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You look at it every day and wish it would just go away; that little pouch below your belly button that keeps staring back at you. You do crunches, sit ups, the works, and yet there it is just "hanging around." There are all sorts of cute names for it: snack pouch, spare tire, love handles, and the list goes on. All you know is that you want it gone.
The American Council on Exercise calls the bicycle one of the most effective ab exercises out there. This exercise is one of many that should be completed as part of a lifestyle change which includes both diet and exercise. Just doing ab exercises all day will not get rid of the excess fat that you have around your waistline.
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The following four areas of diet and exercise will help you gain the toned, flat stomach that you are craving.
Flattening Your Stomach in Four Easy Steps
1. Fat Intake
How much fat is in your diet? The American Food Pyramid says that a healthy diet is one that "Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Following the food pyramid will help you find the fats you need in good foods like nuts and plant oils as opposed to potato chips and ice cream. You should be taking in less than 30% of your caloric intake from fat so check your labels when you're purchasing packaged products. Many products now have the trans fats listed as well, so you can see which percentage of fat belongs to which group; saturated, non-saturated, trans, etc.
2. Carbohydrate Intake
Maybe your friends were on lo-carb diets and were amazed at the weight they lost. Maybe you tried one too? Carbohydrates are amazing in that each molecule attracts four water molecules to it and they hang out together inside your muscles. When you start decreasing the amount of carbohydrates you take in, you start to see weight loss in the form of fat loss. Oops, I mean WATER loss. No more carbs means no more four molecules of water hanging on, means lower numbers on the scale. Carbohydrate intake is essential for brain activity as well as muscle function. Our bodies feed off of glucose and glycogen which is supplied directly by carbohydrates. Eating whole wheat and whole grain is the way to go- stay away from white products; rice, pasta, bread, etc. Brown is best. Carbohydrate intake should be no more than 65% of your diet.
3. Cardiovascular Exercise
Running, cycling, swimming, aerobics; they are all using oxygen and so the prime energy source comes from muscle glycogen and fatty acids. The furnace is on and it's burning fat. You may have heard that cardio is good for burning fat, and that is true. Cardio exercise should be done for a minimum of 20 minutes and hopefully for longer and should be done at least three times per week, hopefully more. According to the American Council of Sport Medicine, "If weight loss is your major goal, participate in your aerobic activity at least 30 minutes, for five days each week."
You can't melt fat off of one area specifically, but it will come off over the whole body in time. We all lose fat from different places first. Just remember that cardio is a complement to the diet and the floor work that will also do.
4. Floor Work
Abdominal exercises were once believed to be something we could do everyday. We now know that the abdominals are like any other muscle and they need time to recover and rest.
Floor work is an essential component in getting a toned tummy. There are four main abdominal muscles that we can work: the rectus abdominus, which runs from the sternum to the pubic bone, the transverse abdominus which runs horizontal all around the torso connecting near the spine, and there are the obliques- internal and external which run alongside our ribs in opposite directions.
Exercises:
Hip lifts:
Lye on your back with your legs straight up in the air. Keep your back pressing into the floor and think about tightening a belt around your waist. Slowly pull your belly button to the floor and as you do so, feel your hips lifting gently off the floor as your legs are lifted. Do not lift with the legs, but instead with the abdominals. Repeat 10-15 times.
The Plank:
Facing the floor, get on your hands and knees, keeping your shoulders over your hands. Straighten out your body and keep your toes on the floor. You should be straight like a board with your abs pulling in tight. Breathe in and out naturally. Hold for up to one minute. Repeat 4-5 times.
The Bicycle:
Lye on your back with you knees bent. Slowly pull your upper body off the floor and support your head with your hands. Activate your abs by pulling your belly button to the floor and release any pelvic tilt. Take one shoulder and turn your torso to face your opposite knee. Go to the other side. Think of riding a bicycle as you turn slowly from side to side. Repeat for 20 repetitions.
Double Leg Drop:
Lye on your back with your legs straight up in the air. Keep your back pressing into the floor and think about tightening a belt around your waist. Keeping your abs pulled in at all times, slowly drop your legs toward the floor, keeping them pressing together. If you feel your back begin to arch, pull your legs back to the starting point. Inhale on the way down, exhale on the way up. Only go as far as you are comfortable with and go slowly. Repeat 10 times.
Diet and exercise are the only ways to get to your goals and they need to become part of a new lifestyle if you're going to maintain the body you want. Quick fixes, pills, drinks, diets, etc are only good for short term and could have long term effects that don't equate to your ultimate goals.
