Simply Enjoyable Exercise: Enjoying Life and Exercise at the Same Time

By Dewanna Abshure 
Aging is hastened by physical inactivity!

Exercise slows aging by strengthening the skin, lungs, liver, digestive tract, nervous system, and controlling body fat.
Are you aware that exercise can improve your mood and reduce stress? It will also increase your energy level, help prevent colds and flu, improve sexual function, and make you smarter! You will be far less likely to develop degenerative diseases; you will sleep better, and lose weight!
Losing weight is the benefit we most associate with working out. Is vanity enough to get you going? Think about this: A lifetime of regular physical fitness, even activities as simple as walking half an hour most days, can help flatten that stomach.

According to a 2006 study at Ball State University, a group of 58 volunteers started a program of walking 10,000 steps a day. After 36 weeks, the volunteers had trimmed almost an inch from their waists and a similar amount from their hips.

The biggest reason most people stop exercising....lack of motivation! It can be really hard to get on that treadmill in the early mornings when it's freezing cold! Or what about those stressful days at work when you really just want to unwind with a glass of wine and your favorite munchies?! The following are some suggestions to help you incorporate more physical activity into your lifestyle without getting bored:

• Workout with a friend.
• Change a few simple routines such as climbing the stairs instead of taking the elevator, walking, or biking, instead of driving to the corner store, or canoeing/kayaking instead of cruising in a powerboat.
• Make it fun and vary your routine. Choose several different physical activities that are personally enjoyable such as sports, dancing, or biking.
• Have a 2-day rule. Never go more than two days without exercise. Mark the days you don't exercise with a red X on your calendar. No one wants to see a bunch of red Xs!
• You can hire a personal trainer. A good personal trainer will provide you with the motivation and information you need to get in shape and stay that way.
• Try developing an interest or hobby that requires regular physical activity.
• Join a gym, or join a local team such as softball, bowling, or golfing team.

About fifty percent of all people who begin a vigorous training program drop out within a year (i.e. New Year's Resolutions). One key to reaching and maintaining physical fitness is to find activities that are exciting, challenging, and satisfying to you. Join a group of like-minded people who enjoy the same activities you do. Here are a few exciting, fun groups/clubs that are often active in larger communities:

• Running Clubs
• Biking Clubs
• Hiking Clubs
• Dancing Clubs

Whatever you do STAY ACTIVE and STAY POSITIVE....unfortunately acquaintances will sometimes try to discourage you so you will stay miserable with them.

Don't let them! You can do this and change your life, and maybe theirs! Get Going!

And after that fabulous work out eat some healthy food. The healthier your diet, the more energy you will have to work out. The more energy you have, the more you will want to get physically active!

Dewanna Abshure is a Certified Nutritional Counselor, and the "Guru" at http://www.liverguru.com. She is passionate about helping children and adults live a healthy, happy, high energy lifestyle through improving and maintaining one important part of their body...their liver.

To learn more about the amazing benefits of maintaining a healthy liver, consuming a liver cleansing diet, and a list of foods to include in the diet to improve liver function, please refer to the Liverguru.com website.

You will also find healthy, liver-friendly recipes; health information for women, men, children, and athletes; organ donation information; supplementation advice; diet & detox plans; disease prevention tips; information on anxiety and liver function; and you can subscribe to the free quarterly newsletter, The Liverguru's Health Message.

Article Source: http://EzineArticles.com/?expert=Dewanna_Abshure

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Exercise, Bodybuilding and Natural Supplements

By Billy Horner 

We all know that exercise is good for us and as increasing numbers of people flock to the gym, yoga or spin class, many of them are also running to the health food store eager to find a safe and natural way to do everything from increase energy and muscle mass to decrease body fat and recovery time. While there are several substances that have been proven to improve our health and aid our exercise regimen, many of the products available today are nothing more than
empty promises in an attractive bottle. Indeed most natural health supplement companies spend more on marketing and packaging than they do on the ingredients!

When choosing a natural or herbal supplement the most important factors to consider are quality, potency, absorbability and evidence of that supplements efficacy. While many nutrients may be have been proven in a lab to aid different facets of our health and wellness, these nutrients, which are most often in an isolated chemical form, may not be absorbable and usable by the body. To try and make up for this, supplement manufacturers will often increase the sheer amount of nutrients, sometimes a 1000 fold, to levels where these nutrients can actually be dangerous to our health.

The best and most easily absorbable nutrients are found in whole foods and super foods that contain the necessary bio chemicals and elements that allow our bodies to assimilate them at an efficient rate. A healthy, well balanced diet rich in protein, vitamins, minerals and good fats and oils is the foundation of any successful exercise program.

