The 3 Best Abdominal Exercises That Are NOT Your "Normal" Ab Exercises

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 

Renegade Rows shown above

 

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!  Any time I do front squats after not having done them for a while, I get a really deep soreness in my abs the next day.

 

Front squats shown above

 

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Mountain Climbers shown above

 

After finishing each exercise, try to move to the next exercise with very minimal rest (no more than 15-20 seconds).  Rest about 1-2 minutes after completing each "tri-set" before repeating the sequence.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!  This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.

 

Source: Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer

The Top 8 Ways To Get Rid Of Belly Fat

Losing belly fat is not something that can be achieved overnight by doing loads of abdominal exercises. To lose belly fat quickly, not only will you need to start exercising, you will need to maintain a healthy diet.
Check out these eight natural and simple ways that will help you to lose belly fat forever.

1. Start your day with lemon juice 
This is one of the best therapies to eliminate belly fat. Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism and to get rid of that paunch.

2. Stay off from white rice 
Replace white rice with various wheat products. Include brown rice, brown bread, whole grains, oats and quinoa in your diet.

3. Avoid sugary substances
Stay away from sweets, sweetened drinks and foods rich in oil. Consuming these foods can increase body fat around various areas of your body like abdomen and thighs.

4. Drink plenty of water 
If you want to get rid of your belly, then drink sufficient amount of water every day. Drinking water, after regular intervals will help to boost your metabolism and remove toxins from your body.

5. Eat raw garlic 
Chew two to three cloves of garlic every morning, and drink a glass of lemon water after that. This treatment will double up your weight loss process and make your blood circulation smooth in your body.

6. Avoid non-veg food 
To eliminate belly fat, it is recommended that one should avoid non-vegetarian food as far as possible.

7. Load up on fruits and vegetables 
Eat a bowl of fruits daily in the morning and evening. This will fill you up with many antioxidants, minerals and vitamins.

8. Spice up your cooking
Use spices like cinnamon, ginger and black pepper in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood.

Source: www.healthyfoodplace.com

Red Wine And Your Gut?

Interesting Study Results

You've probably heard that red wine can be a very healthy drink option, but you most likely only heard about generic benefits of the antioxidants and resveratrol in red wine. 

But here's another MAJOR reason below why red wine in moderation (1-2 glasses per day max) can be a super healthy part of your routine.  I personally have really grown to enjoy having a glass of red wine with dinner about 4-5 days per week.

A study published in the American Journal of Clinical Nutrition (Am J Clin Nutr. 2012;95:1323-1334) reported that people who drank 2 glasses of red wine per day (dry red wine, not sugary dessert wines) had higher levels of beneficial bacteria in their gut and lower levels of pathogenic bad bacteria in their gut.  This is great news as you know from reading this newsletter how vastly important your gut flora balance is to everything from your digestion, immunity, metabolism, skin health, and much more.

The study concluded that while red wine consumption decreased pathogenic bacteria in the gut, it actually had a prebiotic effect in the gut in that it supported the growth and colonies of healthy gut microbes which protect your health.

But the powerful health benefits of red wine don't stop there...

Another exciting part of this study is that the red wine drinkers also decreased systolic and diastolic blood pressure, triglycerides, LDL cholesterol, and CRP (C-reactive protein).  CRP is a measure of overall inflammation in your body, so it's great to see an association between red wine and reduced inflammation.

The interesting part of the study is that red wine was compared against equivalent servings of gin (equivalent alcohol serving) and none of the benefits mentioned above were seen in the group consuming the gin.  This means the benefits were probably related to the polyphenols and resveratrol in red wine and not necessarily the alcohol content itself, although there is likely a synergistic effect of the alcohol and other compounds in red wine since the group receiving de-alcoholized red wine got less of a blood pressure benefit.

You can choose Cabernet, Merlot, Pinot Noir, Shiraz or any other dry red wine to get all of these powerful health benefits of the unique polyphenols and resveratrol.

Note that white wine also has some health benefits but not nearly as powerful as red wine due to the lower antioxidant levels. 

Another benefit of red wine not mentioned in the study above is that some studies show that red wine consumed with a meal can slow and moderate the blood sugar response you get from that meal.  This is yet another benefit to keeping your hormones balanced, lowering insulin levels, controlling appetite, and staying lean!

As you can see, there's plenty of reasons raise a glass of red wine at your meals and toast to your health and happiness!  After all, I've seen several stories on the news where they ask a centenarian how they're so healthy over the age of 100, and one of the answers they seem to frequently give is that they have one glass of red wine per day.

 

Source: Mike Geary - Certified Nutrition Specialist

The Same 10 Weight Loss Mistakes All Women Make

Start your weight loss journey aware of these common flubs, and you'll be on your way to fat-loss in no time!!!

