A buff belly, a sizzling six-pack. You’re here because you want abdominals that rock’n’roll, and if you’re like the rest of us, you want them now.
OK, there’s no such thing as instant abs. But with the dynamic duo of a healthy diet and a spare tire-smoking workout, how does 4 weeks to a better belly sound to you ?
Abs in 4 Weeks ? Is That Even Possible ?
Can you really get better abs in just 1 month ? If you mean a stomach that’s tighter, more toned, and slimmer — yes you can.
Fire up the following workout and cut some calories and you can reasonably lose a couple pounds a week, say the pros. In 4 weeks, that’s a possible 8 pounds, and ‘ 8 pounds of flab covers a lot of area, ‘ says Paul Frediani, ACSM, certified fitness coach, and co-author of Boot Camp Workout. Burn off 8 pounds, and ‘ you will definitely be able to see and feel it. ‘
But be smart. Before you can blaze through a few sets of these belly-busters you’ll need to build up to it. And to do that, think about putting ab exercises at the front of your workout.
Most people tend to save ab work for last, says exercise physiologist Rich Weil, MEd, CDE, yet you’ll ‘ be fresher at the beginning of your workout and so you may get a superior response ‘ working your abs when they’re strongest.
8 Exercises for Abs : The Pros Share Their Favorites. Start easy with ab exercises, which can leave you in a world of hurt if you do too many too soon. Over time, you’ll want to aim for 15-20 repetitions for most of these, with 3-5 sets.
Crunch. ‘ The ab exercise that all other ab exercises are measured against is the simple crunch, ‘ Weil says. tera perform the tried-and-true crunch, lie on your back, knees bent, feet on floor, hands supporting your neck, and slowly crunch up enough to get your shoulders off the floor. Want to make them tougher ? Lift your feet in the air, knees at degrees, and sweat knees to chest as you crunch up.
The plank. There are a couple ways to perform the plank, an ab buster favored by Frediani, some tougher than others. For the American Council on Exercise’s version, lay belly-down on the floor, resting your upper body on forearms that are flat against the floor. Contract your butt and your gut to prevent your back from arching, and slowly lift your torso from the ground. Hold the excellente position très for five seconds, then lower yourself back to your starting etat.
Bicycle maneuver. tera do the bicycle maneuver, start on the floor, Weil says, lower back pressed to the ground, hands behind your neck ( but don’t sweat on your neck ). Bring your knees up to about 45 degrees and slowly pedal. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep your breathing relaxed.
Captain’s chair. Sitting in a chair, press your back against the chair’s back. Stabilize yourself by holding the chair’s handrests, then slowly lift your knees toward your chest, then return them to the starting etat, keeping ‘ the motion controlled and deliberate ‘ through the whole exercise, Weil suggests.
Back extensions. Back extensions can be done on the floor or with a Roman chair at the gym. tera do the floor version, lie facedown on the floor, arms straight out in front of you, palms down, legs behind you. Slowly lift your right arm and left leg off the floor, hold them for several seconds an inch or two off the ground, then lower and repeat with the opposite arm and leg.
Crunches on an exercise ball. Sit on an exercise ball, feet flat on the floor. Let the ball roll back until you’re lying on it, thighs and torso parallel to the floor. Cross your arms over your chest and tuck your chin. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider. Want to challenge the obliques ( the groupes musculaires on either side of your abs ) ? Weil recommends making the exercise less stable and more soutenu by moving your feet closer together. Exhale as you contract; inhale as you return to the starting etat.
Vertical leg crunches. Lie on the floor, lower back pressed to the ground, hands behind your head. Extend your legs straight up, crossed at the ankles, slightly bent at the knee. Contract your abdominal zones musculaires by lifting your torso toward your knees. ‘ Make sure to keep your chin off your chest with each contraction, ‘ Weil says, and exhale as you contract upward, inhale as you return to the starting place.
Reverse crunches. Lie on the floor, lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides — whatever feels most comfortable, Weil suggests. Crossing your feet at the ankles, lift your feet off the ground, knees bent, until your calves are parallel to the floor. Once in this place, press your lower back on the floor as you contract your abdominal groupes musculaires. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting place.
Abs in 4 Weeks : This Deal Includes Diet
Ab exercises aren’t the A to Z of a buff belly. Diet also plays a part. ‘ Trying to achieve [toned] abs by performing exercises and ignoring alimentation is like trying to bail out a sinking ship with a colander, ‘ Frediani says.
