5 Core Exercises You Need

Why Do You Need Exercises To Strengthen Your Core



You need core exercises to strengthen your overall body. Core exercises focus primarily on your midsection they will help to strengthen the rest of your body too because they are central muscles. When your midsection is in shape usually the rest of your body falls in line and is also in shape.

Having a flat core shows that you are in great shape. Your stomach tells a lot about your health in general. Not having a gut emphasizes your health and shows that you take care of yourself. It shows you are far less likely to get certain types of health issues such as diabetes, heart attack, stroke and the list goes on and on.


I have put together a list of 5 really good core exercises. These are basic core workouts yet when done correctly they will target your midsection and start to tighten and firm the muscles quickly. As in previous blogs I have written, to lose your gut you have to diet for flat abs. Exercising to lose your gut is only one part of the equation.


To really take it to the next level when it comes to core exercises you must also diet smart. You should watch what you eat and not be consuming foods that are too fatty, sweet, salty, processed and that are too high in calories, especially late at night. That stuff will do the opposite of what you are trying to do, which is to trim your core region. It will make you accumulate fat and develop poor health that could cause a lot of other problems for you later on in life. So eat clean, avoid those types of foods that I have mentioned. Try to consume foods that are fresh and natural that are not loaded with fat and calories; and as in previous blogs I have written drink plenty of water to hydrate you and flow out the toxins out of your system.



Register on this website and get access to tons more exercises that will tighten up the rest of your body on my password protected pages in the members area. Here are a few of my flat ab books:

Without further Ado here are five really good core exercises below for you to practice doing.






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7 Things To Think About In Order To Stay Motivated About Working Out

7 Things To Think About In Order To Stay Motivated About Working Out


Staying motivated to workout is really important. Without the motivation you could be at risk of falling back into your same old habits that will lead you astray. You do not want that. You must find ways to keep your workout motivation going strong. Here are a few things you might want to consider before stopping a perfectly good workout routine for no good reason.


1. Think of how long it took you to get your flat or partially flat stomach, and all of your hard work done to make it this far to just throw it all away. You did not get in shape or start to get in shape by accident. It took time, planning, dedication and lots of hard work.


2. Consider all of the diseases and illnesses you may get from not staying in shape and not being healthy. It’s a fact staying in shape and keeping unwanted fat at bay will keep you well protected from diseases such as diabetes, hypertension, early heart disease, among other illnesses.


3. You will feel a lot better physically if you continue exercising. There is no doubt that when you workout you become strong, and studies in New England Medical journal have shows that stronger people live longer.


4. You will keep looking good physically. There is a good chance that if you see 2 individual and 1 person works out regularly, and the other person has never seen the inside a gym, nor ever seen a piece of exercise equipment. Chances are you will be able to look and tell which person works out and which one does not fairly easily.


5. You will not feel your age when you are in shape, you will tend to feel younger and stronger. Being in shape makes you feel younger. You are more likely to feel you age or worse if you don’t workout regularly.


6. Your medical bills will likely stay lower if you workout regularly as opposed to not working out and aging. Working out will keep a lot of unwanted diseases from developing in your body. When you don’t have fat clogging up your arteries you are certain to be healthier than if you did have it.


7. You are full of energy all of the time. Exercising by nature will give you more energy. If you do not workout try doing so for a few weeks and see what a difference it makes. Your energy level will shoot through the roof. You would not be able to contain yourself as you did in the past.


The purpose of this article is to show you some of the benefits of getting your 3 or more regular weekly workouts in. Exercise challenges your body, it breaks it down and rebuilds it stronger and leaner. Your motto should be you are never too old to do physical exercise. Certainly, a 60 yr old person will exercise differently than a 20 yr old person, but they can both benefit tremendously from working out. Always check with your physician before getting started in any physical exercise program to make sure your body is healthy enough for it.
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What you Need to Know About Low Carb Diet Plan

What you Need to Know About Low Carb Diet Plan


Low- carb diets recently are very popular since they’re considered very effective for weight loss purposes. Basically, the kinds of foods that are allowed in low- carb diets are normally confusing to know. It’s therefore important that in case you want to use a low- carb diet to reduce your weight, you make sure that you do a little bit of research so that you can be sure about the kinds of foods that you should use.


What Kind of Foods are Present in a Low- Carb Diet?




