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If you are
doing abdominal exercises in the hope of getting a
strong core and a flat stomach, you aren’t alone. Ab
exercises are some of the most popular exercises for
both novice and elite athletes. However to get a flat
belly and defined abs it takes more than just crunches.
You also need to reduce the layer of body fat covering
up your well-defined abs. To learn more check out Top
10 Truth About Flat Abs. |
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Exercise science and medical professionals recommend progression-continued
improvement-for health, functional ability and optimal quality of life.
Progression, means the gradual increase of overload placed on the body during
training. Continued improvement requires systematic increase, which can be
accomplished in several ways. Increase the load, add repetitions, alter the
speed of the repetitions according to program goals, shorten or expand the rest
period between sets, increase the volume of overall work, or a combination of
these. Variation of volume and intensity are emphasized for long-term
progression.
Both linear and non-linear periodisation, or variability, may be used for
effective variation of exercise. Linear refers to a high initial training volume
(number of repetitions and sets) and low intensity (less weight), gradually
progressing to lower volume and higher intensity (more weight). Non-linear
periodisation enables variation by rotating different loading schemes for the
core exercises of different parts of the body over a seven-to-ten-day cycle.
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LIVING WITH COURAGE
Compare Your life span to lighting a candle. If your life is being controlled by
your fears, you are most certainly cheating yourself. Courage is the mental
muscle that conquers fear. Like all muscles, the more you use them the stronger
they become. Courage is not something you are born with, it must be developed. A
little courage leads to more.
Individuals who fail to develop courage, remain confined in mental prisons and
face each day as mental lightweights. Learn to live the way you like by no
longer living as you dislike. Forge into the remainder of your day with an
abundance of courage. That's living!
Learn more |
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"I try to
do the right thing at the right time. They may just be
little things, but usually they make the difference
between winning and losing."
--KareemAbdul-Jabbar |
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SHISH KEBABS
Ingredients:
2 tablespoons sweet and sour sauce
2 tablespoons honey
1 tablespoons soy sauce (reduced-sodium)
1 teaspoon ginger
1 garlic clove, minced
1/4 teaspoon crushed hot red pepper flakes
12 ounces boneless, skinless chicken
1 can pineapple chunks
4 mushrooms, cut in half
1 green pepper, cut into chunks
1 onion, cut into chunks
Direction:
Combine sweet and sour sauce, honey, soy sauce, ginger, garlic, and red
pepper flakes.
Mix well. Cut all visible fat off of meat and add to marinade.
Preheat broiler. Remove meat from marinade.
Throw away any extra marinade.
Using four 10-inch metal skewers, alternately add meat, pineapple, mushrooms,
onions, and green pepper.
Place on broiler pan.
Broil 2-4 inches from heat, turning 2-4 times.
Place on serving plates and serve immediately.
Nutritional Information:
Serving size: 1 shish-kebab
Calories: 200
Fat: 4 g
Cholesterol: 52 mg
Protein: 25 g
Fiber: 4 g
Sodium: 300 mg
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Top 10 Truth About Flat Abs
1. THERE'S MORE TO FLAT ABS THAN CRUNCHES
Crunches can only tone the abs. They cannot get rid of
the fat layer that lies on top of the ab muscles. And
the only way to lose the fat is to do some form of
vigorous aerobic exercise like skipping, jogging,
cycling and so on for no less than 30 minutes 3-4 times
a week. These exercises are a must rather than an option
because they help increase the metabolic rate, causing
your body to use up all stored forms of energy, in
short, your fat. Aerobics exercises target specific
areas of body fat, weight training increases the body's
overall metabolic rate, so in a way it enhances the
action of aerobics.
2. CRUNCHES ARE JUST ONE FORM OF AB EXERCISE
What you need to do is a series of exercises that work
all the muscles in the abs (the rectus abdominis and
obliques) from different angles. There are three
so-called "Places of motion". When you bend forward, you
work the sagittal plane. Bend to the side and you target
the frontal plane. Twist your torso and you hit the
transverse plane. A basic crunch only work your muscles
through one plane of motion - sagittal - which is why
you can do them forever and only see a third of the
results. Of course, don't give upon crunches.
Incorporate moves that hit the other two angles and your
abs will be much leaner.
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