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For some reason when women want to shape up, they will work about doing Pilates or walking and then only add a small about of ab work because the are afraid of getting 6 pack type abs.

Why?
A 6 pack on a woman will not only accentuate your breasts but will allow you to wear tighter fitting clothing without any bulges or rolls. I asked a good friend one day who works out really hard but was also afraid of getting a 6 pack why she was afraid. She mentioned that once she started to muscle up she would be afraid that she would get big arm and leg muscles.

Getting nice looking ab muscles has nothing to do with bulking up!
It has to do with reducing the layer of fat covering your abs and toning the muscles.
You will not look like a man, you will not get huge muscles, you can not become muscle bound unless you are a professional bodybuilder that specifically works are building muscle. Low reps with a high weight will give you muscles. Standard exercise with low or no weights will never get you huge muscles.

So anyway, my friend started working her abs back in June and by the middle of July she started to wear shorter shirts to show off her abs and was so happy to finally lose the fear of bulking up.

A 4 or 6 pack is very sexy on a woman. It’s not manly–trust me. If you have not tried to really work your abs you don’t know how good you can really look in a tight pair of jeans or slinky dress. Good abs have you standing taller and straighter and if you think that you can’t get your belly back into shape after a baby–your wrong.

Try working those abs–you’ll see

I know that it is still blazing hot in many parts of the country but in some areas cooler morning and evenings are starting to roll in.

If you have been putting off exercising, now is the time to start planning your fall routine.
When you start I want you to remember that in the first few days you may feel tired and achy but once you get back into the routine your aches will disappear and your energy level will soar.

Scientists have proven that when you expend energy on exercise the body continues to produce more, at a higher rate- so the more you exercise the more energy you will have. This is much different than expanding energy during stress. When you expend energy during stress it will actually sap your body of more energy-this is why you get so tired when you are stressed.

Add some exercise into your daily life and watch how your energy level will soar!

Discover How to Lose Stubborn Body Fat At Any Age, Even If You’ve Tried Everything And Nothing Has Ever Worked For You Before

That’s quite a huge statement above isn’t it?

You have probably tried every diet, diet product and fitness program around yet, you are still struggling with your weight and pockets of fat.

I know, like they say “been there, done that, got the t-shirt”
However I was able to get off of the yo-yo dieting and do crunches until you can’t stand it anymore fat wheel.
For me it started about a year ago when I first came across a an e-book called Burn The Fat Feed The Muscle that a friend had introduced to me.

Although I wasn’t looking to get 6 pack abs or a 20 inch waist I did want to get back to my wedding weight. For me it looked this this book would be overkill. However I decided to get it and start reading through the chapters. Little by little I realized that I was going about this weight loss thing all wrong. I had wasted years with strict diets, spent untold amounts on diet pills and potions and hundreds of hours exercising the wrong way!! No wonder I still had a pouch.

I’ll be honest, it did take some work and the results didn’t happen in 24 hours but within 3 weeks I saw a very noticeable difference in my body (yet I was eating more and exercising less) and within 6 weeks I had the body I had only yearned for. If I had only known about this ebook earlier I could have save so much time, money and frustration.

If you have not read Burn The Fat, Feed The Muscle I usge you to clunk down the measly $39.95 and get off of the fat track once and for all. The bonuses that come along with the purchase alone is worth over $400. These are not toss away bonuses, these are items that you will use forever.

If you want to stop spending needless time and money trying to find that miracle diet pill you owe it to yourself to download Burn The Fat, Feed The Muscle here
and see what I am talking about.

Patricia

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss

Are you on a Detox diet? Everyone here in Toronto seems to be at one time or another…

Recently, one of my clients told me about his detox plans.

For 7 days of the year, he buys a detox kit and follows the instructions to cut out all alcohol, caffeine, sugar, and refined
carbohydrates - all while taking some supplements to help
“detoxify” the liver and kidneys and extra fiber to help cleanse
the colon.

Now I don’t mind this client doing this, because he is a model
client and follows a very healthy lifestyle all year round. At 40,
his blood measures are very healthy, he lost a few pounds of body fat last year, and despite being in a high-stress financial job, he is a picture of great health.

Is the detox going to significantly improve his health? No, not
really. And most of them aren’t dangerous either, but a 7-day detox won’t reverse 40 years or even 1 year of a poor lifestyle.

