Fat Burning Guidelines: Nutrition, Cardiovascular and Abs Exercises:.  

                                              

 

Losing Abdominal Fat By Glenda Bozett 

The best way to burn fat off your abs is not to do  more ab work, but to do more cardiovascular work, bike, stair master, treadmill, elliptical machine or rower. They are all great fat burners, work at about 70-85 of your age predicted maximal heart rate (220-your age) and maintain it for 30-45 minutes 5 to 6 days a week for optimal results.

 Train your abs about twice a week, just as you would any other body part. One you are satisfied with your level of body fat and your abdominal definition you can cut back to 3-4 days per week for 20-30 minutes for maintenance.

 Seeing your abs or any other muscle group for that matters is strictly the results of having low body fat levels. You get low body fat from proper diet and cardio, not from doing hundreds of ab exercises every day.

 Nutrition is half the battle when it comes to fat loss. Eat 6 times a day and eat a meal every 2 1/2 to 3 hours- never, ever, ever miss a meal.

Fat Burning Nutrition Guidelines

1- Eat 15-20% below your calorie maintenance level. 

  2- Spread your calories into 5-6 small meal instead of 2-3 big ones.

 3- Eat a source of complete high quality protein with each meal. 

 4- Choose natural, complex carbs such as: vegetables, oatmeal, yams, potatoes, brown rice, and      whole grains.

 5- Start with at least 50% of your calories from complex carbs and reduce carbs slightly late in the day

 6- Drink a gallon of water a day.                                    oor with your    legs bent at right angles at the knees and hips.   your arms straight down at your sides, flat on   the floor. Froms at the hips should not change. Hold the top en reps. Perform 2-4 sets of 10-20 repetitions.

Nutrition 50% Cardio 40% Ab exercises 10%

Abs Exercises:

1-Basic Abdominal Crunch ( hands gently supporting head, feet flat on floor ) 4 sets of 15 repetitions.

2-Supine crunch twist  ( Internal and external oblique ) 4 sets of 15 repetitions.

3.-Reverse Crunch: Lie supine on the floor with your legs bent at right angles at the knees and hips. Position your arms straight down at your sides, flat on the floor. From this placement, curl your lower spine upward so that your hips lose contact with the floor. Your knees should move toward the ceiling, but the angle of your thighs at the hips should not change. Hold the top position momentarily before lowering your hips slowly back to the floor; repeat. Do not rest at the bottom between reps. Perform 2-4 sets of 10-20 repetitions.

Abdominal Exercise Machines

1-Standing Roman Chair ( leg lift ) 4 sets of 15 to 25 repetitions.

2- Abdominal Machine Exercise ( trunk curl )  4 sets of 15 to 25 repetitions.)

More Exercises .....

Shoulders: Alternating Front Raises: Stand erect, holding a dumbbell in each hand at arms' length hanging down in front of you. Your palms should be facing rearward. Keeping your arms straight, raise the left dumbbell up in front of you until your arm is parallel to the ground. Hold the top position momentarily, then lower the weight slowly back to the full hang as you raise the right weight. At no time should either side be stationary. Do not heave the weights up with your lower back. Continue to alternate in this fashion, with each left/right pairing counting as one rep. Complete three sets of 10-15 repetitions.

Leaning Barbell: ( Front Raises) Position an adjustable incline bench at an 80-degree angle. Lean back against the bench, holding a barbell at arms' length hanging down in front of you. Your hands should be positiones at shoulder width with your palms facing rearward. With your arms straight, raise the barbell up in front of you until it is level with the top of your head. Hold this position momentarily, then lower the bar slowly to the full hang; repeat. Perform 4 sets of 12- 15 repetitions

 

 

Go Back

 

Home | Members | About | Gallery | Personal Training | Updates | Shop Online | Links | Contact

 

Copyright 2002-2003 glendabozett.com. All rights reserved. legal info.

Web Design by Delta Creations