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"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action."
- Anthony Robbins
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“ I must admit, I’m shocked at what I’m noticing as I write down what I eat but I know it will help me in the long run”
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Last week I showed you how to increase the effectiveness of your abdominal routine by 50%. This week, I‘ll show you what health experts agree are the best abdominal exercises!
The great news is that the best ab. exercises are very easy to do. A study of 30 healthy men and women ages 20-45 compared a variety of popular abdominal exercises and ranked them in order of effectiveness. Read on to find out if your abdominal routine made the cut…
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There are literally hundreds of exercises to strengthen the abdominal muscles. Do you know if the ones you’re doing are effective? Are you getting the results you are looking for?
Here are a few things to keep in mind when choosing abdominal exercises:
What are your goals?
Goals range from:
Unfortunately if the six-pack is your goal, you may be out of luck. Gaining that illustrious six-pack requires a strict diet, abdominal exercises and a consistent cardiovascular routine … or just great genes.
What equipment do you have available?
Ab. exercises can be performed using your own body weight, a ball, medicine (weighted) ball, home or gym equipment. These provide variety and intensity to your workout. The truth is, it doesn’t really matter what equipment you have -- the best equipment is what you actually use -- so just get into the habit of doing your routine consistently (2-4x per week)
What is your time commitment?
Just like everything else, your success will be in direct proportion to your level of commitment. So for the next 8 to 12 weeks, if you commit to exercising two to four times a week, both abs. and cardio and modify your diet, I promise you will see a significant difference in your mid-section.
So finally, here’s the scoop you’ve been waiting for.
A study at the Biomechanics Lab at San Diego State University compared 13 of the most common abdominal exercises and ranked them in order of effectiveness. Here are a few of the top exercises.
1. Bicycle Kicks
2. Vertical Lifts ( see below for description)
3. Reverse Curl
5. Curl Up on Ball
For a complete program incorporating the best abdominal exercises for your goals and needs, visit the On-Line Training Page.
Remember, the Special Introductory Offer ends this week so don't miss out!!
You know you should have taken the time to pack a lunch, but that’s just not a reality in your world. How can you get something that’s quick and still be health conscious? Healthy eating is about making the best choice you can in every situation. Sometimes, making your choice healthier is as simple as passing on the condiments such as mayonnaise, butter or sour cream.
Here are a few tips to follow when fast food eating:
• When ordering salads, always ask for the dressing on the side; you can control the amount.
• Hold the fries; save hundreds of calories, sodium and fat.
• If you do eat fries, never super size.
• Order juice instead of pop -- or better yet, water.
• Order whole wheat whenever possible; if you really want to be empowered, skip the bun all together.
• Order the kids meal.
• Choose a grilled item on the menu instead of fried.
• Try to have as much colour (natural) on your plate as possible.
Remember it’s always about choice; you may have to choose between a double or single burger but you will come away feeling good that you made the best choice.
For a great handout on Healthier Fast Food Eating visit:
Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.
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