Best Lower Abdominal Exercises

Life style, habits, hormones, gender and genetic inheritance are the most determining key factors for men when it comes to determining how much abdominal fat they hold. Millions of men have excess abdominal fat, or that “beer belly”, which spoils their confidence and health. Having excess weight in the abdomen brings many health implications like high blood pressure, high cholesterol levels, diabetes, kidney and heart failures. Physical exercise and dietary changes help to decrease fat mass and obtain a healthy body. Abdominal exercises focus on building stability and strength in the core.

They help protect the spine and back from injury for athletes or those of you who live a very active life. Rather than following the wrong methods, it is essential to know what the best abdominal exercises are that tone and tighten your muscles.There are many types of traditional abdominal exercises that we are all familiar with. Eg: sit-ups, crunches and leg lifts. In recent times, sit ups are supplemented with crunches because of back pain problems. Leg lifts are omitted, as they are not technically abdominal exercises. Many people spend countless hours in the gym to reduce the belly fat around their waistline; some may have tried the new latest and greatest workout program to get better results, and many adopt dietary and low-calorie food diets. The lower abdominal area is where the fat tends to settle and collects so it is the biggest and hardest task for many people to get rid of. It is vital to take steps to reduce it immediately, as stated before; holding fat in your mid-section can lead to serious health problems.The common question prevailing among many people is what are the best lower abdominal exercises? Many exercise facilities insist on making use of special fitness equipment and complicated exercises to reduce the belly fat around your waistline.

They give a lean and clean nutrition plan to reduce your fat intake, and an effective cardio plan that burns the fat. These methods can be effective, but if you don’t have the money to spend on a personal trainer you may want to check out the complete program which includes the best ab exercises introduced by 100bestabexercises.com. Hundreds of exercise programs exist created by many such that help to safely reduce you’re your abdominal fat.Reducing abdominal fat has become easy and attainable for many people after being introduced to the best ab exercises training program. Their lower abdominal exercises help to build a strong and lean body, The diet and cardio program help that achievable goal of attaining those six-pack abs. There are various levels of abdominal training programs that assure you will achieve a slimmer, sexy waistline when the program is followed as prescribe.

All the exercises have been selected to help achieve the best results and have proven results. The “21 day Fat Flush” handbook provides a complete nutrition and lifestyle program and the “Fat Furnace” Cardioid program will ramp up your metabolism. Of course you get the best abdominal exercises to maintain a slim waistline. The complete exercise program from 100-best-ab Exercises Dot Com has been proven to boost your metabolism and burn off that excess body fat.The 80+videos featuring the best abdominal exercises educate the user on how to perform the exercises safely, correctly and efficiently. The 60 day money back guarantee creates a no risk offer for you. What do you have to lose?….aside from that extra body fat that you don’t want anyways!

Windshield Wiper Abs Exercise

Windshield Wiper Exercise is one of the best abs exercise that will help you to create a perfect six pack abs. Windshield wiper is an amazing core exercise for both men’s and women’s. Craig Boyd who is the co-founder of 100-best-ab-exercises.com demonstrated Windshield Wiper Exercise and learns most effective way to lose your belly fat and not cause harm to the rest of your body is by exercising.

Sleep, your hormones & Fat Loss

A major factor that is often over looked in the quest for a lean, sexy waistline is…Lifestyle. A great workout program with the best ab exercises and ab workouts is vital to success but there are other factors that can really impact your health and waistline. One major lifestyle factor is recovery, in the form of sleep. If your body is not getting enough rest then it can often offset the natural ebb and flow of the body hormonally and emotionally. When this happens, your body’s physical response is generally never a positive one.

Loss of sleep can occur for many reasons. It could be the result of habitual behavior, stress, or due to the presence of a sleeping disorder. Could lack of sleep be causing you to gain weight? Most people don't factor this in when considering all of the reasons they can’t manage to get those six pack abs.  I want you to really think about it for just a minute. If you are depriving yourself of sleep and you’re at the office, you grab a coffee to wake you up. There might also be donuts around so you grab one of those as well for a sugar emergency wake up. You barely make it through the day because of how exhausted you are, then on the way home you skip the gym and pick up take out because you are too tired to cook. There you end up in bed later that evening, and just your luck….you cant sleep. You are wide-awake and the cycle begins again. I can guarantee you that this sleep deprivation will take over your waistline and even more importantly, your health.

