Thursday, July 19, 2012

Awesome Abs Without Crunches

By Lucy Danziger and the staff at SELF
Jul 19, 2012


Tight-in-the-abs and easy-on-the-eyes Joshua Lipsey, a fitness pro from Toronto who created the tummy-honing program TransCoremation ($150; C2CoreConcepts.com). The brilliance of his belly buffers: Unlike classic crunches, which target only the rectus abdominis (running from the center of your chest to your pubic bone), these moves work the transversus abdominis (deeper muscles that wrap around your trunk) as well as the obliques along your sides. Translation: a tinier waist, a flatter middle and sexy definition —fast!
Your plan Add five ab-firming minutes a day to your workout, doing any combo of the six moves here. Or if you’re in the mood for a flat-ab-athon, try this entire lineup.

1. Swizzle Reach

swizzle reach
WORKS TRANSVERSUS AND RECTUS ABDOMINIS
Lie faceup, hands behind head, elbows out, legs together with knees bent, shins parallel to ground. Engage abs, lifting upper body and reaching elbows to knees. Hold crunch as you straighten legs, lifting right leg high and lowering left leg to a 45-degree angle. Extend arms (as shown) and hold for 1 beat. Return to start. Repeat, reversing legs, for 1 rep. Do 10 reps.

2. Scissor Tap

scissor tap
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Lie on right side, right forearm propping up upper body, left arm raised and legs splayed wide with right leg in front (as shown). Engage abs to lift torso, keeping weight on right hip, and reach right hand to tap between shins. Return to start. Scissor legs so left is in front of right, and tap again for 1 rep. Do 15 reps. Switch sides; repeat.

3. Twist and Tighten

twist and tighten
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Sit with feet planted, right hand on ground about a foot behind right hip, left hand on head, elbow out; lift hips. Hold tabletop pose as you bend torso and raise right knee to touch left elbow over midsection (as shown). Do 12 reps. Switch sides; repeat.

4. Super Cinching Sit-Up

cinching sit up
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Lie faceup, arms overhead on ground. Engage abs as you sit up, bending knees and twisting torso to right as you extend arms past knees (as shown). Return to start. Repeat on opposite side for 1 rep. Do 20 reps.

5. Side Slim-Down

side slim down
WORKS OBLIQUES
Kneel on right knee with arms overhead and leaning toward left, left leg extended out to side, foot on ground (as shown). Shift to right, placing right hand on ground to support upper body, as you raise left leg level with hip, foot flexed. Return to start. Do 15 reps. Switch sides; repeat.

6. Beggar’s Plank

plank
WORKS TRANSVERSUS AND RECTUS ABDOMINIS, OBLIQUES
Start in plank position on forearms, palms down, feet together. Flip right palm up as you move right forearm forward a few inches; repeat on left (as shown). Reverse movement: Move left forearm back as you flip palm down; repeat on right to return to start for 1 rep. Do 15 reps.

Wednesday, July 4, 2012

The 30-Minute Workout Routine Slideshow


The 30–Minute Fitness Blitz

Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio training and resistance training for each major muscle group.
If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

Side Plank: for Core or Abdominals

For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see above. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.

Have You Completed 20 Minutes?

Before moving on to the cardio portion of the workout, be sure you've completed 20 minutes of resistance training. If you have, now's a good time for a water break to keep your muscles well-hydrated. If you haven't, go back and start the circuit over again until you reach the 20 minute goal.

Cardiovascular Training

Vary the intensity during your cardio workout. Use intense intervals, taking about a minute to get from moderate speed to intense. Whether you're on the stair-stepper, the elliptical trainer, or the treadmill, do:
  • 30 seconds of the highest speed you can tolerate, then 30 seconds of normal speed.
  • Then 30 seconds of the stiffest resistance you can handle, then 30 seconds of normal.
Keep moving back and forth between speed and resistance until you've completed 10 minutes.

