Say you only lose 4 pounds of fat during fitness and gain 2 pounds of muscle, they scale will only show you the 2 pound difference. Your motivation should not come from the scale, but who you see in the mirror. Don't jump on the scale every day because you will get discouraged, but try every couple weeks to see your numbers fluctuate. Seeing your number go up and down will encourage you to go to the gym consistently. Stay focus and remember to keep your head high with your dedication, devotion and determination to accomplishing your goals. Everything worth having in life takes time and this is one of those times! Keeping this in mind, I promise you will see great results!
There are two huge factors that go into getting geat healthy abs; those two things are a very structured and a precise meal plan because if you are unable to put the correct variables into your body, the output wont be what you are looking for (you are what you eat type of deal).The best thing for you to do is consult someone to figure out a meal plan that will work with you and will benefit you with what your trying to accomplish.Now heres the kicker...your intensity you put into your workouts. Let it sink in for a moment...People normally have the typical question of "My ab workouts are hardcore or super intense" something along those lines, and I simply ask "When do you do your ab workouts?" The normal reply is last after their initial workout. The normal reason is working the core isn't as "fun" as working your upper body; plus you have to workout your lower/upper abbs, and obliques which aren't as "fun" as a preacher curls or bench press.
So im going to assume you want the secret to obtaining those great abs? Well here it is:DO THEM FIRST!! The reason behind it is when you walk into that gym loaded with maximum energy, those muscles needed to be treated properly as if you were doing any other type of workout. You want to work in super sets, heavy sets, low sets, power sets; basically anything you do during the course of other workouts. The intensity needs to be the same regardless of doing your core compared to any other muscle group that you would be exhilarated and pumped for.
One huge mistake most people I notice at the gym of healthy fitness (I'ts quite obvious at that) is people do not go the full range of motion and fail to workout properly on machines and do some sort of half range of motion.The serious strain your abdominal muscles receive comes from the full range of motion, even though it is tougher than doing it halfway; your results will be far superior (the best results come from the most physical straining exercises). And you will activate more muscles in your lower abdominals than you would not normally do in a half motion situp or crunch; with machine or not. A good note to take is doing it on a ball since it will arch your back for you and let you fully extend the abdominal muscles.
NEVER EVER eat small rations of food to lose weight! Let me enlighten you on this; when you dont eat food, your body realizes its not getting fed as you normally would eat (saying you eat regular rations of food) and since your body is extremely intelligent, it will hold onto as much food when you feed it rather than burning it off. And it will then store it as excess fat because your body acknowledges it is starving and holds onto body fat to feed itself when you refuse to feed it. Also, eating small amounts of food could possibly lead to a eating disorder.
And the weight you think your losing as fat is actually muscle tissue that the body begins to devour it because your body will go into a "survival" mode and does everything it can rather than to die. The key for this not happening is to eat a small proportioned meals every couple of hours (2-3). Think about it like this, your body works like a fireplace; when you put large logs in the pit, it slowly burns and your left with large remains.
But when you throw in small pieces of wood every hour or so, they all burn up and nothings left. When your body breaks down food every couple of hours, you will burn more calories; since everything your body does, it requires the use of calories and breaking smaller meals over a couple of hours will increase this drastically.Then the body will not hold on to extra body fat because it knows you will feed it periodically.
NEVER EVER eat small rations of food to lose weight! Let me enlighten you on this; when you dont eat food, your body realizes its not getting fed as you normally would eat (saying you eat regular rations of food) and since your body is extremely intelligent, it will hold onto as much food when you feed it rather than burning it off. And it will then store it as excess fat because your body acknowledges it is starving and holds onto body fat to feed itself when you refuse to feed it. Also, eating small amounts of food could possibly lead to a eating disorder.
And the weight you think your losing as fat is actually muscle tissue that the body begins to devour it because your body will go into a "survival" mode and does everything it can rather than to die. The key for this not happening is to eat a small proportioned meals every couple of hours (2-3). Think about it like this, your body works like a fireplace; when you put large logs in the pit, it slowly burns and your left with large remains.
