Steps To Six Pack Abs

To most people, getting six pack abs is almost impossible. However this is achievable. All it requires is dedication. Follow this 2-step guide below religiously for 3 months to get your required results. 

Step 1: Nutrition

This is the single most important part to getting a six pack abs. You can have the most impressive set of abs, but if they're covered with a layer of fat, you cannot see them to admire them. Eat about 5 or 6 mini-meals a day as this will enhance your metabolism. Avoid foods that slow down your metabolism such as white bread, loads of pasta, soda, candy, fast food and foods that are rich in saturated fat.

Foods that enhances metabolism such as oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, chicken, fish, protein and water should replace those mentioned above. Let’s be realistic- you'll slip here and there, but make a conscious effort to improve your eating habits because getting a six pack will be impossible if you don't.

Step 2: Exercise

Regular exercise on its own is very beneficial to the body and health generally. To get a six pack ab you have to follow these 3 different exercises: cardio, weightlifting and ab exercises aiming to workout 3- 4 times a week.

The cardio can be walking, running, biking, swimming, whichever cardio you enjoy doing so that you'll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog and this is while you're just sitting around. If you're confused as to what exercises to do for each body part, do a search on the internet for it.

The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are tons of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can combine them all.

Follow the above tips strictly for 3 months to get six abs even though results will vary from person to person. All you need is dedication on your part.

Children And Exercise

If you have a child of about 6 to 8 years old that wants to start exercising and lifting weights, you may be wondering what to do.  While some think it is perfectly okay for children to exercise, others think differently.

The fact is that it is  beneficial for your child to partake in exercise  or a weight training regimen, however there are few things you should keep in mind.

No matter how you look at it, children are not adults therefore you can't use the same methods and intensity for adults also for children, as children are different from adults emotionally, anatomically, and physically.

The skeletal bones of children don't get mature until they get to between 14 - 22 years of age.  Exercising during childhood can have a very critical effect on their bone health that can last for their entire lives. 

Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they are not properly warmed up.

Children don't sweat as much as adults do, so they will be more susceptible to heat exhaustion.  Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from that of adults, which will affect their capacity to exercise.

Before setting up exercise programs for children, first and foremost you should obtain a medical clearance.  The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range.

You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between workouts. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted.

Before weight training, warm up and stretching should be done.  Start your children off with light loads and then make adjustments accordingly.  No more than 3 non consecutive exercise sessions should be done in a week.   

You should also see to it that they drink plenty of water before, during, and after exercise.  Getting enough water is very important with exercise, as it is often times very easy to get dehydrated, especially with children.

Choosing The Right Exercise For You

The type of exercise you do depends on activities you like and the ones you dislike. Do you like using or buying exercise equipment or not, can you afford to pay gym membership subscription fees, these are some of the things you need to consider when choosing the type and place of exercise suitable to you.

If you choose activities you don't enjoy doing, it is likely you are not going to keep doing it for a long period of time.  Think about it - if you don't like jogging, it would be difficult for you to get up at 6 AM and go running.  If you can't find activities or sports you like doing, walking is a very good alternative.

Walking is a very great exercise, as it suits all levels of fitness.  Anyone can start a walking program at anytime. It is only the intensity and duration that differs.  Walking is also a social exercise, as it is not difficult to find a training partner to chat with while exercising.  Walking with a partner will make it less boring and fun to partake in.

No matter what exercise you choose you should start at a low intensity and build up over a period of weeks, this is very essential to the longevity of your exercise program.  If you start off too hard, you could end up with an injury which will require time off to heal and may discourage you from starting all over again.To make it more interesting, you should try walking a different course every few days.  You can also roster a different partner to walk with each day of the week.

If you don’t enjoy walking, then you may try a fitness center or gym.  They have loads of variety and normally have trainers on hand to answer any question you have.  When choosing a fitness center or a gym, make sure that they give you the needed good service.You should make sure that the equipment they use is up to date and well taken care of. 