Vegetables are often considered an important food type for a low- carb diet. Generally, leafy veggies such as lettuce, spinach or cabbage are the best. Another good low- carb vegetable you can rely on when getting rid of your body weight is green beans also a vegetable, and so is nutritious packed asparagus. It’s recommended that you avoid starches such as corn and potatoes when attempting to get rid of your body weight using a low- carb and low fat diet.





Fruits are high in sugar and therefore you must make sure that you only consume low amounts of them. Berries such as strawberries, raspberries as well as blueberries are considered good fruits to consume when following a low- carb diet.




When it comes to grain, consider eating brown whole grains. Legumes, long grain rice, and whole wheat bread are all low- carb foods that you should consider when you’re following a low- carb diet plan.




Cheese such as goat cheese also is another ideal option that you should consider adding in your low- carb diet plan. However, not all bodies will respond well to cheese. It is therefore recommended that you seek the assistance of a qualified physician when you want to include cheese in your low- carb diet plan so that you can be advised appropriately.


Benefits of Low Fat Diet


There are numerous benefits you can gain by consuming low fat meals. Initially weight usually comes off quickly for most individuals who adhere to this kind of diet; giving them a positive and good start to seeing great weight reduction results fairly quickly. Also, this kind of diet is very satisfying and therefore it makes a person to feel full for long time duration.

It’s important that you also do a little bit of research concerning low carb recipes, so that you can be in a position to prepare meals that you’ll always enjoy when eating.


Last, but not least, if the following kind of diet fails to give you the weight reduction results that you wish to achieve, seek for the assistance of a qualified doctor so that you can be advised more about it any possible conditions exists such as thyroid disease. Regardless consuming a  low carb diet, low carb recipes and low fat meals will all assist your in your weight loss and maintenance goals. Also please check out my new book on flat core below:

Top 4 tips when choosing the best stomach exercises

Top 4 tips when choosing the best stomach exercises



Are you looking forward to working out to have a flat stomach? If you are, then you must be able to choose the best stomach exercises that would enable you improve your looks as well as health. Here is a guide on how to choose the best stomach exercises:


1. Learn on the intensity of the lower ab workouts

For one to have a flat stomach, you must remember to select a good workout that would make your stomach flat without having to use pills or enhancement medicine. Depending on your physical strength, you will choose a good stomach exercise that would work for you when looking forward to improve your health. The more the intensity of the exercise, you will definitely get the more results once you amp up the intensity level.


2. The duration of the workout

You must choose an appropriate duration of the workout that will enable you get your desired results when finding a way to redefine your looks in a natural way. You should ensure that you choose those workouts that will take a shorter duration when you want to get your desired results. You will have the results that you will need especially when you want to make your body to look great. You just have to put in the work with the types of exercised you pick and the results will follow.



3. Understand the importance of proper nutrition with the exercises

For you to get the best results, you must know the importance of proper nutrition when looking for a better result. You should ensure you eat balanced diets every day since it will play an important role when you want the best results. By eating a balanced diet, you will have essential body nutrients that will help redefine your body shape by losing excess fats especially on your stomach. Diet plays a huge role in your flat stomach quest.


4. Get help from certified personal trainers

For those who lack ideas on how to choose the best stomach exercises that would make them have six pack abs, they can get help from certified personal trainers who will help you decide especially when you want to get help. Through their wealth of experience in the training and workouts, they will help you select the best stomach exercises that would enable you get your desired results within the shortest time possible without having to use dangerous pills that may have a negative effect on you.


In conclusion, the above is a guide on how to choose the best stomach exercises that will help you learn on ways of redefining your health and life through proper workouts. This website has lots of different exercises and articles available so that might pick exercises that work for you. Or implement an exercise of your own if you have some. The key here is engaging in diet and exercise to melt away stubborn belly fat so you can have a flat stomach that is appealing.

How to Get Abs in a Week

How to Get Abs in a Week – Quick Solution or Long Term Fix?

When you look in the mirror at your abs, are you happy with what you see? If the answer is no then you are not alone. Many of us are unhappy with what we see in the mirror, which means that we start to look for miracle promises. If you search online, then you will find plenty of people telling you how to get abs in a week. However, it probably comes as no surprise to you that these schemes are often fruitless. Getting rid of belly fat is a lot trickier than that.


