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IPL'S LETS GET FIT~FIT TIPS #3
FIT TIPS #3
CUNCHES THE WAY TO A FLAT STOMACH? NOT EXACTLY..
The most common complaint from people when asked about their body is their stomach. So they slave away…crunches, leg raises, scissor kicks, flutter kicks…hoping to one day wake up with a six pack.
The reality is, they won’t. What they will do is build up a whopping set of abs, nestled under a soft protective layer of fat. And, if they have the type of muscle bellies that fill out, than all that work will build size to the abs pushing the layer of fat even further out, creating a larger waist.
So what do you do to get visible abs? Stop training abs? No! Keep training them, but don’t do it every day. AND START DOING CARDIO!! You have to burn the fat off!
__________________________________
STRETCHING…BEFORE OR AFTER?
The Problem:
You so often see people stretching before training. While it isn’t wise to force full range of motion on tight muscles, you don’t want to stretch cold muscles…the body is like a french fry (just go with it): when you try to bend a frozen french fry it will snap in two. But, if you heat it up first, the fry will bend to-and-fro.
The Solution:
Before you begin your training session it is ALWAYS a good habit to warm up. A few minutes on the treadmill or bike, whatever you need in order to get the blood flowing and you body temperature up. Once you are warmed up, a light stretch before heavy, or light lifting, is wise. It promotes better range of motion and optimal muscle function. However, you don’t want to overstretch prior to lifting. Overstretching will inhibit optimal muscle function.
After training it is important to stretch. Stretching will assist in recovery and help with soreness. Tight muscles promote poor posture and the bigger you get, the tighter you will get and the less you will be able to scratch your own head…so go ahead and stretch!
______________________________________
CREATINE 101
Recommended use Dosage/Loading Creatine monohydrate is taken in 5 gram doses (approximately 1 level teaspoon), usually with a glass of water. During the first week of use, however, it is suggested that you go through a “loading phase” to saturate the muscles with creatine. To load, take 5 grams (1 level teaspoon) of creatine four times per day for 5 days.
Following the loading phase, the dosage should be reduced to 5 grams per day. Ample muscle creatine levels can be maintained for months with as little as 5 grams per day. Muscle tissue is capable of holding about 5 grams of creatine per kilo of body weight. The normal level of creatine in unsupplemented muscle is 3.5-4.0 grams per kilo of body weight.
So what exactly is creatine, how does our body use it, and how do supplements assist in achieving muscular strength and size? Creatine is a nitrogenous substance synthesized mainly by the liver and to a much lesser extent by the pancreas and the kidneys, at a total rate of approximately 1-2g a day.
The amino acids arginine,glycine, and methionineare combined by these vital organs to form creatine. After synthesis, creatine is carried by the bloodstream to the skeletal muscle cells, where specific protein transporter molecules carry it directly into the muscle until it is needed for energy. Most of the creatine that is taken up by the muscle is converted into phosphocreatine.
__________________________________
You probably ate and drank excessively over the holidays, and will likely break your New Year's resolutions by February. Here are ways to work off holiday pounds sensibly.
SET REALISTIC GOALS: Don't tell yourself youčre going to lose 50 pounds in a month. Nobody could lose 50 pounds in that short of a time span without seriously jeopardizing their health. Resolve to lose a pound or two a week by following a nutritious, low-fat, low-calorie diet.
EXERCISE: Make some changes in your routine. Move from exercise to exercise with little or no resting time between so your resistance (weight) training will be cardiovascular, and will also increase strength and muscle tone. This will save hours and hours of drudgery on the stair-climbing machine or the stationary bicycle trying to burn off those holiday calories.
DIET: Don't go on a starvation diet. It will only result in your binging at a later time and putting on additional weight. Cut down on your sodium intake. Read labels. Don't add salt, and avoid processed meats that are loaded with added sodium and MSG. Drink lots of pure, filtered bottled water. Try steaming and microwaving foods, keeping oil at a minimum. Cut down on those carbs if you only get limited exercise or have a sedentary job. Remember lean protein and steamed vegetables are key to weight reduction, while sweets are your enemy. Sugary snacks are simple carbohydrates that will only give you temporary energy, and may turn to stored fat if you don't burn up the calories.
_______________________________
SIX PACK TIPS~ (NO I DON’T MEAN BEER)
Incline leg raises: Lie on your back on an inclined situp board, then raise your unlocked legs in a semicircle to a point where your legs form a 90-degree angle to your torso. Do about 4 to 5 sets of 15 reps.
Knee pull-ins: You can do this movement sitting on the edge of a flat bench or chair with your torso inclined back to 45 degrees. Point your toes forward, pull your knees up to your chest and exhale the air from your lungs. Tense your abs forcibly for a two-second count. Do 3 sets of 35 to 50 reps of this exercise 2 or 3 alternate days per week.
Diet: Even if you build great abs, no one is going to see them if you don't get rid of the layer of fat around your middle. If you want your abs to show, eat a low-fat diet and don't eat high amounts of starchy carbohydrates in the evening. In no time, your "six-pack" abs should be very visible.
