weight loss

Do you know that squat is the king of bodybuilding exercises? The squat is collectively called the big 3 for power and muscle building combining dead lift and bench press into one.

Basically, there are only three persons in this world. Those who make things happen, those who only watch as things happen and those who remain oblivious to what is happening around them. Now, if you want to get buff and feel good about yourself either in front of the mirror or not, you need to squat. Just do it. Never say never. Be consistent.

If you’re still not persuaded, let me tell you in bullets the great awesome results of squatting. Believe me, these are the real facts.

• Squat burns fats. Given the intensity put upon your body, your metabolism zests up while you squat, melting the body fats.
• Squats force your body to release growth hormone that results to muscle growth in all body areas.
• Squats can cause a “spillover effect” giving you a stronger revitalization.
• If you squat regularly, your knee muscles will improve, developing a sturdy posture and stance.
• Seventy-five of your entire muscle structure are working as you squat including the shoulders, traps, back, gluteus, hams, calf, and of course, the abs. It also enhance your endurance and improves your over-all cardio health.

Important Reminder: Squatting can be dangerous, if you do without any proper knowledge and professional recommendations. Before you include squatting in your workout regimen, you need to research about it, weigh things out or ask a personal trainer. Always start with the basics!

Obtaining a six-pack midsection is a dream for all. Truth is, if you want to zest up your abs, you need to tone your abdominal muscles and get rid of those fats surrounding it. Toning your ab muscles is not easy. It chiefly requires good protein-diet and consistent exercise. Not only that, you also need to develop your obliques. Obliques is your V shape in your waist area. I know this sounds hard but you need to accept it. This is a fact. Owning a well-curved abs is a sacrifice, you need to deal with the conditions or else suffer the ugly slope when you’re in front of the mirror.

Here are the four easy ab workout as presented by Chris Dreyer in Ezine.

Legs Crunch Raised
1.Lie on your back with your legs straight up in the air and together,
2.Raise your shoulders off the floor performing the traditional crunch style.
3.Don’t use your arms to lift your head
4.Use your abdominal muscles to lift your head and shoulders.”

Double Crunches
1.While lying on your back, bend your knees at a 90 degree angle towards the floor
2. Bring them towards your chest as you lift your head and shoulders.

Oblique Crunches
1.Lie on your back and bring your head and shoulders straight up
2.Twist your body in a diagonal angle.
3.For the best affect, focus on contracting your obliques as you reach the top of the crunch. Alternate twisting in different directions and in both sides.

Another Leg Raised
1.While lying on your back, put your hands under your butt and raise your feet a few inches off the floor.
2.Be sure to keep them straight the entire time.
3.Don’t raise your feet very high. Hold them low will give you a better workout. Hold position for as long as you can and increase your count.
4.Try also separating your legs in this position and bring them back together slowly while keeping it straight and keeping your back flat.

Are you also aware that having a six-pack abs is not only about having a remarkable physique but also has health benefits? Owning a well-developed six-pack can…

• Help prevent back injury caused from bending
• Stabilize your spine
• Sustain good posture
• Flexible arm and leg movement
• Prevents back strain
• Lower the risk of heart disease, diabetes and high cholesterol

Your chief goal in the early stages of your weight gaining plan should be the big muscles. When we say big muscles, we usually picture out a big arms. Surveys reveal that having a bigger arms ranks second as the most noticeable body part after the abs. That’s right folks! Women can’t see your abs with your T-shirt on but they can immediately recognize your arms bulging on your sleeve. Bigger muscles can make you feel good and it feels nicer when girls are staring at you not only because of your looks and smile but also because of your well-curled arms. Having a good looks makes you a winner but having a bulging muscles in the arms grabs the jackpot prize.

How to obtain bigger muscles? It’s easy, all it takes is consistency and the right intake of protein. Remember: Consistency can help win the jackpot.

