Bodybuilding tips for beginners

abs exercise for beginners for womens
abs exercise for beginners for womens

Bodybuilding tips for beginners

  1. Bodybuilding calls for commitment and dedication. It is an entirely different way of life that requires letting go of old habits and behaviors and embracing new ones. You cannot go into bodybuilding half- heartedly. It is a test of strength, self-discipline and determination. Start only when you are sure you can devote time, effort and energy.
  2. A sincere desire for a healthier and a more developed body should be the decision making factor. It cannot just be your New Year’s resolution. People who decide to change something in them when the calendar flips on January 1st are probably likely to wander off from this discipline.
  3. Make an assessment of your body. Determine what sort of focus goes to which part of your body. Some people have flabbier arms while others have the fat accumulated in their waistline. In this manner, it is easy for you to develop a program that addresses your problem areas.
  4. Set your goals and create a strategy accordingly. How much body fat do you intend to shed? How much muscle mass do you intend to gain? Are you after gaining strength? Are you after developing speed and endurance? What about power? Give yourself a deadline of when these goals need to be obtained.
  5. Manage your assumptions. One month is a good start in losing weight however it isn’t sufficient to get you ripped. Make a realistic visualization of the progress you can attain in a specific duration. Do not set yourself for disappointment. Many beginners get discouraged due to the unrealistic goals they set for themselves.
  6. Evaluate your way of life. How many hours a week do you intend to commit to exercising? Do you still have energy left after work/school? Is it best to go before your everyday tasks or after? What practices must you do away with? Alcohol? The weekend buffet? Nightly parties?
  7. Develop a journal. Record your progress from day 1. Jot down your existing weight. Measure your body fat using a fat caliper. Take pictures of your body, specifically the problem areas. As you go along your bodybuilding efforts, compare measurements. This shall act as your motivation and inspiration in reaching your goals.
  8. Your hormonal profile plays a significant role in muscle mass gain. Testosterone is responsible for developing muscle mass while estrogen is responsible for the girly curves. Therefore, men grow muscle mass much faster than women. This should not be an issue to women since they are more concerned with toning and shaping instead of gaining mass.
  9. The ability to gain varies from person to person so progress cannot be tracked by comparing it with your training buddy, even if both of you began at the same time. You can check your growth only by taking note of your existing measurement and comparing it with your previous measurement.
  10. Do not be discouraged if you do not see a change in your weight during your stamina training. While you lose weight by burning fats, you also keep or perhaps increase weight as you develop muscle mass. Review your progress by monitoring your stamina gains and measuring your body fat versus muscle mass weight.
  11. Know the difference between establishing a home gym versus obtaining a health club subscription. Many individuals find it much easier to stay devoted to their routine in a gym or health club setup. A home setup is convenient however poses temptation to slack off. The presence of various other bodybuilders is an encouraging force.
  12. If you intend to get a bodybuilding companion, pick a person who has strict exercise routines and is not likely to flake on you. Exercising is an activity that can be enjoyed with someone, especially since you have someone who can identify on you. However, make sure that you don’t go careless once your buddy drops the routine.
  13. Prepare yourself physically, mentally, emotionally and psychologically for the task at hand. Condition your mind that you are capable of attaining a far better physique. Remind yourself your reasons for desiring a better body. Be it for strength, self-confidence or for physical attractiveness. A good warm-up routine allows your brain condition your body to the rigors of the training ahead.
  14. Be innovative in your strength-training program. The more fun that you have in your workout, bigger the possibility that you are going to stay in the program long-term. Apart from tips and suggestions from your instructor, take full advantage of the wealth of information available on the Internet. Search for tips and suggestions, watch videos and exchange ideas on online discussion forums.
  15. Warm-up is not an option but a vital part of every work out session. It enables your body to adjust from rest to exercise mode. It raises the body temperature, which regulates the circulation of blood to the muscular tissues to be exercised. It reduces the occurrence of injury when executed appropriately.
  16. Warm-up has three levels. Always start your workout session with a five- to ten-minute basic body warm-up. Light exercise such as the treadmill conditions your heart and body of what is ahead. Body-specific warm-up conditions the adaptability of the muscles by getting exercised at light intensity before going on full blast. Exercise-specific warm-up presents the precise workout technique to your muscle and decreases resistance.
  17. Stretch after warming up. Stretching cannot be taken for granted. It enhances flexibility and improves agility. Transition from one position to another is enabled by stretching. Stretching encourages muscle growth by prolonging the body’s ability to hold one exercise position after another. Allocate 15 seconds to stretching before carrying out sets.
  18. Whatever the myths claim, you can never transform fat into muscle. You cannot exercise fat. It is not flexible nor does it regulate any movement. All it does is cushion your muscle and prevent it from developing. You have to shed the fat first to pave the way for muscle building.
  19. Shed fat with cardio exercises. Fat burning occurs when you get your heart rate to the appropriate level. Target heart rate can be determined using the Karvonen Formula. Target heart rate depends on one’s age, resting heart rate and low end of heart rate. Most gyms and health clubs use target heart calculator for this objective.
  20. Determine which cardio exercise technique suits you well. Low intensity cardio exercise, also called slow and steady, calls for 45 minutes to 1 hour of low intensity workout. This burns fats but not carbohydrates.