Assuming we're eating right and avoiding processed junk food there are substances, some of which have been used for centuries, that can dramatically improve energy, shorten muscle recovery time, increase muscle mass and promote weight loss.

Shilajit, a black gooey mineral complex once the strength and conditioning secret weapon of Soviet Olympic athletes and now the anti-aging and libido enhancing secret weapon of the Hollywood elite, is an effective herbal supplement with a plethora of uses in exercise and body building. Shilajit is thought to be made up of plant matter trapped in the rocky cliffs of the Himalaya mountain range millions of years ago. It is prized in India for its potent regenerative powers and for increasing strength. Pure and genuine shilajit, which is rare and difficult to find, produces immense and sustained energy, which, as has been proven in several major studies at Russian universities, can improve workload (weight x repetition) by as much as 29%. It has also been shown to decrease muscle recovery time by as much as 50%. It gets better! Shilajit also burns fat while at the same time increasing muscle mass, a property every body builder will find irresistible.

There are several companies marketing shilajit but be cautious as many of these products are in fact extracts from ordinary dirt and not the rare and precious substance found in remote high altitude regions of the Himalayas. For maximum benefits, ensure that you purchase pure and authentic shilajit of Himalayan origin. Most of the powders and extracts are reported to be of questionable quality and efficacy while the genuine black gooey tar like substance, although expensive, is extremely effective.

Chlorella, single cell algae, naturally contains a wide range of vitamins, minerals, is made up of 60% protein and contains all essential amino acids. Like authentic shilajit, it is a whole food so this means that those nutrients have a high absorption rate in the body. It is also the highest source of naturally occurring chlorophyll on the planet. The cleansing action of chlorophyll helps to minimize muscle stiffness and inflammation while nucleic acids of a component called Chlorella Growth Factor help to build and repair muscle fibers. Chlorella is also a source of natural calcium and magnesium which are necessary for muscle and nerve function and help to prevent cramps and muscle fatigue.

Muira Puama, a shrub native to the Amazon rainforest, is mainly known for its aphrodisiac properties but has been shown to increase natural levels of testosterone. Testosterone is needed for exercises such as running and weight lifting, thus activities that require strength and endurance and is also needed to build lean muscle mass. Muira Puama is also reported to treat exhaustion and to promote nervous system function.

As with all herbs and supplements, ensure that you purchase from a reputable company that offers high quality, high potency products and can provide details of source and efficacy.

Always consult a health care professional before taking any supplements no matter if you buy natural herbal supplements or synthetic supplements made in the labs of the pharmaceutical industry.

Billy Horner, is a professional writer for the health industry. Permission to reprint this article is granted if the article is reproduced in its entirety, without modification, including all information. Please include a hyperlink to: natural mineral supplements and shilajit.

Article Source: http://EzineArticles.com/?expert=Billy_Horner

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Weight Loss - Exercise, Calories And Diet

By Andrew D Black 
When it comes to weight loss there are a number of methods that you can try. In this article we are going to cover a few of them.

Water Pills:
Some people often use water pills as a quick fix to weight loss. At first the results seem impressive when people who follow this diet go on the scales, but is this kind of method safe?
The human body relies on fluid to function properly as it helps us to keep our energy levels and blood sugar up. By removing these fluids it can affect your general health and well-being.

 Coffee:
Some businesses sell coffee that is designed to help you lose weight. Firstly, they state that their coffee will stop you feeling as hungry as you normally would. This makes sense as the less food you take in, the fewer calories there are for your body to burn. On the flip side though, many people say that drinking coffee in itself can add quite a lot of calories, as well associated health risks that are attached to it. Also, if you have sugar or cream with it, those will also increase your chances of putting on weight due to the added calories.

You need to remember that coffee is also a social drink and is often consumed with food. If you meet a friend for coffee it would be likely that you order a meal or snack to go with it which is something you may not have done otherwise.

Exercise:
When it comes to keeping fit the best type is one that you do on a consistent basis. A physical activity or sport that you can afford, enjoy and is inline with your level of fitness is the best choice when it comes to a suitable exercise routine. It will be the best choice because it is far better than a sport or activity that you rarely participate in and will therefore offer more benefits.

The main reasons why people give up on exercise is usually boredom, some kind of injury or inconvenience.

All you need to do is choose something that fits in with your lifestyle and you won't go far wrong. Walking is a great exercise and is perfect for losing weight. This is so perfect because you don't have to plan your life around it, it doesn't require any special clothing or equipment and in some cases you don't even need to leave your home. You can get started with your walking routine right on your door step.

To really benefit from this type of exercise it is good to alter the intensity during each walking session. Struggling to think of places you can walk to? Have children? Then why not walk to school to pick them up? When you go shopping, park at the far end of the car park. Just go for a simple walk around the block a number of times. Or, dust of that treadmill and put it to good use.

