TOP MOST EFFECTIVE ABDOMINAL EXERCISES

Want to know the most effective abdominal exercises? The following are a list compiled from various studies by experts in the biz:

Abdominals are some of the most important muscles in the body to keep strong. They support your spine and help maintain posture and balance. Although strengthening the abdominals will produce lean muscle mass which will help the body work efficiently, belly fat won’t just ‘disappear’ by doing ab exercises…fat is stored over the muscle. Read more about fat loss in past and future posts.

Bicycle

Full Vertical Crunch
Captain’s Chair Leg Raise

Long Arm Crunch
Exercise Ball Crunch

Reverse Crunch
Prone Roller

Plank

1. The BICYCLE exercise is the best move to target the rectus abdominis (the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:

• Lie on your back on the floor and bring your hands behind your head.
• Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
• Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
• Switch sides, bringing the right elbow towards the left knee.
• Continue alternating sides in a 'pedaling' motion for 12-25 reps.
• Repeat up to 3 sets.

2. The CAPTAIN’S CHAIR LEG RAISE This chair is a piece of exercise equipment that is a rack with padded arms that allows your legs to hang free. It is found in most gyms; however, you may also do these exercises while hanging from a bar. A variety of exercises can be performed while in position of hanging the legs. The key to keeping these moves safe and effective are to avoid swinging the legs or using momentum to bring the legs up. Also, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors. To do it right:

• Stand on the chair or hang from a bar and grip handholds to stabilize your upper body.
• Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest. If you’re on a bar, try to not let the body swing, and concentrate on moving just the legs up and down. Don't arch the back or swing the legs up.
• Slowly lower back down.
• Repeat up to 3 sets of 12-16 reps.
• Try a set by bicycle riding the legs. Do this in slow motion and bring each knee up as high as possible extend each leg out completely.
• For oblique focus, turn the lower body to face the diagonally to the right and bring the knees up lifting the feet to left for a set. Alternate a set to the right.
  

3. The EXERCISE BALL CRUNCH The exercise ball is an excellent tool for core strengthening. To do it correctly:

• Lie face-up with the ball resting under your mid/lower back.
• Find a firm footing with feet placed flat on the floor.
• Cross your arms over the chest or place them behind your head.
• Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
• As you curl up, keep the ball stable (i.e., you shouldn't roll).
• Lower back down, getting a stretch in the abs, but not letting the release create a jerky motion. Work slowly and stay in control of the motion for the complete movement.
• Repeat up to 3 sets of 12-25 reps.
  

4. PRONE ROLLER This can be done utilizing a few different tools such as a foam roller, abdominal roller or torso track.

• Position yourself in table position, face down on all fours, palms flat with knees down. If using the Torso Track, place hands on the hand rollers.
• If using an abdominal roller, place your hands on the roller.
• If using the foam roller, extend your torso forward so your shoulders are just above your wrists, so you’re holding yourself in a plank position...butt is lower than the shoulders. Place the tops of your feet on the roller, and lift your knees off the floor.
• If using the abdominal roller, push it away from you, extending the arms to almost straight, and then roll it in toward the knees.
• If using the foam roller, pull the knees toward the chest, then roll the feet back straightening the legs.
• Repeat up to 3 sets of 12-16 reps.
  

5. A FULL VERTICAL CRUNCH involves both the upper and lower body.

• Lie on your back and extend the legs up towards the ceiling in a 90 degree angle.
• Place hands behind your head and contract the abs to lift the shoulder blades off the floor.
• At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
• Lower the head shoulders down and the legs down to just slightly past the 90 degree angle.
• Repeat for up to 3 sets of 12-25 reps.
  

6. The LONG ARM CRUNCH emphasizes the upper abdominals.

• Lie on your back and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears, without crunching the shoulders up.
• Contract the abs and lift the shoulder blades off the floor. Your head and arms should move together as one unit.
• Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
• Lower and repeat for up to 3 sets of 12-16 reps.
  

