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A common question I get from many people is: How many times a week am I supposed to workout? The truth is that nothing is written in stone. It’s like asking me how many times I should brush my teeth or how many times should I take a shower. It’s going to be different for everyone because we all have different situations. Try telling someone who has a full time job, goes to school and has children that the right amount of time for them to work out is 6 times a week for an hour and a half.
With that in mind let’s take a look at working out once a week to working out everyday.

It may sound funny but I’ve actually recommended that some people workout out only once a week. I’ve done this with people that truly believe they really have no time to exercise. I first let them know that I can appreciate them being really busy and having little time to exercise. Then I explain that 1 workout a week can make a big difference. Of course they look at me and say that’s ridiculous. I then explain that over the course of a year working out once a week comes to 52 workouts versus no workouts if you don’t workout at all. Don’t you think 52 workouts will make a difference? Another reason I’ve recommended just starting with 1 workout a week is because it builds positive momentum. For the person who is doing nothing this can mean a lot. This positive step can lead them to possibly working out shall we say it 2 times a week and so forth.
Another recommendation I give people with little time is to do calisthenics for 5-15 minutes as soon as they get up in the morning.
Try this everyday when you wake up:

10-50 strength endurance squats

5-20 pushups

20-30 reverse arm circles

It will get your day started, you’ll feel great and you won’t need any coffee to wake you up. This has proved to be very valuable as it really gets people in the habit of starting each day on a positive note. I myself wake up every morning to a set of squats, lunges, sit-ups, push-ups and back bridging. It takes me around 15-30 minutes and it makes me feel great. This way if I skip my gym workout at least I’ve done something.

At the other end of the spectrum is working out everyday? The first thing people usually say is: Isn’t that too much? It all depends on what you do. I’m a big believer in exercising at least 6 days a week. I believe the body was made to exercise. If you look at animals in the wild they don’t have the luxury of saying maybe I won’t exercise today. Exercise is how they survive. We on the other hand have a choice of whether or not to do any exercise. Of course there is a heavy price to pay for not exercising: Obesity and a number of chronic diseases can result from LOE (Lack of Exercise).

I myself workout 3 to 7 days a week and feel my best when I workout everyday. The key of course is listening to your body and not overdoing it. Here’s a sample of what a work-out week can look for me.

Day 1: Morning Calisthenics 15-30 minutes
Running Workout: Hill Sprints: 30 minutes

Day 2: Morning Calisthenics 15-30 minutes
Staircase Workout: 30 minutes

Day3: Morning Calisthenics 15-30 minutes
Weight Training Workout: 45 minutes

Day 4: Morning Calisthenics 15-30 minutes
Basketball Workout: 60 minutes

Day 5: Morning Calisthenics 15-30 minutes

Day 6: Morning Calisthenics 15-30 minutes

Day 7: Day off

Also keep in mind that I make it a point to always find time to walk by parking my car far from my destinations and using the stairs instead of the elevator at work.

To sum it all up: From 5 minutes a day to 1 day a week all the way to 7 days a week you can incorporate exercise into your daily life. Your particular situation will dictate what can and will be done. I’ll leave you with this. Eugene Sandow once said,” Life is movement.” Once you stop moving you’re are dead. Choose life. And as we all know, when you don’t use it you lose it.

I hope this motivates you to at least do 5 minutes of exercise each and everyday.

For over 12 years Virgil has helped numerous people from all walks of life reach their strength & health related goals. His career highlights include working as a strength & conditioning/baseball coach for the New York Mets Instructional Baseball Academy, serving as an assistant with the WNBA New York Liberty’s strength & conditioning staff and creating the Ultimate Stair Exercises DVD set http://www.StairExercises.com which has sold in 6 countries. Currently Virgil continues to teach, train clients and is releasing a new DVD series entitled GetFit Anywhere http://www.GetFitAnywhere.net
Subscribe to his free health & fitness journal at: http://www.GivStrength.com

Establishing clear expectations while working out often can be the difference between success and failure. Too many people try to do too much and get frustrated. Instead of “lasering” in on a few great strategies, they try to do as many things as possible. As they say, “Jack of all trades, master of none” applies here.

