Ab Exercise Tips

by Jayson Hunter RD, CSCS

Most people do not eat like they are supposed to. Out of those people, 95% of them don’t realize that by making 10 simple changes to their eating lifestyle they can improve their diet by 90% along with improving their health and overall well-being.

Apply these changes to your diet today and you too will be experiencing an increased benefit to your health, probable weight loss, a leaner body, and likely improvements to your blood profile. This all equals a longer healthier life.

Now let’s get started so you can benefit from these 10 simple changes that anyone can make immediately.

1. Hydration: Is there a difference? Drink Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and is a powerful antioxidant. You should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.

2. Benefits of Fiber Recommend consuming 25-35 grams of fiber per day. Since the average diet contains only 14 grams we could all use more fiber. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage when they are elevated. By simply eating at least 1 serving of fruit and vegetables at every meal should get you to the goal of 25-35 grams of fiber per day.

3. The Importance of Protein Eat lean protein sources which include; lean beef, chicken breasts, turkey breasts, salmon, low-fat cottage cheese and other low-fat dairy products, and whey protein powders, at every meal. This will also help control insulin levels and satisfy hunger pangs which tend to promote fat storage. You will find yourself naturally eating less food throughout the day if you eat some type of lean protein at every meal.

4. Frequent Meals: Why? Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories. By also including your protein and vegetables at these meals you will tend to eat less overall thereby reducing your calorie intake.

5. What are Whole Foods? Consume whole foods that are high in fiber and low in sugar such as lean protein (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains. Try to minimize processed foods that come in a box or a bag. Instead choose whole grain choices such as whole wheat foods, oatmeals, and vegetables.

6. Healthy Fats: Yes, there are healthy fats Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.

7. Superfoods Include what I call “Superfoods” into your meal plan on a daily basis. These include but not entirely lean meat, salmon, low fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. These are just some of the “Superfoods” you should be incorporating into your daily meal plans.

8. Fat Keep total fat intake under 30% for the day. This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc. This doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

9. Food Log: Yes, this is the most important step Record what you eat and drink. You will be amazed at what you consume and not even realize you did it until you right it down and reflect back on the day. Keeping a food log is critical to your success because if modifications need to be made you need something to be able to evaluate and analyze. If changes aren’t happening like you had hoped the answer can usually be found in your food and or exercise journal.

10. Food Labels Review food labels. Avoid foods packed with excess sugar, calories, or foods that contain any trans-fats. You should be looking for more natural foods and not overly-processed foods. Ingredients to look for and avoid or minimize if they are one of the top ingredients listed in the ingredients list: Sugar, High Fructose Corn Syrup and Hydrogenated or Partially Hydrogenated Vegetable Oil.

If you see these ingredients listed at the top then that means the food product is made up of that ingredient as it’s largest source…. it’s the main ingredient.

Now I don’t expect you to make every change in one day. What I do expect is that if you are serious about living a better life and a healthier life then you need to make these changes over the next 4 weeks. The best way to accomplish this task is to map out your plan and to create meal plans and have a plan of attack in place in regards to what you are eating and when.

You will start to see just how easy it is to live a healthier life and achieve the goals that you desire.

About the Author:

Jayson Hunter, RD, CSCS, is a registered dietitian and fitness professional with more than 10 years of experience. He has worked with 1000’s of individuals in achieving their ideal body and has been published in numerous magazines. Get your free newsletter on diet meal planning today.

by Sue Burchill

It’s estimated that at least half of all Americans have either high or borderline cholesterol levels. These elevated levels will put you at a much higher risk of experiencing a stroke or heart attack.

Cholesterol is naturally produced within the liver. It creates some types of hormones, forms cell membranes and helps in the body’s digestion of fats. All of the body’s cells contain cholesterol as well as the bloodstream, brain, muscles, nerves and skin.

On top of the cholesterol that is naturally produced in the body, we consume additional amounts in many of the foods we eat. Other factors that can play a role in high cholesterol are age, weight, heredity and even stress.

Our bodies naturally contain two types of cholesterol, HDL is called the good cholesterol, while LDL is bad cholesterol. Cholesterol is taken back to the liver to be broken down by HDL, while LDL carries it away from the liver and into the bloodstream.

When we have excessive cholesterol in our bloodstreams, it begins to build up and harden on the artery wall which restricts the flow of blood to the heart and brain and puts us at greater risk of for heart attack and strokes.

If your cholesterol level is too high there are some things you can try to help lower it and reduce the risks associated with it. For many people following a diet low in cholesterol, getting exercise and reducing weight will be all that is required to lower the levels.

