Toned Abs
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EXERCISE DISCLAIMER: Most of the information applies to everyone in general, but use discretion when starting any workout routine. Before making any changes in your life-style, you should consult with a physician to find out what is best solution for you. All items in this document are the opinion of toned-abs.com. If you do not agree with this opinion
Toning Your Abs Effectively The key to toning your abs effectively is found in two basic steps: 1. Lose body fat 2. Strengthen and build muscle
Here are some great tips for toning abs quickly and efficiently. Cardio Workout– Cardio will become your best friend when you are trying to lose stubborn belly fat in order to build great abs. You should strive to perform cardio exercises 5 days each week at a minimum of 30 minutes for each workout. During your cardio exercises make sure to keep your heart rate elevated, use good form and always keep your core tight. Strength Training – Lifting weights and building lean muscle is extremely important if you want to lose belly fat. The more muscle you build the more fat you burn.
Eat A Diet That Keeps Metabolism Burning Hot When you are working to burn fat, everything you eat matters. Follow a diet that will boost your metabolism, resulting in you burning more stored fat. Try eating at least 5 mini-meals per day.
Try to eat healthy food every three hours to keep your metabolism working all day long. Ab Exercises – As you work at losing belly fat by eating healthy and exercising, don’t forget to focus on strengthening the muscle underneath the fat so they can get toned. You should work your abs with every weight training session. Always remember to keep your core tight with every exercise. Work Your Core – When you are working to strengthen and tone your abs, always keep your core tight when exercising. Keep your core the focus of your workout, and make sure you always use good form. Keeping your core tight with each workout, along with breathing and stretching properly you will see amazing results quickly.
Strength Training
Strength training is the key to building muscle and losing fat. If you want your muscles to show, especially your abs, you will need to lose fat. Simple as that. One of the best ways to lose fat is with strength training along with a healthy diet. Strength training is not bodybuilding. Strength training is building muscles mass and getting stronger. It is a discipline that does take time and dedication, but has some great benefits. More muscle mass can also help create a leaner, toner look, even if you weigh the same as you did when you were a lot flabbier. Strength training burns calories and increases your metabolism, which in turns burns fat. It takes 3,500 calories to equal one pound of fat, meaning you’ll need to burn an extra 3,500 calories per week for each pound you wish to lose. The Department of Health and Human Services recommends you get at least two hours and 30 minutes per week of moderate aerobic activity or one hour and 15 minutes of vigorous exercise, as well as to strength train with weights at least twice a week.
Types of Strength Training. There are many different methods you can use for strength training. Weight Lifting. Barbells and dumbbells are the easiest method to build strength. Start light, focus on technique & add weight systematically. The more weight you can add over time, the stronger you get. Body-weight Exercises. You can use your own body-weight as resistance. Body-weight exercises are very effective. Remember to keep your core tight during all workouts and you will get double benefit from these workouts.
Machines. Machines balance the weight for you. This makes your training easier & less effective than using free weights or body-weight exercises. Machines also force your body into a fixed movement pattern. Be very careful when doing any strength training exercise, because if you go beyond your limits you risk severe injury.
Great Abs Are Built In The Kitchen Healthy food choices make up a large percentage of your results getting toned, sexy abs. Eating healthy along with exercising (cardio and strength training), will give you the results you desire. Remember, eating healthy does not have to be boring or tasteless. A good rule of thumb is to eat natural foods. Stay away from anything pre-packaged. If it comes in a box most likely the nutrients have been altered in some way, and is not as good for you as you may think. I know in today’s society pre-packaged food is the norm, and a convenience. I am not saying stay away from it 100%, but the more natural you can eat the faster you will see results. So what are some things keeping you from getting the toned abs you so desire? • Food Portions: Keeping your portions under control can be a big factor in seeing results. As a general rule, eat as
little as you need to feel full. Keep in mind that if you are eating natural food (ie. non-processed food), it is harder to eat too much. Eat natural nutritious food and your body is more likely to have its needs met and less likely to urge you to keep eating. • Eating Too Many Grains: For you bread lovers this one will be hard. All grains, whole, sprouted, and refined ones like white rice, white bread and white pasta are the hardest things to digest and can cause a lot of bloating. If you can cut back on these or take them out of your diet you will for sure notice a difference in your stomach area. • Sugar: If you really want toned six pack abs staying away from sugar is a must. There is no nutritional value in sugar and when you eat it you will find it sitting right in your midsection every time. Resist the temptation to eat sweets and you will be glad you did when you see your toned abs in the mirror. • Liquid Calories: Alcohol, sodas, energy drinks, lemonade…the list goes on are all full of sugar and empty calories. Do yourself a favor and drink water and leave the empty calories alone. Eating healthy makes up 80% of what is takes to have nice toned abs. Combine healthy eating with 20% exercise and you will see great results.
You have just experienced a step in the right direction to start getting the perfect six-‐pack abs you are looking forward to. I hope to see you visiting and participating in our blog at toned-‐abs.com