Sleep can also be vital as it allows your body to function properly. Same applies with your general eating habits. You need to eat healthy no matter what age you are. Eating the right foods plays probably the biggest role when it comes to increase weight loss. It isn't just down to calorie counting either, it's about eating foods that contain little fat.

Whatever you do to achieve your goals you need to do it at a steady rate and over time. If you struggle with losing weight then you can go to a special clinic that you can go to that can help with your eating habits and to achieve your desired loss.

Why not discover more secrets to weight loss and learn how to burn body fat and get fit, including a fat burning exercise routine.

Article Source: http://EzineArticles.com/?expert=Andrew_D_Black

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Aerobic Exercise - Best Aerobic Exercise for Beginners

By C Martin White 

Safely Perform Aerobic Workouts
Aerobic exercising is a fabulous way to get your heart rate climbing. Aerobics can help to keep your heart healthy, as well as to build your endurance, promoting effective body weight loss. However, unsafe exercising can result in injuries. Make sure that your workout is a rewarding experience by following the safety tips included in this article.

 The first and most important safety tip concerns your dress while exercising. Since aerobic exercising involves moving around rapidly, having good shoes are very important. Excess wear and tear on shoes or loose laces can promote loss of traction and falls. Other clothing items which are especially heavy or very tight may result in excessive overheating. Clothing must allow the exerciser to release heat and to move freely during workouts. Loose clothing can also interfere with successful workouts.

Working out at home is another area of concern. The exercise area must be large enough to avoid injuries from bumping into any items, especially sharp items, walls and corners. Wet floors can ruin your day causing slipping and falling. Make sure to keep small children and pets at a safe distance from the exercise area.
All exercise equipment must have proper maintenance to avoid the dangers of malfunctions during operation.

Cleanliness is another important part of a safe home environment. Nasty viruses and bacteria are possible due to sweating and breathing in a dirty area. Disinfect equipment as often as is necessary.

Another safety tip is to exercise at your own rate. Of course, you must exercise at the greatest intensity to get the most benefit from the exercises. However, overworking yourself can lead to cramping or to pulling your muscles, or other overworking stress and strain injuries.

A trainer or your own doctor can explain the basics of safe exercising. Your workout should begin with a warming period and end with a cooling period. Using the proper exercises for your particular body, gender, and age are important. The workout should get you to feel great, without creating any injury to your body.

Keeping yourself safe is the best tip of all. When you have an injury, you are out of action, possibly for an extended period of time, and all training advantages are lost to you. Health and safety go hand in hand, so take all the possible safety precautions whether you choose to workout at home or at the gym.

For more male fitness and exercise information, sign up for our free,7-day E-course at http://idealfitnesssystem.me

Article Source: http://EzineArticles.com/?expert=C_Martin_White

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Exercising To Lose Weight - What Is The Best Exercise For Weight Loss?

By Michelle Spencer 

According to the American College of Sports Medicine, the ideal amount of cardio exercise to lose weight you need to complete is 200 to 300 minutes per week. This exercise needs to performed at between 55% and 70% of your maximum heart rate in order to burn the maximum amount of fat for your effort.
That may seem quite
a lot, but it's really only 3 to 5 hours a week, of medium intensity exercise.

What's Your Optimum Heart Rate When Doing Exercise For Weight Loss

Your maximum heart rate is defined as 220 minus your age. So if your thirty years old, your maximum heart rate would be 190 beats per minute.

So to exercise at 55% to 70% intensity, your heart rate should stay in the range of between 55% and 70% of 190 - which is 104 to 133. Keeping your heart rate in this range whilst exercising while mean you're burning the optimum amount of fat.

You are not expected to engage in five hours of cardiovascular activity at 70% of your maximum heart rate immediately. Start slow and build up gradually. For example, if you were previously sedentary, you can start with brisk walking at an exercise heart rate of 55% of your maximum heart rate three days a week, 20 minutes each time, and work upwards from there.

Progress by keeping the exercise intensity low and increasing the exercise duration or distance by about 10% per week. Once you have reached the desired frequency and exercise duration, start increasing the intensity.

For example, if you were previously brisk walking, you can step up the intensity by alternating between 10 minutes of brisk walking and 5 minutes of jogging. Once you are accustomed to that, you can alternate between 10 minutes of brisk walking and 10 minutes of jogging, and so on.

Timing of Exercise

Does it matter what time during the day you exercise? Early in the morning, when the air is cool and clean, is ideal, especially if you exercise outdoors. But the overriding factor is convenience. We would be happy to find time to exercise, let alone be picky about the time of day. If you have a regular lunchtime, you may find it convenient to exercise then.

