(HealthDay News) -- Fiber is a plant substance that's required eating for a healthy diet. Lots of fiber is needed each day to help reduce the risk of heart disease, improve digestion, prevent constipation and maintain a healthy body weight, the U.S. National Library of Medicine says.
Fiber can be found in fruits, whole grains and vegetables. Most adults should eat at least 20 grams to 35 grams of fiber every day, though the agency says most people only eat about half as much.
It's best to slowly increase the fiber in your diet instead of piling it on all at once. A sudden increase in fiber intake can cause abdominal discomfort, the NLM says.
Read more diet tips here.
Wednesday, June 10, 2009
Saturday, May 2, 2009
Keep Walking—No Matter What
Detour long-term problems related to stress
By participating in a regular walking program, you can offset the long-term health implications of stress — and there are many. Research has linked stress to a host of physical ills, from back pain and stomach upset to high blood pressure and heart disease.
Of course, when you're under pressure, whatever its source, going for a walk may be the last thing on your mind. You're not the only one who feels that way. When researchers tracked the exercise habits of 82 women for 8 weeks, they found that the women worked out less often during weeks that were filled with stressful events. At those times, exercise was "just one more thing to do."
When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here's what to do.
Adopt the right attitude.
Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.
Aim for the a.m.
Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.
Seek out new scenery.
Choose a walking route that takes you down quiet streets or through a beautiful park. The more appealing your surroundings, the calmer you'll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.
Dust 'em.
Pick a walker on your path who seems a bit more fit and faster than you. Then try to pass her.
Slow your pace.
Pushing yourself to go faster or farther only adds to your stress. During tense times, keep your walks leisurely.
Break up your workout.
If your schedule is so busy that you can't find one chunk of time for your walk, take advantage of spare minutes throughout the day. Head outdoors for a stroll before or after lunch or between appointments. Even 5 minutes of walking is enough to recharge your batteries.
Get More Information Here
By participating in a regular walking program, you can offset the long-term health implications of stress — and there are many. Research has linked stress to a host of physical ills, from back pain and stomach upset to high blood pressure and heart disease.
Of course, when you're under pressure, whatever its source, going for a walk may be the last thing on your mind. You're not the only one who feels that way. When researchers tracked the exercise habits of 82 women for 8 weeks, they found that the women worked out less often during weeks that were filled with stressful events. At those times, exercise was "just one more thing to do."
When walking starts to feel like a stress producer instead of a stress reducer, making some adjustments in your workout can help. Here's what to do.
Adopt the right attitude.
Tell yourself that taking a walk will help you accomplish more on your to-do list. Exercise makes you feel better and think more clearly, so you become more productive.
Aim for the a.m.
Walking first thing in the morning, before anyone else is out and about, gives you an opportunity to focus on yourself, says Suki Munsell, PhD, director of the Dynamic Health and Fitness Institute in Corte Madera, California. "When my day looks hectic, with lots of decisions ahead, an early-morning walk brings answers and clarity," she notes.
Seek out new scenery.
Choose a walking route that takes you down quiet streets or through a beautiful park. The more appealing your surroundings, the calmer you'll feel. Walking on busy streets, in unsafe neighborhoods, or after dark only adds to your stress.
Dust 'em.
Pick a walker on your path who seems a bit more fit and faster than you. Then try to pass her.
Slow your pace.
Pushing yourself to go faster or farther only adds to your stress. During tense times, keep your walks leisurely.
Break up your workout.
If your schedule is so busy that you can't find one chunk of time for your walk, take advantage of spare minutes throughout the day. Head outdoors for a stroll before or after lunch or between appointments. Even 5 minutes of walking is enough to recharge your batteries.
Get More Information Here
Wednesday, April 29, 2009
What Over Exercising Can Do!
Health Tip: Too much exercise isn't good either
Getting regular exercise is great for your body and can help relieve stress. But as with any beneficial activity, you can overdo it.
The American Council on Exercise offers these warning signs of over-exercise:
Difficulty exercising to your normal level.
Feeling uncoordinated.
Taking longer than usual to recover.
Faster heart rate (in the morning) and blood pressure levels at rest.
Lack of appetite.
Headache and muscle aches.
Digestive or stomach problems.
More frequent illness, bone injuries or muscular injuries.
Problems sleeping.
You can stay informed by keeping up with this blog for all your health and fitness programs.
Getting regular exercise is great for your body and can help relieve stress. But as with any beneficial activity, you can overdo it.