It always starts out so innocently and flashes past you in a heartbeat to a point where you don’t even think about it and you are in an endless cycle of hormonal disruption and fat storage. All you wanted was to feel more energetic and awake during the day. So, you end reaching for that comfort food and drinks that contain more sugar than you would normally think. Think of sleep debt the way you think of Credit Card debt - If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.

Not even the best workout plan or best ab exercises will save you here…

On average, we need about 8 hours of quality sleep per night. This doesn't mean that if you sleep 7.5 hours per night and bump it up to 8 hours, that you will immediately start dropping weight. This means that if you regularly get 4-6 hours of shut-eye per night and you increase it to 7-8, your body will start recovering and there is a better chance of the body balancing out hormonally and in turn leading to increased fat loss. The fact that lack of sleep has a great impact on your weight gain is mostly to do with the hormones that our body’s produce during the night.Recent studies in humans have shown that the levels of hormones that regulate appetite are profoundly influenced by sleep duration. Sleep loss is associated with an increase in appetite that is excessive in relation to the caloric demands of extended wakefulness.

The more rested you are, the more capable you are of waking up happy and alert, eating breakfast, prepping meals for the day, working a full day, and exercising after a long day at work or during. Then, finally coming home and cooking yourself a healthy dinner and getting to sleep at an acceptable time again!

Overall, sleep is not only for the brain but also for the rest of the body. Recent evidence suggests that sleep loss, a highly common and often strongly encouraged — condition in modern society could be a risk factor for major chronic diseases, including obesity and diabetes.

For more information on healthy lifestyle and the best ab exercises and workout download this FREE REPORT. "5 BIG mistakes that are keeping you from that lean, sexy waistline you have always wanted!"

Fat loss and food is timing everything?

I would like to touch on an area in Health and Nutrition that I have had many inquires about. That is meal timing…..how important is meal timing when we are looking to maximize fat loss or muscle gain?While we are at it I will also include some specific meal options and other tips along the way.

Now with regards to the separate goals of fat loss and muscle gain, quantity of food intake would differ greatly, and the types of food would differ somewhat, but the meal timing would be very similar.

For the purpose of this article we will look specifically at fat loss through meal timing and proper food selection.

So let’s take a look at a few things

Breakfast

Skip meal this and you are inviting fat storage on your body! You need to eat breakfast within 1 hour of waking. Your body is most metabolically active in the morning. Consider that your body has went all night without nourishment and it should be screaming for food when you wake.  If you consistently skip this meal your body will slow down your metabolism drastically and go into what is called “starvation mode”. In starvation mode your body is not sure if you are in the middle of the desert with no source of nourishment in sight for days, or just being too lazy to organize a good breakfast. Either way, your body doesn’t care..it just slows your metabolism down to a snail’s crawl as a survival instinct just to be safe.

On the other hand if you do eat a healthy balanced breakfast within an hour of waking up…and believe me this does not include bread, milk and “healthy cereal” or coffee and a bagel. A great breakfast would be rich in protein and some unsaturated fats with some vitamin packed fruit.

An example of a great breakfast would be:

2-4 eggs

half an avocado

raw fruit on the side

Not complicated, but protein and vitamin packed with the right amount of healthy fats to JACK up your metabolism for the day.

Lunch

You need to eat this meal as early as possible after breakfast preferably within 3-4 hours. This can be the either easiest or most difficult meal of the day to manage. A little bit of preparation at home and you are set for the week. If you eat out one meal then you should bring enough food for at least one other meal or snack every day. If you don’t eat out then you need enough for two meals. This does not have to be complicated.

On a Sunday afternoon you can throw a few chicken breast/fish steaks/ground beef or turkey patties (seasoned to your liking) in the oven to cook. You will have lunch for the next 3-4 days (5 if you stretch it out like I do).

Example of healthy lunch would be:

6-10oz  ofChicken breast

6-12 (non-salted or roasted) nuts or seeds of choice

Raw vegetables of choice or salad with an oil based dressing (low in sugar)

The more calories you consume earlier in the day the more chance your body has of keeping your metabolism working and incinerating calories. A 2pm lunch won’t cut it.