7. The REVERSE CRUNCH emphasizes the lower abdominals.

• Lie on the floor and place hands on the floor or behind the head.
• Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
• Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
• Lower and repeat for up to 3 sets of 12-25 reps. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
  

8. The PLANK is a great way to build endurance in both the abs and back, as well as stabilizer muscles. Performing this on the elbows will place more focus on these stabilizers rather than the arms.

• Lie face down on mat resting on the forearms, palms flat on the floor.
• Push off the floor, raising up onto toes and resting on the elbows.
• Keep your back flat, in a straight line from head to heels.
• Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
• Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
  
  

BANANA BREAD RECIPE

¼ Cup medium unsulfured molasses
3 Tbsp corn oil
1 Tsp baking soda
¼ Cup yogurt
2 Eggs
1 ¾ Cups mashed bananas
½ Tsp cinnamon
½ Tsp allspice
1 Tsp brewer’s yeast
1 ¾ Cups whole wheat flower
½ Cup bran
½ Cup walnuts, chopped
¼ Cup chopped dried apricots

Combine molasses and oil in a large mixing bowl. Dissolve the baking soda in the yogurt and add with eggs to molasses mixture. Add remaining ingredients and stir until combined. Place batter in a lightly greased 81/2 x 41/2-inch (22x11cm) bread pan. Bake in a preheated 350 degrees Fahrenheit oven one hour. Remove from pan and cool on a rack before slicing.

CALORIE TUTORIAL

The energy or calories in the food we eat comes from three macronutrients: proteins, fats, and carbohydrates. Macro means large, and these nutrients are needed in large quantities to sustain our growth, metabolism, and other bodily functions.

In order to truly understand the food you’re consuming you should be aware of the caloric expenditure of the food. One gram of Carbohydrate equals 4 calories, one gram of Protein equals 4 calories, one gram of Fat equals 9 calories.

One pound of body fat equals about 3500 calories. So if you can create a deficit of 3500 calories, you will lose 1 pound of body weight. Be careful though because when you lose weight, you are also losing lean body mass. That’s when exercise comes in. Exercise will enable you to retain and gain lean muscle mass.

If you are seeking to lose body fat, a useful guide is to reduce about 15-20% of your general caloric intake until you reach your goal and then monitor from there as your body adjusts its metabolism. Follow the steps below to determine how many calories you are currently burning to maintain your current body weight. After you’ve kept a log you’ll have a place to start.

Over the years, many a various diet has been suggested and tried. The human body has and continues to be studied to understand it’s process of energy, which mainly comes from the ingestion of food. After all that’s said and done, it is widely agreed that the most effective healthful diet is a 40% carbohydrate-30% Protein-30% Fat diet. This practice is endorsed by The American Dietetic Association and has been followed by Europeans as the Mediterranean Diet.


Here are some steps for eating in proper proportions:

1. Study the labels on food products. They are mandated by law in the United States, many countries in Europe, as well as many other countries of the world. Use them to make wise judgements on the portions of what to ingest with each meal. If you take the time to learn about the foods you eat, what they are made of, you will understand how to gain control of your energy, your weight, your body fat, your metabolism, your sugar levels, your thinking power, your efficiency, your overall wellness!

2. In the beginning, don’t change your diet. Just take the time to write down the items you eat and in the portions you eat them. From the food labels, write down the carbs, protein, fat (and what type of fat!), and calories. I know it’s a pain, but make a chart and keep this food log for a minimum of 2 weeks.

3. Study your food log and then decide what items you can change around, minimize, maximize, replace, allow every now and then…etc.