Some people prefer to exercise after work to unwind. Some finish work late or at a different time every day, so they may prefer exercising early in the morning, when the time is their own. Most people have difficulty falling asleep within two hours after exercise (due to elevated adrenaline levels), so exercising close to bedtime may not be ideal. The bottom line is: Choose a time that best fits your schedule, so that you maximize your total exercise time.

Another consideration is mealtimes. If you exercise on an empty stomach, you may feel too lethargic to exercise at the desired intensity and duration. But if you exercise soon after a meal, you would find it hard to exert yourself on a fall stomach. Generally, the most comfortable time to exercise is about two hours after a main meal.

Comfort aside, does the timing affect fat-burning? For example, if we exercise on an empty stomach, do we burn more body fat?

Our bodies have two main energy stores: the carbohydrate store (in the form of glycogen in the liver and muscles) and the fat store.

At moderate exercise intensities, the preferred fuel is carbohydrate, and when that runs out, the body will have no choice but to depend almost solely on the fat store. The body has about 2,000 kcal of carbohydrate stored up. When that is about to be used up, we feel like we've "hit the wall", as the body starts to rely heavily on the fat store, which releases energy slowly. This is why it is hard to maintain a high exercise intensity after hitting the wall.

It usually takes about 90 to 120 minutes of moderate- to high-intensity exercise (i.e. at 70% to 75°/o of the maximal aerobic capacity) before hitting the wall. However, when we are in a chronic energy deficit, our carbohydrate store is already "half empty", so we tend to hit the wall earlier. Aiming to hit the wall during routine exercise is not wise, as it is not sustainable and the total energy expenditure is not optimal over a long period.

Appetite is suppressed during and immediately after exercise, especially moderate-to high-intensity exercise.

Take advantage of that. For example, if you tend to have a voracious appetite during dinner, go for a good workout just before dinner. That way, you won't eat as much for dinner. However, bear in mind that, an hour after exercise, your appetite will not only return but also increase, so going for supper more than an hour after a workout is not a good idea.

Want to know what the best exercise for weight loss is? Check out Michelle's Quick Weight Loss Tips blog right away.

Article Source: http://EzineArticles.com/?expert=Michelle_Spencer

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Diet vs Exercise - Which Is More Important?

While there are many common myths and questions surrounding weight loss and fitness, it seems whenever you go to a gym you will hear people asking is diet more important than exercise or is it the other way around. Today we will help you to get the the bottom of this conundrum and improve your own fitness results in the process.

The reason people tend to hear so many contradicting answers to this question comes down to the fact that many people base their final decision on what has worked for them in the past. While both aspects have proven benefits, the chances are if you pose this question to somebody who is always trying the latest trendy nutritional program they will heavily support eating habits as the most important factor.

Of course, if you pay a visit to the other end of the spectrum and speak to somebody who loves going to the gym you would hear the direct opposite answer. You'll be told that you can get away with eating your favorite snacks and junk foods providing you are able to put in the work in the weights room to burn them off. The big question is which approach is the right one?

Neither approach is correct if you are trying to achieve your best possible physique.

Rather than see the potential benefits of both areas, people tend to place a priority on one over the other. This ends up leading them down a path towards failure, of course. For instance, if you ever hear somebody telling another person that your diet makes up 80 percent of your results and exercise only accounts for the other twenty percent, try to avoid falling into the same mentality.

Following just one principle tends to make people fall into one of two potential categories. While everybody is different in build and stature, there are certain stereotypical features to watch out for here. The next time you are having a discussion about how to lose weight and this matter pops up, take a look at the individual in question and they will probably fit into one of two fields:

* Somebody who follows a new eating routine every 3 months and tries to keep up to date with whatever is being championed as the latest super food. Despite losing weight, they tend to have an unhealthy shape to their body because they haven't been exercising at all. Remember, your muscles won't grow or become leaner unless you force them to.

* Those who love training in the gym but hate watching their nutrition. Sure, they may down a protein shake after a tough workout, but that is as far as it goes. When outside the confines of the local gym they will happily consume junk food, takeaway meals and alcohol on a regular basis. While their workout sessions will lead this person to developing some shape and tone to the biggest muscles in their body, they tend to struggle when it comes to toning their abdominal area and achieve a stocky, square look.

Of course, it wouldn't make sense to knowingly put yourself into one of the two boxes shown above. If you want to build a better body you're going to have to learn how to apply both aspects to your lifestyle, otherwise you will not be very happy with your results.