High intensity cardio calls for 20 to 30 minutes of high intensity workout. This fires up metabolic process and burns fats and carbohydrates.

  1. Select from a range of cardio exercises. Even better, integrate one form with another so you do not get bored with your regimen. Low intensity cardio workout consists of aerobics, walking, cycling, swimming and rock climbing. Calorie burn ranges from 170 to 400 in about half an hour. It also exercises different parts of the body.
  2. High intensity interval training burns significant calories in a brief time period. It also improves the body’s overall endurance. Amongst the preferred HIIT regimens are the jump rope, spinning and sprinting. Take notice of how your body adapts to the change in pace for you to recognize the highest intensity it can go.
  3. Overall body workout is a mix of cardio exercises and stamina training. Cardio exercises shed fat while stamina training develops muscle mass. Some individuals make the mistake of focusing on only one form of training. Pure cardio leads to muscle loss while pure stamina training builds mass without undermining fat.
  4. Stamina training, more commonly referred to as weight training, enhances muscle tone by conditioning the musculoskeletal (bone and joint) system through resistance to weights. Beginners must begin with the very least resistance, working their way up to heavier weights in time. Muscle pain is a typical outcome of weightlifting; the absence of contraction signifies no resistance, which demands heavier weights.
  5. Women are scared to dabble in stamina training, assuming that doing so will cause them to bulk up and lose their femininity. Experts suggest that there is no need to worry, because a woman’s body is not biologically designed for bulking up. It takes more than just weightlifting to get a body like a professional body builder.
  6. Do not exercise your entire body in one day. This is alright on your very first day ever as an introduction however as you proceed, you must split your muscular tissues into three or four groups. Entire body exercise works only on the first couple of days but as you go along, results dwindle as the body gets used to the workouts it is subjected
  7. Set aside a day of workout to a specific muscular tissue group. Take this schedule for instance:

Day 1– chest, shoulders and triceps

Day 2– quads, calves and abdominals

Day 3– back, biceps and forearms

This enables you to give adequate focus to each body part for optimum stimulation.