Frequency of Workout

Perform this 30-minute workout routine every other day, or do it two days in a row if that better suits your schedule. These are not hardcore bodybuilding-style routines where the high degree of muscular overload requires full rest to recover. For a healthy body, work out regularly and eat a healthy diet.

26 Foods That Fight Fat




Need an easy weight loss boost?

These food superstars may help you
whittle away those stubborn extra pounds.

Greek Yogurt

What makes Greek yogurt a delicious tool for weight loss is its protein content. It has twice as much as other yogurts. "Protein takes longer to leave the stomach," says sports nutritionist Leslie Bonci, MPH, RD. "That keeps you satisfied longer." As a bonus, Bonci tells WebMD, the body burns more calories digesting protein than carbs. Non-fat, low-fat, and low-sugar types keep a slim profile.


Quinoa

Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. This whole grain has 8 grams of hunger-busting protein and 5 grams of fiber in one cup, plus it's as easy to cook as rice. It's also packed with nutrients such as iron, zinc, selenium, and vitamin E. For a quick and interesting dinner, mix in some vegetables, nuts, or lean protein.


Cinnamon

Studies suggest cinnamon may have a stabilizing effect on blood sugar levels. This could curtail appetite, particularly in people with type 2 diabetes, Bonci says. Nearly everyone can benefit from cinnamon in its traditional role. Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.



Hot Peppers

Hot peppers contain a flavorless compound called capsaicin. It's more plentiful in spicy habaneros, but also occurs in jalapeƱos. This compound appear
s to curb appetite and speed up the metabolism slightly, but only for a short time. Bonci doubts that this has a significant impact on weight loss. But, she says, people tend to eat less when their food is spicy.


Green Tea

Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. Green tea contains catechins, a type of phytochemical that may briefly affect the metabolism. To get the most benefit, you may need to drink green tea several times a day. Bonci recommends taking your tea hot, because it takes longer to drink, slowing your calorie intake and providing a soothing, mindful experience.



Whipped to Ripped: Amazing Transformations

Whipped to Ripped: Amazing Transformations

In honor of Taylor Lautner's amazing 30-pound weight gain to portray New Moon's werewolf Jacob Black, we've corralled the top big-screen stars who went from whipped to ripped--abs, biceps and bods, that is. Click on to check out the results of our recent survey on who tops the list.

Want To Get Lean Naturally and Stay Healthy?

Here are natural supplements that I highly recommend:

GIN-CHIA
Two ancient herbs: golden chia from the West and ginseng from the East, combine to create a modern miracle – Forever Gin-Chia. Let this powerful combination of herbs give your body back what your busy lifestyle takes out!


Golden Chia, or North American Sage, was used by southwest Native American Indians in the US at the turn of the century for its life-sustaining properties. Chia possesses the highest percentage of the polyunsaturated fatty acids, a-linolenic and linoleic (i.e. 83.2%), of all crops. It is a great source of Omega-3 fatty acids, natural antioxidants and dietetic fiber. The protein content of Chia is higher than other nutritional grains. Compare Chia’s 19-23% protein to wheat (14%), corn (14%), rice (8.5%), oats (15.3%), and barley (9.2%). And unlike these other grains, it is a complete protein - meaning that it has the appropriate balance of all essential amino acids. It is a powerful antioxidant!


Ginseng is legendary as a tonic, earning its name as the “King of Tonics.” It contains eleven saponins, making ginseng an adaptogen (a compound that adapts its effects depending on the needs of the body). Ginseng is also a potent antioxidant.


Together these powerful herbs contain vitamins A, B1, B2, C and D, plus thiamine, riboflavin, calcium, iron, sodium, potassium, capsicum, zinc, copper, magnesium and manganese. Combined, they can act to increase stamina and endurance, and support healthy circulation.


