely there are other parts of your body that need firming up as well.
Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body, you'll never see results.
To achieve a flat stomach, your entire body has to get leaner. Read that sentence again.
Start by doing cardio exercises to get your heart rate up and improve your metabolism. A good fast-paced walk three times per week is a great way to accomplish this. Not only does this burn calories, but it's good for your heart.
Did you know that a good, consistent cardio workout can increase your metabolism by up to 24 hours? Yep, it's true!
A Quick Exercise for Your Metabolism
Below is a sample workout that you can do to help give your metabolism a quick boost. It will help your body burn calories more efficiently if performed regularly.
1) Perform 30 seconds of hard exercise (i.e. run in place as fast as you can)2) Perform one minute of moderate exercise (i.e. a casual jog or brisk walk).3) Repeat this process 10 times.4) Cool down for 3-5 minutes
Remember...
In addition to a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.
Total body fitness is the key to a flat stomach, not just spot toning one area. Why not kick-start your fitness program with a nice, fast-paced walk 3-4 times per week? Your stomach and the rest of your body will say, "Thank you." :)
About the Author
Lisa Irby is the author of http://www.flat-stomach-exercises.com, a site that presents the REAL FACTS on slimming your waistline and dispels many dieting myt
Monday, 22 September 2008
Ginger For Upset Stomach
The common ginger root used in cooking has been found to alleviate nausea, indigestion, and motion sickness.
For motion sickness ginger is more effective than the common Dramamine, says the British medical journal Lancet. Researchers recommend 1,500 mg. of ginger approximately 30 minutes before travel. An alternative is a 12 oz. glass of ginger ale. Another study found that a 940 mg. dose of ginger was effective if it was consumed 20 to 25 minutes before travel.
Physicians in Europe found that 250 mg. of common ginger stops the nausea and vomiting of mothers-to-be.
A study with 80 Danish naval cadets unaccustomed to sailing heavy seas found that one gram of ginger reduced vomiting and cold sweating. Fewer symptoms of nausea and vertigo were also reported.
The magic ingredient is gingerol, the active ingredient in ginger. It works with the gastrointestinal tract and does not interact with the nervous system so it has no side effects of toxicity.
A 1/2 teaspoon of ginger is as effective as Dramamine in relieving motion sickness and is equal to 940 mg.
A ginger tea can be made by measuring one teaspoon of powdered ginger in a cup of boiling water or fruit juice.
Another method of using ginger is to use essential oil of ginger. Fill a bowl with boiling water, put in one drop of ginger per pint of water used, cover your head and inhale for 5 minutes with your eyes closed.
For morning sickness drink ginger ale or ginger tea, eat ginger snaps or take 250 mg. of ginger four times daily. Using 1/8 teaspoon of powdered ginger 4 times a day relieved morning sickness in pregnant women.
During pregnancy, the total daily dose should not exceed one gram daily. For others, the daily dose may approach two to three grams if needed. For prevention of motion sickness, begin taking three to four hours before the planned trip.
The active ingredient in ginger is gingerol, so when purchasing a ginger extract, make sure it is standardized in an 11:1 concentration. The recommended dose of the extract is 1,000 mg.
While ginger is safe for most people, if there is a history of heartburn or gallstones, a doctor should be consulted before use.
For more information on ginger, extracts, oils, and more, visit:http://www.apluswriting.net/health/ginger.htm
About the Author
Marilyn Pokorney, Freelance writer of science, nature, animals and the environment. Also loves crafts, gardening, and reading. Website: http://www.apluswriting.net
Published At:
For motion sickness ginger is more effective than the common Dramamine, says the British medical journal Lancet. Researchers recommend 1,500 mg. of ginger approximately 30 minutes before travel. An alternative is a 12 oz. glass of ginger ale. Another study found that a 940 mg. dose of ginger was effective if it was consumed 20 to 25 minutes before travel.
Physicians in Europe found that 250 mg. of common ginger stops the nausea and vomiting of mothers-to-be.
A study with 80 Danish naval cadets unaccustomed to sailing heavy seas found that one gram of ginger reduced vomiting and cold sweating. Fewer symptoms of nausea and vertigo were also reported.
The magic ingredient is gingerol, the active ingredient in ginger. It works with the gastrointestinal tract and does not interact with the nervous system so it has no side effects of toxicity.
A 1/2 teaspoon of ginger is as effective as Dramamine in relieving motion sickness and is equal to 940 mg.
A ginger tea can be made by measuring one teaspoon of powdered ginger in a cup of boiling water or fruit juice.
Another method of using ginger is to use essential oil of ginger. Fill a bowl with boiling water, put in one drop of ginger per pint of water used, cover your head and inhale for 5 minutes with your eyes closed.
For morning sickness drink ginger ale or ginger tea, eat ginger snaps or take 250 mg. of ginger four times daily. Using 1/8 teaspoon of powdered ginger 4 times a day relieved morning sickness in pregnant women.
During pregnancy, the total daily dose should not exceed one gram daily. For others, the daily dose may approach two to three grams if needed. For prevention of motion sickness, begin taking three to four hours before the planned trip.