Stay Strong~~!!!
IPL
CUNCHES THE WAY TO A FLAT STOMACH? NOT EXACTLY..
The most common complaint from people when asked about their body is their stomach. So they slave away…crunches, leg raises, scissor kicks, flutter kicks…hoping to one day wake up with a six pack.
The reality is, they won’t. What they will do is build up a whopping set of abs, nestled under a soft protective layer of fat. And, if they have the type of muscle bellies that fill out, than all that work will build size to the abs pushing the layer of fat even further out, creating a larger waist.
So what do you do to get visible abs? Stop training abs? No! Keep training them, but don’t do it every day. AND START DOING CARDIO!! You have to burn the fat off!
__________________________________
STRETCHING…BEFORE OR AFTER?
The Problem:
You so often see people stretching before training. While it isn’t wise to force full range of motion on tight muscles, you don’t want to stretch cold muscles…the body is like a french fry (just go with it): when you try to bend a frozen french fry it will snap in two. But, if you heat it up first, the fry will bend to-and-fro.
The Solution:
Before you begin your training session it is ALWAYS a good habit to warm up. A few minutes on the treadmill or bike, whatever you need in order to get the blood flowing and you body temperature up. Once you are warmed up, a light stretch before heavy, or light lifting, is wise. It promotes better range of motion and optimal muscle function. However, you don’t want to overstretch prior to lifting. Overstretching will inhibit optimal muscle function.
After training it is important to stretch. Stretching will assist in recovery and help with soreness. Tight muscles promote poor posture and the bigger you get, the tighter you will get and the less you will be able to scratch your own head…so go ahead and stretch!
______________________________________
CREATINE 101
Recommended use Dosage/Loading Creatine monohydrate is taken in 5 gram doses (approximately 1 level teaspoon), usually with a glass of water. During the first week of use, however, it is suggested that you go through a “loading phase” to saturate the muscles with creatine. To load, take 5 grams (1 level teaspoon) of creatine four times per day for 5 days.
Following the loading phase, the dosage should be reduced to 5 grams per day. Ample muscle creatine levels can be maintained for months with as little as 5 grams per day. Muscle tissue is capable of holding about 5 grams of creatine per kilo of body weight. The normal level of creatine in unsupplemented muscle is 3.5-4.0 grams per kilo of body weight.
So what exactly is creatine, how does our body use it, and how do supplements assist in achieving muscular strength and size? Creatine is a nitrogenous substance synthesized mainly by the liver and to a much lesser extent by the pancreas and the kidneys, at a total rate of approximately 1-2g a day.
The amino acids arginine,glycine, and methionineare combined by these vital organs to form creatine. After synthesis, creatine is carried by the bloodstream to the skeletal muscle cells, where specific protein transporter molecules carry it directly into the muscle until it is needed for energy. Most of the creatine that is taken up by the muscle is converted into phosphocreatine.
__________________________________
You probably ate and drank excessively over the holidays, and will likely break your New Year's resolutions by February. Here are ways to work off holiday pounds sensibly.
SET REALISTIC GOALS: Don't tell yourself youčre going to lose 50 pounds in a month. Nobody could lose 50 pounds in that short of a time span without seriously jeopardizing their health. Resolve to lose a pound or two a week by following a nutritious, low-fat, low-calorie diet.
EXERCISE: Make some changes in your routine. Move from exercise to exercise with little or no resting time between so your resistance (weight) training will be cardiovascular, and will also increase strength and muscle tone. This will save hours and hours of drudgery on the stair-climbing machine or the stationary bicycle trying to burn off those holiday calories.
DIET: Don't go on a starvation diet. It will only result in your binging at a later time and putting on additional weight. Cut down on your sodium intake. Read labels. Don't add salt, and avoid processed meats that are loaded with added sodium and MSG. Drink lots of pure, filtered bottled water. Try steaming and microwaving foods, keeping oil at a minimum. Cut down on those carbs if you only get limited exercise or have a sedentary job. Remember lean protein and steamed vegetables are key to weight reduction, while sweets are your enemy. Sugary snacks are simple carbohydrates that will only give you temporary energy, and may turn to stored fat if you don't burn up the calories.
_______________________________
SIX PACK TIPS~ (NO I DON’T MEAN BEER)
Incline leg raises: Lie on your back on an inclined situp board, then raise your unlocked legs in a semicircle to a point where your legs form a 90-degree angle to your torso. Do about 4 to 5 sets of 15 reps.
Knee pull-ins: You can do this movement sitting on the edge of a flat bench or chair with your torso inclined back to 45 degrees. Point your toes forward, pull your knees up to your chest and exhale the air from your lungs. Tense your abs forcibly for a two-second count. Do 3 sets of 35 to 50 reps of this exercise 2 or 3 alternate days per week.
Diet: Even if you build great abs, no one is going to see them if you don't get rid of the layer of fat around your middle. If you want your abs to show, eat a low-fat diet and don't eat high amounts of starchy carbohydrates in the evening. In no time, your "six-pack" abs should be very visible.
Stay Strong~~!!!
IPL