• Powerful antioxidant
• Good source of protein
• Can help increase stamina and endurance



 FOREVER LEAN

Forever Lean™ provides two revolutionary ingredients that can help reduce the body’s absorption of calories from fat and carbohydrates. The first of these ingredients is a unique, fatabsorbing fiber derived from the cactus plant, Opuntia ficus-indica, otherwise known as Indian fig, nopal or prickly pear. Studies have shown that this unique fiber has a very high ability tobind fats, compared to other types of plants. The other unique ingredient in Forever Lean is a protein specially derived from the beans of the Phaseolus vulgaris plant, otherwise know as white kidney beans. This protein works by slowing the body’s absorption of sugar in the small intestine by temporarily inhibiting the enzyme activity that converts starches into sugar. Together these two revolutionary new ingredients can help you succeed in your quest to reach your ideal weight by helping to block the absorption of some of the fat and carb calories you ingest. The third most effective ingredient in Forever Lean is Chromium Trichloride. Chromium is a very important trace mineral which helps the body’s natural ability to regulate blood sugar by acting as a GTF (glucose tolerance factor) cofactor. This is especially important for normal metabolism. To maximize the effectiveness of this supplement, however, it is important to remember that youshould also incorporate a healthy diet and regular exercise into your overall weight control regimen in order to achieve and maintain your weight goal.
• Helps support healthy circulation

GARCINIA PLUS

Forever Garcinia Plus is a revolutionary nutritional supplement, containing a number of ingredients that may aid in weight loss. The primary ingredient is a natural substance derived from the fruit of a Southern Asian tree, the Garcinia Cambogia, also known as the Malabar Tamarind. The rind of this fruit is dried and used to produce Hydroxycitric Acid (HCA). Chemically, HCA is very similar to the citric acid found in oranges and other citrus fruits. The fruit of the Garcinia is about the size of an orange, but is more like a pumpkin in appearance. For centuries, this fruit has been used for culinary and herbal purposes in Southern India and in Thailand.


Specialists in plant compounds became aware of the remarkable qualities of HCA in the late 1960s, when they learned that this compound can reduce the body’s production of fats from carbohydrates. During the normal metabolism of a meal, carbohydrate calories that are not used immediately for energy or stored as glycogen are converted into fats in the liver. HCA works by inhibiting the enzyme (citrate liase) which converts these calories into fat. As a result, the body will burn existing fat stores, thus aiding in weight loss.


When enough glycogen has been created and stored in the liver, a message is sent to the brain indicating sufficient food has been taken. This action is called a satiety reflex, and quells the appetite, reducing the desire for more food.


• Contains HCA, a natural appetite suppressant
• HCA inhibits the enzyme that converts calories into fat
• A useful tool in weight management


FOREVER LIGHT
For a meal on the go, whether you’re looking to lose weight, gain muscle or just need an energetic boost, reach for Forever Lite Nutritional Diet Program. Mixed with milk or your favorite fruit juice, Forever Lite delivers a nutritious kick of vitamins, minerals, proteins and carbohydrates. Rich in proteins for bodybuilding, growth and repair, two shakes a day provide 100% of the RDI of vitamins and minerals. Each shake contains 18 amino acids (including all 8 essential ones) and trace elements including iron, selenium, chromium and iodine, providing you with soluble and insoluble fiber. To protect against free radicals, we’ve added antioxidant Beta Carotene and vitamins A and E, and used the natural fruit sugar fructose, instead of sugar or aspartame.


Forever Lite is available in vanilla flavor. Mixed with low-fat milk, soy milk or fruit juice, a Forever Lite shake can be a healthy, tasty way to manage your weight. If used as a meal replacement, eat at least one nutritiously complete, low-calorie meal a day, including fresh fruit, vegetables, whole grains and lean protein.


• Two shakes provide 100% RDI of the vitamins and minerals stated
• Healthy snack or meal replacement
• Provides the perfect balance of protein and carbohydrates
• Approximately 21 servings per can
• No added preservatives


For more product info and for ordering online please click on the link below:
https://www.foreverliving.com/marketing/joinnow/applicationForm.do?action=display&store=PHL&distribID=630700054237&langID=enPhp