Getting Desired Results from Ab Workouts

If you ask most people what their top fitness goal is, many will say it’s to have toned abs. There is just something about a flat, toned stomach that appeals to people. Many people will also report having trouble in this area, saying that even when they do ab workouts, they are still not necessarily getting the results they want. Some complain that even though their stomachs are relatively flat and show no protrusion, there is an absence of definition around the abdominal muscles, so they are not getting that six-pack look that they desire. Others will report that they can feel those muscles getting stronger, and have built up great strength and resistance in their abdominal area, but they still seem to have belly fat sticking out. The reason that many people have issues in this area is because they don’t know that there is a difference between burning fat and building muscle, and that certain exercise will only achieve one goal or the other.

Most people who want to achieve toned abs do ab workouts that target the muscles in that area. Sit-ups, crunches, and other similar ab workouts will certainly over time build up your abdominal muscles. You will notice that these exercises will become easier over time and you will be able to do more of each, because you will be building those muscles up. However, muscle-building exercises only burn a certain amount of fat, so you might not quite see the definition you were hoping for. It is still possible to retain a protruding belly even if you have strong abdominal muscles. These muscle-building exercises are a crucial part of achieving the look you want, but they are only half of the equation.

One of the common misconceptions about burning fat is that you have to target the areas where you want to burn the fat. This isn’t always true. One of the best ways to burn fat is through cardio exercise, which ends up burning fat throughout your whole body. Running, dancing, cycling, and other high-action exercises are a necessary part of achieving an overall trim appearance, as long as you maintain a healthy diet as well. Maintaining a healthy diet and a lot of activity are enough to keep you perfectly fit and healthy, however, if you want those toned, visible muscles, you have to do targeted exercises for each of those areas. Cardio exercise might leave you lean and trim, but if you want to go any further than that, your best bet is to head to do some ab workouts that really build up your muscles.

Balance is the key to achieving success in many areas, and ab workouts are no different. You must combining muscle-building workouts that target your abdominal muscles with general, cardio exercise and a healthy diet in order to burn fat. When combined, these two types of exercise can be a powerful combination and will produce the results you were hoping to achieve in the first place.

Ab Workouts are Not Abnormal

Ab workouts are perhaps the most requested set of exercises for the weight loss/get-in-shape/be-fit/that’s-my-New-Year’s-resolution crowd because everybody wants to have a flat belly. The problem is that you can’t get a flat belly by just doing sit-ups. (Sit-ups are also a risky exercise for people prone to or those who have osteoporosis—it’s possible to fracture a vertebrae.) But don’t let that faze you from exercising your abdominal muscles; in addition to wanting a “flat belly” appearance, you’d also like to have improved posture and balance. And what are the abdominal muscles called, you may ask? You have five of them:

•    Obliquus externus abdominis

•    Obliquus internus abdominis

•    Transversus abdominis

•    Rectus abdominis

•    Linea alba

Sure sound impressive, don’t they? Well, they are. All of these muscles help provide movement and support for your trunk, and they also assist in the breathing process. Further, they provide protection for the internal organs. So yes, your abdominal muscles are a very important muscle group!

Ab workouts approved by your personal trainer contain the exercises you need to perform in order to strengthen and define the stomach muscles.  Regardless of whichever exercise discipline you choose to follow (Pilates, yoga, tai chi, perhaps even more than one), remember to perform within the prescribed limits of your fitness level: beginner, intermediate, advanced, and expert.

Ab workouts through strength training are the most effective in terms of changing your body’s physical appearance since a lean, well-proportioned body is only achieved through losing body fat and gaining muscle. Your ab workouts will include crunches, machine abdominal curls (only attempt this exercise when your abdominals are strong—there’s no need to strain or injure your back in pursuit of the “six-pack”), lower abdomen raises, twists, and combinations of these. Even performing the push-up using a stability ball is a good ab workout.

Ab workouts to give you flexibility include doing total body stretches, as well as the standing side stretch, the seated side stretch, and the sphinx. The best set of Ab workouts you can do for yourself feature no exercise whatsoever—just watch what you eat and drink. You don’t want that beer gut anymore? Eliminate alcohol from your diet. If you’re not interested in eliminating alcohol completely from your life (that is a big change), instead, just reduce your intake—lower your limits to 8 units per week for men and 6 units per week for women. (e.g., one unit equals one glass of wine, or one measure of spirits, or half a pint of beer.) Keep hydrated by drinking two liters of water a day.