To help renew your spirits of why proper diet and exercise is important for the New Year, I’ve compiled a somewhat comical list. See how many apply to you:

• Because it costs you (or your loved ones) over 5 million pennies in future health care if you aren’t

• Because feeling better tomorrow starts today

• Because torture is a bad persuasion technique

• Because studies show that fit people make more money

• Because if you don’t, you suck

• Because movie stars do it

• Because performers do it

• Because everyone that is cool in your life, does it

• Because you CAN commit 1.5 hrs/wk out of 176

• Because avoiding a wheelchair is a good thing

• Because hugs are better when you can actually wrap your arms around someone

• Because your kids really don’t want to put you in a rest home

• Because no matter what you keep telling yourself, thick is not sexy

• Because feeling grandpa’s muscles at Thanksgiving can be a yearly ritual

• Because cottage cheese is for fruit

• Because squeezing into a size 6 means you’re not a size 6

• Because love making is much more fun without the extra rolls

• Because being able to see your toes……hmmmm

• Because bigger clothes cost more money

• Because shopping for smaller clothes raises spirits

• Because hitting the State Fair and observing everyone shouldn’t be the only thing that puts a smile on your face

• Because having the woman in your life open a stuck jar of pickles for you is embarrassing

• Because no matter what anyone says, women are always in competition with each other. You do want to win, right?

• Because you had to ask your 10 year old son to take out the trash…..after all you couldn’t lift it

• Because beer makes everyone else look better while making you look worse

• Because weight training makes you look better while making everyone else look worse (see competition in women)

• Because yelling at the gym is a lot better than yelling at work (unless you are a cheerleader)

• Because “Shut your mouth or I’ll kick your ___,” now actually has meaning

• Because being told you look 40 when you are actually 60 does something strange to self confidence

Again, make sure to renew your sense of self worth this holiday season and strive to become a healthier you. Great information is always key but watch out for the dreaded “information overload.” Get equipped and make ‘06 the best year of your life.

Copyright 2006, Brad Howard

Brad Howard knows “The Secret” to getting in shape. And…it’s not what you think. If you’d like to know the difference between success and failure, you’ll go to
http://www.smallassforsale.com

In this article, I will explore the many benefits of aerobic exercise, but specifically, I will talk about the psychological benefits of aerobic exercise, which to my (healthy and happy) mind is almost more important. After all, an unhealthy mind is an unhealthy body!

But, what IS aerobic exercise??
According to the definition from the Global Healing Centers website, “Aerobic exercise is a type of movement such as running or cycling that gets your heart pumping faster and increases your oxygen intake.”
Fine examples of aerobic exercise are; running, dynamic yoga, cycling, fast walking, circuit training, skiing and rollerblading.

Ok, so we are all told we need to partake in aerobic exercise to obtain many benefits, such as, weight loss, better skin and muscle tone. But that’s not all! There are psychological benefits of aerobic exercise too!
So, what are the psychological benefits of aerobic exercise?

In short, the benefits are; improved mood, reduces anxiety, reduces depression and acts as a buffer against stress.
But lets go into a little more detail…

The Psychological Payoffs

Mood Enhancer

When we exercise aerobically, our bodies produces little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron-receptors in the brain to give relief from pain. Endorphins are not just produced from exercise; they are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once…
Endorphins are believed to produce four key effects on the body; they relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.
It may be worth your while to stock up on some fitness equipment, they might make things easier for you. I prefer to exercise outside but I do have an indoor stationary bike, that way, if it’s raining, I have no excuse not to exercise.

Reduces Anxiety and Depression

Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club. It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.
Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.
Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.

Stress Reduction

Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating. And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.

So, in conclusion, exercise! There are too many benefits that you will be missing out on if you don’t.

Ciara Carruthers is an aspiring raw foodist. She has created a website dedicated to raw food at http://www.rawfoodhealth.co.uk/, where you can find her raw food blog, health related articles and raw food recipes.

Nowadays, there are a multitude of fitness equipment infomercials. Almost all promises are further than absurdity.

