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Monday 21 March 2011
How to grow abs
I have been thinking in the past week or so, you know what! I think that it would be good if I could have some real flashy abs!!!
everybody has abs but you need to build up the muscle on them so that they can show and you can show off with them.
What you will need:
Either a dumbbell bench where you can do sit-ups on, or a normal fitness mat and an assistant which can help you with things.
Personally I have a dumbbell/sit-ups bench and what you have to do in order to show off those big abs is;
Every day do a 20 minute sit up workout, do 2 minutes and then have a 30second rest.
Then do 50 bicep curls.
100 squat thrusts.
Do these workouts everyday for 3 months in order for perfect results!!!
everybody has abs but you need to build up the muscle on them so that they can show and you can show off with them.
What you will need:
Either a dumbbell bench where you can do sit-ups on, or a normal fitness mat and an assistant which can help you with things.
Personally I have a dumbbell/sit-ups bench and what you have to do in order to show off those big abs is;
Every day do a 20 minute sit up workout, do 2 minutes and then have a 30second rest.
Then do 50 bicep curls.
100 squat thrusts.
Do these workouts everyday for 3 months in order for perfect results!!!
Wednesday 2 March 2011
How to lose weight 1
Hello and welcome to my regular blog on how to loose weight.
This is my first post. And in my first post I am going to be telling you some helpful 10 tips on how to lose weight;
Tip1:
Find out how many calories you need;
You should try to find out your BMR (Basal Metabolic Rate.
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
Try to go on a few websites to find out how many calories that you can have.
Tip2:
Try to eat 5 fruit and vegetables a day;
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Tip3:
Watch your portion sizes;
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip4:
Try not to skip a meal;
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Tip5:
Try to eat wholesome and fresh foods;
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
Tip6:
Don't try and restrict yourself on too much;
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
Tip7:
Understanding food claims and labels;
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Tip8:
Watch the sugary drinks;
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip9:
Write down everything that you have eaten;
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Tip10:
Try to exercise regularly;
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
Thank you and I hope you enjoyed this post on my blog, if you can please can you take a little bit of time to click on the google advertisements, and you will have some more top tips on how to keep fit and lose weight! :-)
This is my first post. And in my first post I am going to be telling you some helpful 10 tips on how to lose weight;
Tip1:
Find out how many calories you need;
You should try to find out your BMR (Basal Metabolic Rate.
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)
Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.
Try to go on a few websites to find out how many calories that you can have.
Tip2:
Try to eat 5 fruit and vegetables a day;
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.
Tip3:
Watch your portion sizes;
One serving of pasta means 1/2 cup of cooked pasta. However, most restaurants serve a pasta dish with 4 servings of pasta!!! You do not need to finish and clean off the plate every time. You can simply ask to take home the leftover.
Tip4:
Try not to skip a meal;
Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Tip5:
Try to eat wholesome and fresh foods;
If possible, purchase fresh foods and avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
Tip6:
Don't try and restrict yourself on too much;
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, but watch out for the frequency and the quantity. Having a small treat once in a while can be rewarding to your weight loss experience. Cutting too much of your favorite treats usually lead to an early relapse.
Tip7:
Understanding food claims and labels;
A product labelled with a fat-free claim does not mean that it is low in calories. Similarly a product labelled as low-sugar or low-carb does not mean it is low in fat or calories. Always read the nutrition label on the packaging.
Tip8:
Watch the sugary drinks;
Juices, soda, cream & sugar in your coffee or tea all add up. Opt for drinking at least 8 glasses of water a day. In addition to providing hydration to your body, it will also help you feel full.
Tip9:
Write down everything that you have eaten;
Keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. If possible, have your Registered Dietitian review your journal.
Tip10:
Try to exercise regularly;
Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2 times a week. This will help burn some of the unwanted calories.
Thank you and I hope you enjoyed this post on my blog, if you can please can you take a little bit of time to click on the google advertisements, and you will have some more top tips on how to keep fit and lose weight! :-)
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