The active ingredient in ginger is gingerol, so when purchasing a ginger extract, make sure it is standardized in an 11:1 concentration. The recommended dose of the extract is 1,000 mg.
While ginger is safe for most people, if there is a history of heartburn or gallstones, a doctor should be consulted before use.
For more information on ginger, extracts, oils, and more, visit:http://www.apluswriting.net/health/ginger.htm
About the Author
Marilyn Pokorney, Freelance writer of science, nature, animals and the environment. Also loves crafts, gardening, and reading. Website: http://www.apluswriting.net
Published At:
Saturday, 20 September 2008
Late Night Eating Tips to Help You Lose Weight and Stomach Fat
What and when you eat at the end of the day can have a large impact on your body. If you eat the right thing at the right time you can actually lose fat while you sleep. Eat the wrong thing at the wrong time and you can plan on waking up with a little more body fat in the morning.
To successfully loss weight, you'll need to stop eating two hours before going to bed. You should not feel hungry before bed, but you should also not feel completely full. When you're trying to lose weight, going to bed at night feeling slightly hungry is actually a good thing. It's your body telling you that what you did that day is working and you're losing body fat. If you don't feel this way when going to bed, you're probably not losing fat.
Now let’s say you follow your brain's directive and eat close to bedtime, your body will not dip into the fat it has stored away, and will probably even store some more. Every time you eat, your metabolism increases slightly. However, this effect is minimized late at night. You don't get the same metabolism boosting benefit when you eat just before bed, because a couple of hours after dinner, your body will start preparing for sleep. This natural slowing down of your metabolic rate overrides any metabolic boost you might get from eating. So once you hit the pillow, the only calories you're going to use are the basic calories you need to keep your heart beating and your lungs breathing and allow your eyes to move in REM sleep. This is only a minimal number of calories.
Believe it or not, eating late at night can also inhibit your calorie burning potential the next day. Say, for instance, that you treat yourself to some pasta and fruit at 10 PM one night and go to bed by 11 PM. When your alarm goes off the next morning at seven, the last thing on your mind is going to be breakfast, because you're still full from the pasta and fruit you ate the night before. Chances are you're going to skip breakfast and lose all the great metabolism boosting benefits you'd get from eating a balanced morning meal. Also a number of different studies have suggested that individuals who skip breakfast are more likely to over eat, and make very poor food choices, during lunch and dinner.
Important Tips:
• Eating too much food, especially starchy carbohydrates, late at night increases your body fat stores.
• Eating high-glycemic carbs (pasta, potatoes, white rice, sugar, etc.) right before bed will spike your insulin levels and lower nighttime Human Growth Hormone production. This is very bad, because not only will lowering nighttime Human Growth Hormone production make you fat, but it will also speed up the again process and make you look old. About 80% of this fat-burning and anti-aging "super hormone" is released during sleep.
Here are a few simple tips to make sure you get the most from your last meal of the day:
• Eat about 3 hours before going to bed, you'll have some time to burn off calories but you probably won't get too hungry before going to sleep.
• Eat frequently throughout the day, small, healthy meals and snacks spaced about 3 hours apart to minimize hunger cravings at night.
• Your last meal should consist mainly of a lean protein like chicken breast, low fat cottage chesses, fish, turkey, and low glycemic carbohydrates like vegetables and fruits. You should avoid all starchy carbs close to bedtime like breads, pastas, rice, potatoes, and cereals. The only time you should be consuming these starchy carbs close to bed is if you workout late at night, because then they will be stored in your muscles for energy instead of being stored as fat.
• If you get major carb cravings right before bed, then eat some carbs. Just make sure they're the high-fiber, low-glycemic kind like apples, berries, peaches, plums, citrus fruit, fresh vegetables or vegetable juice.
• If you're currently strength training to build lean muscle, a great late night meal option is low fat cottage cheese of skim milk, because it is full of slow digested casein protein.
About the Author
If you would like to learn more about how to get in shape, lose weight, lose unwanted stomach fat, and get nice abs please visit Abs IQ at www.absiq.com. This article is courtesy of Bogumil Gizewski, a renowned fitness and nutrition expert. Get Six Pack Abs & Lose Stomach Fat
To successfully loss weight, you'll need to stop eating two hours before going to bed. You should not feel hungry before bed, but you should also not feel completely full. When you're trying to lose weight, going to bed at night feeling slightly hungry is actually a good thing. It's your body telling you that what you did that day is working and you're losing body fat. If you don't feel this way when going to bed, you're probably not losing fat.
Now let’s say you follow your brain's directive and eat close to bedtime, your body will not dip into the fat it has stored away, and will probably even store some more. Every time you eat, your metabolism increases slightly. However, this effect is minimized late at night. You don't get the same metabolism boosting benefit when you eat just before bed, because a couple of hours after dinner, your body will start preparing for sleep. This natural slowing down of your metabolic rate overrides any metabolic boost you might get from eating. So once you hit the pillow, the only calories you're going to use are the basic calories you need to keep your heart beating and your lungs breathing and allow your eyes to move in REM sleep. This is only a minimal number of calories.