The idea is that if want to look great and feel healthy you have to work at it. That normally requires a vigorous exercise routine combined with a well balanced diet. You have to burn calories. And of all the fitness equipments which give you a perfect shape, only one stand out, that is the treadmill.

A treadmill is designed to enhance the most popular form of exercising, running and walking. They are built on the basic premise that the more effort you put in, the more you will get out. With a workout on a treadmill, you can work out in comfort without having to lift weights and it does not put any undue stress on your leg and hip joints.

A treadmill is also ideal for getting a good cardio workout by walking, especially when there is an inclement weather. You can also use several different treadmill walking workouts to give your heart the workout it needs by adjusting the speed and the incline level of the treadmill.

Below are several important factors that you can do to make treadmill exercising feasible.

- Either Run or Walk

The two most popular and easy forms of exercising are running and walking. Whether you are a casual walker or a serious runner, a treadmill can accommodate your exercise needs. You can just set the speed and incline to suite your desired cardiovascular goals. You can even do a power walk up an incline or a heart pumping run at high speed.

- Avoid Bad Weather

A treadmill can guarantee a consistent workout in all seasons. A cold climate and freezing and snow will not stop your workout. It’s because you can simply work on it at home.

- Low Impact

For walkers and runners alike, injuries are usual from the constant pounding of joints on asphalt and concrete. Good thing there are higher end treadmills that offer surfaces that absorb impact and reduce pressure. Injuries are less common and stress is reduced on those critical joints.

- Versatility

Since treadmills are getting sophisticated, so does the versatility of the workout. Speed and incline has always been a popular feature on motorized treadmills, but now your workout is enhanced by a variety of preprogrammed computerized exercises. You can simply simulate running up and down hills, focus on cardio exercise, focus on burning calories, or work on speed training. Since some treadmills have preset programs, you can easily manipulate your own work out.

Choosing a Treadmill

Whether you are a treadmill beginner or a pro, you must also be wise enough in choosing the ideal treadmill.

Treadmills come in all shapes and sizes, including folding and stationary models. It is essential that you find the perfect model that suits your present and future exercise goals.

You may want to talk with fitness professionals that can recommend a treadmill specific to your needs. Also, you can ask your friends who uses treadmill or simply get through articles and reviews online.

Don’t be attracted by the blue light specials found in large retail and sporting goods stores. They may lack the components and functionality to provide an enduring and pleasurable exercise experience. If you are in it for the long run you’ll want to buy a treadmill that is build to last and designed to be practically maintenance free.

A treadmill will work if you’ll spend more time on it. So make sure you’ll do the workout on a regular routine. Remember, the more calories you burn, the more weight you lose!

Robert Thatcher is a freelance publisher based in Cupertino, California. He publishes articles and reports in various ezines and provides treadmill resources on http://www.abouttreadmills.info.

Not many things pay off for the body as much as stretching. Nothing could be simpler or take less time. Alas, most Americans neglect stretching as part of an every day fitness program.

Stretching boosts muscle flexibility, which in turn leads to decreased likelihood of injury, better muscle performance, and a sense of well-being that lasts for hours after you’ve finished.

Ideally, you should stretch several times each day. Stretching in the morning gets your body ready for the activities ahead. It also presents your brain with a focused, quiet activity can result in a feeling of peace and lowering of anxiety levels.

In the evening, stretching will help work out the kinks of a day’s wear and tear. Stretching and relaxing muscles before going to bed will lessen soreness after a hard day and will have you waking up feeling wonderful.

Finally, stretching is an unquestionable must prior to any vigorous physical activity to prevent injury and reduce post-activity soreness

10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch. The following stretches provide brief examples. An abundance of books and videos are available for more detail.

The most basic stretches can be performed while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back so you’re looking at the ceiling, to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Then lift each leg, and draw the same circle with the feet around the ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.

Move to the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. While leaning comfortably against the object, move your right foot two feet back. Slowly bend your left knee so that your right ankle flexes. You should feel the muscle in the back of your lower right leg being stretched. Hold the stretch for 30 seconds and release. Repeat the exercise with your left calf.

The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera). While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible. Reach back with your right hand and grab onto your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Perform the same stretch for your right leg.
For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You’ll feel the muscles in your shoulder stretching. Hold this stretch for 30 seconds.