The American Council on Exercise offers these warning signs of over-exercise:
Difficulty exercising to your normal level.
Feeling uncoordinated.
Taking longer than usual to recover.
Faster heart rate (in the morning) and blood pressure levels at rest.
Lack of appetite.
Headache and muscle aches.
Digestive or stomach problems.
More frequent illness, bone injuries or muscular injuries.
Problems sleeping.
You can stay informed by keeping up with this blog for all your health and fitness programs.
Tuesday, April 21, 2009
Your Direct Questions Answered
As I think about it, I have done much of the talking, and not enough listening to what your problem areas are.
I would like this to be an open forum where you have an opportunity to give feedback on the information contained here and any other website or blog I host. Please don't hesitate to ask questions, or provide criticism's based on your life experiences.
It would be great if you would consider following the blog for best results in your in achieving your fitness goals. Your support in demonstrating your interest is important to me, and keeps me on task.
Also don't forget to check out some of the great websites that will help you with your Weight Control efforts.
I would like this to be an open forum where you have an opportunity to give feedback on the information contained here and any other website or blog I host. Please don't hesitate to ask questions, or provide criticism's based on your life experiences.
It would be great if you would consider following the blog for best results in your in achieving your fitness goals. Your support in demonstrating your interest is important to me, and keeps me on task.
Also don't forget to check out some of the great websites that will help you with your Weight Control efforts.
Monday, April 20, 2009
10 Reasons You're Not Losing Weight
You’re cutting down on fat, controlling carbs and exercising religiously. So if you’re doing everything right, why aren’t you losing weight? Here are 10 things that may be derailing your quest for a bikini body. Plus, how calorie-conscious are you? Rate yourself…
You’re no slacker when it comes to your health: You exercise, watch what you eat, use portion control, and can resist Ben & Jerry’s without a problem. Yet the scale needle still won’t budge.
Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:
Physical Factors
1. You don’t have enough muscle.The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.
That's why men burn calories a lot faster than women; they have more muscle.
What to do: Start lifting weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.
Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercise and heart rate-raising cardio in each session. “That way, their strength training includes the calorie-burning effect of cardio.”
2. Genetics: The apple doesn’t fall far from the tree.If both parents are
obese , you are much more likely to be obese, says Jill Comess, M.S., R.D., food science and nutrition program director at Norfolk State University in Virginia.
“Researchers estimate that your genes account for at least 50% - and as much as 90% - of your stored body fat,” she says.
What to do: You’re not doomed. Your weight-loss challenge is just 10% to 50% greater.
“Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer,” Comess says. “So you don’t have to be super-slim to
improve your health.”
If an overweight woman loses even 5% to 10% of her total body weight, she has a greater chance of reducing or getting off her high blood pressure or other meds, she adds.
3. You’re getting older.A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers.
All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.
What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours?
It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than watching TV, emailing your co-worker or driving to the pizza joint.
Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.
4. Your body can’t keep up.To survive in the days before supermarkets, your body evolved some complex starvation-coping strategies. Now that food isn’t scarce, these processes can work against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and Clinical Nutrition at the University of Kentucky.
“The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat,” he says.
The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble, he says. So it’s harder to maintain ideal body weight.
What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.
5. The problem is in your medicine cabinet.A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight, Anderson says.
What to do: Ask your health care provider if there’s an alternate drug or a lower dose that could work, but don’t change your medications without discussing it first.
Self SabotageAre you your own worst diet enemy? It’s easy to let everyday life get in the way of making smart food choices. The drive-thru instead of a home-cooked meal is an obvious mistake, but you could be sabotaging yourself in some not-so-apparent ways too.
6. You underestimate your portions and calories.Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others.
Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is.
What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories.
Need more help? Visit eatright.org to find a registered dietitian in your area.
7. You eat mindlessly or when distracted.Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over? All too often, such distraction leads to more and more mouthfuls of pasta or potatoes.
If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
And plenty of dieters report they didn’t even realize they had snacked from the candy bowl or nibbled from a child’s plate until it was too late.
What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls. Put it in a dish, sit down and savor the taste as you eat – without distraction. That means that if you’re going to grab the crust of your daughter’s grilled cheese sandwich, you have to put it on a plate first.
8. You deprive yourself.Your list of can’t-have foods is so long, it rivals the nation’s tally of foreclosed homes. In fact, you’ve been so strict with yourself, you can’t remember the last time you ate a doughnut, a candy bar or a slice of pizza.