Believe it or not, eating late at night can also inhibit your calorie burning potential the next day. Say, for instance, that you treat yourself to some pasta and fruit at 10 PM one night and go to bed by 11 PM. When your alarm goes off the next morning at seven, the last thing on your mind is going to be breakfast, because you're still full from the pasta and fruit you ate the night before. Chances are you're going to skip breakfast and lose all the great metabolism boosting benefits you'd get from eating a balanced morning meal. Also a number of different studies have suggested that individuals who skip breakfast are more likely to over eat, and make very poor food choices, during lunch and dinner.
Important Tips:
• Eating too much food, especially starchy carbohydrates, late at night increases your body fat stores.
• Eating high-glycemic carbs (pasta, potatoes, white rice, sugar, etc.) right before bed will spike your insulin levels and lower nighttime Human Growth Hormone production. This is very bad, because not only will lowering nighttime Human Growth Hormone production make you fat, but it will also speed up the again process and make you look old. About 80% of this fat-burning and anti-aging "super hormone" is released during sleep.
Here are a few simple tips to make sure you get the most from your last meal of the day:
• Eat about 3 hours before going to bed, you'll have some time to burn off calories but you probably won't get too hungry before going to sleep.
• Eat frequently throughout the day, small, healthy meals and snacks spaced about 3 hours apart to minimize hunger cravings at night.
• Your last meal should consist mainly of a lean protein like chicken breast, low fat cottage chesses, fish, turkey, and low glycemic carbohydrates like vegetables and fruits. You should avoid all starchy carbs close to bedtime like breads, pastas, rice, potatoes, and cereals. The only time you should be consuming these starchy carbs close to bed is if you workout late at night, because then they will be stored in your muscles for energy instead of being stored as fat.
• If you get major carb cravings right before bed, then eat some carbs. Just make sure they're the high-fiber, low-glycemic kind like apples, berries, peaches, plums, citrus fruit, fresh vegetables or vegetable juice.
• If you're currently strength training to build lean muscle, a great late night meal option is low fat cottage cheese of skim milk, because it is full of slow digested casein protein.
About the Author
If you would like to learn more about how to get in shape, lose weight, lose unwanted stomach fat, and get nice abs please visit Abs IQ at www.absiq.com. This article is courtesy of Bogumil Gizewski, a renowned fitness and nutrition expert. Get Six Pack Abs & Lose Stomach Fat
Thursday, 18 September 2008
How Your Stomach Controls Hcl Acid For Preventing Stomach Cancer
Your stomach always knows what it has to do to keep you healthy and free of disease. It does this by changing conditions in your stomach to accommodate how you eat, what you eat and when you eat it. Diseases like heartburn or acid reflux and just stomach upsets occur when you eat a poor diet or eat improperly. This causes your stomach to distort its functions and in this process distorts the function of the surround valves which control the movement of food moving in and out of the your stomach.
Here’s how your stomach works. The HCl acid in your stomach likes to be at strength of between a pH of 1 to 3. A hormone called “Gastrin” maintains this acid strength. When your stomach acid becomes weak, a pH above 3, “G cells” in the lining of your stomach release Gastrin. The gastrin hormone activates “parietal cells, also located in the stomach lining, to release HCl acid. As more acid is pumped into the stomach, the pH drops down below 3 which signals the G cells to decrease or stop the release of gastrin.
When food comes into your stomach it is usually a pH of 6-7. This causes your G cells to pump out gastrin so that the stomach lining can inject HCl into your stomach to start breaking down your food and to lower the pH back to 2-3.
Gastrin also controls the stomach muscles. It controls the stomach contractions, which move your stomach contents back and forth. When the food has been mixed and broken down, the contractions move the food into the duodenum and small intestine.
When your stomach excretes high levels of gastrin, a condition called hypergastrinemia, you become more susceptible to stomach cancer. How can excess gastrin be excreted? Excess gastrin can be excreted when your stomach wall is thinned, nonfunctional, or atrophied. And, excess gastrin can also be excreted when you take an acid blocker drug like Prilosec when you have heartburn, acid reflux or GERD.
If you block the creation of HCl with a drug during your meal, your stomach is signaled to release gastrin to produce more acid. Since a drug is blocking acid creation, the G cells believe that not enough acid is being released into the stomach so more gastrin is released.
Taking a 20 mg of Prilosec can result in the production of 3 to 4 times more gastrin. When you take more Prilosec, 40 – 60 mg, this can result in 10 times more gastrin than needed. Long-term use of Prilosec put you at risk for stomach cancer.
Now, you can see how just one drug when used to excess can create an even worst disease then the one it is trying to prevent or cure, when it is used for a long time. For this reason it is best to look for natural ways to deal with heartburn, acid reflux, or stomach distress. Correcting your diet and using natural remedies can help to cure your stomach problems and will keep you away from stomach cancer.