Countless other stretches exist, but this schedule gives you a basic routine. Consult with your doctor and, if possible, a physical trainer to fine tune a “flex schedule” that’s right for you.

Isabelle Boulay is a writer and contributor to www.Medopedia.com, where you can find information on arthritis treatments and treatments for high blood pressure.

I’ve been a journal writer almost since I could hold a pen, but it wasn’t until recently that I realised that the same tool I use (and recommend to my clients) to manage stress was just as useful in increasing the effectiveness of my workouts. It may seem odd that something as apparently sedentary as writing can help make a workout more effective. When you consider, however, that without careful planning and constant tweaking, most fitness routines will fail to achieve their desired results, it becomes a little less surprising.

I use my journal both to motivate myself, and to actively plan out my routines – and I’ve found it incredibly useful in three main areas when it comes to my fitness:

- Planning

- Tracking

- Relating

PLANNING:

The first thing I need to know when I’m planning out a fitness routine is what I actually want to achieve. This may sound obvious, but many people still haven’t realised that if they don’t know what they want, they’re very, very unlikely to get it. I use my journal to write about exactly what I want – to let myself dream about what it will be like when I get it – to brainstorm different ways I could go about achieving it – and to explore possible barriers that might get in my way (and what I can do about them)

I also use it for more short-term, detailed planning. Once I know what I want, I plan out the milestones I’m going to need to achieve to get there. When I’m really committed to making a fitness goal happen, I’ll also use my journal for day-to-day planning – deciding what needs to be done by when in order to make my next milstone.

TRACKING:

As well as being helpful in forward planning, my journal is an invaluable ally in keeping track of what I’ve done, and allowing me to see what’s going on with my progress over time. This helps motivate me to push myself harder (it’s always easier to put more effort in when you can see it’s having the result you want). It also gives me the clarity to distinguish between having a bad day or two, and a situation where (perhaps because of overtraining or something similar) I’m starting to lose ground instead of gain it.

Useful things to track include body weight, distance, VO2 Max, weight lifted, repetitions, workout duration, energy levels and even degree to which you enjoyed the workout. In fact, if there’s anything specific you’re trying to improve with your fitness routine, tracking it will clearly tell you whether what you’re doing is working or not.

RELATING:

Finally, I also use my journal to do a brief roundup of each day, which then allows me to put the quantitative information I’ve tracked into some kind of context. Because everything in our lives affects everything else, things that have nothing whatsoever to do with your fitness routine can still affect it. If, for example, I notice over the past few weeks my performance has been starting to decline, I can go back through my daily journal and find out what else was happening just as (or just before) the decline started. That then gives me more information about how I can turn the decline around.

It also means that if I see a sudden spike in my performance levels, I can look at what else was happening at the time, and use that information to duplicate the performance.

The best kind of journal to use depends on the individual. Some people like sticking to the basics, and are quite happy with a notebook and pen. Others are happy simply using a word processor and spreadsheet on their computer. I’ve found, however, that when it comes to being able to track results over time, view them graphically, organize information, and search back through my records for something I wrote months or even years ago, nothing beats using dedicated journaling software. Try different systems and see what works for you. Whatever system you prefer, though, make sure you use it consistently it. The best journal in the world won’t do you any good unless you write in it!

A Personal Trainer and Stress Management Coach for Optimum Life Ltd (http://optimumlife.co.nz), Tanja Gardner has been using Life Journal for as a journaling tool for over 3 years. For more information, please visit her ezinearticles.com member profile.

Q: What certification should I look for in a personal trainer?

Answer:

Most importantly, no certification will guarantee that someone is a great trainer. The information taught in almost all certifications is generally outdated and basic.

It is really up to the trainer to learn outside of the certification process. A good trainer will have a mentor (preferably many mentors) that has shown them how to successfully deal with many situations, train people efficiently and effectively, and how to design a great training program.

A good trainer should also possess critical thinking skills. They shouldn’t simply do what all the other trainers are doing or copy workouts and exercises straight from a book or website.