If you go out for lunch, remember you don’t need to order off the menu. Most restaurants can make you a salad with grilled boneless, skinless chicken, maybe with a little Cajun spic or something. If there are no healthy salad dressing options then ask for some oil/vinegar and lemon on the side.

Dinner

Of the three main meals for the day, dinner is generally the one that is seldom missed. Now dinner time is where you can likely tell if you have correctly timed your meals and eaten and made the right food choices during the day.You need only pay attention to how your body feels..are you famished?....cravingvariety or sweet and/or salty foods?...carbs? Or are you feeling a little hungry but not like you could devastate a buffet?

You may not be hungry at all, this can be ambiguous because it either means you have eaten a little too much during the day (even of healthy food) OR you have not eaten properly during the day and your metabolism has slowed do to a snail’s crawl in turn repressing your appetite.

Dinner should be the smallest meal of the day of the three main meals (snacks not included) so your level of hunger should be manageable but quenchable with another balanced meal.

So what should you eat.?

A lean protein source, such as chicken, fish, beef, lamb, or pork.

A large amount of a variety of vegetable, raw or lightly steamed

Olive oil dressing.

Keep in mind that some of the “lighter” protein sources such as fish can be eaten in larger quantities.

Remember, you need to eat the majority of your food by mid afternoon and dinner should be a smaller “top up” for the evening. 

 Snacks

It is a good idea to have a snack or two during the day to re-ignite your metabolism between meals. Mid-morning and/or early afternoon. Snacks do not need to be big but they do need to contain Protein, Fats and Fruit or Vegetables.

2-3 oz of protein

2-8 unsalted/unroasted nuts

Piece of raw fruit

Emergencies

What do you do if despite making all your meal preparations on a regular basis you find yourself in a pinch and you cannot have a meal?

The protein shake - this is one of the situations where supplements come into play for the average person, but not just any supplement. Find a good quality clean protein powder with a serving of 20+ gram of protein with some vitamins and minimal preservatives and other fillers. There is a lot of crap out there but therear some great ones, my favorite at the moment is “Vega sport”, it’s pricey but you don’t need to have it every day.

I like to keep a scoop or two of protein powder in a shaker cup and a bottle of water nearby. If there is not time to eat, you take 30 seconds and pour the water in the shaker cup, shake it up and drink it! Viola, a meal in a pinch!

Calorie intake

You don’t really need to count calories (fats are the only exception), your body will tell you if you are eating too much. I find 90% of the time it is the opposite and people do not eat enough food. Healthy, natural foods are so low in calories that you can eat like a king all day and eat the equivalent of a McDonald’s happy meals. Not to mention that the quality of calories in whole, natural foods are infinitely better for your body. Fast food and other processed crap with cause excess fat storage and slow your metabolism down by taxing the liver in order to get rid of all the toxins in the food. Not to mention all the negative affects that we don’t even know yet.

Cravings

When you make proper balanced food choices and space your meals out evenly throughout the day you will keep your metabolism revved up and burning FAT.

Not only will this help deplete FAT storage it will cut your food craving in half and some! How does that happen you ask? When your body receives an adequate amount of whole, natural foods it will receive all the nutrients it needs ad in turn, feel satisfied. When your body does not receive what it needs, the result is cravings. Salt, sugar, carbs or whatever else…..and this is all bad for your waistline!

 

For more information on health, Lifestyle and nutrition and the best ab exercises and ab work-outs……check out our website

Design a Proper Exercise and Diet Plan to Get a Six Pack

Are you tired of frequent exercises and strict diet plans for getting a six pack body?  There are many who pretend themselves as expert body building guides and start giving advices on how to melt away excess fat and how to get strong abs. People who listen to them finally reach nowhere. Many body muscle training institutions offer you a well-built and a six pack body in a week or two. Don’t fall prey of such luscious offers. Such offers will harm your body and deteriorate your health.

To build a healthy and stout body you need time, patience and dedication. Lack of any of these three factors can push you backward from achieving your goal. First thing you should do before starting body building procedures is body analysis. You should be aware of your body condition. If you know the nature of your body and the factors that will affect it in a positive and negative way, then you can plan body building processes in a better way.