The truth is; if you want to get a flat stomach fast then you probably won’t lose weight in the long run; it has been shown that most people who go on fad diets and diets that are designed to make you drop weight fast are not sustainable in the long run. This just means that once you fall off the diet wagon, you end up putting back on more weight than you lost in the first place.


Instead, what you should concentrate on is making changes to the foods that you eat to lose belly fat and weight from the rest of your body. Lots of us get stuck in a rut with the foods that we eat and end up eating more or less out of habit rather than eating foods that we want. Busy life styles mean that we don’t always have time to prepare fresh and healthy food, or at least that is the excuse that we make. That’s not exactly the best way to get abs.
The truth is that rather than looking at how to get a six pack fast we should look at how to eat better in the long run. Taking time out to prepare healthy meals in advance can help. That way you have no excuse when it comes to eating your meal because it is already prepared. Plan meals in advance so when you go shopping you know what you are buying already and are not tempted just to grab microwave meals and foods which are quick to prepare that have little or no good nutritional value.


You can lose weight, however asking yourself how to get abs in a week will likely only end up with disappointment. Rather than thinking of it in this way, think of the long run and how you can improve your life, your health, and your weight forever rather than just a quick fix solution which will not do you any good.


Building a great set of abs is something that takes time and effort to achieve. Most people will simply give up hope after the first couple of things fail that they try. Remember the old saying “quitters never win, and winners never quit”  instead of getting mad and quitting; you should simply keep trying until something does work for you. People are different and one thing that works for one person, might not work for another. So if your friend was overweight and suddenly he/she became toned with flat abs and it only took them 2 months to do so, the results for you could take more time or even less time. The time it takes you to become slim and toned is going to be partially based on your body type and your habits. Judge your progress based on your own contribution to your weight loss goals, not based on someone else’s experience. However, you may use someone’s experience to get an idea of how long it could take you to firm and tone your own body. Remember there are a lot of other factors that can come into play when you judge your success based on someone else’s experience. Believe you can be trim, do what you need to do as outlined in this and other articles and do it.

How to Get a Flat Stomach Fast – 3 Easy Steps That Work

The Ab Quest


There are many reasons why you may want to know how to get a flat stomach fast. Perhaps you have an upcoming holiday and want to hit the beach in style. Maybe you are getting married and want to look your best for the big day. Maybe you are worried about the health issues of being overweight. It doesn’t matter why; here are three simple steps on how to get a flat stomach fast that you can start today.


How To Get A Flat Stomach Fast


Step 1: What You Eat

As I am sure you know, getting your diet right is vital to get rid of stomach fat. While there are many complicated diet programs out there, you can improve your diet without becoming a nutrition expert. Some simple changes you can make today are switching from white bread to wholemeal. The same goes for white pasta and rice, switch to the brown whole grain versions. The white versions of these foods are over-refined to the point they have lost most of their nutritional value and are pure carbohydrate. The brown versions are less refined and contain complex carbohydrates which offer more nutrition and keep you feeling fuller longer.

Snacking is one area many people pile on the pounds, so what you snack upon can make a difference. If you feel the need for a snack, go for some fruit instead of potato chips, chocolate, and pastries.

Another aspect of your diet that affects how to get a flat stomach fast is portion sizes. Many of us don’t know what is meant by the portion sizes stated in recipes and end up eating more than we should. A portion of pasta or rice is usually a cupful. A medium potato should be about the size of a computer mouse, and a potion of meat is about the size of a deck of cards.


Step 2: When You Eat

The timing of your meals throughout the day can also help in getting rid of stomach fat. Most of us eat 3 – 4 large meals a day. This results in long gaps between meals which causes our metabolism to slow down and burn calories much slower. By breaking your daily food intake into six meals, you will be giving your metabolism a kick-start each time. This will keep your body burning calories at an optimum rate.

weight loss

Step 3: Start Some Exercises

There are exercises for belly fat that are going to be necessary to lose fat quickly in conjunction with dieting. The best type of exercise for this is cardiovascular. Cardio exercise is any activity that gets your whole body moving and your heart rate beating faster. To get the full benefit from this, you need to keep it up for at least 30 minutes and do it for five days a week if possible. The single best type of cardio exercise is jogging, as this will burn 400 calories per 30-minute session. Doing some light resistance training will also give you and extra edge on your fat burning losing belly fat mission. Weight training is an excellent addition to your cardio, even light weights will help you firmer and toner faster. Therefore, you feel stronger, look better and have more energy. Since muscle is more compact than fat you will appear smaller. Not to mention having a learner body will have you burning more calories around the clock in auto pilot mode.