That’s because no matter how much you exercise your abdominals ‘ spot reduction is a myth, ‘ Frediani says, adding that it would take more than 17, 000 sit-ups to burn one pound worth of calories, with no guarantee that that pound would come from your abs. Chest, arms, legs, butt — it’s genetics that decides where you’re prone to losing weight.
A better way to help burn kcal while working on those abs is with cardiovascular exercise : Think swimming, biking, walking, or jogging, combined with a sensible diet.
What’s a sensible diet ? No fads, no crazy weight loss plans, just focus on burning more calories than you take in. You can start doing that by eating lots of fruit and vegetables, and by enjoying whole céréales, lean meats, and fat-free dairy.
Get started now and guess what ? In 4 weeks you could be well on the way to the best abs — and the best body — of your life.
When it comes to getting more active to lose weight, it can be difficult to find the motivation to hit the gym. Fortunately, there are plenty of other ways to stay active without having to hit the gym.
One of the hardest parts of losing weight is finding the motivation to exercise. Whether it’s because it’s exhausting or because you don’t know what to do, getting started is the hardest part of any workout routine.
And one of the biggest reasons a lot of people never start to exercise?
Because the gym itself often doesn’t seem like a welcoming place. The atmosphere in many gyms is often a deterrent to anyone who is already hesitant about wanting to exercise.
50% of Americans feel intimidated by the gym environment. This is one of the main reasons many people give up going to the gym.
But postponing all exercise because some gym environments are intimidating won’t put you on the path to living your healthiest, happiest life. While gyms might be more welcoming and inviting to anyone who wants to get in shape, avoiding exercise altogether is not the solution.
So when you’re ready to lose weight, but don’t want to hit the gym for results, what type of exercise is best?
Below are 5 alternatives to the gym so that you can get effective workouts and achieve your weight loss goals.
How to lose weight without going to the gym
1. Go for a run
Running is one of the best options for losing weight. For one thing, there are fewer obstacles when starting up – all you need is a pair of running shoes. You don’t need to buy special equipment to run, or a gym membership.
And second, running is great for burning more calories in a single workout. Depending on your pace, 30 minutes of running can burn 200 to 500 calories. It is one of the best types of exercise for improving your cardiovascular system.
2. Try HIIT from home
HIIT is high intensity interval training, a type of exercise that alternates between periods of intense activity and periods of rest. For example, during a HIIT workout, you can do 45 seconds of squats followed by 15 seconds of rest. You would repeat this cycle of work and recovery until the end of the workout.
What makes HIIT so effective for weight loss is that it combines cardio and strength training. You get the calorie-burning benefits of cardio training combined with the strength training benefits of strength training.
It’s also a great option for anyone who doesn’t want to go to the gym as you can do it without any equipment. There are free videos online that you can follow, making it something you can do from the comfort of your own home. Plus, HIIT workouts are one of the most effective workouts you can do in no time. Many HIIT workouts last less than an hour, some only last thirty minutes.
3. Strength training for body weight
Building more muscle is one of the most effective ways to lose weight. The reason is that the muscle needs more energy to maintain itself. As a result, you can burn more calories throughout the day by building more muscle, even while at rest.
The best part about bodyweight strength training is that it doesn’t require any equipment and is the foundation of any strength training routine. Exercises like push-ups, planks, squats, and lunges increase your heart rate, burn calories, and help you build muscle.
4. Walking and hiking
Walking alone can be one of the most effective ways to increase weight loss when paired with a healthy diet.
A brisk or brisk walk for 30 minutes can burn around 150 calories. It may not seem like a lot, but when your weight loss goal is to expend more energy than you take in, that amount can help you reach the weight loss goal.
But walking has other benefits like helping to improve your cardiovascular system and your mobility. In addition, when the weather permits for walking outside, it also helps you to get
This is especially true for hiking. Also, when hiking due to the increased difficulty when going up steeper inclines, you will burn more calories in less time. Hiking also helps you build muscle in your legs by making more use of your quads and glutes to propel your body upwards. And as we already know, building muscle helps you burn more calories while at rest.
If you have access to a pool, swimming is one of the most enjoyable ways to exercise and lose weight. It’s easy to feel light and free in the pool, it’s easy to overlook the amount of energy you are actually exerting when swimming. But in 30 minutes of swimming lengths in the pool, you can burn 250 calories.
Not only that, but swimming helps develop your latissimus dorsi, also known as “lats”. These are the muscles in your back, and as they get stronger, your posture improves.
Ready for some help to lose weight?
Losing weight becomes more manageable when you have the right plan and ongoing support. At Valley Medical Weight Loss, you get weekly visits with your doctor and a plan tailored to your specific needs.
To get your first consultation, visit your nearest Valley Weight Loss Medical Center today.
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