This nonsense approach is something which could be compared to an individual trying to decide whether their DVR is more important than their television. Both would be pretty useless without the other as a companion. Exercise and nutrition are designed to work together in exactly the same way, so try not to put more effort into one than the other or neglect one completely. By learning how to make a few easy lifestyle changes you can get your diet on track incredibly quickly. Combine that move with a regular fitness routine and you are on course to see a major transformation for the better.

To sum up, listen to bodybuilder Jay Cutler's response when he was recently asked the question is diet more important than exercise or vice versa. Jay advised that placing importance on one over the other is a useless mentality which leads to long term failure and you should be focusing 100 percent on your workout routine as well as 100 percent on your eating habits. Most people aren't trying to become champion bodybuilders, of course, but if you apply a similar mentality to your fitness regime you will notice that discovering how to lose weight isn't rocket science after all.

By Howe Russ

About the Author:

Next step: Find out how to lose weight with the UK's most followed Personal Trainer Russ Howe PTI today. So, is diet more important than exercise? Check out his fitness blog for more tips every week.

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The Right Mindset for Exercise

By Simon Dainton 

Girls, let's start with a Reality Check.
Body fat can be a stubborn creature to shift. Losing it takes time, energy, persistence and patience.
Making a positive change to your body takes time and effort. There are far too many products and services out there on the market offering false dreams that simply can't be turned into reality. Anyone who says they can offer you dramatic fat loss overnight, without you having to put any real effort in, is simply lying!
Let me be brutally honest with
you. I don't care about your weight!

Listen up! Discard your bathroom scales and forget about your weight while you are trying to lose body fat. For some of you that will seem like an impossible task, as I try to prise them out of your hands, but you will NOT drop considerable weight overnight...

Too many people focus on their weight as the true indicator of exercise success. The truth is, to burn fat and keep it off, you will need to build lean muscle*. New muscle will raise your fat-burning efforts and ensure that what you do lose in fat stays off for the foreseeable future. Muscle weighs more than fat, so in burning fat and building new muscle, your scales will give you the false impression that you really aren't losing much weight at all.

IN FACT, you are likely to be losing considerable body fat over the course of an effective exercise and nutrition plan, while making a steady gain in muscle at the same time, evening out the balance. So although the scales may say that your weight loss has been less than dramatic, a different story will be unfolding in front of your eyes - the body you will begin to see in front of the mirror. This Program will not only leave you feeling stronger, but also looking and being fitter and leaner.

You can rest assured that you WILL see a marked improvement in your health and wellbeing PROVIDED that you stick to a tried and proven plan - more rest, less stress, and more sleep, combined with sensible and regular eating.

DRAMATIC WEIGHT LOSS WILL NOT BRING ABOUT SUSTAINABLE RESULTS!
STEADY LOSS OF BODY FAT WILL.

Simon Dainton is a Certified Personal Trainer and founder of Fitstreet Ladies Boot Camps in the UK. His Programs of Lifestyle change guarantee clients results, combining effective exercise, nutrition and lifestyle adjustments. For your FREE 1 Week Trial, go to http://www.fitstreetbootcamp.co.uk/

Article Source: http://EzineArticles.com/?expert=Simon_Dainton

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How To Beat Depression Through Regular Exercise

By Suzanne Llanera 

Depression is a very common ailment, especially during these stressful and sour economic times. Depression is often considered a mental health ailment, although the main culprits have not yet been determined by psychiatrists, and even brain surgeons or experts. However, there are actually a number of easy ways for beating the blues, and staying fit at the same time, and this includes regular exercise.
Below are a number of exercise routines to beat depression, and keep your body fit and trim.


Exercise Is Associated With Good Mental Health

In 18th century Scotland, doctors in mental hospitals were known to allow their patients to perform heavy farm chores, because they considered exercise as a good antidote for depression and other mental health ailments. Even scientists and physicians today agree that there's a link between exercise and mood changes.

One health expert even contends that moderate exercise leads to lower blood pressure levels, and results in a positive mood too. For good mental health, one should exercise at least 30 minutes each day, by doing brisk walking, swimming, light weight lifting, bicycling and using a fitness rowing machine.

Exercise, & Relaxation Techniques Help Ease Stress

A number of studies have also indicated that those who regularly exercise are more flexible, and experience less stress and depression. To ease stress, there are also a number of relaxation techniques that help manage stress and sweep the blues away. One of the most basic stress relievers is deep breathing. By breathing slowly and deeply, you can turn off your stress reaction button, and turn on your body's natural relaxation responses.

A quick walk to a secluded area in the park, or within the neighborhood can also do wonders for stressed-out individuals who spend long hours slumped to their office desks. And if you think your body aches and pains are a sign of aging, think again. They're either a result of inactivity, or too much work.

