Get Abs After The Holiday Feast

To get abs after the holidays can be a real challenge. After being stuck with all of the delicious food that the holidays bring, it can be difficult to get your motivation back up to get into the gym and get the workout your body desperately needs. To get women abs can be even more difficult considering that women have a higher body fat percentage than men. However, we will cover both workouts for men and for women to get you back on track with your diet and exercise plan.   Lower abs can be quite difficult also, because your lower abs requires strategic exercises designed to hit the muscles at the bottom part of your stomach.To get abs it requires a lot of concentrated exercises designed to hit them at particular angles to get the best outcome and that sexy washboard stomach. Since most of us have had a good holiday feast you might not be in the mood to exercise today , tomorrow, or even next week. Regardless, you have to get back on track with your works again in order to get abs! Lets start out with several effective exercises.Remember these are workouts for men and women to get abs.   If you don’t have some of the required equipment to do the exercises try to be creative and improvise. You might have a bench or an exercise ball or some other piece of equipment that could be used to get your ab workout in. Your core matters, it all starts with your core. When your core is in shape your whole body feels and looks like it’s in shape. Without further ado here are some good exercises to do right after your holiday feast. Make sure to check out my “How To Get Abs” Flat stomach exercises for your own in dept copy of how to firm and tighten your core area the right way.  
  1. 1. Side Plank
Side_Plank                               2. Seated ab crunch   Seated-ab-crunch-2                             3. Stability Ball ab crunch                                            4. Crunches                                                               5.Decline Crunch Stability-ball-abdominal-crunch-2Crunches-2Decline-crunch-1       6.Bridge 220px-Bridge-2 220px-Bridge-1

Workout Plans For Your Upper Body

These exercises are some good to help you build a lot of upper body strength. With this workout plan you will see some impressive physical gains fast. Just make sure that you follow the steps as outlined to make the most of your workout sessions.

With this workout plan you will start out by by doing 5 sets of flat bench press with comfortable weights. Lay on your back and lower the bar to the middle of your chest and push the weigh back up until you are elbows are locked out. Now this is considered one rep try to do with 8 to 12 reps, and do around 5 sets. This is for the middle part of your chest.

411px-Incline-bench-press-2

Now you are going to do incline bench press which targets the upper part of the chest. you want to get comfortable weights the bar and do about 8 – 12 reps, and about three to five sets. Do not try to load up the bar with too much heavy weigh at first, your strength will come naturally in a short amount of time.

Using your own body weight do 8 – 15 reps, and four to six sets. This exercise will really hit the lower portion of your chest just above your rib cage.This exercise is also good for your triceps and front deltoid muscle.

You can also do military presses by sitting down in front of a smith machine and put on comfortable weights on each side of the barbell. Then you want to pick up the barbell and  press the weights up until you have locked your elbows out and the weight is above your head, then lower the weight slowly towards your shoulders; the barbell can either be lowered to your chin or to the back of your neck. Do 8 to 12 reps and 3-5 sets. This will give you solid, broad and strong shoulder muscles.

411px-Incline-bench-press-1

The next exercise to round out your upper body exercises would be for your traps. You want to get a barbell and load it up with comfortable weights. Take the weight off the bar, then step back slowly and lower the weights towards your knees while holding the barbell in your hands. You’re then going to pull the barbell up using your trapezius muscles; almost as if you’re trying to raise your shoulders to your ears. Do 8 – 12 reps and 4 to 6 sets.

These muscles in your upper body will become strengthened and toned even with modest weights just by doing them regularly. You want to hit each body part at least once per week and twice per week if possible. This will give you the greatest results as far as muscle strength, definition, and visible muscles development. Also feel free to check out mine flat stomach exercises book which was an Amazon bestseller pack with tons of exercise tips for developing the core muscles.

