Tips For Your Best Six-Pack Ever!

Unfortunately, North Americans today have bigger, flabbier, and fatter waistlines than ever in history. The key to accomplishing a sleek, sexy six-pack is diet, diet, diet and regular training. Here are some tips to follow if you are serious about achieving a flat toned midsection.

1. Eat high-quality, clean nutrition.

2. Perform cardiovascular exercise regularly.

3. Exercise all abdominal areas including lowers.

4. Breathe properly throughout each movement.

5. Put your mind into the muscle every time you perform an ab exercise.

6. Consistency of effort is the secret to a stunning waistline.

7. Chop and change your ab exercises whenever you feel the urge.

8. Always give the abdominal muscles rest days to allow recovery and development.

For maximum benefit and minimum risk of injury you should maintain a neutral spine during abdominal crunches. But, contrary to popular belief, the best way to do this isn't by keeping both feet planted on the floor. You should keep one knee flexed and the other straight out in front of you (alternate the bent leg midway through the repetitions). Place a rolled towel, or even your hands, under the lumbar spine to further preserve neutral spinal alignment. Avoid flattening the back to the floor, which flexes the lumbar spine, increasing the load on the disc and ligaments.







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Exercise Guidelines During Pregnancy

If you have been following a regular exercise program prior to your pregnancy, you should be able to maintain that program to some degree throughout your pregnancy. Always check with your physician or health care worker before beginning an exercise program.

*If you are just starting an exercise program as a way of improving your health during your pregnancy, you should start very slowly and be careful not to over exert yourself.

*Listen to your body. Your body will naturally give you signals that it is time to reduce the level of exercise you perform.

*Never exercise to the point of exhaustion or breathlessness. This is a sign that your baby and your body cannot get the oxygen supply it needs.

*Wear comfortable exercise footwear that gives strong ankle and arch support.

*Take frequent breaks and drink plenty of fluids during exercise.

*Avoid exercise in extremely hot weather.

*Avoid rocky terrain or unstable ground when running or cycling. Your joints are more lax in pregnancy and ankle sprains and other injuries may occur.

*Contact sports should be avoided during pregnancy.

*Weight training should emphasize improving tone, especially in the upper body and abdominal area. Avoid lifting weights above your head and using weights that strain the lower back muscles.

*During the second and third trimesters, avoid exercise that involves laying flat on your back, as this decreases blood flow to your womb.

*Include relaxation and stretching before and after your exercise program.

*Eat a healthy diet that includes plenty of fruits, vegetables and complex carbohydrates.







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10 New Ways To Rev Up Your Workout!

Getting bored of going to the gym each day and doing the same old routine? It is important to switch up your routine from time to time, to keep your body guessing. And above all, it is important that you have fun!

1. Up The Intensity: Revving your usual pace will help you avoid hitting a plateau. Example...Run for 5 extra minutes each day or alternate high intensity intervals with low to moderate intensity intervals.

2. Hire A Personal Trainer: Concentrate on what you are doing now and let your trainer think of what's next. They will be able to correct your form if needed and can give advise on how to fine tune your nutrition plan. It will also help keep things new and fun.

3. Eat Clean And Drink Water: Your body needs lean proteins, complex carbs, and tons of water to feel energized and repair damaged muscles.

4. Quality Over Quantity: Exercise less but with more effort and better technique. You will burn more calories and see better results with less workouts using correct form over doing more workouts that are done sloppily.

5. Use Mind And Body Training: Really concentrate on the contraction for better results and to create a mind-muscle connection.

6. Work Out At The Best Time For You: Figure out when your energy level is at its highest and schedule your workouts into that time frame.

7. Get A Gym Buddy: You will go more if you have a gym partner relying on you and they are more likely to hold you accountable for your commitments.

8. Concentrate On Breathing: When lifting weights, exhale on the exertion.

9. Use A Heart-Rate Monitor: Gauge how hard you're working and stay within your target zone.

10. Listen To Music: For a boost, play your favorite tunes on your MP3 player during exercise. Music passes the time quickly and also raises your energy level.

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