But when you throw in small pieces of wood every hour or so, they all burn up and nothings left. When your body breaks down food every couple of hours, you will burn more calories; since everything your body does, it requires the use of calories and breaking smaller meals over a couple of hours will increase this drastically.Then the body will not hold on to extra body fat because it knows you will feed it periodically.
Do you go to the gym and ever question on what type of weights you should use? Whats the biggest difference? The largest difference is the workout routine you are actually performing. If you want big and strong muscles, you want to focus on low repetitions with heavy weights. The main reason is due to how your muscles grow. In order to grow, you ironically need to tear them apart. Eating protein bars and shakes isn't going to cut it without putting in labor. When you lift heavy weights, you essentially rip and tear the muscle apart; and when it regrows it builds a bulge. Then you rip and tear over and over again. This is how you start to get that bulk in your physique and notice your muscles getting larger. Though these are microfiber tears, so it does take some time to actually start visually noticing results.
Now when you do those low repetitions, you are still consistently doing tears to the muscle, but the results are not as heavily explosive. Your muscles basically stay your initial size, but you get severely stronger, more toned, and denser.
If you are capable of doing a specific weight around 15 repetitions and it seems too easy, you are not working your muscles and wasting your crucial effort and time. And if you are not going above 12 repetitions, you will not run the risk of creating the smaller bulges from the muscle tears if you goal is to get bigger.
For those who lift heavy weights and don't see any results, its because your not eating enough to successfully do it. Now if your aiming for muscle you want to eat a lot more calories (4000-5000). For getting toned you focus on 12-15 repetitions and stay around 1500-2500 calories depending how big you are. If you are a bigger person you do not want to cut out too much food because your body will then starve.
The core is located in your midsection and appears as a thin sheet that holds your intestines inside; it lies under your 6-pack muscles and under your internal and external obliques. These abdominal muscles are the closest to your spine and are a tremendous muscle in supporting your body in general. By far one of the best exercises to work your core is called a plank. For this, you will get down on the floor using a mat if you choose. Basically you lie straight down like a plank(hence the name of the exercise)and your hands should be right underneath your face with your arms in a triangular position to where your hands meet directly under your head.
Now one HUGE health and fitness technique that is unused in the ab health fitness industry is pulling your belly button upward and away from your waist band; you should undoubtedly feel this sensation as soon as you complete this.Then squeeze those lower pelvic muscles high. Hold this position for 30 seconds while squeezing your abdominal muscles. If you even want to attempt a more vigorous and strenuous ab variation to this; simply tilt your chin to face your toes and it will work those 6-pack muscles along with all those lower muscles health.
Eventually you want your time to go from 30-45 seconds, then reach 45-1:00 as your abdominal strength health increases. By doing these for around 5 weeks, you will see a phenomenal difference in the look and feel of the core muscles and definitely get serious results. To add more intensity to this and get a unbelievable sensation, try doing other core, oblique, or abdominal exercises back to back and take a minute rest to see best results.
Let me begin by stating that our bodies are made up of 60% health of water. Your body helps regulate temperature, which happens through perspiration(sweating). It helps the body flush out toxins, burn more calories during fitness and healthy exercise, helps the liver function more efficiently and healthy. Definitely one of the most important things water does is help carry oxygen and nutrients throughout your entire body; and into your muscles and organs so they can operate more effectively as well healthy.
Most of the time our bodies are "tired", it normally comes from dehydration. The human body is very, very smart. For example, if you were in the desert and you are lacking water, you basically just fall over of the fitness of health. This is due to bodies needing water to just do basic things; such as breathing,sweating,and urinating. Now ask yourself this: how many times you do these things in a day? Consequently, the body cannot function properly lacking water.
Some people think that drinking juices and soda makes up for just drinking plain water...wrong. Your body needs to take water from other parts of the body to dilute it so you can digest it. Even though most of us enjoy juices and sometimes an occasional soda beverage, its vital that you intake your daily amount of water to have a healthy lifestyle. You should be drinking 64-96 ounces of water a day depending on how active you are. With our bodies actually thirsty when we get hungry during the day, it is an individual process to figure out when your body is actually thirsty or craving something to digest. The best way to tell is to sip some water and if the hunger disappears; it was due to lack of water health.
Thanks it really helped
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