Simple changes in diet by adding some cholesterol fighting foods like fish, oats, whole grains, yogurt and eliminating a lot of saturated fats will often get your cholesterol levels back to normal.

The simple lifestyle changes that you can make won’t have much effect on your cholesterol if it is an inherited condition or your body has just begun to produce too much for some reason. In these cases the only alternative may be for your doctor to prescribe one or several medications.

There are other factors that increase the risks of heart attacks and strokes, but elevated cholesterol is one thing that you can actually have some control over. If you’ve been diagnosed with high or borderline cholesterol start making those basic changes that might extend your life by years!

About the Author:

Don’t risk your health because of ignorance. Click on the links and discover more about cholesterol lowering foods, improved diet, how to use a home cholesterol test, and much more.

by Sean Cavanaugh 

What is the proper way to eat in order to promote a tight toned mid-section?  What are the diet tips for developing the abs you have always dreamed of?  Those can be really confusing questions for you to answer.  Whether you are reading magazines or books, watching television infomercials, or browsing your local nutrition store there seem to be a million different answers to those key questions.

Once you know how to train your abdominal muscles in the gym.  Once you know how to burn the fat off of your stomach by raising your metabolic rate.  You can really increase your success rate to six pack abs with the proper diet.

One of the key things to remember is that you don’t have to follow any of the so called fad diets.  One program tells you to go low carb, one tells you to go low fat, one says to go high in protein.  If you want to see your abs underneath that layer of fat surrounding your belly then don’t try to make it difficult.  Don’t sway with this and that fad diet that all your friends are trying out.  I like fitness expert Mike Geary’s advice.  Keep it simple with the key being on balance and eating foods that are high in nutrients that have not been damaged through food processing.

Eating a proper diet is not as easy as getting your daily allowance of fruits and vegetables.  The way our foods are grown, and made have made it difficult to eat right.  Foods have been chemically altered for taste, shelf life, and growth.  That has left us with potential adverse health effects which are still unfolding.  You are much better off sticking with unprocessed nutrient rich foods.

Here are four keys to a healthy abdominal diet.

* Consume quality protein in large amounts.  You will burn more calories by the simple act of consuming protein.  Foods rich in protein require more work to digest.  In addition the protein builds muscle which also need energy to maintain and grow.  As this energy is used calories are being burnt.  If you have ever heard that eating 6 small meals a day is good for you its true.  Your energy level is maintained throughout the day, you don’t crave junk food, and you burn more calories through the process of digestion.

* Take in food high in fiber.  Try and take in your carbs from high fiber sources.  Foods that are rich in fiber will satisfy your hunger.  Natural fiber from unrefined grains, fruits, and vegetables are a much better choice than fiber supplements.  It’s a good idea to stay away from foods such as sugars and fruit juice.  The fiber has been removed from them to make digestion easier.  A key cause of body fat struggles is refined grains and sugars.  Two to three grams of fiber per ten grams of carbs is a good rule of thumb when comparing food choices.

* Not all fat is bad.  Don’t be afraid to eat fat! When you eat too little fat your body is deprived of many of the vitamins and minerals it needs to thrive.  Healthy skin, nails, and hair are all a result of proper fat intake.  In addition good fat is used in cell construction, cell repair, and for storing energy.  Sources of good fats come from fish, egg yolks, nuts, seeds, nut butters, avocados, olives, olive oil, organic meats, virgin coconut oil, coconuts, durians, and unrefined oils.  Your local health food store will have many of these.

*  Trans fats and high fructose corn syrup should be avoided.  If you can stay away from sweets, margarines, and basically all processed foods you will avoid these.  That may seem hard to do but once you learn to consume unprocessed foods you will not only look and feel better, but you will most likely live longer.

Following these four steps will put you in control of your body.  Together with your work in the gym, your diet can lead you to the lean body you desire.  Not only will you be more sexy, but you will be healthy and most likely live longer.

Don’t miss out on the free report Strip Off Belly Fat.  Discover unique metabolism boosting secrets and the fastest fat burning foods. Compliments of Sean Cavanaugh at Flatter Abs Fast

by Jim Hofman

Are you suffering from back pain? If so, you’re not alone. It’s estimated over 40% of adults, both male and female, will experience back discomfort during their lifetime. Primarily, adults experience lower back pain, which is difficult to diagnose and treat. Worse, the cause of back pain is extremely hard to pin down.

You’ve probably heard of or even tried certain exercises to minimize your pain. Medical research agrees that when done correctly, proper exercises can ease your back pain. It’s very important to understand that while certain exercise movements can provide relief, if they’re performed incorrectly you can easily injure or worsen your back. Let’s take a look at the exercises you should - and shouldn’t - focus on to ease your lower back pain.