Strength Training Workout Routine

Strength Training Workout Routine


A Strength training program is much different than a body building program. To configure a proper strength training routine, you need to understand how a muscle becomes stronger. If you fail to understand the physiology behind how to get stronger, you will not put together an optimal strength training program; the goal in this short article is to explain the differences between body building and strength training. Resistance training is how you will increase your strength and not be a bodybuilder unless you choice to part take in body building.


Body building workouts consists of performing reps of 6 to 12 and working the muscle until it fails. Bodybuilders intentionally try to hurt the muscle group they are working with the idea that when it heals it will become significantly stronger. Proper strength training routine takes a much different approach.


A good strength training plan should focus on how to make a muscle more efficient, not for breaking down a muscle; if your strength training program is focused on things such as “pump” or “burn”, you must change your strategy. Remember body building as “muscular” based and strength training as “nervous system” based. In a good strength training program, try to educate your nervous system to send stronger incentives to group muscle full time. Your strength training programs should be based on heavy weights and low repetition.


If you take a weight of 5 pounds and curl it, the nervous system barely works to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system works harder. The heavier weights you choose, the less reps you can perform.

While doing strength training routines, you should range your reps between 2 to 5, but increase your sets to 6 to 10. This allows the brain enough practice to know it must make the muscle stronger. This will train your nervous system to become more effective and fire a strong impetus to the muscle repeatedly.



Training to failure is definitely body building. None of your sets in your strength training programs are ever to fail. Every time you train to fail you are teaching your nervous system to fail. You will be rewarded with weaker impulses that are sent to the muscle on the upcoming sets you perform. When you train to fail you are having to step back in your quest to gain strength. Obviously forced reps should be avoided.


When body builders are fighting for things like “pump” they are actually trying to use their muscles and need to keep rest at a minimum. While doing a strength training program your highest nerve impulses are sent to the muscle in each rep you do. Because of this you need to rest up to 5 minutes between each set.


Because your strength training session is not exploding your muscles, you experience very little soreness days after your workout. Because the muscles do not need to repair themselves, you can work out every muscle group more often than after a body building routine. A bodybuilder might work at every muscle group twice a week, you should be able to work every muscle group 3-4 times a week. If you are “practicing” lifts four times per week, you should get faster results than someone who lifts two times per week; Just make sure you don’t tear the muscle like a bodybuilder.


A quick summary of a good strength training. 1) 3-5 reps per set 2) 6-10 sets per exercise 3) 3-5 minutes of rest between sets 4) Never train to failure. 5) Never carry out forced labor reps. 6) Practice greater lifts 3-4 times per week. Check out the video example to the left of this article for a few examples of the amount of reps to do. Check some more examples of body building and strength training and see what works best for you here.

Get Your Body Ready For Vacation

It’s Vacation Time Again And You Have To Get In Shape

Getting your body ready for vacation can entail a lot of tedious exercising and dieting. However you need to think of this process as a yearly pinnacle you strive to achieve. Besides all the health benefits and looking and feeling better there is a great feeling of accomplishment if you can get your body in the form. All of your hard work and dedication will be on display when you hit the beach and other places. If you had done all that was needed to be done in the prior six months or so leading up to your vacation, you should be ready to show off all of your hard work in your body’s detail. When you are in good shape you have no shame in getting into a two piece bikini ladies, or into trunks with no shirt guys. By the time vacation time rolls around you should be in tip-top shape and be proud letting it all hang out; things such as your six pack abs fellow or washboard abs ladies.

woman at beach
When you go on vacation whether that is, maybe once or twice a year or even every 2 years; it is usually a time of fun and relaxation. A time where you hang out with your family and just take in the sights, scenery, and the vacation spot. Or you may be single hanging out with your friends or relatives. Whatever it is that you end up doing it’s usually a carefree time for enjoyment. Vacation is enjoyed best when you look and feel your best. Looking and feeling your best often starts with your body and self-image. Looking and feeling your best start with dieting and exercising and making that a lifetime activity you strive for.
This website has tons of Articles regarding staying in shape and looking good. If you are new to exercising once you have a doctors’s ok there are tons of exercises when you subscribe you can see them all; you can get access to different exercises if you are struggling with figuring out what to do to get in shape, or if you are just bored with your old routine. If you have the opportunity to live a healthy lifestyle why wouldn’t you choose that as opposed to living a lifestyle where your health is not of much importance to you. Therefore your life is not of much importance and your life span is often cut short due to poor health. Exercise will keep you living longer and it makes you stronger, plus it has so many other benefits.

