- . A curl or straight barbell
- . Dumbbells according to your strength capacity you can improve the weights
- . A preacher bench.
Sunday, April 1, 2012
Friday, March 2, 2012
Friday, December 9, 2011
In this session we will discuss what exercises are best to burn fat and get a quick six pack abs. It’s always a difficult task to burn fat rather than gain muscle. Abs workout is one of the toughest workouts for anyone because you have to keep a lot of patience in this period; it’s not an overnight result. All you need to follow a good diet plan and regular work out with a lot of patience.
All the extra fats in your body are stored in the abdominal area, so for this you need to continue a regular workout for the abdomens. It’s not necessary to workout for abs daily, I suggest you for 3 to 4 days in a week. It’s not necessary to complete the entire workout in that day just to satisfy yourself, try to do which one is suitable for you and keep the repetition cycle. Increase your workout limit (as per your body will accept) day by day. Don’t do any fasting for a quick result because your body can’t digest this certain food limitation, decrease your food and eat no of times so that you don’t feel hungry.
I will suggest you the following best abs workout from the top to bottom regarding their effectiveness.
1. Bicycle Crunch Exercise
2. Captain's Chair Exercise
3. Reverse Crunch
5. Vertical Leg Crunch
6. Ab Crunch on Exercise Ball
7. Torso Track
8. Crunch with heel push
9. Long Arm Crunch
10. Ab Roller
11. Traditional (Basic) Abdominal Crunch
12. Exercise tubing Pull
13. Ab Rocker
Bicycle Crunch Exercise: This is the best ab exercise if you can do it properly.
Captain's Chair Exercise: This is another best exercise but you need equipment for this.
Reverse Crunch: Kick up the feet with the torso holding steady.
Plank (Hover) Exercise: This is a basic exercise from Yoga
Vertical Leg Crunch: This is likely to regular crunch but all you need to keep your leg straight and all the pressure will be on your stomach.
Ab Crunch on Exercise Ball: This is also an effective to burn your fat faster but you desperately need a ball to do this workout.
Torso Track: This comes at no 7 but I personally don’t like this exercise because it may cause back pain if you roll too far then it may affect your back, so if you feel uncomfortable then no need to do this switch to another one.
Crunch with heel push: This is likely to a traditional crunch but in this version you have to push your heels on the floor so that your abdomen will engage more which can’t be in a regular crunch.
Long Arm Crunch: This is an effective workout for your upper abdominal area.
Ab Roller: This is a nice exercise which provides your neck and arm support. This is a best exercise who will face strains in their neck while doing regular crunches.
Traditional (Basic) Abdominal Crunch: This is a simple ab exercise but many people can’t perform it properly.
Exercise tubing Pull: This exercise is ranked in the University of San Diego in abdominal exercise study, this is one of the effective workout for upper abdominal portion.
Ab Rocker: This is a device which helps in the toning of the abdominal muscle.
Watch a Video Instruction on Full Ab Workout
Saturday, December 3, 2011
Whenever you will start your slimming course be prepare with a diet chat, changing diets is a good thinking rather than go for a dieting, eat slowly and a little amount of food so that your body will recognize that you are not hungry. Don’t clean your plate whenever you are in a restaurant. In your diet plan must include plenty of water. Go for gym regularly instead of workout at your home because you can’t be regular at your home.