About the Author
Rudy Silva, Natural Nutritionist, has just created a special report on how you can eliminate and cure your gastroesophageal reflux disease, heartburn, or acid reflux, using diet and natural remedies. Go here to discover how you can stop acid
Here’s how your stomach works. The HCl acid in your stomach likes to be at strength of between a pH of 1 to 3. A hormone called “Gastrin” maintains this acid strength. When your stomach acid becomes weak, a pH above 3, “G cells” in the lining of your stomach release Gastrin. The gastrin hormone activates “parietal cells, also located in the stomach lining, to release HCl acid. As more acid is pumped into the stomach, the pH drops down below 3 which signals the G cells to decrease or stop the release of gastrin.
When food comes into your stomach it is usually a pH of 6-7. This causes your G cells to pump out gastrin so that the stomach lining can inject HCl into your stomach to start breaking down your food and to lower the pH back to 2-3.
Gastrin also controls the stomach muscles. It controls the stomach contractions, which move your stomach contents back and forth. When the food has been mixed and broken down, the contractions move the food into the duodenum and small intestine.
When your stomach excretes high levels of gastrin, a condition called hypergastrinemia, you become more susceptible to stomach cancer. How can excess gastrin be excreted? Excess gastrin can be excreted when your stomach wall is thinned, nonfunctional, or atrophied. And, excess gastrin can also be excreted when you take an acid blocker drug like Prilosec when you have heartburn, acid reflux or GERD.
If you block the creation of HCl with a drug during your meal, your stomach is signaled to release gastrin to produce more acid. Since a drug is blocking acid creation, the G cells believe that not enough acid is being released into the stomach so more gastrin is released.
Taking a 20 mg of Prilosec can result in the production of 3 to 4 times more gastrin. When you take more Prilosec, 40 – 60 mg, this can result in 10 times more gastrin than needed. Long-term use of Prilosec put you at risk for stomach cancer.
Now, you can see how just one drug when used to excess can create an even worst disease then the one it is trying to prevent or cure, when it is used for a long time. For this reason it is best to look for natural ways to deal with heartburn, acid reflux, or stomach distress. Correcting your diet and using natural remedies can help to cure your stomach problems and will keep you away from stomach cancer.
About the Author
Rudy Silva, Natural Nutritionist, has just created a special report on how you can eliminate and cure your gastroesophageal reflux disease, heartburn, or acid reflux, using diet and natural remedies. Go here to discover how you can stop acid
Thursday, 11 September 2008
The Best Way To Get A Flat, Firm Stomach
When it comes to our bodies, we all have one place or another that we are somewhat unsatisfied with. You always hear people say things like "I hate my thighs" or "my butt is too big". Of course some of these things are said in jest, but there is still discontent hidden in there.
Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive "six pack abs", but much like Ponce De Leon's search for the fountain of youth, it seems like it is impossible to find.
Now, while there is no "magical formula" for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.
Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.
Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.
The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.
The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen.
Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization.
Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress. At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
Slowly return to the starting position keeping your abs contracted.
That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.
Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.
About the Author
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php
Despite it all though, the one thing that has become almost an obsession today is the way our abs look. It seems that everyone is looking for those ever elusive "six pack abs", but much like Ponce De Leon's search for the fountain of youth, it seems like it is impossible to find.
Now, while there is no "magical formula" for attaining a flat, firm, and toned stomach, there is something you can do that if done regularly, will get you the results that you are looking for. To get these results, stomach crunches need to be done daily but keep in mind that stomach exercises alone will not burn the fat off of your midsection.
Keeping your calories in check along with doing your crunches everyday will be the way for you to see that flat, chiseled, sexy stomach. Crunches are easy to do, and if done properly, are very effective for toning those abs. Here is a step by step breakdown of the proper way to get the most out of your crunches.
Lie flat on your back on the floor with your legs bent to about a 90-degree angle with both your rear and your feet flat on the floor. Place your hands behind your head making sure not to interlock your fingers. You can make your hands into fists so you do not pull up on the back of your neck.
The next thing to do is to pick a spot on the ceiling directly above you. This should be done in order to ensure that you do not bend your neck during the duration of the movement. Do not take your eyes off this spot! The most common mistake while performing a crunch is too much stress on the neck as a result of pulling on it with the hands.
The next step is to stabilize the low back. This can be done by tightening the muscles in the abdomen.
Slowly curl forward and up using your abdominal muscles only. There should be no bending at the waist. Keep your abdominal muscles firm for the entire duration to ensure low back stabilization.
Keep your focus on that spot on the ceiling to prevent neck pain as a result of stress. At the top position your shoulder blades should only be between 4-8 inches off the ground. There is no need to go any further. Pause at this top position. This whole movement should be performed slowly and take about 2 seconds to perform. Pause at the top position for 1-2 seconds to ensure full contraction of the abdominal muscles.
Slowly return to the starting position keeping your abs contracted.
That is all there is to it. The crunch is not a very big movement because you are working your abs only. A full sit-up does not work your abs better than the crunch because once you are past the crunch position, your abs are fully contracted and it is your hip muscles that are straining to lift you up, not your abs.