Credit: Getty Images

www.health.com

 

1 OF 12

The biggest weight loss mistakes

by Alyssa Shaffer

Dropping pounds boils down to a simple-sounding formula: burn more calories than you take in; eat less and move more. But anybody who has ever cut calories and ramped up an exercise plan in an effort to slim down knows it's a lotharder than it sounds. All dieters inevitably make mistakes along the way—and most of the time they don't even realize it. Here are the 10 flubs that everyone makes when they're trying to shed fat.

24 Fat-Burning Ab Exercises (No Crunches!)

Abdominal Exercises To Burn Fat, Flatten Your Belly, And Strengthen Your Core.

Credit: Getty Images

www.health.com

 

1 OF 26

Bye-bye muffin top

When most people think "abs," they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama. 

Here are 24 moves, from simple to killer, that will keep your daily core workouts interesting!

The 8 Best Fat-Blasters!

Ever wondered which at-home exercises burn the most fat and calories? Here's how they stack up.

Credit: Getty Images

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How to burn calories at home

by Sue Reid-St. John
From Health magazine

We all have days when there's no time to get to the gym. So we wondered: Which close-to-home cardio activities blast fat fastest? Wonder no more. 

Here are the top seven fat-and-calorie burners, from Los Angeles–based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you'll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

10 Simple Hacks For Healthy Late Night Snacks

That ill-advised tub of caramel ice cream doesn’t make for a great sleep aid (late-night food coma notwithstanding) and we’re afraid it doesn’t do much for your health either. Step away from your spoon and try one of nutrition-blogger Nikki Sharp’s simple DIY snacks instead; all you need is a freezer, a blender and an appetite. These recipes are low in calories, but high in lip-smacking satisfaction – you can take our word for it.

1. Sweet & sour almonds
If, like us, you easily succumb to the temptation of picking, you’d may as well pick at something full of protein, healthy fats and skin-clearing vitamin E. Boil 4tbsp cinnamon in 200ml water and reduce down, then throw in a large handful of almonds and the juice from 1 lemon. Toss in 1tbsp honey with the zest from the lemon, and bake for 15 minutes. Simple, quick, delicious.

2. Mint choc chip ‘ice cream’
Don’t adjust your screen; this is actually as good as it looks. Blend two frozen bananas with a handful of mint. Add a dash of vanilla extract and vigorously mix with cacao nibs. These small-but-mighty nibs are one of the best dietary sources of magnesium, the mineral that powers hundreds of biochemical processes in your body. Think of that while you devour them tonight.

3. Guilt-free white chocolate
You read that correctly. Instead of the high-calorie, high-carb treat that usually fuels your box-set evenings, create your own, nutritious version in a blender. Mix a large handful of desiccated coconut, 2tbsp honey, 1tsp vanilla extract and then blend until smooth; freeze for a naughty but nice treat. Now, who’s for a <Breaking Bad> marathon?

4. Fruit ‘n’ nut chocolate bites
Great for both entertaining guests and those pyjama parties for one. Fire up your stove and heat 8tbsp coconut butter (available at most local health food shops, but feel free to substitute with 6tbsp pumpkin puree), 4tbsp honey, 8tbsp cup cocoa powder. Mix over a low heat and add chopped nuts and dried fruit. This is super healthy (especially if you use manuka honey and raw cacao powder). Freeze in a shallow dish for a couple of hours, then all that’s left is to do is smash the tray up – and get chocolate all over your face, of course.

5. Pimped out water

Something refreshing to accompany your sweet treats: chop up cucumber and mint, add to a jug with water, let it sit overnight. Simple. For lemonade add sparkling water, fresh lemon juice and stevia or honey. Both of these make staying hydrated and healthy much less of a chore.

6. Green smoothie popsiclesIf you’re looking for an excuse to indulge in ice-lollies this summer, here’s one that the, erm, kids will love (just play along…). The colour is more than just an eye-catcher: the nutrients that create the green tint have an anti-oxidising effect on your body, keeping your immune system in check. Simply blend your favourite fruits and green veg, and freeze in lolly moulds (aim for two part fruit, one part veg).

7. Banana lollies
Looks too good to be true, tastes too good to be healthy. Chop bananas into thirds and place them onto skewers before dipping into melted dark chocolate; roll in crushed walnuts and freeze. Aside from being a fun snack that kills cravings, these also offer some serious health benefits: eating walnuts regularly has been linked to a longer lifespan, as has – wait for it – eating dark chocolate. You’re welcome. 