I’ll admit, Detox diets might help kick-start your weight loss
program, but just realize that they are not a quick fix to your
health problems. The long-term fix is dumping the Western Lifestyle.

Besides, if you think you can actually remove all the toxins in
your body, you are being fooled. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.

And many toxins are fat-soluble - meaning they are stored in our fat cells for months, and slowly released over time. So you’ll
never truly detoxify…but enough of science class…

Just remember: 7 days of the cleanest living can’t reverse 51 weeks of the Western Lifestyle - you have to make healthy living a full-time lifestyle. It is much better to spend all year avoiding as much crap as possible, than to try and sort it out in one week.

So let’s take your new healthy lifestyle week-by-week with the
7-day fat loss plan.

Day 1
In today’s Turbulence Training workout, choose an alternative form of interval cardio for this workout.

For example, if you are a beginner, and you have been doing only walking for cardio, try and use the elliptical machine or stairmaster today.
This is called cross-training and helps avoid overuse injuries caused by doing the same thing over and over again when you aren’t prepared for it. If you are advanced, try some of the bodyweight circuits in place of running or cycling intervals.

To do bodyweight circuits, pick 3 lower body and 3 upper body
exercises, and alternate between them. Do 10 reps of a lower body exercise, then 10 reps of an upper body exercise, and so on.

Go through the 6 exercise circuit 3 times for a 15 minute session.

Day 2
Between Turbulence Training workouts, take a day off from the gym.

On your off days, your exercise requirement is just 30 minutes of fun activity. It can be traditional cardio, sports, or bodyweight exercise.

In addition, you need to clean out cupboards. Do NOT be afraid to throw out food - if it’s garbage food, it’s better in the trash bin than in your fat cells.

After you have cleaned out your pantry, prepare a healthy shopping list. Complete a 7-day food entry and identify your trouble spots. Then organize your shopping list to provide solutions to your eating problems.

Day 3
Back to your regularly scheduled Turbulence Training workout.

Since we’ve been inspired by the 300 Movie Workout lately, I want you to make a small change to your workout today and reduce the rest intervals between sets. For today only, take no more than 30 seconds rest between exercises. Get your workout done in record time. Do a full warm-up before training though, of course!

Day 4
Another off-day from the gym (whether you train at a mega-gym or in the comfort of your own home gym).

Choose an activity and have at least 30 minutes of fun. Yoga is great as well, to help reduce work-related stress.

In addition, let’s make one more nutrition change. Today, I want you to eat one new fruit and one new vegetable. If you aren’t already eating grapefruit, try one today and see how it helps fill
you up because it contains a lot of soluble fiber called pectin.

Add a new vegetable, such as steamed asparagus or broccoli to your dinner.

Day 5
Do your last Turbulence Training workout of the week today. I always like to slip in an extra superset on the last workout of the week. Pick your favorite biceps and triceps exercises and do them back to back for 3 supersets of 8 reps each.

Inject even more fun into your training & reward yourself for all of your hard work.

Day 6
For most of you, this will be the weekend. That means you should have extra time to check in with your social support group.

So why not meet up with a friend that is also trying to lose fat and/or build muscle and talk about what is working for you and where you are struggling. Essentially, its your fat loss mastermind group!

As part of your meeting, choose a fun activity that you both want to do for at least 30 minutes. Make this activity-based meeting a regular habit on the weekend.

Day 7
Get an early start on the day with 30 minutes of a fun activity -
and yes, walking around shopping can count towards your 30 minutes of activity - and then prepare your meals for the rest of the week.

Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable on your grocery list.

Getting this done early allows you to spend the rest of the day outdoors, or going to church and socializing with friends after, or spending the better part of the day with your family.

Remember that Turbulence Training is all about creating the optimal fat loss lifestyle - giving you more fat loss results in less workout time while freeing up your life to spend doing the things you love with the people you love in the body that you love!

Have a great week!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Turbulence Training for Fat Loss

Whats is my BMI? What does BMI mean?

If you are dieting or planning to diet, chances are you’ve heard about BMI. But do you know what BMI is and why it’s now being used to determine a person’s ideal weight?

BMI is short for Body Mass Index. Quite simply it’s used to determine the ratio of a person’s weight to the person’s height. However, it doesn’t take into consideration whether a person has a larger or a smaller body size.

The next thing you’re probably wondering is how to figure out BMI. It’s actually quite simple (though you may need a calculator).