  1. Abusing your body by subjecting it to more weights than it can handle is not advisable. You need to feel your muscle withstand the weight however not way too much that you couldn’t execute your routine effectively. You must be able to lift the weights in the right way from start to finish.
  2. As a beginner, it is easy to ignore signs of over training because of passion and enthusiasm. Over-training must be avoided at all costs because it adversely affects testosterone levels and leads to reduced immunity to sickness. Indications to look out for: weak appetite, increased blood pressure, drastic weight loss, impatience and higher heart rate even at rest
  3. At the beginning of your strength-training program, allocate only 2-4 days a week for muscle training. Limit your session to one hour to 1 1/2 hours, sufficient to introduce the weight training to your system. Anything in excess doesn’t lead to substantial muscle gain, but in muscle fatigue.
  4. Your instructor may know the very best in muscle building but when it pertains to your body, only you should choose. People in some cases feel humiliated to inform their fitness instructor that they can lift only lighter than what their fitness instructor recommends. Following your limitations doesn’t make you a wimp; it means you’re sensible enough to pay attention to your body’s capability.
  5. Respect your body’s ability to recuperate. Do not compel yourself to work out while your muscles are still aching. Doing so doesn’t lead to a better physique, only injuries. As long as you’d want to adhere to your Day 1, 2 and 3 routines, routine is only secondary to healing.
  6. Rest your muscles and let them recuperate. Optimum muscle growth happens when it is provided adequate time to reconstruct the fibers that were torn during the workout. If you do not let your body heal, you’d just keep tearing down your tissues, which is the opposite of your objective – muscle gain.
  7. In every exercise you carry out, see to it that you maintain correct posture. This reduces the possibility of an injury while enhancing the results. There is a tendency to cheat when the training gets tough by slouching or shifting a leg’s position for assistance. This must be avoided as improper posture leads to serious damages such as damaging the spine.
  8. Bench press exercises, most of the upper body, chest, anterior deltoids and triceps. How to do?: lying on the bench with both feet on the ground and your back firmly placed on the bench. Un-rack the weights, lift it across your chest till your elbows lock then bring it close to your chest. Your hands must be a couple of feet away from each other.
  9. Do not let the weights bounce off your chest when you do the bench press. This decreases the resistance and bruises your chest muscles. Use your strength to control the downward motion. Put rhythm into your exercise. Count to two as you lower the weights and one as you lift.
  10. Incline bench press isolates the upper chest muscles while working out the anterior deltoids and triceps. The angle of incline needs to be within the range of 15 to 30 degrees. Higher incline reduces resistance while lower inclination removes the emphasis from the upper chest muscles. As you start, determine your comfort level by trying to vary your angle.
  11. How to carry out the incline bench press: lie on the bench with both feet on the ground, your lower back firmly placed in the tilted corner and your back comfortably resting on the bench. Lift the weights 6 to 8 inches across your shoulders and gradually lower it to your chest.
  12. Decline bench press isolates the lower chest muscles while working out the outer chest muscles. The angle of decline needs to be within the range of 20 to 25 degrees. Angles, weather Higher or lower, removes the focus on your lower chest. You can alternate decline bench press with bench press when you hit plateaus on your routine.
  13. How to carry out the decline bench press? Place your feet under the bench’s support for protection and resistance. At arms’ length, lift the weights across your shoulder blades. Bring the bar to your chest slowly, counting to two. Count to one as you return back to starting position.
  14. If you are amongst the bodybuilders who wish to attain that striated look on the chest, the cable crossover is a recommended exercise. Cable crossover adds definition to the pectoral muscle, particularly the external areas. This exercise is recommended for muscle recuperation while taking a break from heavy weight lifting.
  15. How carry out the cable crossover? Grasp the loop handle attached to the high pulleys, with each hand and stand between the machine with feet shoulder-width away from each other. Count to two as you gradually bring your hands downwards and towards each other and one as you return to starting position. The appropriate posture requires that you lean a little forward from the waist. Maintain that position throughout the set.
  16. To enhance flexibility and healing, you must handle an exercise that stretches the chest muscles. A recommended workout for shaping the pectoral muscles of the chest is the dumbbell fly. This is not exactly a mass building routine yet is rather an excellent supplement to muscle definition with the stress it puts on body.
  17. How to carry out the dumbbell fly?: Lie flat on a bench, holding a pair of equal weight dumbbells, slightly bend your elbows and stretch your arms out to the side. Grasp the dumbbells with your palms facing upwards. Inhale as you pull your arms together; exhale as you return to starting position.
  18. Your arms are exercised as you carry out chest and back exercises. Some individuals are already content with this sort of gain. However, if you want more developed arms, remember that arm muscles are more than just biceps and triceps. Your aim should be to train the muscles from your wrist up to the tips of your arm.
  19. Arm exercise is not exactly preferred for its weight loss benefits. However, it is a desired program because the arms are amongst the visible parts of an individual’s body. Well-defined arms are attractive on any gender as it provides the perception of strength and confidence. For arms that are too flabby, it is best to shed the flab first through cardio workouts.
  20. If you intend to tone your arms, exercise your arm muscles at various angles. By making full use of your arms’ strength, you optimize their mass gain potential. Remember to observe appropriate posture and breathing techniques. Lesser, especially attempts to assist the weight lifting efforts, decreases muscle resistance.
  21. Barbell curl is an excellent bicep workout as it works the entire biceps and also the forearm. Bodybuilders prefer this exercise as it develops the overall size of the biceps. To do: with palms facing up and your hands shoulder width apart, grasp the barbell and gradually bring it to your chest.
  22. When doing the barbell curl, breathe in as you pull the bar up to your chest and breathe out as you return to the starting position. Bending your back will damage your spine. Do not lean forward either as it reduces the range of the activity. Do not rush the set, speed is ineffective and doesn’t translate to faster progress.
  23. Seated dumbbell curl is a variant of the barbell curl, just that dumbbells are used instead of the barbell. This position enables more bicep contraction due to the lack of the momentum in the standing position. You can do both arms at the same time or alternating your left and right.