Doing a hundred of these a day is not the key here. Doing two to three sets of 15 to 20 of these at a slow and deliberate pace with good form is what is recommended for maximum benefits and minimum risk of injury.
About the Author
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: http://www.mrgymfitness.com/minicourse.php
How to Get a Flat Stomach
One of the questions I get asked over and over is "how do I get a flat stomach?!" this coming from many exasperated women who are spending their precious time doing crunches every single day. The secret to a flat stomach is not in how many crunches you do in the day. Think about it, if you have a layer of fat over your muscles, how will they ever show through? You have to lose the fat over your abs before you can achieve the look of "six pack abs" or simply a flatter stomach. I've been able to watch many people transform their flabby stomachs into model worthy stomachs by following these important tips!
In order to achieve a flatter stomach you need to lose body fat all over, not just work out muscles in one area. Working out your abs only increases your muscle in your stomach, but unfortunately will not burn fat. I knew a guy in college who went from 300+ lbs. to 180 lbs just by strength training alone. It is true that his increased muscle mass helped him to lose weight by burning more calories. However, he did not have a muscular look, because he still had a layer of fat hiding his muscles. What did he do? He altered his diet, and began a cardio regimen to go with his regular strength training sessions. It wasn't long before his body fat percentage lowered and his muscles began to "pop".
I tell you this story because I think it is important to realize that crunches alone will not give you the results you are looking for. You have to first begin with your diet program. I highly recommend a slow carb program such as The Day Off Diet. There are several reasons for this, but the main one is that eating slow absorbing carbs will allow you to shed fat in your midsection first. This is a crucial step in achieving a flatter stomach. Even if you've lost a lot of weight, or recently had a baby you can still improve the look of your stomach! I've seen this happen many times. The day off diet will provide you with the information, inspiration and tools you need to get a flatter stomach. The foods that you will learn to eat will increase your energy and stamina when you work out. I can't recommend this plan enough.
next, you want to lose body fat all over. Strength training and cardio are very important for doing this. Cardio burns calories and fat, while strength training will replace that unsightly fat with lean muscle. You can then focus on strengthening your ab/core muscles only when you change your diet and increase cardio. Remember any time you do strength training, you need to give yourself at least two-three days of a resting period in order to repair your muscles and to inspire new muscle growth. You will also need to do increase your weights. After downloading The Day off Diet you will be provided with an optional strength training program that will help you to achieve a flatter stomach in no time at all.
About the Author
Amanda Duncan recommends The Day Off Diet to get a flat stomach. Day Off Diet Articles: 1. How Can I Get In Shape Quick? 2. Bikini Ready In Jus
In order to achieve a flatter stomach you need to lose body fat all over, not just work out muscles in one area. Working out your abs only increases your muscle in your stomach, but unfortunately will not burn fat. I knew a guy in college who went from 300+ lbs. to 180 lbs just by strength training alone. It is true that his increased muscle mass helped him to lose weight by burning more calories. However, he did not have a muscular look, because he still had a layer of fat hiding his muscles. What did he do? He altered his diet, and began a cardio regimen to go with his regular strength training sessions. It wasn't long before his body fat percentage lowered and his muscles began to "pop".
I tell you this story because I think it is important to realize that crunches alone will not give you the results you are looking for. You have to first begin with your diet program. I highly recommend a slow carb program such as The Day Off Diet. There are several reasons for this, but the main one is that eating slow absorbing carbs will allow you to shed fat in your midsection first. This is a crucial step in achieving a flatter stomach. Even if you've lost a lot of weight, or recently had a baby you can still improve the look of your stomach! I've seen this happen many times. The day off diet will provide you with the information, inspiration and tools you need to get a flatter stomach. The foods that you will learn to eat will increase your energy and stamina when you work out. I can't recommend this plan enough.
next, you want to lose body fat all over. Strength training and cardio are very important for doing this. Cardio burns calories and fat, while strength training will replace that unsightly fat with lean muscle. You can then focus on strengthening your ab/core muscles only when you change your diet and increase cardio. Remember any time you do strength training, you need to give yourself at least two-three days of a resting period in order to repair your muscles and to inspire new muscle growth. You will also need to do increase your weights. After downloading The Day off Diet you will be provided with an optional strength training program that will help you to achieve a flatter stomach in no time at all.
About the Author
Amanda Duncan recommends The Day Off Diet to get a flat stomach. Day Off Diet Articles: 1. How Can I Get In Shape Quick? 2. Bikini Ready In Jus
How to Get a Flat Stomach and Lose Belly Fat
Here is another absolutely free fitness e-book for you to download (Right click on the link and choose "Save as..."). Consider it a thank you for reading this far down the page :)
After reading a bit around the site, you should have a good idea on how to get a flat stomach and lose belly fat. Now start implementing this new knowledge. This is the most important first step you MUST take.
Just remember...
The key to getting a flat stomach is to combine stomach exercises with correct eating habits and cardio exercises.
After reading a bit around the site, you should have a good idea on how to get a flat stomach and lose belly fat. Now start implementing this new knowledge. This is the most important first step you MUST take.
Just remember...