There is a chart of some foods and how much Kcal those foods provide, have a look
Calories in Krispy Kreme Doughnuts
|Calories in Krispy Kreme Doughnuts|
|Tuna & Salmon Sushi, Itsu||1 Box/282g||315|
|Sushi Selection, Ichiban||1 Pack/161g||253|
|Sushi Rice, Dry Weight, Nishiki||1 Serving/70g||249|
|Fine Beans, Shredded Fresh Ginger, Wakame Sushi, Itsu||1 Pack/250g||222|
|Salmon Sushi Roll, I Love Sushi||1 Roll/125g||195|
|Prawn Nigiri Sushi, Sushi San||1 Pack/138g||190|
|California Sushi Rolls, Sushi San||1 Pack/123g||169|
|Prawn Sushi, Itsu||1 Portion/98g||151|
|Vegetarian Sushi Roll, I Love Sushi||1 Roll/125g||141|
|Salmon Sushi, Itsu||1 Portion/64g||129|
|Sushi Seasoning, Mitsukan||2 Tbsp/30ml||50|
|Sushi Akami Tuna Nigiri, Wasabi||1 Piece/45g||43|
|Sushi Ginger, Mitoku||1 Serving/18g||4|
|Calories in Krispy Kreme Doughnuts|
|Glazed, Original||1 Doughnut/52g||200|
|Glazed, Raspberry Filled||1 Doughnut/86g||300|
|Glazed, Chocolate Iced||1 Doughnut/66g||250|
|Chocolate Iced with Sprinkles||1 Doughnut/71g||260|
|Glazed, Lemon Filled||1 Doughnut/85g||290|
|Chocolate Iced, Crème Filled||1 Doughnut/87g||350|
|Powdered, Strawberry Filled||1 Doughnut/74g||260|
|Glazed, Chocolate Cake||1 Doughnut/80g||340|
|Maple Flavoured Iced||1 Doughnut/66g||240|
|Vanilla Cake||1 Doughnut/80g||340|
|Glazed, Cruller||1 Doughnut/54g||240|
|Powdered, Blueberry Filled||1 Doughnut/86g||290|
|Chocolate Iced, Custard Filled||1 Doughnut/87g||300|
|Cinnamon Apple Filled||1 Doughnut/81g||300|
|Glazed, Crème Filled||1 Doughnut/86g||340|
|Calories in Fruit & Veg|
|Red Kidney Beans In Water, Tesco*||1 Can/420g||391|
|Potatoes, Baked, Flesh & Skin||1 Med/180g||245|
|Banana Fresh, Weighed Without Skin||1 Med/150g||143|
|Sweet Corn, Green Giant*||1 Can/200g||140|
|Apricots, Dried, Sundora*||1 Serving/50g||83|
|Pear, Average, Raw||1 Med/170g||68|
|Garden Peas, Bird's Eye*||1 Serving/85g||53|
|Potatoes, New, Boiled in Salted Water||100g||53|
|Cherries, Black, Raw||100g||51|
|Apples, Eating, Raw||1 Med/112g||53|
|Peach, Raw||1 Med/110g||36|
|Broccoli, Green, Raw||100g||33|
|Peppers, Capsicum, Red Raw||100g||32|
|Carrots, Young, Raw||100g||30|
|Green Beans, French Beans Boiled in Unsalted Water||100g||22|
|Tomato, Raw||1 Med/85g||14|
|Lettuce, Average, Raw||100g||14|
|Mushrooms, Common, Raw||100g ||13|
Watch a Video Instruction on diet chart to lose weight
Wednesday, November 23, 2011
Believe me to loose weight is not an easy task and not an overnight process to follow. I was gone through this period when I was overweight as compare to my height. I did what I am describing the same here. I simply draw a diet chart and started follow in my daily life. Juggling for 20 to 30 minutes at the beginning and then increase the time to 40 to 60 minutes. Do some light exercises regularly and take my food at a specific time interval but very little quantity. Drink water which is must when you are dieting.
I found at the beginning I started to loose my weight 1 pound in one week of dieting process. Then I was never breaking this process and now I got the result. So first of all prepare a good diet chart after consulting with your dietician. Start walking or juggling for 30 to 40 minutes every day with some light exercises. Drink water sufficient, eat 5 to 6 fruits, vegetables with 1 leafy green vegetable, avoid fried and oily food, add salads in your diet is also a good diet plan but careful of salad decorating. Don’t think a sugarless or fat less food is also a calorie less one. Never give break of this process and believe me by following this steps you can loose your weight 1 to 2 pounds in a week.In my next post I will provide you the diet plans and diet chart as compare to your age and height. Keep reading my blog.
Watch this video on Weight Loss Tips [Free Download]