• Before pumping those dumbbells, be sure to have a foundation of weight lift training.
• Perform 3 triceps work-out for every 2 bicep exercise.
• If your body allows it, perform 6 reps of anything as long as you didn’t exceed the boundary of your limitations.
• Never perform same number of repetitions with the same amount of weight in consecutive sets.
• Here’s a formula if you remain to be uncertain about your weight lifting and the repetitions you should do. + weight and – repetitions= balance arm workout
• Train your biceps and triceps simultaneously and in alternating sets. This is a better technique that guarantees bulging arms more than what you have expected.

Until now, focusing exclusively on the abs to enlarge this quite responsive muscle group and obtain the V shape is a mistake. Fact is, building muscles in a wrong way may only kill the V shape that you are really seeking. As what many professional bodybuilders say, the secret key to V shape is to “keep your workout routine simple and focus on being consistent.”

I read and read “weight lifting” articles in Ezine. Luckily, I found a solid workout routine by Lee Hayward, a fitness enthusiast. He said that you should separate these workout routines. Never do them all at the same time. Try adding 5 lbs. to each routine each week.

UPPER BODY WORKOUT:
For the chest: Bench Press 3 sets of 10 reps
For the back: Lat Pull Downs 3 sets of 10 reps
For the shoulders: Seated Shoulder Press 3 sets of 10 reps
For the biceps: Bicep Barbell Curls 3 sets of 10 reps
For the triceps: Triceps Push Downs 3 sets of 10 reps

LOWER BODY WORKOUT:
For the quadriceps: Leg Press 3 sets of 10 reps
For the hamstrings: Leg Curls 3 sets of 10 reps
For the quadriceps: Leg Extensions 3 sets of 10 reps
For the calves: Standing Calve Raises 3 sets of 15 reps
For the abdominals: Abdominal Crunches 3 sets of 25-50 reps

Having a six pack abs doesn’t necessarily require you to go in the gym all day long. You can zest up your abs the way you want it even if you’re in your living room and has no single gym apparatus. How?

Here are the following workout.

Bridge on Hands

1. Lie flat on the floor in a face down push up position.
2. Support your body using your hands and feet.
3. Hold this position while flexing your abs tight.
4. For beginners, hold for 30 seconds. Try holding it longer as desired.

Bridge on Elbows

1. Lie flat on the floor in a face down push up position.
2. Support your body using your hands and feet.
3. Hold this position while flexing your abs tight.
4. For beginners, hold for 30 seconds. Try holding it longer as desired.

Lying Leg Raise

1. Lie on your back. Your hands should be underneath your lower back.
2. Raise your legs 3-4 inches off the ground.
3. Hold this position for a ten seconds and repeat at least 4 times.

Side Plank

1. Lie in on the floor on your side.
2. Support your body with one hand and on your feet like a plank.
3. Do this on both sides for an equal length of time.
4. For beginners, hold for 30 seconds. Try holding it as desired.

Seated Leg Raises

1. While sitting on a couch or chair, slide your butt to the edge
2. Support yourself using your hands at your sides, legs should remain on the ground.
3. Raise your feet off the ground until they are parallel with the ground.
4. Do 20 reps for 4 sets.

Danielle:
Aras, is there any yoga poses good for our abs.

Aras:
Of course, there is. Your abs looks fine.

Danielle:
So are you.

Aras:
Thanks to R&B!!! As you see it, most R&B dudes these days have nice abs, therefore, I should catch up. I love R&B and you know it.

Danielle:
Yeah. Truth is, who doesn’t want a nice abs? Everyone craves for it.

Aras:
In that case, I should teach you the yoga poses for abs.

Danielle:
Let’s get started. I’m excited.

Aras;
First on the list is the Bow Pose. I’m sure you’re familiar with this technique. First, lie flat on your stomach and grab your ankles with your arms while lifting your head at the same time. Hold it for few moments then end up resting on your stomach.