The key to getting a flat stomach is to combine stomach exercises with correct eating habits and cardio exercises.
Wednesday, 10 September 2008
Increase Metabolism - Healthy Eating Habits for a Flat Stomach
One of the biggest myths around is that getting a flat stomach mainly involves lots of situps or other stomach exercises.
The TV is filled with infomercials on the latest gadgets and exercise machines that promise to give you six pack abs like a fitness model if you use them for 3 minutes a day. Well you cant blame them for trying to sell their product.The simple truth is exercises alone are not enough.
Correct eating habits are the single most important thing for a flat stomach
Stomach Exercises are only a part of what it takes to get a flat stomach. Correct eating habits are the most important part. In fact this is the main reason many people fail to get that flat sexy stomach they want, they do lots of exercise but neglect to change their eating habits and their results remain hidden beneath a layer of fat.
Healthy eating habit tip : Eat more often to increase your metabolism
You should eat 5-6 meals a day to increase your metabolism. Make your meals smaller and add healthy snacks between meals - eat more often.
It all goes back to the days of our cave dwelling ancestors when food was available only if the hunt was successful. When we eat, our bodies are designed to store fat for the future when we might have less food available. If our body is starving it does everything to store fat after every meal and your metabolism slows considerably. On the other hand when when your body feels you have plenty of food available your metabolism increases and you store a lot less fat.
This is why starving yourself ( and diets that require you to eat less than 1500 calories a day ) will never work in the long run as a way of losing fat. Your metabolism will slow down and when you go back to eating like you did before the crash diet you gain a lot more fat than you lost.
So increase the frequency of your meals and the amount of healthy food you eat and increase your metabolism to burn more calories after each meal and to store less fat.
There are other benefits to changing your eating habits to eat more meals a day. When your body digests food it burns scalories, so by deviding what you would eat in a day into smaller meals and eating more often will burn more calories. You will also feel full for longer periods and it will prevent you form feeling hungry during the day.
Healthy eating habit tip : Start eating early and dont eat late at night
You should eat breakfast as soon as possible when you wake up, this will start your metablolism that slowed during the night, if you dont eat breakfast your metabolism will slow even further as your body reacts to the hunger.
Stop eating at least two hours before you go to bed. This will allow your food to digest properly and help your body rest and recuperate better from the previous day.
Healthy eating habit tip : What you should and shouldnt eat
This is simple. Dont completely change your diet all at once. Start by eating the same foods you are used to only the healthier versions of those.
Eat wholemeal and wholegrain bread instead of regular white bread. Eat wholemeal pasta and brown rice, low fat milk products, egg whites as well as lean meat and tuna.
Counting calories you should consume and the calories each meal contains is tedious and is generally not necessary for the average person. Simply stay away from the foods you know are bad for you, cut down on sweets, cakes, pastries and soft drinks. Eat less saturated fat.
Aim to consistently give your body what it needs: fruits, whole grains, vegetables, nuts, and lean protein. Drink lots of water.
Review your eating habits and make changes where changes are needed
Now is the time to review your eating habits and to start introducing small changes. Start by substituting unhealthy food with healthy variants, and eating more often.
The transition should be subtle, if you need to, you can have a treat, after a day of eating healthy. You can choose a day off, a day when you can eat anything you want (dont overdo it though) but for the rest of the week stick to your diet plan. If you do it for a while it will become a way of life and you will never need to visit this website again :)
Flat Stomach Tips Home
Get a Six Pack
Healthy Meal Plan
Cardio Exercises
Correct Eating Habits
Flat Stomach Exercises
Stomach Bloating
Flat Stomach Myths
Best Flat Stomach Book
Fat Burning Foods
Best Stomach Exercise
Lower Stomach Tips
Exercise Equipment
Abdominal Muscles
Different Body Shapes
Stomach Exercises FAQ
About / Contact
addthis_url = location.href;
addthis_title = document.title;
addthis_pub = 'flatstomach';
Be sure to consult your physician before starting any new diet or exercise program.Copyright © 2001-2008 FlatStomachTips.com, view our Terms of Use and Privacy Policy. Want to partner with us?Contact Us Site Map Valid CSS Valid HTML
addthis_url = location.href;
addthis_title = document.title;
addthis_pub = 'flatstomach';
The TV is filled with infomercials on the latest gadgets and exercise machines that promise to give you six pack abs like a fitness model if you use them for 3 minutes a day. Well you cant blame them for trying to sell their product.The simple truth is exercises alone are not enough.
Correct eating habits are the single most important thing for a flat stomach
Stomach Exercises are only a part of what it takes to get a flat stomach. Correct eating habits are the most important part. In fact this is the main reason many people fail to get that flat sexy stomach they want, they do lots of exercise but neglect to change their eating habits and their results remain hidden beneath a layer of fat.
Healthy eating habit tip : Eat more often to increase your metabolism
You should eat 5-6 meals a day to increase your metabolism. Make your meals smaller and add healthy snacks between meals - eat more often.