    gym workout plan for beginners
    gym workout plan for beginners
  24. How to do the seated dumbbell curl: sit firmly on the edge of a bench, with your palms facing up, hold the dumbbell at arm’s length and gradually bring it up to your shoulder. You should be able to feel your bicep contract, indicating resistance. Gradually lower the dumbbell to its starting position.
  25. For lower bicep area, Preacher curl is recommended, it contributes to the bicep peak. To do: sit on the preacher bench, place your chest against the support and place your arms on the preacher rack in front of you. With your palms facing up, gradually bring the barbell to your shoulders and then gradually return to starting position.
  26. Focus curl is one of the most reliable in building bicep peaks, providing arms a more attractive look. To do: bend at your torso while standing; hold a dumbbell with one hand while resting the free arm on your knee. Twist your wrist as you gradually bring the dumbbell to your arm, gradually return to starting position.
  27. Your triceps are responsible for the pressing activity of your arms by expanding your elbow. Developing your triceps adds to the handsome looks of your arms and enhances your over-all arm strength. It is essential to exercise both the biceps and the triceps to prevent injuries caused by muscular imbalance.
  28. Triceps exercises are usually pressing activities that involve expanding the elbow. Triceps exercises must be restricted to once or twice a week in order to completely relax the muscles. This does not mean a lag in the growth because the triceps are used in most chest and back exercises.
  29. The lying triceps extension is one of the most reliable means to accumulate on triceps mass and strength. Also referred to as the skull crusher, it completely isolates the triceps muscles and enables loading up of heavy weights. Heavy weights correspond to muscle mass growth. Try not having your skull crushed by observing the appropriate technique in doing the lying triceps extension.
  30. How to do the lying triceps muscles extension: Push the bench with your feet planted on the floor, grasp the barbell carefully with your palms facing down and move it back over the head a little. Gradually bring the weight close to your forehead while keeping your elbows tucked. Gradually raise the barbell back to its starting position.
  31. The triceps dip enhances the mass and strength of your triceps muscles while developing your chest at the same time. To do: step on the triceps bar and grasp the triceps bar handles. Place your weight on your arms and raise your legs from the step, slightly leaning forward. Gradually lower your body till your lower chest levels with your hands. Return to the starting position pushing your body back up as you.
  32. The triceps extension works out your triceps muscle mass with the help of a cable machine. To do: Slightly lean your upper body forward, grasp the bar carefully with your palm facing down and straighten your arms fully as you pull the weight all the way down. Gradually return to the starting position.
  33. A lot of men have a tendency to put least priority on developing their lower body, as they are usually dressed in trousers. However, it is essential to balance your lower body gains with your upper body gains. A well-proportioned body is the appropriate physique not just because of its attractiveness but due to the fact that it balances the body’s overall strength.
  34. Having a shapely lower body women draw attention to themselves. Additionally to a defined decolletage, toned buttocks and legs ante up the sexiness aspect a great notch. Attractive legs look fabulous in pants, shorts and skirts. Developing the lower body also enhances stability, strength and endurance needed to carry out day-to-day activities.
  35. People, especially women, are reluctant to tone up their lower body, frightened that it will make them fat. On the contrary, it is how much you eat and how much you exercise determines the fat you gain. Exercising your lower body helps eliminate the fat and sculpts the muscle.
  36. In building up your lower half, it is essential that you exercise all parts of the muscle group: the quadriceps, the hamstrings and gluteus (buttocks). Straining one muscle while putting little attention in the various others can cause injury. It also significantly contributes to difficulty moving and stability.