8. Frozen yoghurt bites
If simplicity is the ultimate sophistication, this is the most-sophisticated snack around. Grab a bunch of grapes (we recommend red, if you’re into the disease-fighting effects of the resveratol in their skin). Mix them into low fat yoghurt and arrange neatly on a freezable dish. Throw them in the freezer and remove after a few hours. Et voila, a surprisingly delicious snack for those hot evenings - and equally good for ‘British’ weather. Speaking of which… 

9. Bedtime latte
Brew yourself a comforting hot drink to knock you out during the colder evenings. Make up a decaf espresso, then blend 1tbsp coconut oil, 200ml coconut milk, 1tsp cinnamon and 1/4tsp chilli powder, then add the coffee to the mixture. This creates a frothy drink just like a latte, which warms you from the inside out with its rich, spicy flavour. It’s also brimming with healthy fats, which help you to better absorb vitamins, in case you needed another reason. 

10. Pie, but not as you know it
Now we’re going to get utterly indulgent. Blend equal parts nuts or seeds (almonds or walnuts work best) with dates, and press firmly into a baking dish. Bake for 20-30 minutes until the crust begins to brown. Now for the fun part: fill it with whatever tickles your fancy – berries, dried fruits, the choice is yours. Drizzle with honey for a sweet solution to all of your cravings – minus the guilt, of course. 

www.graze.com

 

20 Snacks That Burn Fat

» View Slide Show

• Snacks versus weight loss
• What snacks burn fat?
• An apple and skim milk
• Cottage cheese-filled avocado
• Canned tuna on whole-wheat crackers
• Sunflower lentil spread with pita bread
• Shrimp stack
• Power berry smoothie
• Warm pear with cinnamon ricotta
• Miso-glazed tofu
• Edamame
• Chicken pita sandwich (half)
• Cauliflower with white bean dip
• Toast with walnut & pear breakfast spread
• Lentil salad with tomatoes and watercress
• Luna protein bar
• Veggie tostata
• Roast garlic and edamame dip
• Asparagus and hard-boiled egg
• Minty iced green tea
• Spiced green tea smoothie

 www.health.com

Walking Improves Brain Health

Walking approximately 6–9 miles a week is associated with increased gray matter in the brains of older adults, according to a study published in Neurology (2010; 75 [16], 1415–22) “Just by walking regularly, and so maintaining a little bit of moderate physical activity, you can reduce your likelihood of developing Alzheimer’s disease and [can] spare brain tissue,” Kirk I. Erickson, lead study author and assistant professor of psychology at University of Pittsburgh [Pitt] in Pennsylvania, told HealthDay. The study participants were subjects in the Pittsburgh site of the larger Cardiovascular Health Cognition Study, a longitudinal study conducted over a 13-year period. 

The Pitt researchers wanted to determine whether consistent moderate physical activity among older adults would be associated with cognitive health in later life. The scientists enrolled 299 adults with a mean age of 78 in 1989 and recorded the distance each person walked per week. Nine years after this measurement, investigators conducted MRI brain scans to measure brain size. At this stage, none of the participants exhibited any cognitive impairment. Four years later, approximately one-third of the subjects had experienced cognitive decline. 

Data analysis showed that the individuals who walked a minimum of 6 miles per week had more gray-matter volume in the brain and only half the risk of developing cognitive impairment compared with less active subjects. Sections of the brain that retained more gray matter included the frontal and temporal brain regions, including the hippocampus and the entorhinal cortex. These brain regions can be subject to age-related deterioration. More gray matter in these areas is associated with reduced risk of developing dementia or mild cognitive impairment. 

More physical activity, however, does not provide more benefits. “That’s because the size of our brain regions can only be so large,” said Erickson. However, the improvements that can occur are important: “What we often think of as an inevitable component or characteristic of aging—memory decline and brain decay—is clearly not inevitable. There’s plenty of evidence now . . . that shows that we can retain our brain tissue and retain our memories well into late adulthood by maintaining an active and engaged lifestyle.”

By Shirley Archer, IDEA Fit

If You Do 100 Sit-Ups Each Day For One Week, How Many Pounds Will You Lose?

More than just sit-ups are required to lose weight. Photo Credit Adam Gault/Digital Vision/Getty Images

Losing pounds requires a calorie deficit, meaning that you burn more than you consume. While it may seem as if 100 sit ups a day may lend itself to the six-pack of your dreams, solely doing sit ups will not help you lose weight. You can have rock solid abs beneath layers of fat, but melting the fat will require more than just spot training the area. To lose 1 to 2 lbs. per week, which is the healthiest rate of weight loss, according to MayoClinic.com, you must include proper diet and exercise.

Weight Loss

One pound is the equivalent of 3,500 calories. To lose 1 lb. a week, you must eliminate 500 calories per day through exercise, diet, or a combination of both. According to Csgnetwork.com, a calorie burn calculator, a 145-lb. person doing 5 minutes of vigorous sit ups will burn only 33 calories. In one week, that's only 231 calories -- not even half of what you should be burning per day.