To figure out BMI follow these four basic steps:

1.Determine how tall you are in inches and multiply it by itself (for example: if you are 5′7″ in inches you are 67 inches.You would now take 67 X 67=)

2.Determine your weight in pounds and multiply it by 703.

3.Divide the number you get from #2 by the number you get from #1.

4.Round to the nearest whole number and that is your BMI.

Not too difficult is it?

Once you know your BMI, then you can figure out whether you are an ideal weight, underweight, or overweight. Just remember that the numbers below aren’t perfect. Some people may have a larger body type than others. Therefore, the may have a slightly higher BMI but not actually be overweight.

Here are the numbers:

BMI under 15 = Starvation

BMI 15 – 18 = Underweight

BMI 18.5 – 25 = Ideal Weight

BMI 25 – 30 = Overweight

BMI 30 – 40 = Obese

BMI over 40 = Morbidly Obese

Once you figure out your BMI, you should have a decent idea about where your weight is. But remember that BMI doesn’t take into consideration different body types. In addition, BMI doesn’t take muscle into account either. Therefore, people who are particularly fit with a great amount of muscle on their bodies will have a higher BMI than others. On the other side of the coin, older people who have lower muscle mass may be overweight but their BMI will stay relatively low because they have no muscle weight.

If you think you fall under one of these categories, you may want to choose a different way to monitor your weight. If you trying to become more fit and you’re dieting while exercising, you may look better but not lower you BMI. This is because muscle is replacing fat. In this case, you may want to measure how much your waistline is decreasing.

BMI is a great way to measure if a person is the ideal weight for their height or not. However, it is not a perfect measurement. Be sure to calculate your BMI correctly but don’t forget that other factors can cause your BMI to be higher or lower than other people’s BMI.

If you want an easy way to calculate your BMI just go to http://The-WeightLoss-Guide.com
and look for the BMI calculator right on the front page. In seconds it will spit out your BMI.

Exercise in all forms is good. However, in order to strengthen the heart and the lungs you need to perform some type of aerobic exercise.

Aerobic exercise is any type of exercise that is performed at a moderate level for an extended time, and maintains an increased heart rate. One of the best forms of aerobic exercise is jogging.

When done regularly, not only does jogging strengthen the heart muscles but it also lowers blood pressure and reduces your risk for stroke too. Studies have shown that vigorous exercise such as jogging can lower a person’s risk of stroke by as much as 20%. Not only that, but jogging can also help to strengthen your immune system by increasing red blood cells in the body and transporting oxygen to your cells. Additionally, studies have shown that this form of exercise lowers your risk of cancer, relieves migraines and prevents symptoms of PMS in women, amongst other things.

Jogging also improves the capacity and efficiency of your lungs. This, in turn, improves the blood flow to your skin, helps your body to stay firmer and younger looking for a longer period of time.

Increased bone density is another benefit of jogging. The jolts received by your skeletal system when you run help to fortify your bones by increasing your bone density. Not only does this protect you against osteoporosis, it will also help to protect you against injuries. Another benefit it provides is that it increases your stamina and endurance - giving you more energy for your activities.

And if all of the above reasons weren’t enough to get you going, jogging also improves your mental health as well. As dozens of studies have proven, this type of aerobic exercise helps to relieve stress and tension which helps you to relax, relieves depression and insomnia.

While all of these facts are excellent reasons to run out of the door with your running shoes on, there are a few important pointers that you should keep in mind before you get started on any type of running program.

1) Start out slowly and gradually. Whenever you begin any new form of exercise it’s always best to begin slowly to give your body a chance to make adjustments.

2) Before you jog begin by warming up your muscles first. This can be accomplished by a brisk walk. Warming up before any strenuous workout can help to prevent accidents.

3) Don’t run on uneven or hard ground. This can also lead to sprains and injuries.

4) If you are jogging and you suddenly feel sick or nauseated do not continue running. Try to get something to drink immediately and seek some assistance.

5) Bring a water bottle with you when you run so that you can stay hydrated.

6) Select proper athletic shoes that were designed for running. Poor running shoes can be a cause of accidental injuries.

8) Get proper rest. Any running or exercise program can only be enhanced with proper rest. Inadequate rest in between running can either lead to injuries or may slow down the process of healing or recovery, considerably.

9) Don’t look down when you run. Keep your head up and your shoulders relaxed.

10) Swing your arms back and forth as you run. Do not keep your hands clenched.

11) As you jog, push off from the balls of your feet and land on your heels.