Walking Eases The Blues

Even the least fit among individuals will still be able to find time incorporating simple exercises, like walking, into their busy schedules. An organized daily or weekly walking exercise routine can do a lot to fight stress and depression, because it's basically free, and it also strengthens the heart and lungs, tones the muscles of the hips and legs, and increase flexibility too. Walk for at least thirty minutes at least three to four times a week. If you're busy at work, you can walk for 15 minutes during lunch or break time. You can also take stairs when going up the office, instead of the elevator.

Regular exercise is one of the best weapons in fighting depression and stress, because it helps improve blood circulation, strengthens the heart and lungs, and also enhances muscle tone in all the major areas of the body too. Regardless of whether you'd like to jog, swim, run, lift weights or use a treadmill or rowing machine, a daily exercise routine can help boost your spirits, and ease anxiety at the same time.

Suzanne has been writing articles online for a couple of years now. She specializes in writing reviews on different products. You can check out her latest review site on rowing machines at http://www.rowingmachinereviews.biz which presents the best rowing machines in the country today.

Article Source: http://EzineArticles.com/?expert=Suzanne_Llanera

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How Often Should You Do Ab Exercise Workouts?

By Jon Dyer 

Developing killer abs is one of the most universally desired fitness goals. Regardless whether you want huge muscles, toned muscles, or better fitness overall, you likely want to develop your abdominals. Maybe a six pack isn't your end-goal; but you likely want a tighter mid-section.
I fall in the six pack camp.
Fortunately, I've been working out my abs for many years, so my abs are well-developed. Even if I have some extra fat, they show up decently.

Developing abdominal strength is more than just about looking good

Having strong abs (or a strong core as some people refer to it) is not only attractive, it's healthy and good for your spine. It helps with your posture, which in turn is good for your back.

Moreover, if you've set six pack abs as a goal, it's a great motivator for sticking to your diet. It's a very concrete and visual motivator.

So, how often should you work out your abs?

You can certainly work them out more than once per week. Some people do abs every day they work out (i.e. 4 to 6 times per week). In my view, that's a little too often. Instead, I do 2 to 3 ab workouts each week, but I make those workouts count. In other words, I pound my abs really well.
Therefore, 1 to 3 times per week is good.

Designing Ab Workouts

Ab workouts should be balanced. By balanced, I'm referring to targeting upper, lower and side abs. Admittedly, I hit my upper and lower abs more than my side abs... but I do incorporate side ab exercises.

My favorite ab exercises (but the most difficult usually) are those that work out both upper and lower abs at the same time. Examples of these exercises are:

• V-Crunches (a.k.a. Jack Knives)
• Scissor Swings
• Ab Wheel
• Log Rolls (with exercise/stability ball)
• Bicycle Crunches

Any ab exercise where you crunch or move together your lower and upper body at the same time.
How many exercises, sets and reps should ab workouts be?

Reps

I tend to do higher rep counts for my ab sets than other weight lifting exercises. I usually shoot for 8 to 20 reps, depending on the exercise. If, for example, I can do 40 to 50 reps of a particular exercise (such as a crunch), I add a difficulty factor to it such as decline crunches or V-crunches. Another way to make a particular exercise more difficult is to superset it. For example, I may do Scissor swings first, followed by basic ab crunches.

Exercises & Sets

I like doing a variety of ab exercises in any ab workout. I'll incorporate at least 4 exercises during an ab workout. For each exercise I'll do 2 sets. Sometimes I superset my ab exercises, which means I'll do two or three ab exercises back-to-back with no rest in between.

I go by feel

Generally, my ab workouts vary every time with respect to exercise order, rep count, superset arrangement and duration (i.e. number of sets). I really go by feel. I know when my abs are done and that's when I stop.

 I'm not nearly as regimented with my ab workouts as I am with resistance training of my other body parts.
Generally, my ab routine will last 10 to 20 minutes. I take very little rest during the routine.
Another type of ab workout is...

Yoga core workouts. I've done yoga classes with a focus on core that absolutely blew my mind. I couldn't do it all, and I've been working out my abs for years. Yoga core work can be incredibly intense. If you want to do some serious abdominal development, try a yoga routine that focuses on working out your core. It will blow your mind (and you'll get in some stretching as well).

What about incorporating resistance in an ab workout?

Adding a resistance element to your ab workout is excellent. You can use the ab machine, Ab Coaster, wrist/ankle weights, medicine balls, weight plates... you name it, to seriously increase intensity. This can supercharge your ab development.

Ab exercises are for everyone

Even the yoga crowd is into ab exercises. Regardless of your fitness goals, ab exercises should form a part of your fitness regimen.

Next, click here for 12 free intense abdominal workouts.

Article Source: http://EzineArticles.com/?expert=Jon_Dyer

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How Much Exercise Do You Need After 40?