Here’s a full day meal plan example of the 40-30-30 approach:
KEY: C=carbohydrates; P=Protein; F=Fat; cal=calories

1 Cup oats: 54.8g C; 10.7g P; 5.3g F
3 fresh strawberries: 4.6g C; .38g P; 0 F
½ cup 1% milk: 6.1g C; 4.1g P; 1.2g F

Snack: ¼ cup whole raw almonds: 0g C; 6g P; 14g F

2.5 oz. solid white tuna: 0g C; 18.75g P; 1.25g F
1 cup lettuce: 1g C; .4g P, .1g F
1 carrot: 6.9g C; .7g P; .2g F
1/2 tomato: 5.7g C; 1g P; .2g F
1 medium stalk of celery: 1.2g C; .3g P; .1gF
1tbsp Olive oil: 13.5g F
1 tbsp Red Wine Vinegar: .9g C

Snack: 6 oz. Yogurt with Fruit: 11g C; 5g P; 0g F

1 cup chopped chicken breast, cooked: 0g C; 43.4g P; 5g F
¼ cup dry whole grain Uncle Ben’s medium-grain brown rice: 35g C; 5g P; 1.5g F
1 large stalk, cooked: 20.1g C; 6.7g P; 1.1g F
Sprinkle of olive oil in cooking or raw over food: 1/2tbsp consumed 7g F

Snack: Two Watermelon Wedges: 43.18g C, 3.48g P, 0g F

Total Day:

=757.92 cal C; 447.24 cal P; 454.05 cal F

=1659.21 total cal

=45.67% C; 26.95% P; 27.36% F

BALANCED DIET FOR OPTIMAL NUTRITION

Guidelines for a naturally balanced and nutritional eating plan:

*Eat within 1 hour of getting up of bed... this kickstarts your metabolism. Remember you’ve just been fasting for the past 6-8 hours of sleep. *Don't go more than 5 hours without a meal or Snack... We don’t want to teach the body to store food (as fat) because it can’t depend on you to feed it when it needs fuel.

*Always drink about 200mls of good quality water 20-30 minutes before a meal or snack. This decreases your hunger and makes sure you drink enough water.

*Remember the basic Rule of Thumb: every time you put food in your mouth it must be in the correct ratio of Protein to Carbohydrate to Fat... The most favorable balance for overall health, satiety and lifestyle based on years of research old and new is the 40-30-30 ratio diet. 40% Carbohydrate, 30% Protein, 30% Fat. Of course quality of the food matters here and that’s where most people get in trouble. (As you learn to pay attention to what you’re putting into your mouth, when one of your meals is not in balance you can adjust in your next meals throughout the day) That Ratio can easily be thought about in portions on a round plate. The Carbohydrate (fruit, grains, veggies) should make up approximately two thirds of your plate, the Protein (lean meat, fish, nuts, tofu) should make up approximately one third of the plate and Fat should be thought of as a sprinkle. Fat is usually a component in proteins and therefore a sprinkling of mono or polyunsaturated fats (olive, canola, sunflower oils, nuts) on a salad or during cooking is usually enough to satisfy nutrition as well as flavor and satiety.

*Have some quality proteins "ready to use" in the fridge; e.g.: sliced turkey, or chicken, tins of Tuna, Salmon, Sardines, soft boiled eggs, low fat cottage cheese, firm Tofu-dip, reduced fat cheese.

*Eat 5-9 portions of vegetables and fruits everyday *Eat every 3-4 hours on the average.

*Always have a Snack 30 minutes before you exercise. Every time you eat a meal that leaves you satisfied and with a good mental focus for the next 4 hours - write it down, it works for you, use it again...

If you like desserts , spare 1 part of your Carbohydrates to include some fruit. If you like Wine , do the same as above... 1glass of wine 120ml. = 1 Carbo. 30ml. distilled spirits = 1 Carbo. 180ml of beer = 1 Carbo. If you want to add more protein to your meal, simply subtract carbohydrate and fat to keep everything in balance.

The aim is to achieve a precise ratio, keeping the total calories at any one meal to about 500 or less, and 100 or less for snacks. Remember, within 2-3days you will feel a reduction in food cravings, increased mental focus and energy. Increase your exercise level. As you become less heavy and feel more energy, you will naturally want to be more active.