Regardless if you are doing ab workouts primarily to achieve a certain look or not, (e.g.,  a flat belly), you will look and feel better anyway by strengthening your body’s core and building up your aerobic capacity. The key aspect for all abdominal exercises is to maintain control in the stomach; do not let the momentum of your body allow you to make the reps. The benefit is in performing fewer high-quality stomach exercises.

Workouts for Women and How to Achieve Optimal Health

As women get older, fat and extra weight tends to appear slowly. The changes are usually gradual, until one day a look into a full-length mirror, brings the reflection of a different person. Thankfully, this is not a reason to despair. With the workouts for women available today, it’s easy and fun to shed the unwanted pounds, and replace them with youthful vigor.

Not Every Workout is Ideal

Just about any type of exercise is better than none at all, but not every workout is ideal.  It is vital to use workouts for women that are targeted specifically to the needs of women. A workout that will tone your whole body and focus on your problem areas, like your buttocks, abs, arms or thighs, will be ideal.

Workouts for Women Using a Personal Trainer

One of the most efficient ways to lose weight and keep it off while getting into tip-top shape is using a personal trainer. Trainers are highly experienced when it comes to weight loss and exercise programs. They can do more than just optimize your personal exercise routine; they will also be straightforward with what you have to do to reach your weight-loss goals. As well, a fitness trainer will give you encouragement to stay motivated. They are professionals when it comes to laying out a plan catered to you, and your fitness needs.

Workouts for Women Using a Swiss Ball

Working out with a Swiss ball is one of the best ways to achieve an optimal fitness level, when combined with a weight-loss program. As well, they help in improve posture and they come in various sizes to fit different exercise routines. Smaller balls are easier to maneuver, but the larger ones are perfect for flexibility and balance exercises.

Yoga Workouts for Women

Yoga is a popular way for women to get into shape. Not only is it effective for weight loss, it is also good for muscle toning, stress management and relaxing the mind. There is a wide range of yoga workouts tailored specifically to women that will make you feel rejuvenated. Another benefit of using Yoga to work out and lose weight is that it stimulates your metabolic rate.

Besides the exercise suggestions listed above, there are many additional program choices. However, whatever workouts for women you find you like the best; the most important goal is for you to regain your fitness level and confidence. Don’t put off taking that extra step towards healthy living and optimal weight. Your body will love you for it.

If you want to lose weight and get in shape using the above methods, take a free tour of online personal training websites dedicated to helping women get physically fit. They offer workouts for women, personal training, yoga, Swiss Ball videos and much more. The best part is that you can get the body you want, and you don’t even have to leave your house.

How to Get the Most Out of Your Workout Videos

At home workout videos have become quite popular in recent years; especially since the variety of workouts and workout styles has increased.  There are videos available that cater to all needs; whether you’re a beginner or your looking to sculpt instead of bulk up, you’ll be able to find the workout videos that are best for you.

One of the most popular kinds of videos amongst women in particular is at home Yoga regiments and Pilate’s workouts.  These types of workouts range from introductory to advanced/expert and even have variations which can be utilized during and after pregnancy. These workout videos make the most of static positions and using your own body weight to develop your core and strengthen muscle groups.  Yoga also incorporates some minor weights and resistance training but it largely focuses on endurance training.  These are so popular amongst women because frequently, for women, the goal is to tone and refine muscles – as well as lose weight – without bulking up muscles.

Some of the most popular at home workout videos for men are ones that utilize muscle confusion techniques like Cross fit.  Muscle confusion is the philosophy that, if your daily workout routine never repeats the same workout maneuver on back to back days, your body never has the opportunity to become accustom to a workout.  This is important because once your body becomes accustom to a move, like a push-up, it adapts to become more efficient at it and your muscle building ability plateaus.  By constantly changing your workout routine your body is never given the opportunity to plateau, thus you maximize the amount of muscle you build and weight you lose. Another great thing about muscle confusion routines is that you’re always doing something new and different which keeps things interesting, helps to motivate and never leaves you feeling like you’ve mastered something.  You are always learning and challenging yourself.