Then, like so many times before, you give in, scarf down something taboo, regret it and now you’re mad at yourself.
So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week.
Problem is, you can’t get it out of your system. It just doesn’t work that way.
What to do: No more setting yourself up for feeling deprived. In fact, no more dieting.
Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.
So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.
9. You’re usually good, but…You always watch your portions. You start every morning with a healthful Breakfast , and you eat only baked chicken, not fried.
Always that is, unless you’re on vacation or dining out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your son’s first home run.
Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others.
One splurge meal in a restaurant can easily undo all the small calorie-savings tricks you employed the whole week before. Derail yourself every week and you’ll never get anywhere.
What to do: Again, stop dieting and start making small changes you can live with. Find ways to celebrate that don’t involve high-calorie eating (like a manicure) or take half of that restaurant meal home to celebrate again tomorrow.
10. You overestimate your calorie burn.Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.
What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.
You’re no slacker when it comes to your health: You exercise, watch what you eat, use portion control, and can resist Ben & Jerry’s without a problem. Yet the scale needle still won’t budge.
Why are so many dieters destined to regain lost weight or never lose anything at all? Here are 10 reasons your body isn’t behaving:
Physical Factors
1. You don’t have enough muscle.The more muscle you have, the more calories you burn. Fat and muscle tissues consume calories all day long whether you’re running, reading or sleeping. No matter what you’re doing, muscle rips through more calories than fat.
That's why men burn calories a lot faster than women; they have more muscle.
What to do: Start lifting weights. You don’t have to get huge, but building and maintaining muscle week after week, year after year makes a difference in the long run.
Registered dietitian and certified personal trainer Marci Anderson has her clients alternate between strength exercise and heart rate-raising cardio in each session. “That way, their strength training includes the calorie-burning effect of cardio.”
2. Genetics: The apple doesn’t fall far from the tree.If both parents are
obese , you are much more likely to be obese, says Jill Comess, M.S., R.D., food science and nutrition program director at Norfolk State University in Virginia.
“Researchers estimate that your genes account for at least 50% - and as much as 90% - of your stored body fat,” she says.
What to do: You’re not doomed. Your weight-loss challenge is just 10% to 50% greater.
“Losing even just a few pounds makes you healthier and less likely to develop diabetes, high blood pressure, heart disease and cancer,” Comess says. “So you don’t have to be super-slim to
improve your health.”
If an overweight woman loses even 5% to 10% of her total body weight, she has a greater chance of reducing or getting off her high blood pressure or other meds, she adds.
3. You’re getting older.A sluggish metabolism is a common aging problem. And we encourage it by sitting in traffic, long hours at the office and in front of computers.
All this inactivity means we gradually lose muscle and increase body fat, resulting in a metabolic slump. But it’s not unbeatable.
What to do: First, lift weights. But don’t underestimate the power of just moving. You faithfully walk the treadmill for an hour each day or go to yoga class, but what are you doing the other 23 hours?
It’s a no-brainer: Folding laundry, walking to a co-worker’s desk and cooking dinner burn more calories than watching TV, emailing your co-worker or driving to the pizza joint.
Thin people fidget and move (called non-exercise activity) more than obese people, research shows. In fact, such antsy behavior might burn as much as 350 more calories per day – the equivalent of two doughnuts.
4. Your body can’t keep up.To survive in the days before supermarkets, your body evolved some complex starvation-coping strategies. Now that food isn’t scarce, these processes can work against us, explains Jim Anderson, M.D., Professor Emeritus, Medicine and Clinical Nutrition at the University of Kentucky.
“The intestines make about two dozen hormones – some that stimulate eating and others that decrease the need to eat,” he says.
The sophisticated hormonal response can’t cope with our sedentary lifestyle and all those tempting Twinkies, potato chips and frozen dinners we gobble, he says. So it’s harder to maintain ideal body weight.
What to do: You can’t fight evolution, so you have to focus extra-hard on those things you can. Be active every day and fill up on low-calorie foods, such as broccoli, carrots, tomatoes, green beans and other non-starchy vegetables.
5. The problem is in your medicine cabinet.A host of drugs that treat diabetes, depression, high blood pressure, inflammatory disease and more affect weight regulation. Some will make you hungrier and others stimulate your body to store fat. And if a drug affects the brain, there’s a good chance it affects weight, Anderson says.