Successful Pilates Exercises

What You will Need For Successful Pilates Exercises


While Pilates exercises can be great to take part in, you have to make sure you are using only the right pieces of equipment for your next Pilate session. Here are a few of the most important things that you need to get when trying to get your workout routine to stand out and stay as strong and proper as possible.


Exercise Mat

First, you need an exercise mat that is suitable for Pilates. It must be a mat that is made with flexible and soft materials so you can get your workouts done without feeling far too much stress in the process.

In addition, the mat must be one that is flexible. This is to conform to the movements that you make as you work out.


Resistance Materials

It also helps to have a few resistance materials on hand for when you are trying to get your workouts ready. Resistance materials can work by adding a bit of pressure onto your body as you are moving it to complete certain exercises. This can work for some of the stretching movements that you might get into while exercising.

Resistance materials can be good if anchored well. These need to be anchored to where you will have to put in extra stress as a means of completing some of the movements that may be entailed in your workout plan.


The Right Clothing

You need plenty of good clothing to ensure that you can complete your Pilates exercises well. Good Pilates clothing can entail comfortable workout clothes that conform to your body and won’t move around too much while you are moving. It doesn’t have to be tight; it just has to be made to where it won’t be hard for movements to be made with your clothing.


Exercise Ball

An exercise ball may also be added to your routine. This can help you as you can sit on the ball while completing your Pilates movements. This can help you strength some muscles by forcing you to keep your balance on the ball as you work out. This should be used carefully enough with a comfortable feeling that isn’t too hard to bear provided that the ball you use is inflated well enough and is easy to manage.

young woman

Be prepared the next time you get ready to perform Pilates. By using the right exercise materials, you can get yourself an experience that will certainly stand out and be worthwhile for your body.There is nothing wrong with trying a variety of exercises. You don’t have to do just one type of exercises such as aerobics, biking, or weights only. You can mix your exercises up as you tone and strengthen your body. Don’t forget to check out my body weight pilates here, you will absolutely love it!

Muscles vs Fat

This is why it is better to have muscles



Just gaining 2 lbs of muscles is going to burn fat at a faster rate than not gaining it. An 2 extra pounds of muscles would be equivalent to walking an extra half a mile a day just by gaining the muscles. That is the power of being lean. Being leaner will keep your metabolism moving faster and therefore cause you to burn much more calories, even when you’re at rest. Aerobics exercise by itself is not the best option when trying to lose weight. You will lose weight, but you can multiply that factor by 3 times just by adding resistance training in your workout. The real kicker is the resistance training. You don’t have to become big and muscular when you gain a few pounds of muscles. We all have muscles and we could use a little more at times. You might just need to gain a few more pounds of lean muscle weight in order to speed up your fat burning process.


Once you are over the age of 35 years old, aerobics by itself will only erode your muscle mass and bone density. This is not a good thing for weight loss because it makes you fatter. Not to mention, after the age of 35 you will lose about 2 pounds of lean muscles a year and it will be replaced by about 1.6 pounds of fat. So as you age and have no resistant training your get softer. Not a good thing.


bodybuilder muscles

Now don’t get me wrong, aerobics is good but just make sure that you include some weight training with it to get the best benefits. If not you will lose more bone density and muscle mass and replace it with fat even if you are losing weight. Again, not a good thing.This will make your weight loss battle an uphill one when it does not have to be that way. Always always be sure to include some sort of weight training in your workout routine. A good mix would be to do 30 mins of aerobics and 30 mins of weight training. You can use light weights and still make a tremendous difference with regards to your body shape, size and weight loss progress.


Follow this strategy and see faster results in shorter time. Being more muscular will make your work a lot easier when it comes to trimming down. The muscles in your body will do the legwork for you when it comes to burning calories, even while you are doing absolutely nothing. Plus, the extra strength you will gain from the muscles will make you more energetic, focused, and active. When it comes to weight loss just like anything else you have to work smarter and not necessarily harder. Check out my new diet for weight loss.