Danielle:
Is this great also for chronic constipation? Because I’m having cramps here.

Aras:
Yes.

Danielle:
Whooo!!!

Aras:
Next is the Peacock Pose. In this pose you need to balance your abdomen on your co-joined elbows, while raising your legs.

Danielle:
A hard one but when there’s no pain, there’s no gain.

Aras:
Then we’ll go to sun salutations. This is the basic. Each movement should be coordinated with the breath. Inhale deeply as you extend or stretch and exhale as you fold or contract. Basically, Surya Namaskar has twelve postures to be performed in a single, graceful flow namely mountain, hands up, head to knees, lunge, plank, stick, upward dog, down ward dog, lunge again, head to knees, hands up and back to mountain.

Danielle:
No challenge at all.

Aras:
Practice sun salutations everyday and you’ll just observe some crunching shapes in your abs one day. The final pose is the cat cow stretch. This exercise stretches and enhances your abdominals. To do this, you need to come on all fours and bend your spine on both ways, like a cat.

Danielle:
Meow!!!

Who doesn’t want a six pack abs? No one. Every human being wants it. Having a nice abs is really difficult but the experience of having it is rewarding. I read an article over the net today and it recommends several simple exercises for your abdomen.

If you want a great abs like Usher Raymond, you should develop your rectus abdominis and your oblique muscles. The rectus abdominis is the location of the six pack while the oblique muscles refer to the waist area.

Bicycle Exercise:

1. Lie on your back and place your hands beside your head.
2. Raise your left knee halfway, meeting your right elbow while arching your back slightly forward.
3. Do the same with the other knee and elbow.

Ball Crunch Exercise:

1. Rest your body over the yoga ball.
2. Pace your feet flat on the floor while you’re doing the crunch.

Captain’s Chair:

1. The basic objective of this workout is to build muscles around your oblique sections.
2. First, dangle your body while being supported by your arms.
3. Start slow and repetitive knee lifting toward your chest.

Vertical Leg Crunch Workout:

1. Lift your shoulder blades while you raise your leg.
2. Observe how your abs muscles contract when you lower your leg down.

Yoga is done easier if you use certain yoga accessories. These yoga accessories can help you from injuries and other fatal body pains. These yoga accessories are:

The Yoga Mat
A yoga mat is defined as a slender piece of foam rubber aims to protect the sharp angles of your body from the floor. A good quality yoga mat should be durable, comfortable, washable and has a standard size in thickness.

The Yoga Mat Bag
The yoga mat bag safeguards your yoga mat from any form of dirt or torn. This piece of yoga accessory allows you to hand carry your mat to and from yoga class. Even you’re at home, this bag can still serve as a convenient way to store your mat when not in use.

The Yoga Block
The yoga blocks or also called as the grip blocks boost your yoga workout to the maximum. Gripping these blocks can alleviate stress in your wrists and is also designed to bear your full body weight. These blocks are made from cork, bamboo or lightweight foam. Use these blocks in “downward dog pose.” To avoid serious injuries, you should understand how these blocks are used and carefully read the written manual included in the instructional tutorial discs.

The Yoga Balls
Yoga balls provide a range of comfort while you do complex asanas and enhancing your abs. The yoga balls are effective accessories used to prevent back pain and injury. It is advisable to see a video demonstration before using these yoga balls.

Since yoga is about relaxation and mental discipline, dressing up is not very necessary. There’s only one important thing you need to remember in yoga. Your selection of clothing should be comfortable from head to foot.

In yoga, forget all the baggy trademark clothes. As long as you a cotton loose-fitting yoga shorts and cotton sweat shirts, you can now jumpstart your yoga everywhere. You can also wear yoga shoes and socks, however, most yoga techniques don’t really require it. Remember, yoga involves a lot of stretching, bending and mind concentration therefore your clothes should not hamper your actions. How can you free your mind when you can’t breath well due to stuffy jeans?