Flattening Your Stomach in Four Easy Steps
Nicole Palacios BSc, has been an integral part of the fitness industry for the past 11 years, working first as a group fitness instructor, and more recently as a personal trainer. She is certified through ACE and the BCRPA as a personal trainer, and is also a supervisor of fitness leaders. Her passions include fitness writing, weight training, and helping her clients pursue their fitness dreams. She has also started a Stroller Fit walking and toning group for moms in Vancouver, Canada.
ZEITGEIST: MOVING FORWARD | OFFICIAL RELEASE | 2011 Video Clips. Duration : 161.42 Mins.
Please support Peter Joseph's new, upcoming free film project: "InterReflections": www.interreflectionsmovie.com Sign up for TZM Mailing List: www.thezeitgeistmovement.com Sign up for the Film Series Mailing List: zeitgeistmovie.com This is the Official Online (Youtube) Release of "Zeitgeist: Moving Forward" by Peter Joseph. [30 subtitles ADDED!] On Jan. 15th, 2011, "Zeitgeist: Moving Forward" was released theatrically to sold out crowds in 60 countries; 31 languages; 295 cities and 341 Venues. It has been noted as the largest non-profit independent film release in history. This is a non-commercial work and is available online for free viewing and no restrictions apply to uploading/download/posting/linking - as long as no money is exchanged. A Free DVD Torrent of the full 2 hr and 42 min film in 30 languages is also made available through the main website [below], with instructions on how one can download and burn the movie to DVD themselves. His other films are also freely available in this format. Website: www.zeitgeistmovingforward.com http SUPPORT PETER JOSEPH (DONATIONS): zeitgeistmovie.com Release Map: zeitgeistmovingforward.com DVD: zeitgeistmovie.com Movement: www.thezeitgeistmovement.com
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Part 2 - Around the World in 80 Days Audiobook by Jules Verne (Chs 15-25) Tube. Duration : 138.62 Mins.
Part 2. Around the World in Eighty Days Days by Jules Verne.Classic Literature VideoBook with synchronized text, interactive transcript, and closed captions in multiple languages. Audio courtesy of Librivox. Read by Ralph Snelson. Playlist for Around the World in 80 Days by Jules Verne: www.youtube.com Around the World in 80 Days free audiobook at Librivox: librivox.org Around the World in 80 Days free eBook at Project Gutenberg: www.gutenberg.org Around the World in 80 Days at Wikipedia: en.wikipedia.org View a list of all our videobooks: www.ccprose.com
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These ASICS track spikes are tools to help take you to the next level. This package contains (100) 9mm pyramid spikes model# Z061.From the ManufacturerIn 1949, Mr. Kihachiro Onitsuka began his athletic footwear company (Onitsuka Co., Ltd.) by manufacturing basketball shoes out of his living room in Kobe, Japan. He chose the name ASICS for his company in 1977, based on a famous Latin phrase "Anima Sana In Corpore Sano," which, when translated, expresses the ancient ideal of "A Sound Mind in a Sound Body." Taking the acronym of this phrase, ASICS was founded on the belief that the best way to create a healthy and happy lifestyle is to promote total health and fitness. Today, ASICS offers a full line of performance-driven athletic shoes and technical active sports apparel and accessories dedicated to bringing harmony to the body and soul.
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ZEITGEIST: MOVING FORWARD | OFFICIAL RELEASE | 2011 Video Clips. Duration : 161.42 Mins.
Please support Peter Joseph's new, upcoming free film project: "InterReflections": www.interreflectionsmovie.com Sign up for TZM Mailing List: www.thezeitgeistmovement.com Sign up for the Film Series Mailing List: zeitgeistmovie.com This is the Official Online (Youtube) Release of "Zeitgeist: Moving Forward" by Peter Joseph. [30 subtitles ADDED!] On Jan. 15th, 2011, "Zeitgeist: Moving Forward" was released theatrically to sold out crowds in 60 countries; 31 languages; 295 cities and 341 Venues. It has been noted as the largest non-profit independent film release in history. This is a non-commercial work and is available online for free viewing and no restrictions apply to uploading/download/posting/linking - as long as no money is exchanged. A Free DVD Torrent of the full 2 hr and 42 min film in 30 languages is also made available through the main website [below], with instructions on how one can download and burn the movie to DVD themselves. His other films are also freely available in this format. Website: www.zeitgeistmovingforward.com http SUPPORT PETER JOSEPH (DONATIONS): zeitgeistmovie.com Release Map: zeitgeistmovingforward.com DVD: zeitgeistmovie.com Movement: www.thezeitgeistmovement.com
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