It is not easy to have a six pack muscle body. Lot of perspiration and dedication is required to accomplish the goal. Instead of trying for a six pack muscle body, first you should try to maintain a strong and sturdy one. If the base is strong then can build muscles on it. So it is important to maintain a healthy body. Then should approach a professional trainer to workout plans to get abs. Trainers who are in the industry for a long time can only give standard training. By approaching non-certified trainers, they will put you on rigorous training sessions and extended weight loosing plans, and this ultimately results in the release of high amount of essential fats. So proper workout plan for abs is essential so as to reduce fat and build muscle.

A good trainer will give workout plans to get a six pack as well as workout meal plan side by side. This helps the person to follow the guidance on a step by step and effective manner. Like the saying “slow and steady wins the race”, one should follow the muscle building activities in a slow and steady manner. Rigorous exercises will make your body weak. If you are a beginner then start with simple ab building exercises like sit ups, crunches, leg lifts, jack knife sit ups, butt ups and static holds. 

Some other exercises that should be practiced are oblique muscles exercise, ab roller exercises, pull-ups by hanging on horizontal bars and use of stability ball.

Side by side you can work out meal plan in order to get best result. Many kinds of nutritional supplements of capsule type are available in the market. Instead of going behind such dietary pills control your food and include more protein containing food items with every meal. There should be food chart for a week. Following the diet based on it will definitely help in stabilizing the hormonal system and maintaining a strong body. Proper exercise and a good dietary plan can help in gaining a six pack body.

Why abdominal workout is important?

To remain healthy and vigorous you should do routine exercises. Doing regular exercises not only improves your physique, but also your mental power. There are many benefits of doing abdominal workouts.  Today you can see gyms in every nook and corner of your town. Are they able to help you in carving your body and maintaining the physique? You will hear great promises but the end of the day nothing will work out. It is you who should decide how to maintain your body. No one else can help in this, other than advising Best Abdominal Workouts.

To achieve your target it is better to seek the help of an experienced Ab trainer. Being in the training industry for long years he can advise you Best Abdominal Workout. Along with doing abdominal workouts you concentrate on certain key areas.

Maintaining a proper diet is very essential for a healthy body. Eating junk foods should be avoided and try to follow a balanced diet. Health can be restored only if you intake nutritious and well-balanced food. When some people neglect intake of food to get a trim figure, certain others will be over conscious about the diet. Relax and eat good food to have a good and healthy body. Check the food items that have high fat content and avoid it. Body becomes obese with the accumulation of fat. When you avoid fat rich food automatically your body starts slimming down.

Role of hormones – Every human being have hormones in the body. Imbalance occurs when the hormone is in excess quantity or less quantity. Some of the hormones that react to exercises are insulin, cortisol and HGH. Presence of any of the hormones in excess quantity can prevent the burning of fat. If you have any doubt regarding the imbalance of body hormones then check with a medical practitioner. Best Abdominal Workout won’t give any positive result if there is excess quantity of hormone in the body.

General physique – Some people are very active so the body metabolism will be high. While certain others will be hypo active and thus burning of calories will be very low. Do some physical exercises or physical works to speed up the metabolic process, and thereby burning of excess fat deposits in the body. Fat in excess quantity will always cause trouble. So it is better to involve in physical activities.

Everyone is asking for the Best Abdominal Workout to achieve trim and slim abdomen. Rather than following one type of exercise it is better to include three to four types of workouts for a better result.

Exercise using ab roller crunch is a beneficial one. Ab roller is a tool used to tone the abs. If you are a beginner then start with practising ab roller before starting complicated workouts. A person has to sit on the Ab roller and hold the support bar. The user has to move back and forth by contracting the abs. You have to repeat this for a few minutes. It is better to start from the preliminary workout instead of moving straight to complex workouts.

Quadraped with Variations (Vertical, Horizontal, Movement)

Are you looking for flatter stomach and slimmer waistline in no time? 100 best abs exercises give you simple tips to get you the best abs. Forget about boring sit-ups. The most effective abs exercises are dynamic, fun and form great circuit workouts.What are you waiting for? Just watch our Abs exercise Videos.