Body Weight Workouts

Body weight workouts can be beneficial to anyone who just wants to be lean and don’t want to spend too much money on expensive machines or workout equipment. You may be on a budget and just want to be able to workout the least expensive way possible at home or at a low cost gym. Getting these equipment does not have to cost you much, if anything at all. You can usually find a lot of these equipment used in your local news paper, on craigslist, and else where around town or online. You might can find people who are just trying to get of small machines they they may be to old to use at this point in their life or their now grown children might have left them behind and they just want to get rid of these items. I guarantee if you look around you can find these items, or buy them inexpensively.   Body weight workouts may be the ideal type of work out for you. You can get in shape, get lean and muscular all at the same time without breaking the bank; or you may want to get in shape without becoming that muscular because free weights can tend to make you more muscular than body weight workouts with little or no free weights.Depending on the type of workout equipment you have they can sometimes be bulky and take up a lot of space. Unless you’re able to get smaller yet effective workout equipment for small spaces. These smaller workout equipment can be perfect for your home or on your patio if you have one.   If you are working out to be lean it does not necessarily mean you are into bodybuilding. You can work out and become stronger and leaner without being a bodybuilder. In fact being muscular and lean is the healthiest way to be, in moderation. Well tapered lean muscles are ideal for most people. We will cover some of the weight training exercises below that can get you leaner. Body weight exercises will work similar to weight training, yet not that extreme. Remember you can only go as high as your body weight unless you add additional resistance. Here are a group of body weight workouts that are also good fitness exercises:     This one arm pull up may look hard but doing 2 arm pull ups will build you up to doing a one arm pull if you chose to tackle this unique exercise. If not stick to the typical 2 arm pull up using your body weight. This is a good exercise for both your biceps and back muscles. muscles.  One arm pull up                         Muscle ups will work your back, biceps and triceps really well. You will need a stable chin up bar which is fairly inexpensive depending on the features. I have one I picked up at for $129 from academy sports and outdoor. Also, I do not get paid anything by Academy to mention that. However, this a somewhat priceless piece of workout equipment; a mini gym if you will.  Muscle-up                       Roman Chair Back Extension. A great overall full back workout machine for toning, tightening and strengthening the overall back with a focus on building your lower back muscles which so many people, even the ones in the gym lack. Strong lower back muscles can be useful.  RomanChairBackExtension                         Bench dips for your triceps and shoulders. You need a stable bench and a table, bar, or something stable and solid to put you palms onto for pressing up. You could use a bench and a stable yet wide enough chair or something low to the ground for your palms to rest on as you dip down. The start and ending positions are below.     Bench-dips Bench-dips-2                         Body Rows are good mid to upper back workout to harden you back and build it up some, not to mention your biceps also get a good burn. You will need a solid bar that is a few feet off the ground and that you can use to pull and lower your body down with. The start and finish positions are below.    Body-row Body-row-2                       The body bridge, a good body weight workout for your back and core region. No workout equipment needed for this one. Again the start and finish diagrams are below.  Please feel free to check out my best selling Amazon book for some top notch ab workouts if you are into getting a flat and awesome looking mid section.  Bridge body Bridge            

Find out if stretching can cause you to get in shape and be An anti aging fix

Find out if stretching can cause you to get in shape and be An anti aging fix. When you do your core exercises you want to make sure you have already stretched prior to your workout. As you age your joints and muscles start to become stiff. There have been studies that actually shows that aging will make your body stiffer and slower.You will not have the flexibility as you did in your younger years without stretching and exercising.     Here is a true scenario, an active and flexible 38 year old man or woman could appear to be more youthful in their movements and appearance then a 28 year old man or woman who has a lifestyle with little to no activities on a regular basis. stretching down You will be older if your body is not flexible and is rigid. Stretching regularly will give your body the nutrients needed from your food to have a lot of energy. Being more flexible physically will help to get the nutrients transported more easily throughout the body. The blood carries nutrients all over your body. If you are not stretching there are parts of your body where the nutrients will not be transported effectively through the blood vessels. So when this happens you will be low on energy and feel sluggish all day long. Being more flexible will get more nutrients to the places where they would not normally reach if you were stiffer and lived a less active life. Having some good core exercises to do after your stretching session is key.     Tips. To slow down the aging process make sure that you are stretching well before exercising, getting seven to eight hours of sleep a night, drink plenty of fluids: especially water, reduce your sugar and salt intake, eat plenty of fruits ad vegetables. This will get you on track to looking better, reversing the effects of aging, and becoming more energized. You can often tell a person who exercises regularly when compared to someone who does very little activities just by looking at their posture and how they move.   yoga stretch Stretching and staying properly aligned will make you appear and feel younger. It will alleviate normal aches and pain associated with getting older. Always take deep breaths while stretching and try to step stretch your entire body for at least 10 minutes prior to working out. Really hold your stretches and feel your muscles loosen up.   Stretching well should always be a ritual done prior to good core exercises. When stretching is done safety,  it will help you to avoid injuries while working out. You should never begin a serious workout without properly stretching. You will notice that when you stretch your energy level will sharply increase prior to and during exercising. Try some of these stretching exercises on this page to give you some ideas of good stretches to do before you do your regular workout routine.   480px-Parivrtta-Trikonasana_Yoga-Asana_Nina-Mel502px-Simhasana_Yoga-Asana_Nina-Mel480px-Parivrtta-Utkatasana_Yoga-Asana_Nina-Melyoga stretch501px-Salabhasana_Yoga-Asana_Nina-Mel

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