Workout videos are great because you can use them in the convenience of your own home without having to make a special trip to the gym.  Attending a gym can be very motivating because of the atmosphere but sometimes finding the time to get to a gym is next to impossible.  People are leading increasingly busy lifestyles; with hobbies, work, family and extracurricular activities sometimes personal fitness can take a back seat to the rest of your life.  Workout videos make it possible to maintain your fitness levels on your own schedule for a nominal, onetime fee.

The great thing about modern workout videos is that they are available online.  Not only can you cut out the time spent traveling to and from a gym but now you can eliminate the time spent shopping for the video you want.  Finding your perfect workout online is easy and highly customizable.  You’ll be able to get workouts tailored for you based on your sex, your age or even the fitness equipment you own.  There really is no excuse anymore for not getting in a few good workouts a week.  Most online videos can be selected based on time frames as well so if you only have a spare twenty minutes, you’ll definitely be making the most of it.

Get Fit Fast with Workout Videos

If you want to get into the shape of your life, but don’t have time to go to the gym, workout videos are the best way to get fit, fast.  Not only can you exercise in the sanctity of your own home; you can set your own pace, and there are a ton of workout videos to choose from. Not to mention, they can be a lot fun, motivational and a great way to save money too.

The Diversity of Workout Videos

The popularity of exercise videos started in the 80s, and although they dipped slightly, recently they have risen once again to be one of the most popular workout methods. Part of their popularity is because of their diversity. There are videos for any type of training you can think of, for both men and women. As well, there are DVDs for every kind of fitness level. Whether you’re at a beginner, or a novice fitness level, you can find a video to suit your needs.

Have fun and get Motivated

The word exercise sounds like work; so many people shy away from it. One of the best ways to tackle this demon is to use workout videos to get in shape. They are fun, entertaining and a great motivational tool.

Fun & Entertaining

Although all workout videos are designed to make exercise fun and entertaining, people have different versions of what they consider fun. The great thing about this with exercise videos is that you are guaranteed to find one you will enjoy working out with. There are videos with the trainer alone, or with a class. Some use props, such as a Swiss Ball and others have no props. Some have loud high-energy music, while others are mellower. There is also a wide range of intensity levels.

Motivational

Natural motivation doesn’t exist. It is something that has to be achieved. Workout videos are the perfect strategy to build up motivation. The fitness instructors who create exercise videos know how hard getting motivated can be. As a result, they make sure that their videos are inspiring and energetic. Their goal is to get you excited about getting into shape.

Save Money

When you use workout videos to get in shape, you save money, because you only have to pay for the video one time or not at all! Buying a gym membership can get expensive, and some even continue to charge you when you stop going for whatever reason. For the cost of a membership, you can afford numerous workout videos. You could even buy a set that works on different parts of your body.

Fitness training with workout videos has become really important in recent years because of the high levels of obesity found throughout the world today. People don’t get outside or exercise as much as they used to. Thankfully, due to technology and the world-wide web, getting fit while having access to a personal trainer is easier than ever. If you’re looking for an affordable way to get in shape, visit online personal training websites that offer workout training and exercise videos to help you get there fast.

Getting Beyond Routine Workout Routines

Looking for workout routines is the first step in building a healthy exercise regimen. Most of the time people just try and make up a routine from the few exercises they know, and the results are typically either non-existent or are unwanted. Without knowing what muscles do what or how the body works, an exercise routine can become like trying to build a skyscraper by starting with the top.

For example, there’s a common misconception that working out a specific area of the body will reduce fat in that area. Because of this, you have a lot of women and men including sit-ups in their workout routines to reduce fat on their stomach. This will actually result in their belly looking larger.

This is because fat isn’t connected to specific muscles. Depending on the individual, fat is distributed to certain centers around the body (some people grow larger in their stomach while others carry fat on their thighs), and these centers of fat are accessed for fuel when the body encounters a need to burn more energy than it’s used to. Workout routines that don’t include some form of cardio don’t burn fat, so those sit-ups are building up abdominal muscle while not reducing fat. Eventually, those huge abs just sit under the table of fat, only pushing out the fat further, resulting in what is more commonly known as a “gut.”

This isn’t to say that sit-ups in workout routines don’t reduce fat. But the amount of fat burned doing sit ups is almost negligible compared to a brisk jog, because jogging uses more muscle groups (your legs, arms, diaphragm, heart, back, and abs), so it requires more energy.