What to do: Ask your health care provider if there’s an alternate drug or a lower dose that could work, but don’t change your medications without discussing it first.
Self SabotageAre you your own worst diet enemy? It’s easy to let everyday life get in the way of making smart food choices. The drive-thru instead of a home-cooked meal is an obvious mistake, but you could be sabotaging yourself in some not-so-apparent ways too.
6. You underestimate your portions and calories.Even dietitians underestimate calories – and by huge amounts! One study found that women and overweight people miscalculate more than others.
Other studies suggest that the greatest underestimating occurs when the meals are the largest, and that it doesn’t have anything to do with how fat someone is.
What to do: Follow the portion guidelines at mypyramid.gov for several days. Use measuring spoons, measuring cups and a food scale to guide you. Then plug in your food choices on that site or another reputable one to calculate your calorie intake. And read every food label for serving size and calories.
Need more help? Visit eatright.org to find a registered dietitian in your area.
7. You eat mindlessly or when distracted.Do you eat dinner in front of the TV? Do you stop eating when you’re full or when the show is over? All too often, such distraction leads to more and more mouthfuls of pasta or potatoes.
If you’re munching from a bag of chips or a box of crackers, you can’t keep track of how much you’ve eaten.
And plenty of dieters report they didn’t even realize they had snacked from the candy bowl or nibbled from a child’s plate until it was too late.
What to do: Make it a house rule to eat from a dish. Always. No bags, cartons or fistfuls. Put it in a dish, sit down and savor the taste as you eat – without distraction. That means that if you’re going to grab the crust of your daughter’s grilled cheese sandwich, you have to put it on a plate first.
8. You deprive yourself.Your list of can’t-have foods is so long, it rivals the nation’s tally of foreclosed homes. In fact, you’ve been so strict with yourself, you can’t remember the last time you ate a doughnut, a candy bar or a slice of pizza.
Then, like so many times before, you give in, scarf down something taboo, regret it and now you’re mad at yourself.
So what the heck, you think: You’ll just eat everything on your forbidden list to get it out of your system. You’ll start your diet over again tomorrow – or next week.
Problem is, you can’t get it out of your system. It just doesn’t work that way.
What to do: No more setting yourself up for feeling deprived. In fact, no more dieting.
Take the focus away from that list of bad foods and emphasize those that are good for you. If 90% of the time you eat a wholesome diet of ample fruits and vegetables, some whole grains, lean meats or other sources of protein, then the other 10% doesn’t really matter.
So enjoy that glazed doughnut – but just one. If you want another, it will still be there tomorrow. After all, doughnuts or candy bars or pizza or whatever won’t drop off the face of the earth.
9. You’re usually good, but…You always watch your portions. You start every morning with a healthful Breakfast , and you eat only baked chicken, not fried.
Always that is, unless you’re on vacation or dining out. Or celebrating a birthday. Or sharing an anniversary. Or honoring your son’s first home run.
Consistency is key to dropping pounds. Researchers involved with the National Weight Control Registry found that those who eat similarly day after day are more likely to maintain weight loss than others.
One splurge meal in a restaurant can easily undo all the small calorie-savings tricks you employed the whole week before. Derail yourself every week and you’ll never get anywhere.
What to do: Again, stop dieting and start making small changes you can live with. Find ways to celebrate that don’t involve high-calorie eating (like a manicure) or take half of that restaurant meal home to celebrate again tomorrow.
10. You overestimate your calorie burn.Gym machines are notorious for overestimating the calories burned by exercisers, and dieters can easily out-eat their workouts. Your 30-minute power walk might burn 200 calories, but that won’t make up for your after-exercise power smoothie.
What to do: Exercise is an important tool in controlling your weight and maintaining good health, but stop rewarding your good work with food.
Saturday, April 18, 2009
The 10 Rules of Weight Loss
1. To lose 10 pounds of body fat a year, you need to eat 100 calories less per day. Cutting too many calories from your daily intake will sap your energy level and increase your hunger, making you more susceptible to splurging on high-calorie foods.
2. Don't skip breakfast. Eat within two hours of waking.
3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
4. Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).
5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
6. Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.
7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.
8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.
9. If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy," and "special sauce," which are guaranteed to be high calorie.
10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you're running. Consume them only as needed.
Get more tips Here or CLICK HERE .
2. Don't skip breakfast. Eat within two hours of waking.
3. In fact, eat more breakfast than you think you should. Trade in some of your dinner calories for more calories at breakfast.