  37. To tone your quadriceps, or the front of thighs use the dumbbell lunge. Stand, feet shoulder width apart, with a dumbbell in each hand and bending slightly at the knees. Step one foot forward, gradually lower your entire body for 4 counts. Ensure that as the body is lowered, both knees are bent. The front thigh is parallel to the ground but doesn’t reach the toes. Carefully return to standing position. Complete 12 repetitions before alternating legs.
  38. The dumbbell squat works up the entire lower body: gluteus (buttocks), hamstrings (back of thighs) and quadriceps (front of thighs). Stand, feet shoulder width apart, with a dumbbell in each hand and bending slightly at the knees. Count to four as you gradually lower your body. Do not let your knees expand past your toes, as this makes you vulnerable to injury. Press your heels as you gradually return to starting posture.
  39. The bridge develops the gluteus, hamstrings and quadriceps. Lie on your back, feet firm on the floor, hip-width apart slightly bending at the knees. Press your hands onto the floor as you gradually elevate your buttocks off the floor. Hold this position for 4 counts, gradually return to starting position.
  40. The lying abduction shapes up your inner thigh, this is responsible in eliminating that dreaded squishing of legs while walking. With your head propped on your arms for support, Lie on your side. Gradually elevate your top leg to a 45-degree angle, flexing your foot. Do 12 repetitions before alternating legs.
  41. When lifting weights, ensure that you have a spotter to assist you at all times. Even with developed strength, you’d still need assistance in lifting heavy barbell, both in elevating it from the rack and putting it back so you do not strain your muscles. Your spotter must also call on your posture.
  42. There are times when it is physically not feasible for you to do weight training. You may take a vacation, have insufficient time to visit the gym or be physically inhibited from lifting weights. Make an effort to squeeze in some exercises to prevent your muscles from shrinking.
  43. Body-weight exercises can replace weight lifting. Development is not as quick however results are assured. Push-ups shape the arms, shoulders and chest. Lock your arms as you gradually elevate your body off the floor. Let your nose nearly touch the floor when you push your body down.
  44. Squats provide definition to your leg muscles. With your feet firmly on the floor, stand with your knees slightly bent. Put your hands on the back of your head, keep a straight look and squeeze your buttocks as you gradually push your knees out. Don’t let your heels get off the floor as this reduces resistance.
  45. To exercise your chest, arms, shoulders and back, dips is a good exercise. Place a chair firmly against the wall. Grasp your hands one on either edge of the furniture, place your legs forward, bending them a little. Gradually lower your body without touching the floor, using your hands for support. See to it that your chair is sturdy enough to prevent injury.
  46. Dancing provides complete body exercise. It burns significant quantities of fat and tones up the muscles as well. Integrating music and movement variations makes it a fun exercise. Besides the advantages of exercise, it enhances the body’s rhythm and equilibrium. Not to mention the camaraderie that you forge amongst the various other participants.
  47. If you’re not into weight lifting, boxing is a highly recommended workout. It burns enormous calories, accumulates strength, power and resistance as well as exercises the entire body, hence developing muscles. Besides the physical benefits, you gain self-confidence and acquire skills in self-defense. Boxing additionally serves well as a therapy for stress and anxiety.
  48. You need to subject your body to more resistance while exercising without weights. To take full advantage of the benefits, you need to ante up the intensity, sets and repetitions as compensation for the absence of weights. Additionally you need to relax in between sets of exercises.
  49. Even in the absence of weights, always make it a point to nicely warm up and stretch before your exercise regimens. These are needed to condition your muscular tissues for the resistance they will undertake.