Something else to consider when building workout routines is how often you use free weights, like dumbbells, in comparison to using machines. The difference between the two is that machines often allow for more weight to be lifted during specific movements because they allow for focus on particular muscles, giving attention to very specific parts. Exercises that use free weights require the use of stabilizer muscles, so the weight is often spread out to a wider range of smaller muscles, making it difficult to push or pull the same amount of weight as if you were using a machine.

While workout routines using a machine allow for directed muscle growth, using particular muscles and pushing them to their maximum ability, free weights often tone muscles with a more natural look because the benefits are spread evenly across muscles that would be used in everyday activity. Depending on what kind of look an athlete is after, the type of exercise and the type of movement becomes very important.

While the Internet is a great resource for discovering new techniques and ideas for developing a stronger, leaner, or all around healthier body, it’s important to have a basic understanding of how the body reacts to exercise. Even having a single consultation with a fitness trainer in the basics of exercise can do wonders for an individual’s understanding and allow him or her to create workout routines that aren’t based on myth or misunderstanding.

Finding Workouts for Women

Workouts for women have come a long way since the days of spandex, headbands, and knee-high neon socks. They’ve become more sophisticated than getting onto a step, then stepping off, then getting on to only step off again to the beats of Duran Duran and a-ha. There’s more to working out now than just understanding how to step in rhythm, and there are no (or at least, very few) workout routines that require high kicks.

Now, some workouts for women aren’t necessarily for every woman. While yoga has become incredibly popular, it requires a sense of balance, some flexibility, and the will to not fall asleep on the floor when they turn on that nature music to cool down. Tae Bo-robics has a lot of cardio and offers some self-defense training to boot, but some women aren’t angry enough to kick and punch the air repeatedly for an hour straight. Some like to get into swimming, while others hate water like a dry-clean-only cat.

There’s nothing wrong with any of these exercise activities, but there is not a single style that is suitable for all. Every woman has her own style and preference when it comes to working out. Depending on whether you’re a sports professional looking to compete, an ex-athlete trying to get back to your old goal weight, or someone who would rather work out alone for the first few months before taking yourself public, there are workouts available for women of all shapes and sizes, and each is suitable to a different personality and body type.

For some, workouts for women like competitive sports, such as soccer or ultimate Frisbee, offer a distraction from exercising, making it easy to lose pounds while you’re having fun. Others like the focus of the gym, building muscle while listening to some music and admiring your body in the mirror. Finding what you enjoy is the first step in coming up with a great workout that you’ll be excited to do every other day. Once you have that, working out feels a lot less like breaking rocks in a chain gang.

When you decide on a particular goal and know what you enjoy, approaching a professional trainer for opinions on workouts for women will have you moving towards that goal in the most efficient manner possible. There are few people who would try to build a house going off of hearsay and random tips from the internet, and if your body is your most important temple, why not get a professional opinion on how to strengthen the supports and make the façade look fantastic?

A few companies on the Internet provide online services for building workout routines specialized to an individual’s goals and body type. Without having to leave your home, you can have the beginnings to a great exercise routine that you can enjoy working through. Stop searching for general workouts for women, and start looking for the right workout for you. That way, you won’t just look like everyone else; you’ll look however you want to.

Treadmills: One Size Fits All

Treadmills are becoming more popular these days at home, in the gym, and around the world as exercise equipment to increase cardiovascular fitness and decrease excess and unwanted body fat.  A treadmill can take you a long ways towards that New Year’s fitness goal without forcing you to leave your home.  Whether walking, jogging, or running, a treadmill provides you with a comfortable environment without the hassle of avoiding fire hydrants, crossing streets, and getting wet in the rain.  You can avoid all of these hassles and get a workout while reading, watching television, keeping an eye on the children, listening to music, or even checking your email on a laptop.

What do treadmills provide for you?  Treadmills are always in season.  Whether the weather is bad or the snow is too thick, the treadmill is always in operation and is not closed on the weekends or holidays like the local gym.  They also have the capacity to walk your dog if you feel like training your dog to walk on the treadmill.  The treadmill will help shed those pounds and help to tone your body in time for swim suit season or get you in shape for the upcoming class reunion.  Besides, it never hurts to walk in your doctor’s office for your annual checkup looking healthy and strong! What if you do not want to lose weight?  Treadmills are not just for shedding pounds. They are also about keeping you in healthy and fit shape.