By Renee Snipes 

Exercise is a must once you reach 40 years of age, but how much is the big question. Do I exercise everyday, or just three days, and how long? According to the Surgeon General, you need 30 minutes of moderate to intensity of physical activity most days of the week. What are most days of the week and what constitutes moderate or intensity? These are all common questions we all
have including me. When I say most days, I mean at least four days a week.
I think the answer to this question varies depending on your health, age, limitations, and your eating behaviors. If you eat healthy every day then you don't need no more than 3 days of exercise at 60 minutes, this will keep you maintained. Unfortunately, most of us do not eat healthy everyday. If you do not eat healthy everyday you need to do a decent amount of physical activity along with working on eating healthy most days of the week.

I personally like a mixture of healthy eating and exercising. You are the only person who knows what kinds of foods you are eating, how much and when. You cannot lie to yourself. Most days I eat healthy and exercise at least 4 days a week. I also eat foods I should not have, so I compensate by exercising with more intensity or adding an extra day of exercise. You have to experiment with what works for you, if you are not seeing any results; you know you will need to make a change.

I have seen a lot of advertisements talking 10 minutes, 15 minutes and so on; this will not work if you are over 40. Workout sessions should be at least 5 days a week at 30 minutes or three at 60 minutes. Don't forget the strength training this need to be included in at least two of your workouts a week. I try to take classes that include both cardio and strength training to maximize my time and workout. Some say the more the better, but you must give your body rest to reap the benefits, especially if you are strength training. Giving your body a rest day helps, rebuild and strengthen your body. Rest days do not mean do nothing; you just do not want to work the same muscles. Taking a brisk walk, laundry, or taking the stairs instead of the elevator are all examples of activities to keep you moving during rest periods.

The bottom line is everyone is different and no doctor or advertisement can tell you how much exercise you need. If you feel you need 5 days a week, and you are seeing results then that it what you go with. The main objective is to lose the fat and build lean muscle. Now I'm not saying you need no exercise, but how much depends on your body and lifestyle. If you are over 40 take into consideration you will need a little more of something! This could be more physical activity or healthier eating. The fact is you won't burn calories like you did when you were 20 and 30 and your metabolism is naturally slower. So take everything into account, and monitor what works and you will come up with right combination to keep you fit!

Visit http://www.fitness-over40.com for more information on staying fit over 40.

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Are You Serious! You Call That Fat Burning Exercise?

By Joel Fitz 

Just wanted to share an observation with you about what I see when people are exercising to loss weight or get fit. Check it out the next time you go to the gym or wherever you exercise and see if you make the same observation?

It looks like people are there to relax and socialize not exercise to burn fat and develop a healthy lifestyle! Where is the intensity? Motivation has to be the spark but Intensity has to be the fuel to feed the fire to accomplish our health and weight loss goals. I see very low INTENSITY! and people wonder why their not accomplishing their desired health and weight loss goals.

 If you are serious about your fat burning weight loss and fitness it won't be easy plus it will take effort! If you go to a gym, the next time you're there look and see how many people are reading, watching TV, texting or just socializing while they are doing cardio or weight training. Don't get me wrong these things have their time and place in a gym but what are you there for? If you are there just to do those things fine but if you are serious about your fitness and fat burning weight loss then focus on what you're there for. Doing your fat burning exercise at home can be just as challenging!

There are as many distractions there also, phone calls, kids, unfinished jobs, etc. that can interrupt your exercise. One of the challenges of exercising at home is when we get side tracked most times we never get refocused to finish the fat burning job we started. It's kinda like when you're at work, can you do your job to your best potential if you are texting and watching TV will doing your job?

 Also your boss probably would not like it because your attention is not focused on the task at hand. So if you are serious about burning fat, losing weight and getting healthy, stay focused on the job at hand. This why it's important to find something that you enjoy doing because there are many great ways to burn fat. It's okay to mix it up, say maybe as the weather gets nicer go outdoors and run, ride bike, hike, etc. but give it 100%

I challenge you to focus on the job at hand and check your intensity level to see even greater results in your fat burning weight loss and fitness goals. So if you are serious about this thing called fitness let's put some intensity into it! Here is my recommendation to you, texting and reading can wait will you exercise! Focus to burn the fat.

Quote of the day: "The surest way not to fail is to determine to succeed."

