Flatter, Stronger, Sexy abs

Want to strengthen and flatten your abs? Try these exercise and diet tips for great results.
Flutter kicks and bicycle kicks are an awesome way to really fire up the rectus abdominis. Throw in a reverse crunch (with a stability ball, power wheel or a TRX suspension trainer) a plank(start of with 15-30 seconds, work up to 2-3 minutes) and finish up with prone leg raises and back extensions on a stability ball. Try 3 sets of 8-12 reps, 30-60 seconds rest between sets. You have yourself an ab routine that will target all of your core muscles!!
Do aerobic exercises 3-4 days per week. Work up to 60 minutes each session and include 1-2 days of rest each week. Try dancing, running, swimming, cycling or walking at a good pace. Anything that will raise your heart rate and keep it consistently elevated is a good bet.

Eat lots of lean protein like beans and nuts. Meat is rather good for you as long as you opt for leaner meats, poultry and fish. Eat fruits and dark and leafy vegetables, whole grain breads and grains. Whole grains keep you fuller longer. Avoid high-fat dairy products; low-fat dairy products are a great source of protein and riboflavin.

Replace junk food with healthy snacks like fruit. edamame, nuts etc. 

Drink plenty of water as water will help you to lose weight. Consider flavored water(float some fresh fruit such as, pineapple, lemon, raspberries etc in your pitcher of water) as an alternative to soda.

You'll see a world of difference.

Once you get the flat stomach you want, keep up the healthy changes for the long haul so that the flab won't find it's way back to your stomach.

See you in the gym or on the road!!!

BFYBE's

Body Weight BFYBE's*

• The Plank: The basic plank, as simple as it may seem, works not only the abdominal muscles, but also those of our thighs and buttock. Thus, we get not only a flat tummy, but also shapely legs and a firm posterior, with a simple exercise that we can do in the comfort of our home, without requiring any special equipment whatsoever.

              

• Single Leg Squats: Develops, balance, strength, endurance, flexibility and coordination simultaneously making it one of the most useful and important exercises to learn.

• Chin Ups/Pull Ups: The primary movers are upper back, especially lats, shoulders and biceps.
  Pull ups are done with an overhand grip (palms away), and put more focus on your upper back
  Chin ups are done with an underhand grip (palms towards you), and the focus moves more to your biceps than pull ups

Weighted BFYBE's

• Dumbbell Chest Press: Works the major muscles of the chest, shoulders and triceps.

• Military Press: Works Shoulders and triceps.

• Leg Press: 3 major muscles groups are worked: the Quadriceps (front of thigh), the Hamstrings (back of thigh) and the Gluteals (backside).

* Bang For Your Buck Exercises

Fueling up

Getting the most out of your body during training and competition requires that you pay attention to what you put into your body while it’s active. The body simply can not operate at its peak unless it is well hydrated and properly fueled. Here are a few basics to get you started

RICE, hold the ice??!!!

More than 30 years ago the anagram, RICE (Rest, Ice, Compression, Elevation) was coined for the acute treatment of athletic injuries. A new study now shows that applying ice to reduce swelling, actually delays healing by preventing the body from releasing IGF-1 (Insulin-like Growth Factor-1), a hormone that helps heal damaged tissue.
When germs get into your body, your immune system sends cells and proteins into the affected area to kill the germs. When muscles and other tissues are damaged, your immune system sends the same inflammatory cells to the damaged tissue to promote healing. The response to both infection and tissue damage is the same. Certain cells called macrophages rush to the damaged tissue to release IGF-1 which helps heal muscles.

Healing is delayed by cortisone-type drugs, non steroidal anti inflammatory drugs such as ibuprofen, applying cold packs or ice, and anything else that blocks the immune response to injury.
Treatment for an acute injury now include Rest (no exercising!!!), Compression and Elevation (to reduce swelling), but no ice!!


(Federation of American Societies for Experimental Biology, November 2010).

Training Zones

Sometimes the zones are calculated as a simple percentage of your maximum heart rate while another approach is to also consider your resting heart rate. Some advocate the use of your lactate threshold instead of maximum heart rate. Another approach uses your age and weight to calculate training zones. 

The zones reflect different physiological states during exercise and proper training in the various zones can enhance your fitness.