(via imgTumble)My Tips for “Getting Abs” -
- Eat CLEAN (NO JUNK FOOD, choose wholesome,natural sources.. see my grocery list and meal plan for an example of this!)
- Do cardio (HIIT is great for fat loss)
- Lift weights (revs metabolism, and increases calorie burn over an extended period of time)
- Drink water (your body needs water to perform basic functions like mobilize fat stores and build muscle)
- Get enough sleep (if you don’t sleep enough, cortisol levels are raised, which promotes fat storage around the abdomen)
- Avoid stress (same cortisol problem)
- Eat healthy fats (fats like avocado, olive oil, natural peanut butter and almonds help you LOSE fat)
- Eat lean proteins (it helps keep you satiated longer and has the highest thermogenic effect of any other macronutrient)
muffintop-less: The Truth About Muscle Toning by Flavia Del Monte, Certified Trainer and Nutritionist“It is unfortunate to see how many females who fear muscle end up detouring their progress in what should be a relatively easy goal, “toning”.I’ve always found it ironic when I read fitness magazines or hear trainers tell women you can’t build big muscles because you don’t produce as much testosterone as a man (which is true) but then paradoxically say to just use low weight and high reps or go for the burn! Why would it matter if women lift heavy weights and low reps if we don’t have the hormones to produce big muscles? Why do “fitness experts” contradict themselves and perpetuate these toning myths? Perhaps they are scared to prescribe heavy weights and low reps because they are misinformed on “toning”?Here’s what females must understand about muscle toning if they ever want TRULY toned, defined and sexy curves:Relying on low weight and high reps results in spending years trying to achieve what a few months of heavier weight and low reps could potentially bring if the weights were progressed up at a gradual level!The entire, “Drop the weights and go for a burn…” advice is complete nonsense! Here’s why:There are two types of muscle tone: Myogenic muscle tone and neurogenic muscle tone. You need both for a sexy,hard and defined looking body.Myogenic tone can be defined as residual tension in a resting muscle. What this really means is how hard, full and dense your muscles are at rest. An increase in myogenic tone is a permanent increase in the appearance of your muscles. Myogenic tone is affected by the density of your muscles and is improved by stimulation of the contractile proteins using a moderately heavy loads and moderately lower rep training workouts. Neurogenic tone refers to the level of tension in a muscle in a working or flexed state. That is how “hard” a muscle is when you are training it or just flexing it. It refers to muscle tone that is expressed when movements occur (like when you extend your arms to point). Neurogenic tone is improved due to the effect lower rep training [i.e. less than 7 reps] has on improving the efficiency of your central nervous system.Heavy weight training for women increases your myogenic tone through the hypertrophy (growth) of the contractile proteins myosin and actin (myosin and actin are by far the most dense components of skeletal muscle).Lower rep training with heavier weights is by far the best way to get a lean, defined and tight body. This type of training will increase the sensitivity of alpha and gamma motor neurons, thus increasing neurogenic tone when conducting even the simplest of movements (i.e. walking, extending your arm to point, etc).Training with heavy weights improves both myogenic and neurogenic tone. When a body is stripped of much of its fat, muscle density and hardness go a long way to enhancing the attractiveness of one’s physique! If your goal is to have a lean, sexy and defined looking body, then incorporating training with heavy weights and low reps is the next (and best) step to set yourself up for an amazing body.Need proof?Have you ever seen a women in the gym or in a magazine with defined arms? Toned shoulders? Sculpted calves? Trim thighs? The way their bodies are sleek and curved is easy to achieve once you get rid of the “drop the weights and go for the burn” nonsense and begin working out with some heavier weights and lower reps — this is the best way to lean, hard and strong, but not big! As long as you manage your calories, there is no fear in getting big. Remember, muscles grow on calories so as long as you don’t start eating like a bodybuilder, you will never come close to looking like one (thank goodness)!Now that you can see a difference between myogenic tone and neurogenic tone it’s time to use this information to go from ordinary to extraordinary and Curveless to Curvalicious!
Wanna Lose Belly Fat?
- Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat and deadliftwork best to build strength.
- Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
- Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.
- Eat Healthy.As the saying goes “abs are built in the kitchen”. You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed foods. Eat whole, unprocessed foods.