  50. If you intend to build muscle, for sure you are also looking on sculpting your abdominal area. Flat abs is amongst the most sought after physical characteristics in both men and women. You need to exercise your waistline because more than providing your body a lean look, it additionally strengthens your core.
  51. What lots of people do not know is that as simple as observing appropriate posture provides definition to the abs. When you slouch, you gather your stomach together into one whole pooch. It gets used to that position, it embraces that state. Fixing the posture by straightening up your back, drawing your navel to the spine and putting your weight on your heels.
  52. To attain and preserve flat abs, invest in a pedometer. Health studies reveal that 10,000 steps a day is beneficial to weight loss efforts and general fitness. Gradually, it burns the fat seated deeply in the belly and sculpts the abdominal muscles. A normal person walks approximately 40,000 steps a day.
  53. If you wish to have flat abs the quickest means possible, strive to perform your cardio exercises first thing in the morning before you take your breakfast. Doing cardio on an empty stomach, without ingest of carbohydrates, forces your body to burn up stored fats.
  54. A thousand crunches a day, people are misguided into believing that they can sculpt their tummy by doing crunches. Crunches help a lot but it isn’t the only workout you need, particularly if you have thick tummy fat. For the abdominal muscles to develop, they need to weave their way out of those layers of fat. Fat is best burned through cardio exercises.
  55. For optimum benefit, crunches have to be performed in a slow and steady manner. The contraction of your abdominal muscles must be felt. Do not assume that the faster you go, the more prompt your results will be. You will be left exhausted by rushing through your sets, with no gain to speak of.
  56. If you wish to achieve flat abs, you need to burn more fat than you put in your body. This way, your body is forced to burn fat deeply stored in those hideous places such as the tummy, hips and buttocks. Develop a calorie deficiency by exercising double time than you eat for a better-looking belly.
  57. Complete abdominal sculpture can be attained only through exercising your waistline at all angles. Couple of sets and repetitions of varying angle exercises have a lot more benefit over a hundred crunches that allow for only a limited variety of positions. Adhere to a frequency that you’re comfortable in as comfort is a factor in individual’s capability to stay devoted to their routine.
  58. You may do abs exercises without getting out of your bed however it is ideal that you get an exercise mat for psychological conditioning. Abs exercises are simple and do not require any sophisticated equipment so you may do them at the comforts of your home. Motivation to sustain your efforts throughout the session is a must.
  59. Your abs and inner thighs can be toned by footwork. Bend your knees shoulder-width apart, Lying on your back, and pull them to your chest. Your toes pointed and slightly apart, your heels must be pressed together. With your hands behind you head, bring your tummy button towards your spine. Raise your head and push your legs away from your body, maintaining a 45-degree angle. Inhale as you do the motion and breathe out as you return to the starting position.
  60. To tone your abs, arms and buttocks use “The Breathing Exercise”. With your feet flat, lie on your back, hip-width apart and your knees bent. Breathe in as you lift your hips off the ground. Hold the position, Counting to five, your butt squeezed, your abs tight and the backs of your arms pressed to the floor. Breathe out as you gradually return to the starting position.
  61. To tone your abs thighs, hips and butt, The Single Straight-leg Stretch. Draw your knees into your chest, lying on your back and lift your head off the floor. Inhale as you expand your left leg up and grab the calf bone with both hands. Straighten and lower your right leg, at the same time, as far as you can without touching the floor. Hold the position for two counts, breathe out and promptly switch legs.