TreadmillsYou may be thinking, “Okay, but am I ready to take that first step on my own?” Fortunately, it is fairly simple to start your own treadmill exercise regimen.  All you need is a bit of dedication and you can take those strides on your new treadmill with a deep sense of pride.

When you are ready to walk, jog and run your way to healthy, fit body, call a fitness equipment retailer who provides excellent treadmills for a low cost and provides you with fast and convenient service.  Treadmills are effortlessly installed and easily used for anyone in any age group at any fitness level.  Exercise your common sense and get fit with a treadmill. Walk the path of life in health and happiness with that fit figure you always wanted.

5 Tips for Running Safely and Comfortably

Running is a simple sport when it comes to a sporting activity as it does not require you to wear specialist gear. You just need a decent pair of trainers and women would need an appropriate sports bra, and climate related running gear. One can choose to run in any clothes, but it is always better to wear comfortable clothing during running. The only thing that you need to be clear about is how much money you would want to spend for a comfortable running clothes for women. Some tips for running safely and comfortably are as follows.

Be Visible: It is important to be visible no matter what time of the day you plan to run, especially to drivers. Womens running clothes should be bright colored like white, orange, etc. Whatever time you plan to run, make sure you wear reflective clothing. Girls athletic shorts and many of the running accessories have reflective pieces on them, it does not harm to wear more of them. A reflective vest can make you visible to the drivers. If you plan to run only during day light, just wear clothes that help you stay cool-T-shirts, shorts and socks etc. but if you are training for a marathon or a half marathon, you would be running in all weather conditions for longer duration and so you may want to invest in appropriate clothing.

When it comes to running accessories, every runner must invest in a good pair of running shoes. Women runners should invest in a correct-fitting sports bra as running is a high impact activity. Another important accessory for running is the socks. Of course you can wear any kind of socks, but it would be better if you could invest in a pair of socks that fits well as a well-fitting socks can keep your feet dry, warm and provides you with cushioning and support. Many manufacturers claim their socks to improve running performance. Sometimes long distance running can cause blisters on your feet which can make running very painful, but there are many kinds of socks designed to specifically address this issue and reduces the blister formation.

Another tip for running safely and comfortably is to invest in a pair of shorts which are made of polyester or nylon and reduces the friction with your skin. It is better not to buy cotton T-shirts and instead made of wicking fabrics, dri-fit fabrics which does not hold the sweat. The shape and fit of your T-shirts and shorts should be your own personal preference, but it is good to go in for those, which make you feel comfortable while running. Tops that are specifically designed for running reduce chaffing during running.

Weather Specific Clothing: During warm weather conditions, you will need less clothing and it would be good to go in for vests or crop tops instead of T-shirts. Always finish your runs before 9 am or after 4pm when the sun’s rays are not very harsh. The type of clothes worn can affect your comfort. Cotton though is cheaper absorbs sweat as you run and retains moisture, thereby making it heavy and wet during exercise. Also, cotton T-shirts have rough and uneven stitching which can cause bleeding in extreme cases and chaffing.

Another tip for running safely and comfortably is to buy wicking fabrics while running. These are synthetic fabrics designed to draw the sweat away from your skin to the outer surface and can evaporate easily. The clothing in turn will remain light and dry and such clothes also have other features like mesh inserts to give you more ventilation.

Running in Cold Weather: Similar to hot weather conditions, running in cold weather conditions requires certain type of clothing. Layered clothing (http://en.wikipedia.org/wiki/Layered_clothing) is the key to stay comfortable while running in cold weather conditions as air is trapped between the multiple layers of clothing and acts as an insulation. As you warm up, you can take the layers off of you. It is better to wear a wicking fabric such as polyester or nylon to draw the sweat away from your body. This should preferably be a snug fit and should not be too tight or restrictive. The second layer can be a long sleeved top. The third layer depends on the extremity of the cold weather. If it’s very cold and windy, choose a windproof, water resistant jacket as a third layer. There is a lot of heat lost through your hands and feet, so it’s important to wear gloves when it’s very cold.