4. Don't allow yourself to get hungry. Eat at least every four hours, and split a meal in half to make sure you properly fuel up pre- and postrun. For example, eat part of your breakfast before your morning run (a banana) and the rest of your breakfast afterward (a bagel with peanut butter).
5. Eat at least three kinds of food each meal from these four categories: breads, cereals, and grains; fruits and vegetables; low-fat dairy and soy; and lean meats, fish, and nuts. Breads, cereals, and grains should be the foundation of each meal, with protein as an accompaniment.
6. Shoot for a gradual loss of body fat. You're more likely to put the weight back on (and more) if you drop weight too quickly.
7. Liquid calories add up fast and can lead to weight gain. Minimize the amount of sodas, juices, store-bought smoothies, sports drinks, coffee drinks, and alcohol you consume.
8. Eat closer to the earth, enjoying fruits, vegetables, and whole grains. Minimize the amount of processed foods you eat; they tend to offer less fiber and are less satiating.
9. If you can't resist fast food, ask for nutritional information before you make your choices (or check in advance via restaurant Web sites). Avoid any menu items with the words "fried," "crispy," and "special sauce," which are guaranteed to be high calorie.
10. Remember that the calories in the energy bars, sports drinks, and gels you consume during a run add up, even though you're running. Consume them only as needed.
Get more tips Here or CLICK HERE .
Wednesday, April 15, 2009
Core Training
Getting serious about shrinking your waistline means expanding your thinking. It's not just about your tummy; it's about your entire middle, or what experts refer to as "the core." If you really want to see big differences, you've got to work the entire core including the front, sides and back. Basic crunches, for example, are fine for working the upper, front ab muscles but don't do much for the obliques that wrap around the sides of your waist or the lower back muscles that anchor into your lower spine. A routine highlighting moves that target all core muscles, both individually and in tandem, creates a leaner, longer, stronger middle with a lot less effort than you've probably devoted to getting a flatter stomach in the past.
Getting Started:
The most important thing to remember about core training is that choosing a few, super-effective moves and doing one good set of each is the best way to get results. The exercises we've chosen here do such a good job of working the core muscles so completely that you only got to devote about five minutes, 2 to 3 times a week to tighten, flatten and strengthen your middle. Translation: Do one set of the recommended rep range for each move.
You can do all the moves at once as a group or, if you're short on time, spread them out throughout the day whenever you get a minute. When you're ready for more, try the "challenge yourself" version of each exercise and/or up it to two sets per move.
Even if you have a bad back or a chronically sore neck, you should be able to do all of these moves with little risk of injuring yourself while exercising. Just remember to keep your belly button pulled firmly into your spine and your neck relaxed as you perform each move; this protects your lower back and helps to align your spine from head to toe.
It helps to be in comfortable exercise clothing when you do these ab exercises, but you can certainly do at least two of them (the Plank and Cobra Lift) in street clothing if you're looking to take a mini-exercise break during the day. You may also want to use a mat for padding (we recommend the Mat-a-line for about $35), but a plush bath towel provides plenty of cushioning. Other than that, the only other "equipment" you need is your body. CLICK HERE for all the information you need to get it right now.
Getting Started:
The most important thing to remember about core training is that choosing a few, super-effective moves and doing one good set of each is the best way to get results. The exercises we've chosen here do such a good job of working the core muscles so completely that you only got to devote about five minutes, 2 to 3 times a week to tighten, flatten and strengthen your middle. Translation: Do one set of the recommended rep range for each move.
You can do all the moves at once as a group or, if you're short on time, spread them out throughout the day whenever you get a minute. When you're ready for more, try the "challenge yourself" version of each exercise and/or up it to two sets per move.
Even if you have a bad back or a chronically sore neck, you should be able to do all of these moves with little risk of injuring yourself while exercising. Just remember to keep your belly button pulled firmly into your spine and your neck relaxed as you perform each move; this protects your lower back and helps to align your spine from head to toe.
It helps to be in comfortable exercise clothing when you do these ab exercises, but you can certainly do at least two of them (the Plank and Cobra Lift) in street clothing if you're looking to take a mini-exercise break during the day. You may also want to use a mat for padding (we recommend the Mat-a-line for about $35), but a plush bath towel provides plenty of cushioning. Other than that, the only other "equipment" you need is your body. CLICK HERE for all the information you need to get it right now.
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