It all goes back to the days of our cave dwelling ancestors when food was available only if the hunt was successful. When we eat, our bodies are designed to store fat for the future when we might have less food available. If our body is starving it does everything to store fat after every meal and your metabolism slows considerably. On the other hand when when your body feels you have plenty of food available your metabolism increases and you store a lot less fat.
This is why starving yourself ( and diets that require you to eat less than 1500 calories a day ) will never work in the long run as a way of losing fat. Your metabolism will slow down and when you go back to eating like you did before the crash diet you gain a lot more fat than you lost.
So increase the frequency of your meals and the amount of healthy food you eat and increase your metabolism to burn more calories after each meal and to store less fat.
There are other benefits to changing your eating habits to eat more meals a day. When your body digests food it burns scalories, so by deviding what you would eat in a day into smaller meals and eating more often will burn more calories. You will also feel full for longer periods and it will prevent you form feeling hungry during the day.
Healthy eating habit tip : Start eating early and dont eat late at night
You should eat breakfast as soon as possible when you wake up, this will start your metablolism that slowed during the night, if you dont eat breakfast your metabolism will slow even further as your body reacts to the hunger.
Stop eating at least two hours before you go to bed. This will allow your food to digest properly and help your body rest and recuperate better from the previous day.
Healthy eating habit tip : What you should and shouldnt eat
This is simple. Dont completely change your diet all at once. Start by eating the same foods you are used to only the healthier versions of those.
Eat wholemeal and wholegrain bread instead of regular white bread. Eat wholemeal pasta and brown rice, low fat milk products, egg whites as well as lean meat and tuna.
Counting calories you should consume and the calories each meal contains is tedious and is generally not necessary for the average person. Simply stay away from the foods you know are bad for you, cut down on sweets, cakes, pastries and soft drinks. Eat less saturated fat.
Aim to consistently give your body what it needs: fruits, whole grains, vegetables, nuts, and lean protein. Drink lots of water.
Review your eating habits and make changes where changes are needed
Now is the time to review your eating habits and to start introducing small changes. Start by substituting unhealthy food with healthy variants, and eating more often.
The transition should be subtle, if you need to, you can have a treat, after a day of eating healthy. You can choose a day off, a day when you can eat anything you want (dont overdo it though) but for the rest of the week stick to your diet plan. If you do it for a while it will become a way of life and you will never need to visit this website again :)
Flat Stomach Tips Home
Get a Six Pack
Healthy Meal Plan
Cardio Exercises
Correct Eating Habits
Flat Stomach Exercises
Stomach Bloating
Flat Stomach Myths
Best Flat Stomach Book
Fat Burning Foods
Best Stomach Exercise
Lower Stomach Tips
Exercise Equipment
Abdominal Muscles
Different Body Shapes
Stomach Exercises FAQ
About / Contact
addthis_url = location.href;
addthis_title = document.title;
addthis_pub = 'flatstomach';
Be sure to consult your physician before starting any new diet or exercise program.Copyright © 2001-2008 FlatStomachTips.com, view our Terms of Use and Privacy Policy. Want to partner with us?Contact Us Site Map Valid CSS Valid HTML
addthis_url = location.href;
addthis_title = document.title;
addthis_pub = 'flatstomach';
Flat Stomach Exercises
The Best Ab Exercises for a Flat Stomach
So what are the best three exercises for your stomach? Well i will tell you in a moment but first let me tell you about the benefits of ab exercises (You can jump straight to the exercises)
In addition to toning your stomach muscles stomach exercises make your abdominal muscles bigger.
Adding more muscle to the body causes us to burn more calories, and this helps to increase our metabolism.
It takes more energy to maintain bigger muscles so you are burning more calories and losing more fat while you rest after the exercises.
Don't forget to combine stomach exercises with correct eating habits and cardio exercises to get the best results in the shortest time.
Why are there three best flat stomach exercises and not just one?
Your abdominal muscles are actually devided into three smaller groups of muscles. The upper abs, the lower abs and the obliques also known as the love handles. Each group needs a slightly different ab exercise to train most effectively, that's why there are 3 best exercises for your abs.
Are there any other ab exercises?
There are many abdominal exercises some are more effective then others, there are simple exercises for beginners and harder exercises for more advanced athletes. Here is a link to a complete list of the most popular abdominal training exercises divided into three main areas they work.
So what are the best three exercises for a flat stomach?
Best Upper Abs Exercise : The Basic Crunch
Lie on your back on the floor or on an exercise mat with your hands to the side of your head. Keep your knees bent at a 90 degree angle with your feet resting on the floor.
Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.
At the top of the movement contract your ab muscles intensely and the slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amonut of repetitions.
When doing this ab exercise it is important that you don't actually sit up. When you sit up your hip flexors do most of the work and it can be bad for your back.
Best Lower Abs Exercise : The Reverse Crunch
Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.
Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.
Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
Best Obliques Exercise : The Cross Crunch
Lie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.
Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.
Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don't forget to do the same for the other side as well.
Bonus : The Bicycle Exercise
This is a bonus exercise that works all three areas of your stomach simultaneously.