- Proteins. Meat, poultry, fish, whey, eggs, cottage cheese, …
- Veggies. Spinach, broccoli, salad, kale, cabbage, …
- Fruits. Banana, orange, apple, pineapple, peers, …
- Fats. Olive oil, fish oil real butter, nuts, flax seeds, …
- Carbs. Brown rice, oats, whole grain pasta, quinoa, …
No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s 4 junk meals/week if you eat 6 meals/day.
Limit Alcohol Consumption. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily. Also avoid fizzy drinks, they cause bloating.
Eat Less Carbs. You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat
Eat More. Eating tons of healthy foods won’t make you fat. Especially not if you exercise 2-3 times a week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:
- Energy. Food is energy. Your body uses food for weight lifting, working, digestion, etc. Lack of food means lack of energy, in all areas of life.
- Fat Loss. Eating the right foods helps fat loss: protein has the highest thermic effect and satiates, healthy fats promote fat loss, …
- Maintain Muscle. If you starve yourself, your body will burn muscle for energy - NOT fat. You’ll become skinny + fat.
Hunger means you’re not eating enough. Don’t worry about calories. Just eat breakfast and eat every 3 hours from there on, including post workout. Eat healthy foods 90% of the time to lose your belly fat fast.
Eat More Protein. Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat
9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:
- Get Stronger. Strength training builds & maintains muscle, increases fat loss, helps sticking to diet
- Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.
- Add Cardio. 15mins post workout, build up to 3x45mins/week. If you have less than 15% body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.
- Stay Motivated.Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.
- Measure Body Fat. Every 2 weeks using a fat caliper. It doesn’t need to be accurate. What matters is that the trend goes down.
- Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthy, your waist will go down fast. Your pants will start to feel loose.
- Take Pictures. Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.
Goooodbye Belly Fat (:
Follow: www.health-freeak.tumblr.com
Get rid of your muffin top
1. Plank This isolation exercise targets your internal abdominals, called the transverse abs. These muscles are the deepest muscles that act as a girdle that holds everything together. Start by getting into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut. Hold for 30 seconds. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, eventually working up to 3 minutes.
2. Side Plank The side plank is another isolation and balance exercise that targets your core, hips, and back—muscles that play a large role in smoothing out love handles, says Paris. Start by lying on your side with your knees straight and feet stacked. Prop up your upper body on your left elbow and forearm, then raise your hips until your body forms a straight line from the ankles to the shoulders. Hold for 30 seconds and repeat on the other side. As the exercise becomes easier over time, increase the duration of your hold by intervals of 15 seconds, working up to 3 minutes and possibly move onto resting body on your hand versus elbow.
3. Scissor Kicks Working your obliques not only defines your waistline, it also improves posture which can help decrease back pain. Start by lying on your back with feet 6 inches off the ground and your hands by your sides. Pull your navel in toward your spine to eliminate the arch in your back. Keeping both feet off the ground and your legs straight, alternate kicking your feet toward the ceiling. Kick with your right leg, then your left leg. That’s 1 rep. Repeat for 10 to 15 repetitions.
4. Vacuum Exercise The transverse abdominals are the most important muscles to target when you’re trying to flatten your belly. They’re hard to reach—but this do-anywhere move hits ’em. Start on all fours with your spine relaxed and inhale deeply. While you exhale, pull your navel toward
your spine and hold for 12 seconds. That’s 1 rep. Repeat for 12 repetitions5. Opposite Arm and Leg Raise Start on all fours. Then simultaneously lift your right arm straight in front of you and left leg behind you, creating a straight line between your fingertips and heel. Hold for a breath and return to start. Repeat the move, this time using your left arm and right leg. That’s one rep. Complete 20 repetitions.
6. Bicycle Crunch Round out this routine with the bicycle crunch, which targets the rectus abdominals, the hardworking muscles that hold you upright. Start lying on your back. Place your hands behind your head, and lift knees toward your chest so that both your hips and knees are bent 90 degrees. Curl your head and shoulders off the floor while twisting your torso to the left. At the same time, pull your left knee toward your right elbow and extend your right leg so that it’s about a 45-degree angle to the floor. Repeat on the other side by twisting your torso to the right and pulling your right knee toward your left elbow while you extend your left leg. That’s one rep. Complete 15 repetitions.