Your haircut should also be comfortable, too. Having a long bushy haircut is heavy and stressing. Ideal haircut for boys are crew cut and semi-skin-head. For girls, keep it tied up in a bun.

Here are some basic tip in choosing yoga clothing. The most comfortable yoga clothing is of your choice. May it be the ff:

• Loose-fitting yoga shorts
• Cotton sweat shirts
• Comfy yoga pants
• Sweat absorbent yoga clothing
• Yoga shoes and socks

Surya Namaskar
Each movement should be coordinated with the breath. Inhale deeply as you extend or stretch and exhale as you fold or contract. Basically, Surya Namaskar has twelve postures to be performed in a single, graceful flow namely mountain, hands up, head to knees, lunge, plank, stick, upward dog, down ward dog, lunge again, head to knees, hands up and back to mountain.
(To view pictures, go to http://www.yogasite.com/sunsalute.htm)

Utkatasna
Requires you to be in a sitting position without a chair. Hold this pose for a while and raise your hands upward; pointing the ceiling.

Paschimothan Asana
You need to sit firmly on the floor with your legs stretched and heels together. Keep your spin neck and head upward. At this stage, keep the hands down on the floor on both sides. Stretch out both the arms parallel to the stretched legs. To do this, inhale and touch your toes. If you can’t touch it, touch only as far as you can. After that, exhale deeply and slowly bring your heads down in between your hands. Stretch out your hands along with your head and toes for six seconds. Inhale and return to the first position, your palms should touch and dragged through your legs.

Dhanur Asana
Lie down with your stomach on the mat. Slowly raise your upper body, taking hold of your your legs. This is one of the best asana for strengthening your joints and to tell you, it has some special benefits for women.

Bhujanga
First, lie straight on your stomach, keeping your palms on the floor below your shoulder blades. Your elbows must touch the middle part of your body. Keep the heels together and toes flat on the floor. And breathe normally. Bend your head and neck backward. Inhaling slowly and raise your head and chest above your naval area, upwards. Tighten your legs all over from the waist down to the toes. Breathe and hold the position for six to eight seconds. Then, exhale while lowering your head towards the floor. Relax your entire body, rest your right or left cheek on the floor for about 6 seconds. And that’s it!!! A round of bhujanga asana.

Vajr Asana
Or rather be called as the diamond pose. Here, it demands you to bend your knees and rest your hands on your knees.

Salabha
First, you lie on the floor with your face down on your stomach, hands stretched backwards close to your body and legs are straight. Make hand fists and bring them together beneath your thighs with the wrists touching. Inhale deeply. Hold your breath as you straighten your head while putting your chin on the floor. Tighten your both legs and slowly, lift them up as high as you can without bending your knees. Hold position for a few seconds and exhale. Then, lower your legs on the floor. Never drop your legs. By the time your legs reach the floor, that’s the time you stop exhaling. Relax!

Sarvanga
First, lie down with your back on the floor. Keep your palms down near your body. Bring your heels and toes together while keeping them loose. Straighten your whole body. Look towards the ceiling. And, breathe normally.

Matsya Asana
In this asana, you can either do the lotus pose or without the lotus pose. Let’s do the lotus pose first. Lie down with your back. Keep your legs in folded position. Picture yourself as a lotus. Bend your spine, neck, and head ’till it reached the floor. Breath normally. If you cant’ do this, let’s do the “without lotus pose.” Lie on the floor on your back. Fold your knees and bring your heels near your hips, about four inches apart. Straighten your body while keeping your palms on the floor. Look up and breath normally.

Navasana
Just lift your both legs while in a sitting posture. Your legs should make a forty-five-degree-angle from the surface of floor.

Shava Asana
First, lie down on your back. Loosen your whole body loose in a straight position. Your palms can be either position them on the floor or position them up. Never use any pillow under your head. Keep your eyes gently closed. Relax your facial muscles and breath through your nostrils.