Example

If you were to only do 100 situps every day for one week, you would not lose weight, even if you were coming from a very sedentary lifestyle. If you were to do 100 situps and then alter your diet by eliminating 450 calories per day, then you would most likely see the scale drop 1 lb. by the end of the week. Continue to include situps in your exercise regimen, but aim to burn more calories by exercising longer and harder.

Recommendation

If weight loss is your goal, consider changing your activity level. Exercising 30 minutes most days of the week will result in additional calorie burn and an increased chance of weight loss. That same 145-lb. person could burn nearly 400 calories with 30 minutes of fast cycling. If performed several days of the week, coupled with eliminating a mere 100 calories per day, you could be on track to lose 4 to 5 lbs. in a month.

Dieting

Dieting doesn't always mean embarking on a fad diet like the Atkins or the South Beach Diet. Eating several small meals per day will boost your metabolism, and filling your diet with protein, fiber and healthy fats will help keep you satiated. If you are burning 300 calories with your exercise plan, begin looking for ways to get rid of 200 calories from your diet. It could be as simple as eliminating a can of soda, a handful of chips, or that extra tab of butter you spread on your toast.

By Jenna Morris

How Long Does It Take To Lose The Bulge & Get A Flat Stomach?

Crunches help tone the muscles in the abdomen.Photo Credit Goodshoot/Goodshoot/Getty Images

A flat belly is more of a challenge for some people than others due to genetics, current weight, and motivation to diet and exercise. It takes discipline to get a flat belly, and even more to get a flat belly quickly. This does not mean that it is impossible, but you need a diet and exercise regimen that will help you lose weight throughout your body, not just in the belly area. It is impossible to spot reduce fat, but you can tone your abdominal muscles while working to lose weight throughout your body.

Safe Weight Loss

The amount of time it takes to lose weight safely -- and get rid of your belly bulge -- depends a lot on your current weight. When you begin a diet and exercise program you can plan to lose a maximum of one to two pounds of weight per week. Losing more weight than this is not healthy, and generally results in gaining back weight after the diet period has ended. Speak to a physician before beginning a diet and exercise program to make sure that you have chosen a healthy path. She can help you estimate how long it will take to lose weight and get your body in shape.

Flat Belly Myths and Realities

It is true that some people have a harder time than others obtaining a perfectly flat belly -- some people store more fat in their stomach than others; this is do to genetics more than anything else. It is impossible to spot-reduce fat from one part of the body, so the best way to lose stomach fat is to eat a healthy diet, perform cardio exercise on a regular basis, and do strength training exercises to tone the stomach muscles. You will begin to see results in as little as two months if you work hard and stick to the plan.

Diet for Weight Loss

It is necessary to eat a healthy diet to lose your bulge and get a flat stomach. Choose to eat whole, unprocessed foods including lean proteins, whole grains, fruits and vegetables, low-fat dairy and healthy fats. Eat as many vegetables as you like every day along with smaller portions of fruit, protein, grains, and dairy products. Use small amounts of healthy fats, such as olive and coconut oil, along with spices to make your food taste good. Avoid eating fast food, sugary desserts, processed junk food and soft drinks as much as possible.

Healthy Lifestyle Activities

Cardio is an important aspect of weight loss; you need to be active to lose belly fat in the quickest possible time frame. Perform moderate to vigorous cardio exercise for a minimum 300 minutes per week to lose weight as quickly as possible. Moderate intensity exercise includes jogging, brisk walking and swimming where you are breathing heavier than normal but can still talk during your workout. Vigorous exercise involves running, swimming at a fast pace, and aerobics classes where you are breathing heavier than normal and can only talk in short, stilted conversations during your workout.

Core Strengthening Exercise: Crunches

Crunches are an important ab-strengthening tool that should be done three or four times per week minimum. Begin by lying on your back with your knees bent and hands clasped behind your head. Breathe in and lift your head approximately 6 to 12 inches off the ground. Hold for one to two seconds before lowering your head back to the ground. Do one to three sets of 20 repetitions.

Core Strengthening Exercise: Planks

A plank is a move often seen in yoga or Pilates; it has great benefits for your belly and core muscles. Begin by lying on your stomach with your elbows bent and your weight on your forearms. Slowly lift your body up so that your weight is fully rested on your elbows and toes. Keep your back straight and your belly held in as much as possible. Breathe in and out slowly while counting to 30. Do one to three sets of this exercise. Gradually increase plank time to two minutes each set. Do this exercise three to five days per week.

Warnings

• Don't attempt to eliminate carbs, fat or sugar from your diet entirely. You need nutrients from all the food groups to lose weight safely and keep it off.

Tips

• Talk to your doctor before beginning any exercise program or diet.
• Increase your amount of cardio exercise as your fitness level improves.
• Aim to burn 250 calories each day through exercise and cut 250 calories each day from your diet.
• By Jennifer Leigh