Lie on your back on the floor with your hands behind your head. Slightly bend your knees and bring them in towards the chest and lift the shoulder blades off the ground.
Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 15-30 reps. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
Be sure to consult your physician before starting any new exercise programm.
Want more abdominal training exercises to add to your abs workout?
Is there a specific order I should do the exercises in?
It is recommended that you do the lower ab exercises and the oblique exercises before the upper abdominal exercises.
You won't see sit ups in the recommended exercises list. Learn why crunches are better then sit ups.
A special note about exercise equipment:
I believe you can get a flat stomach and great abs without buying any exercise machines. Some of them don't work and most of them aren't more effective then the regular crunch.
I wrote an article on why you do not need any special exercise equipment to get a flat stomach. If you still wish to get a machine to help you at least get something that works.
Flat Stomach Tips Home
Get a Six Pack
Healthy Meal Plan
Cardio Exercises
Correct Eating Habits
Flat Stomach Exercises
Stomach Bloating
Flat Stomach Myths
Best Flat Stomach Book
Fat Burning Foods
Best Stomach Exercise
Lower Stomach Tips
Exercise Equipment
Abdominal Muscles
Different Body Shapes
Stomach Exercises FAQ
About / Contact
addthis_url = location.href;
addthis_title = document.title;
addthis_pub = 'flatstomach';
Search This Site & The Web
Be sure to consult your physician before starting any new diet or exercise program.Copyright © 2001-2008 FlatStomachTips.com, view our Terms of Use and Privacy Policy. Want to Partner with us?Contact Us Site Map Valid CSS Valid HTML
So what are the best three exercises for your stomach? Well i will tell you in a moment but first let me tell you about the benefits of ab exercises (You can jump straight to the exercises)
In addition to toning your stomach muscles stomach exercises make your abdominal muscles bigger.
Adding more muscle to the body causes us to burn more calories, and this helps to increase our metabolism.
It takes more energy to maintain bigger muscles so you are burning more calories and losing more fat while you rest after the exercises.
Don't forget to combine stomach exercises with correct eating habits and cardio exercises to get the best results in the shortest time.
Why are there three best flat stomach exercises and not just one?
Your abdominal muscles are actually devided into three smaller groups of muscles. The upper abs, the lower abs and the obliques also known as the love handles. Each group needs a slightly different ab exercise to train most effectively, that's why there are 3 best exercises for your abs.
Are there any other ab exercises?
There are many abdominal exercises some are more effective then others, there are simple exercises for beginners and harder exercises for more advanced athletes. Here is a link to a complete list of the most popular abdominal training exercises divided into three main areas they work.
So what are the best three exercises for a flat stomach?
Best Upper Abs Exercise : The Basic Crunch
Lie on your back on the floor or on an exercise mat with your hands to the side of your head. Keep your knees bent at a 90 degree angle with your feet resting on the floor.
Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.
At the top of the movement contract your ab muscles intensely and the slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amonut of repetitions.
When doing this ab exercise it is important that you don't actually sit up. When you sit up your hip flexors do most of the work and it can be bad for your back.
Best Lower Abs Exercise : The Reverse Crunch
Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.
Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.
Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
Best Obliques Exercise : The Cross Crunch
Lie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.
Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.
Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.
Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don't forget to do the same for the other side as well.
Bonus : The Bicycle Exercise
This is a bonus exercise that works all three areas of your stomach simultaneously.
Lie on your back on the floor with your hands behind your head. Slightly bend your knees and bring them in towards the chest and lift the shoulder blades off the ground.
Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 15-30 reps. Rest a few minutes and do another set. Try to do 3-4 sets.
If you are a beginner or if this is hard for you do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.
Be sure to consult your physician before starting any new exercise programm.
Want more abdominal training exercises to add to your abs workout?
Is there a specific order I should do the exercises in?
It is recommended that you do the lower ab exercises and the oblique exercises before the upper abdominal exercises.
You won't see sit ups in the recommended exercises list. Learn why crunches are better then sit ups.
A special note about exercise equipment:
I believe you can get a flat stomach and great abs without buying any exercise machines. Some of them don't work and most of them aren't more effective then the regular crunch.
I wrote an article on why you do not need any special exercise equipment to get a flat stomach. If you still wish to get a machine to help you at least get something that works.
Flat Stomach Tips Home
Get a Six Pack
Healthy Meal Plan
Cardio Exercises
Correct Eating Habits
Flat Stomach Exercises
Stomach Bloating
Flat Stomach Myths
Best Flat Stomach Book
Fat Burning Foods
Best Stomach Exercise
Lower Stomach Tips
Exercise Equipment
Abdominal Muscles
Different Body Shapes
Stomach Exercises FAQ
About / Contact
addthis_url = location.href;
addthis_title = document.title;
addthis_pub = 'flatstomach';
Search This Site & The Web
Be sure to consult your physician before starting any new diet or exercise program.Copyright © 2001-2008 FlatStomachTips.com, view our Terms of Use and Privacy Policy. Want to Partner with us?Contact Us Site Map Valid CSS Valid HTML
Subscribe to:
Posts (Atom)
Posts