Three Exercise Movements That Help Reduce Lower Back Pain

1. Swimming: Swimming is one of the best exercises to help loosen and stretch your lower back. Further, swimming is an excellent cardio workout with no impact, pounding, or bouncing. Start slowly with just a few laps, and work your way up to 20 laps. Not only is swimming good for your back, it’s one of the best workouts for your heart and lungs.

2. Partial Curl: This exercise is fantastic for your back and your abs, and it’s simple to perform. Lie on the floor or a mat with your knees bent and your feet completely on the floor. Now, push your lower back into the floor and curl up, with your arms stretched in front of you, until your shoulders are off the ground. Hold for five seconds and release. Try doing 3 sets of 10. The partial curl will tighten your core muscles, strengthen your lower back, and help flatten your abs.

3. Hamstring/Lower Back Stretch: This one is also easy to do. Lie on the floor with your left leg flat and your right leg bent at the knee. Now, lift your right leg and straighten it, locking your fingers behind your thigh (or calf if you’re more flexible). Hold for 10 seconds and repeat with the left leg. You’ll feel the stretch in your hamstring and lower back. For an advanced stretch, lift both legs straight up and hold the back of each leg, one hand on each leg. This stretch will really loosen your back, but be careful to start slowly and gently and work your way up as your back is gradually stretched.

No - Don’t Do These Three Exercises

1. Sit Ups With Legs Straight: Watching someone doing sit ups with their legs straight at the health club makes me cringe. Doing sit ups with legs straight is just about the worst thing to do to your lower back, short of improperly lifting a heavy object. The partial curl, as described above, is so much more effective for your abs, and much safer.

2. Hip Or Oblique Twists: This is another exercise seen far too often. Herky jerky twisting of the core and spine does nothing good for you and only increases the odds of injuring your back.

3. Running Outdoors On Concrete: If you’re a runner, it’s probably difficult for you to avoid running on concrete. But if you’ve got back problems, be aware that running on concrete gives your back a real pounding. Try running indoors on a high quality treadmill, or at least on asphalt if you run outside. Asphalt has a bit more give and isn’t as tough on your back, knees, and ankles.

Remember, stretching and low impact cardio exercises are the best way to keep your back in tip top shape and pain free. Avoid high impact exercise, as well as any exercise that isolates and puts undue strain on your back. A little preventive maintenance and common sense goes a long way!

About the Author:

If you suffer from lower back pain, there are specific strategies you can use, on your own, to eliminate your pain. For more information, recommendations, and simple strategies to resolve your back problems, be sure to visit our site dedicated to eliminating lower back pain.

by Lynnee Davison

Wellness is important for each and every one of us.

Defined by the American Heritage Dictionary as “The condition of good physical and mental health, especially when maintained by proper diet, exercise and habits”, wellness allows us to live life to the full and make our days enjoyable.

Ideally, wellness should be easy to achieve. But the stress of modern day living and particularly diet, can adversely affect our journey to wellness.

Poor food choices would obviously have an adverse affect on wellness: such poor food choices would include Fast food diets that are high in fat and low in nutrients, overly processed convenience foods and a lack of dietary fibre from fruits, vegetables and whole grains. Also, not enough healthy sources of protein in our diet will affect wellness, as protein is needed to support muscle and bone tissues.

However, optimum wellness can still be achieved and maintained by making small changes in diet and lifestyle: these changes may help to reverse any adverse effects of wrong food choices.

Three keys to optimum wellness include: 1) Balancing your diet. Your body requires sufficient amounts of the right balance of foods and nutrients. These include protein, good carbohydrates and fats, also colourful fruits and vegetables. Also, your body needs vitamins, minerals and fibre so that food can be used correctly. Vitamins and minerals are not always present in food in adequate amounts, but they can be obtained from dietary supplements, providing your body with nutrition at the cellular level.

2) Exercising Regularly. Regular exercise will help you to look and feel your best, as exercise creates muscle tone and provides your body tissues with oxygen - so necessary for optimum wellness!

3) Drinking lots of Water. Water is essential for your body because it is about two-thirds water. For optimum wellness, you need to drink 2 litres (6 - 8 glasses) of water every day

By following these three steps and making the effort to make the changes, you can achieve optimum wellness starting today!

About the Author:

Ready to start your plan toward optimum good health? Lynnee Davison is a Publisher, Educator and Personal Wellness Coach. Why not register online for a FREE Wellness Evaluation or try her range of products for good health?