If you still are not sure of what exercise or activity you should do, take a look at tennis, football, handball, and basketball. These are all good social activities in most areas, and you can even meet new friends.  Tennis is great for fitness although it is not for beginners.

You are advised to see your doctor before starting any new exercise program.

Alcohol,Exercise And Your Health

On Friday evenings after work, you go out and have a few drinks with friends to relax and wind down. Really you are not alone in the category of people who think they deserve to go out and have a few drinks and have fun with friends. However, there are some things that you should certainly have in mind before doing this.

If you are exercising on a regular basis, a few drinks of alcohol won't really hurt anything, right?  Before you decide to rush out to the local bar, there are a few things below that you should think about before you make your choice about going out to drink some alcohol.

Research has proven that small amounts of alcohol increase muscular endurance and the output of strength, however this type of benefit is short lived.  It is just a matter of minutes for the problems to start to surface.  All of the negative side effects associated with alcohol will easily outweigh any possible benefits that can be derived from it.  No matter how you look at it, alcohol is a poison that can really harm your body if you are not careful.

The negative side of alcohol can reduce your strength, endurance, aerobic capability and recovery time, ability to metabolize fat, and even your muscle growth as well.  Alcohol will also have an effect on your nervous system and brain. Alcohol, if used for long term, can cause severe deterioration to the central nervous system.   Even with short term use, nerve muscle interaction can be reduced which will result in loss of strength.

Once alcohol gets to the blood cells, it can and probably will damage them.  Inflammation of the muscle cells is very common with users of alcohol.  Over a long period of time, some of these damaged cells  die which will result in less functional muscle contractions.  Drinking alcohol will also leave you with more soreness of muscles after exercise, which means that it will take you a lot longer to recuperate.

Alcohol also have many different effects on the heart and circulatory system as well.  When you drink any type of alcohol, you may start seeing a reduction in your endurance capabilities. Each time you take alcohol, your heat loss will increase, because alcohol will stimulate your blood vessels to dilate.  The loss in heat can cause your muscles to become cold, making you slower and weaker during your muscle contractions.

Drinking alcohol can also lead to digestive and nutritional problems.  Alcohol causes the release of insulin that increases the metabolism of glycogen, which spares fat and makes the loss of fat very difficult.  Due to alcohol interference with the absorption of several key nutrients, you can also become anemic and deficient with B type vitamins. 

Because your liver is the organ that detoxifies alcohol, the more you drink, the harder your liver has to work.  The extra stress alcohol places on your liver can cause serious damage and even destroy some of your liver cells.

Since alcohol is diuretic, drinking large amounts can put a lot of stress on your kidneys as well. During diuretic action, the hormones are secreted. This can lead to heightened water retention and no one who exercises will want this to happen.

If you must drink alcohol, drink it in moderation and never drink before you exercise, as this will impair your balance, coordination and judgment.  Think about your health and how you exercise - and you may begin to look at alcohol intake from a whole new prospective.

REASONS YOU MUST STICK TO YOUR EXERCISE PROGRAME

When you set out on an exercise quest, you are ready and determined to go. However most people give up when the going gets tough.With the following reasons in mind, you will keep going and not give up.


FEELING GREAT ABOUT YOUR BODY
You tend to be more confident when you have a better looking and fit body. This also help boost yourself esteem. The mirror becomes your friend regardless of where you are.


HEALTHY LOOKING
One of the benefits of regular exercise is good health.Sticking to your exercise program makes you look healthier internally and externally, always admired any time any where.


ATTRACTING THE OPPOSITE SEX
The first impression when you are meeting people for the first time is physical. When you are fit and good looking, you stand a better chance of getting more looks and admiration from the opposite sex.


STICKING TO YOUR GOALS
Sticking to your exercise program can help you cultivate the habit of following your set goals through. This is one of the best habits of successful people.


YOU WILL BE ENERGIZED
When you stick to your exercise program you become energized and strengthened. You will be able to carry out your day to day activities without easily getting tired and stressed up.


Always consult your doctor before starting a new exercise program.