  62. The Roll directly exercises your abdominal muscles. Sit on the floor, bend your knees and draw them close to your chest. Grab your shins and lift your feet off the ground a couple of inches. Balance on your lower back with chin tucked to chest. Breathe in as you lean backward and roll back to your shoulder blades. Breathe out as you quickly return to starting position.
  63. Toning your lower abs, inner thighs, hamstrings, calves, shoulders and arms with The Long Stretch. Get on all fours, resembling the push-up position. Inhale as you rock forward onto your tiptoes and breathe out as you push the weight back while pressing your heels towards the floor. Your buttocks, abs and thinner thighs contracted throughout the set.
  64. Tone your abs, arms and shoulders with The Saw. Sit straight with your legs expanded more than hip-width apart and your feet bent. Raise your arms sideward to shoulder level. Contract your abdominal muscles, breathe in and twist your waist as you reach beyond your right foot with your left hand. Keep your right hand raised. Gradually return to starting position and repeat on opposite side.
  65. The Long Bar Crunch firms up abs and lower back. Place a chair on the floor. Rest your heels on the edge of the chair, lying on your back. Bend your knees at a 90-degree angle and expand your arms over your head, clasp your hands and tuck your elbows in. Use your abs to gradually lift your torso off the floor. Before returning to starting position, hold the position for 2 counts.
  66. Firming up abs and lower back with The Lift and Rotate. Bend your knees, lying back and keep both feet on the floor. Expand your arms and hold a 5-pound dumbbell with both hands. Use your abs to curl your upper torso off the floor and rotate your right shoulder towards left hip. Before returning to starting position, hold the position for 2 counts. Alternating directions.
  67. The most popular abdominal muscle exercises are crunches. If you know how to do crunches properly, you’ll gain flat abs in time. Basic: Bend your knees, lying on your back and keep both feet flat on the floor. Place your hands behind your head. Pull your tummy into your spine, contract your abdominal muscles and gradually lift your shoulders off the floor.
  68. Reminders in doing crunches: Lifting your lower body off the floor assists resistance. This takes away the emphasis from your abs, making your efforts futile. Put your neck in neutral position to prevent injuries. Neither tuck your chin into your chest nor hold it far back. It is best to look at the ceiling as you execute crunches. Breathe out as you return and breathe in as you go down.
  69. Want great-looking abs without any effort? Replace your TELEVISION or perhaps office chair with an exercise ball. You are working your abs, back and truck without even realizing it, by sitting on the exercise ball. This tones and strengthens your abs and enhances equilibrium, posture and synchronization at the same time.
  70. If you want to get flat abs, complement exercise with self-control to stay away from belly-bloating processed food such as potato chips. Potato chips are laden with sodium (salt) that causes water retention. The manufacturing process has zapped nearly all nutrients from the potatoes.
  71. Other people’s abs, especially those you frequently see on magazine spreads, act as an inspiration to exercise. However, understand that your abdominal muscles’ threshold is determined by genetic factors. There are people who are predisposed to accumulate more fat in that area than the rest. Make your objectives realistic so you don’t get disappointed.

    best cardio for weight loss at the gym
    best cardio for weight loss at the gym
  72. Do not get disappointed if you don’t see results as quickly as you yearn for them to happen. Rate of progress varies from person to person. Don’t attempt to trade slow and steady progressions to quick fixes. Hard work and consistency is the key to well-sculpted abs.
  73. Metabolism is a contributing factor in an individual’s ability to lose or gain weight. Metabolism is comprised of complex hormones and enzymes that transform the food we consume into fuel. It has an effect on the efficiency of fuel burning. As you age, your metabolic rate decreases. You can raise your metabolic rate through exercise.


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