If you are familiar with my training programs, you will know that they contain basic, no-fluff exercises. There’s no standing on gym balls or other dangerous and relatively ineffective training methods. There is nothing in my programs that I can’t justify. The trainer you choose should also be able to justify their exercise programs.

If I were picking a trainer, I’d insist on them meeting a very high level of criteria. After all, your trainer is in charge of your body and your health. You should demand a lot from your trainer. That’s the only way your training will reach another level.

Feel free to email me for trainer recommendations throughout North America. I might be able to recommend someone for you.

Craig Ballantyne trains athletes and executives in Toronto, and writes for Men’s Fitness magazine. His trademarked Turbulence Training workouts and his comprehensive workout manuals (including “The Ultimate Bodyweight Workout”) are featured on his website Turbulence Training.

We’ve all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement. Or, does it? The duration and frequency guidelines are very straight-forward and easily defined. But, “moderate” intensity is often left to interpretation. So, how do we define “moderate”?

First we need to understand that the definition of moderate intensity can be completely different from one individual to another. For example, a well-trained athlete may be in the moderate zone when running 5 miles in 30 minutes. Yet, for a novice exerciser who is very overweight, moderate means walking one mile in 30 minutes.

Don’t let this confuse you. While the intensity level is very critical in the overall guideline, fortunately it’s also fairly easily identified. The ACSM (American College of Sports Medicine) defines moderate as an intensity of 40 percent to 60 percent VO2 maximum. But, since most of us don’t know how to determine our VO2 maximum, there are easier definitions to utilize.

You can base VO2 loosely on your maximum target heart rate zone. A VO2 maximum of 40-60% equates to about 50 to 70 percent of maximum heart rate (MHR). And determining your MHR and the corresponding percent zones is relatively simple. Below is an easy calculation for determining your specific MHR and what 50-70 percent of equates to.

Target Heart Rate Zone

Take 220 and subtract your age. This equals your MHR. (Example: For a 30 year old your MHR is 190)

Next to determine your low range of 50 percent, simply take 190 and multiply it times 50 percent. (Example: For a 30 year old this would equal 95).

Finally, to determine your high range of 70 percent, simply take 190 and multiply it times 70 percent. (Example: For a 30 year old this would equal 133).’

So, in this example the 30 year-old would want to exercise in a heart rate range of somewhere between 95 - 133 BPM. Keep in mind that this calculation is age-related. It does not take into consideration your fitness level. So, it is not completely accurate, but still a good guideline. For an even more accurate (and more complicated) method for determining your training intensity range, visit this link: http://www.workoutsforyou.com/intensity.htm

Also, some medications can raise or lower your heart rate and change the heart’s response to exercise. Beta-blockers are among those that alter the heart rate. This means that people taking these types of prescriptions should probably use another option for monitoring their intensity.

There are some other very good ways to measure intensity for both people taking medications or those just looking for a more convenient method. Two good options are the Ratings of Perceived Exertion (RPE) method and the Talk Test.

RPE

This takes into account what the exerciser is perceiving in terms of exercise fatigue and it correlates well with cardiorespiratory and metabolic factors like heart rate and overall fatigue. The RPE scale starts with 0 and ends with 10. A rating of 0 equates to doing nothing, being at rest. A rating of 10 is equal to maximum effort, working very, very hard. For moderate intensity, an exerciser should strive for reaching somewhere between a 4-6, which the scale defines as a somewhat hard to a hard effort.

A great way to measure intensity (where appropriate), is utilizing both the RPE and Target Heart Rate Zone. The exerciser should identify where they fall on the RPE scale when their heart rate is between 50 – 70% maximum. This will allow them to accurately use only the RPE scale for measuring intensity when it is not feasible to determine their THR.

Talk Test

The final method for measuring exercise intensity is the Talk Test. Like the RPE, the talk test is subjective. The exerciser simply ensures that he works out at a level where he can carry on a comfortable conversation. He should be able to breathe comfortably during exercise. In simple terms, the exerciser would be working out too hard if he has to take a breath between every word he says. On the flip side, he would be exercising at too easy of an intensity if he could sing several phrases of a song without breathing hard.

