Exercise: The SIX Worst Things To Do If You Want To Be Lean & Strong

Here are the 6 WORST things you can do if you want to ignite your body's own fat-burning furnace and get lean, strong & totally ripped in less time:

Mistake #1: 

Doing Isolated Exercises 

Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.
If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.

Mistake #2:Working Out With Machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this:

Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique.

Mistake #3:Doing Long Bouts of Cardio

Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

Mistake #4:Doing Crunches & Sit-Ups To Get 6-Pack Abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them!

Mistake #5:

Repeating The Same Workouts Over & Over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress.

Mistake #6:Doing Loooong Workouts

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!

Stop doing the same old workouts that haven't gotten you any results and find out the TRUTH about how to get lean and ripped with shorter, more effective workouts... more blog posts to follow on this topic.

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Proven Tummy Slimming Secrets for Women

Women everywhere are wondering how they can have tighter, leaner and meaner abs.

Whether you’ve had babies, or just want to shed some of that winter weight; there are many exercises out there that provide you with the all over good looks you want, and the flat belly secrets to getting you on track to bikini wearing days ahead. Here are some of the best-kept tummy slimming secrets on the market for women everywhere that want to learn more.

You cannot expect to have a flatter stomach just by not eating anything anymore. Just like you cannot expect a flat stomach by doing thousands of crunches every night. You have to have a healthy balance or rhythm between eating healthy and exercising so you can have a balance that works with one another. Of course, knowing what to eat and knowing what exercises to do is another story.

Posture Means a Lot More Than You Think

Having great posture gives the illusion that you’re taller and slimmer than you are. It can also help you work on those abs in no time. With the help of these exercises and practising working on your posture, you’re able to have a stronger, leaner six pack in no time. Always sit and stand up straight and start seeing the results soon!

Remove Stress in Your Life

Stress can cause unnecessary bloating and digestive issues, as well as a wide assortment of other problems along the way. If you can beat the stress that is in your life, you can overcome other obstacles and ensure that you get on the right eating and exercise plan. When you have a brighter outlook on life, you can achieve more, even that flat belly.

Go With Oatmeal

Oatmeal has a lot of fibre in it that helps to beat bloating. Whether you have abs or not, having less bloat can help you better work on the muscles, so the abs can actually show. Not just oatmeal has fibre, though, there are a number of other foods rich in fibre, including supplements that provide the ideal amount that you may need each day to combat the effects of bloating that come about, and is a common problem for women.


Hydrate Every Day

One of the essential slimming secrets is drinking water throughout the day helps the body detox, get rid of toxins and hydrate fully. Wonderful things can be done when enough water is in the system. Drinking a glass or two of water in the morning after you wake up can help you feel refreshed, while also helping flush anything out of the body. You will see slimming results and also your skin will look more radiant and healthier.

Having a slimmer, toner body, in general, is a goal that everyone has. It is up to you, though, to get out there and get it. You need to see the results that you want, and you have to be the one to achieve them. When you learn proven tummy slimming secrets and you put your mind to it and do the right moves, reduce the amount of stress in your life, and have the right vitamins and minerals on a daily basis; you can have a slimmer belly and be ready for bathing suit season that is coming up!

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Best Lower Abs Workout | Natalie Jill

How To Get Flat Abs - Part 2

Some more gut busting exercises for you to try at home..
 

5: Practice the Pilates Zip-Up
Stand upright with heels together, toes slightly turned out. Bring your arms up, hands joined, below the chin. Exhale and press your arms down. Keep your hands and arms very close to the body. At the same time, lift your heels off the ground onto your tiptoes. Hold for two seconds at the "top,” inhale, and return to the starting position. The abs go "in and up" and the arms go down. Do 20 reps.


No. 6: Examine Your Diet
You can do ab exercises until the cows come home. But if you've got extra belly fat, your strong abs won't show. To budge the belly fat, you have to look at what you eat and how active you are. Eat less and move more, and make good-for-you food choices. Think lean protein and veggies, not greasy burgers and fries.




No. 7: Props Are Fun, but Optional
Stability balls and Bosu balls, straps and bands, and joining a gym can add zip to a workout. But you don't really need any of them for stronger abs. Sneak an ab workout into your daily life. Stand straight and breathe out, while you draw your navel to your spine. Try this when you walk, stand in line at the store, or chat at a party.



No. 8: Set Realistic Goals
Your favorite star's or athlete's abs are worth aiming for, but don't expect to mimic them. Your genes may play a role in your body's shape. That's no excuse to give up and head for the cookie jar, of course. Set realistic goals that are focused on your body, not on some perfect image. You'll wind up both firmer and happier.

   
No. 9: Take Things Slow
Changing your midriff is a matter of slow and steady progress, not fast fixes. Your road to flat abs may even have some setbacks (hello, holiday eating!). But if you give it time and keep at it, your middle really can go from flab to fab. 




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10 Min Abs Workout -- At Home Abdominal and Oblique Exercises

Easy and quick - 10 minute abs workout to do at home.  Let's get to it!

How to Get Flat Abs - Part 1

Like the quest for the Holy Grail, many people are on a mission to improve their abs. Luckily, lost abs can be found again with a little bit of effort. These nine simple exercises and lifestyle tips really work.

No. 1: Improve Your Posture

Slouch and your stomach pooches. Straighten up, and your tummy looks trimmer without breaking a sweat! For better posture, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep your shoulders open like a shirt on a hanger, not one draped on a peg. Draw your navel to your spine. Not least, keep your weight even on the balls of your feet and your heels.


No. 2: Think Whole-Body Exercise

Don’t get so into your abs that you overlook your other muscles. You'll look better if all your core muscles are firm. That includes your glutes and back muscles. Pilates exercises are one way to work all of the core muscles, plus the arms and legs. A boot camp class or personal trainer can do the job, too. New to exercise? Start slowly. If you've got a health issue, check with your doctor first.

No. 3: Try the Canoe Twist

Stand upright, feet apart. Lock your fingers to create a solid grip. Exhale, and sweep the hands, arms, shoulders, and chest to the left, as if you were rowing a canoe. At the same time, lift the left knee up and to the right. Inhale and return to the starting position. Exhale and perform the movement to the right. Keep switching sides for 20 reps.




No. 4: Do the Cat Kick

Stand with feet together, arms out at your sides like airplane wings. Exhale, and lift the right leg forward and up. At the same time, sweep the arms forward at shoulder level and round your spine, like a cat. The navel should feel as though it's pressing toward the spine. Inhale, open back up, and return to the starting position. Repeat with your left leg. Switch between sides for 20 reps.


Part 2 with more simple exercises and tips, coming shortly.
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