This is an eating plan you can stick with for life. Following the guidelines above, and eat quality foods. If you get hungry, eat. For best maintenance, plan your meals and snacks ahead of time! Take a few moments of preparation before bed or upon waking.

THE $40 BILLION DOLLAR LIE

Last Year, Americans spent more than $40 BILLION on diets and weight loss products!

According to the Nutrition Business Journal, the supplement industry reached an all time high of $16.1 billion in sales. 1,000 different manufacturers produce about 20,000 different products, which are consumed by 100 million people!

With all this money at stake, these weight loss companies will tell you anything to get you to buy their products. They’ll even lie to you face!

The Methods That Most People Use To Lose Weight DO NOT WORK!! Only About 5% Of All People Whom Lost Weight Gain It All Back.

Americans, in particular, are fatter than ever and this obesity epidemic is only going to get worse unless they take charge of their own health. You can do something about it! The Surgeon General and the Center for Disease Control (CDC) tell us that more than 120 million Americans - 60% of the adult population - are overweight! Statistics from the CDC also prove that the problem is getting worse. What does this mean??? This means that the way people are dieting is not only ineffective, it’s less effective than ever before! Why?

Because It’s Simply Not Possible To Lose Fat The Way Most People Are Trying To Do It!
Mother Nature is a truly amazing teacher and all we need to do is learn from her. If you’re like most dieters, the reason you’re having such a hard time getting leaner is because you’re using methods that physiologically cannot work. Not only that, but actually, you could be destroying your metabolism in the process! If you continue slowing down your metabolism with faulty nutrition practices, it’s going to get harder and harder to get lean in the future.

Back in the day, when we were living in the stone age…you know…. like as near as say….oh, 50 years ago…when nobody had a cellular phone and the calculator-if even that-was the closest thought to a computer, people thought that smoking was cool. Fashion magazines and models started to emerge and gain in popularity. Then fad diets enter the stage. Now people are trying anything they can to look skinny and not thinking about their health in the process. Fast forward to NOW, we, in the enlightened age (?), as science develops quicker and quicker and results of the fad diets are documented, researched and studied, know better….Or, at least we are beginning the process of becoming better informed because resources can be (easily) verified, and we learn about our own body and educate ourselves, through sources, such as the one you’re reading right now for instance. Nearly all of the popular diet programs today (from yesterday rather!..time for change) suffer from the same fatal flaws. People who are unsuccessful at losing fat are repeating the same mistakes over and over again, all the while expecting to see different results.

Don’t be in such a hurry! (I know it’s hard to swallow), but taking off the fat, in a healthy way, is going to take time. Remember, you didn’t put the fat on in a few weeks, its taken months and maybe years to accumulate. If you go on a crash diet/exercise regimen you’ll burn out quickly and end up yo-yoing up and down and probably up more than you get down. This is a VERY dangerous approach. You will achieve effective and lasting results by adhering to some basic rules but you must take this on at a deliberate and measured pace so that your brain has the time to adjust to new behavior as you make modifications in your life.

Successful natural bodybuilders do things differently than the 95% of dieters who fail. The bodybuilder’s way to fat loss allows you to shed fat while keeping your lean body mass - and that’s the key to your success - maintaining your muscle and maximizing your metabolism so you burn fat 24 hours a day - even while you sleep.

So don’t listen to all the nonsense from the weight loss companies whom want you to purchase their products that don’t work. All you need to do is understand how the human body functions. You have to work with your metabolism, not against it. Most diets restrict necessary foods or calories. If you ‘starve’ yourself, then your body goes into survival mode. It starts to slow your metabolism. What happens when you slow your metabolism? You require less calories to function, which means that you’ll need to consume less calories to lose weight. What you really want to do in order to lose weight is to speed up your metabolism. How do you do that, you ask? Eat more often! This is the opposite of starving…you should never allow yourself to ‘go hungry’.

The challenge is in the food choices and the portions you consume. To have a healthy body, you must consume quality carbohydrates, protein, and fat. Stay tuned.