Now you know how to define “moderate” and that means you don’t have any more excuses. It’s time to get moving. Keep in mind that the ACSM guidelines are minimum recommendations. For more significant health improvements and/or weight loss or for more advanced exercises, consider increasing any part of the three recommendations found in their guideline.

About The Author

Lynn Bode, certified personal trainer, offers her services online through WorkoutsForYou.com. Visit: http://www.workoutsforyou.com for a free sample workout and to sign-up for their monthly fitness newsletter. Workouts For You provides affordable online exercise programs custom designed for each individual. You’ll receive weekly customized workouts designed just for YOU, plus much more!

info@workoutsforyou.com

Whenever you read about exercising, you often see the caution from an author about talking to your physician before you start any exercise program. This is sound advice, as long as you don’t take it too far. Because of this common caution, many people seem to think that physicians are experts on exercise. That isn’t usually the case.

Most physicians are trained in working with diseases and how to cure them. They don’t know much more about putting together a proper exercise program than the average, educated adult.

If you have an existing medical condition, or you’ve been told you have certain risk factors (such as: being a smoker, or being excessively overweight) you definitely should talk to your physician before you start an exercise program. But, talking to them, and getting exercise program advice from them, are two different things.

If you have a good physician, he or she will probably give you clearance to exercise and tell you if there is anything you need to be careful about. They may suggest you have an exercise physiologist or an experienced trainer design and supervise a sensible program. If you have a severe medical condition, they may suggest that you join a supervised exercise program such as a cardiac rehab program at a medical facility or hospital.

It seems to me that too many people use the need for talking to their physician as an excuse for not starting an exercise program. They just can’t find the time for an appointment, or they don’t want to pay for an extra visit. Well, if you’re generally in good health and see your physician for regular check ups, you probably don’t need to check in with them before starting an exercise program. Of course if it’s been a long time since you did any exercise, you’re over 65, or you have a specific medical condition, it sure would make sense to at least call your physician and tell them what you want to do.

In almost all cases, the benefits of a sensible exercise program far outweigh the precautions you may need to take. So:

Myth: You need to work your abs everyday.

Truth: The best way to develop abdominal strength and tone is
to work your abs to exhaustion. You need to allow your
abdominal muscles to recover..this equates to 24-48 hours of
rest time between workouts. Increase the intensity of your
workouts gradually. If you overdo it, not only will you be
excessively sore (a little soreness is a good thing, it signifies
that you have worked the muscle enough for it to repair itself
and become stronger in the process), but you may discourage
yourself because you will need more rest time than normal and it
will be harder to do your ab exercises.

Myth: The more situps you do, the better.

Truth: Doing hundreds of situps will not help you lose abdominal
fat! Situps actually do little to increase strength because they
focus on edurance and are inefficient; it is hard to overload the
abdominal muscles doing situps. Thus, you will be wasting your
time. Crunches (yes, crunches) are the best way to overload
the abs and work the entire midsection, whether you do them
on the floor or on a Swiss Ball (my personal favorite!). There are
many variations of crunches, and each targets different parts of
the abdominal muscles. While doing crunches, it is imperative
that you focus on proper technique and gradually increasing
resistance. Using this method, you can fatigue your abdominal
muscles using fewer reps.

Myth: Situps are the key to getting “cut” ab muscles.

Truth: If you have layers of abdominal fat covering your abs,
situps, or any other exercise, for that matter, won’t do you much
good. For a strong, cut midsection, keep in mind these tips:

1. Train your abs with resistance. If you are a beginner, try
crunches without resistance first. As you get stronger, then
move to more challenging moves or crunches using a Swiss Ball.

2. You need consistent cardiovascular exercise (helps to burn fat
faster, performed at 80% of your maximum heart rate).

3. Cut the fat in your diet to shed body fat and create definition.
This is the only way your abs will show through! Remember,
great abs are made in the kitchen!

Learn the essential keys to building a strong core from the experts! To sculpt your abs now, visit our Abdominal Exercise website.

Marie Borges is a motivational writer, author and healthcare consultant. She specializes in educating and motivating clients on good nutrition, healthy eating and exercise to improve overall health and happiness. To change your body for the better, receive free tips, recipes, articles and more, visit:

http://www.burn-your-fat.com