!!!SIX PACK ABS!!! How to muscle gain and lose fat FAST!!! Part 2 (Brandon Carter)

Go to BuildMuscleBurnFat.info myFREE workout plan Build Muscle and Burn Fat FAST AS HELL! Keys to getting a six pack: You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area. Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body. Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs. Proper Nutrition: Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than …

10 Ways To Lose 100 Calories

Here are 10 easy ways to lose 100 Calories:

1. Walk a Mile. For Each mile you walk you burn 100 calories. The faster you walk (or run) the faster you burn off the calories.
2. Use an exercise ball rather than an office chair and burn an extra 50 calorie per hour just sitting there!
3. 15 minutes at the gym: 5 minutes of uphill walking on the treadmill, 2 minutes of weights, and 5 minutes interval training.
4. Drink ice cold water, for a metabolic boost of about 25 calories per glass.
5. Stimulate your nervous system by having a hot drink. Three cups of green tea can help to burn up to 106 calories a day.
6. Don’t sit still, tap foot, pace, shake a leg, and remain active through the day.
7. Dishwashing, vacuuming, mopping, cooking, ironing and grocery shopping can all help to burn calories.
8. Just 10 minute of jumping rope can burn 100 calories
9. Just 20 minutes of vigorous dancing will burn 100 calories.
10. Play with your kids: Frisbee, rollerblading, swimming, Wii boxing, even carrying around your infant can help to burn the calories!

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10 Ways To Lose 100 Calories

Here are 10 easy ways to lose 100 Calories:

1. Walk a Mile. For Each mile you walk you burn 100 calories. The faster you walk (or run) the faster you burn off the calories.
2. Use an exercise ball rather than an office chair and burn an extra 50 calorie per hour just sitting there!
3. 15 minutes at the gym: 5 minutes of uphill walking on the treadmill, 2 minutes of weights, and 5 minutes interval training.
4. Drink ice cold water, for a metabolic boost of about 25 calories per glass.
5. Stimulate your nervous system by having a hot drink. Three cups of green tea can help to burn up to 106 calories a day.
6. Don’t sit still, tap foot, pace, shake a leg, and remain active through the day.
7. Dishwashing, vacuuming, mopping, cooking, ironing and grocery shopping can all help to burn calories.
8. Just 10 minute of jumping rope can burn 100 calories
9. Just 20 minutes of vigorous dancing will burn 100 calories.
10. Play with your kids: Frisbee, rollerblading, swimming, Wii boxing, even carrying around your infant can help to burn the calories!

Syndicated via RSS From: http://www.fitnesshealthzone.com

Ask Raphael: How to Jump Rope Safely

Have a question about your routine or anything fitness-related? Send it Raphael's way at askraphael@ediets.com.


Raphael,

Thank you for your common sense and wonderful columns & responses. I'm creating a "backup" workout plan, for those days I just can't make it to the gym & jogging/cycling outside isn't possible either (bad weather or can't do it during daylight hours).

I enjoy jumping rope and plan on doing a workout that consists of alternating intervals of rope work (skipping/jumping for 2 minutes) with sets of push-ups, crunches and bicep curls/shoulder presses using dumbbells.

My question is concerning protecting my knees from any possible stress from jumping rope – the floor I'd be jumping on is level, but it's concrete under a thin layer of vinyl flooring. It's rather unyielding and I've had some knee issues in the past from years of running (also I'm a bit overweight, but otherwise in good cardiovascular condition).

I'm thinking of getting a thick mat or even using something like a wooden platform (would a step bench make sense?) – do you have any suggestions on this? Also, what is your opinion of this type of brief but intense home workout I'm designing for myself (by the way, the warm-up is 5 minutes worth of flowing yoga poses, and the cooldown is 5 minutes worth of slow yoga stretches).

Thanks very much. – A


A,

Thank you so much for your comment about my column. I truly appreciate it because I take this column seriously and always try to provide a recommendation as if I was writing to a family member or friend.

I like your backup interval training plan. It’s an excellent workout and it will help to increase your strength and endurance. Also, you’ll be huffing and puffing so pace yourself accordingly. One of the things you may wish to try is changing the strength exercises on occasion.

For example, instead of the exercises you listed, try pushups with a closer hand position, dumbbell lateral raises, triceps bench dips and double crunches. Just a little variety now and then may keep it interesting and work other muscle groups with a bit more focus.

I performed a similar workout to yours several years ago and enjoyed it because it’s challenging and invigorating. I used to work with a boxing team and was very proficient at jumping rope. It has always been one of my favorite exercises – and by the way it burns a huge amount of calories!

Follow these guidelines:

- Use a floor surface that is even. Also, the floor surface should be absorbent such as a wood floor or gym mat. Forget the step bench – it's not effective/stable for jumping rope.
- Don't jump high and land hard.
- Remember to lift your feet off the floor just high enough for the rope to pass quickly.
- Keep your shoulders relaxed and try to turn the rope with your wrists.
- Make sure to land on the balls of your feet to avoid knee injuries.

As you can see from the first point above, you’ll be fine with either wood flooring or a thick gym mat. I recommend trying both to see which feels the best with respect to your knees.
I encourage you to continue your outstanding workout program and should you ever need to reach me directly, I can always be found on my Exercise and Fitness support board on eDiets.

Best of luck to you!

Have a fitness question you want answered? Email Raphael at askthetrainer@ediets.com and you could have your question picked! And if you missed a previous column, see the archive here.

Make NOW your time to do something about your weight. eDiets can help make weight loss a little easier. Let our nutritionists and fitness pros guide you! Click here for a FREE diet profile.

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