I've been actively involved in a healthy and fit lifestyle all my life. I'm as fit and healthy at 54 as I was at 24 because of the habits and patterns I've developed in my life. My goal is to help people change their patterns to loss weight and get fit to develop a healthy lifestyle. This will be done thru education and support to empower people to make the changes necessary to reach their weight loss and fitness goals For more info you can to: http://www.dietsolutionprogramforyou.com/

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Aerobic Exercise Tips for Newbies

By Kisar Dhillon 

Most people assume that aerobic exercise is specifically suited for women's fitness the same way that weight lifting appears more suitable for men's fitness. What few people realize, however, is that this form of exercise is essential to both men and women. There are many other misconceptions about cardio that have been circulating in public, but hopefully the facts below will serve to enlighten you about the real deal behind this type of exercise.

Aerobic exercises do not always consist of dancing routines


A lot of guys understandably shy away from aerobic exercise because most types of it seem to be just another form of dancing. You have to understand, however, that dancing-like routines are not all there is to aerobics. It may only seem like that way because women largely make up the population in your fitness club, and as such your fitness club is just offering what the majority wants.

If so, you can sign up for a personal training program that could introduce you to others and more "manly" types of exercise that will work you heart and lungs like boxing or kickboxing. Also, if it makes any difference, "cardiorespiratory, cardiovascular exercises or cardio" is just another term for aerobics. You could always refer to your routine as such if it makes you feel any better.

Aerobic exercise is essential to your health

No matter how young or - err - mature you are, cardiovascular exercise will always prove critical and beneficial to your health. Aerobic exercises are exercises that require you to perform a certain routine or activity continuously and following a certain rhythm as well. They help improve your heart rate and the overall health of your heart. They also improve your metabolism as well as oxygen distribution in your body.

Know when to go longer - or harder

Beginners are advised to start with aerobic exercises of moderate intensity for a short period of time. They can then gradually lengthen the period of their exercise until they have sufficiently built their stamina for it.

Beginners are typically advised to start with a ten-minute routine and gradually adding ten more minutes to their routine as they improve. You should up the ante and go harder if you feel that your body is no longer having a hard time coping with the demands of your exercise routine. Make sure to switch back to a short ten-minute routine every time you increase your intensity level.

Do it on alternate days of the week

This will provide your body with much needed rest and recovery time. Working out every day of the week is allowed but you should at least alternate between strength and stamina building or, more specifically, between weight lifting and aerobic exercise respectively.

With your own fitness trainer, you are guaranteed to learn other equally helpful tips not just about aerobic exercises but also about the additional things that you can do to get fit and stay fit in the shortest amount of time.

If you would like more information on Kisar Dhillon please visit me at:
Personal Website: http://www.kisardhillon.com
Thank you,
Kisar S. Dhillon

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Weight Loss Exercise Plan

By Husin Abdullah Thalib 

Regardless of your commitment to lose weight in terms of the food you eat, exercise will be an essential part of your weight loss program. Consider the tips below for maintaining motivation and maximizing your potential weight loss by changing your exercise routine four times a year.
 Consider consulting with an exercise professional four times a year and communicating your goals for exercise change pursuant to your losing weight goals. Many professionals offer three-session packages that are reasonably
priced that will help you ascertain reasonable exercise changes that will yield continued positive results.

Keep track of your exercise routine change times with any calendar in order to give yourself a clear idea of start and stop dates for a particular exercise routine. Incorporate the use of a symbol such as a checkmark for the days during the exercise period that you actually exercise. Record your weight during the four times during the year to keep track of your weight loss goals.

If you are not satisfied with weight loss results at the end of a particular three-month period, first determine whether you missed more days of exercise during that period of time than you typically miss during a specific three-month period, as well as other outside weight loss factors such as holiday seasons before determining that the exercise routine did not work.

If your failure to meet your losing weight goals during a specific three-month period coincided with a time when you took a lot of days off from exercise, change your time of day for exercise during the next three month period. Consider partnering with someone else or scheduling training with someone you pay to further encourage yourself to stick with exercise for weight loss.

As you lose weight you should pay attention to toning your overall body with your exercise changes to maximize the benefits to your appearance from weight loss. Don't use the excuse of not belonging to a gym to avoid changing your exercise routine. A change can be accomplished by adding carrying light weights during a walk or by adding crunches to your routine.

If you find an exercise that you particularly enjoy, you do not have to omit that exercise from your routine when you make changes. Enjoying an exercise means that you're likelier to do it which will support your weight loss efforts. If you prefer a specific machine such as a treadmill or elliptical over a bicycle, don't remove activities you prefer but instead combine them with other activities you prefer less, such as splitting your cardio between treadmill and bicycle.

If you belong to a gym, consider trying out the express fitness routine that many gyms have in order to determine whether new machines or activities should be part of your next exercise routine change.

Your weight loss goals must be supported by an effective exercise routine in order to maintain your health. Use the tips above to incorporate changing your exercise routine four times a year as a means of maximizing your ability to achieve your weight loss goals.

Want to know more about diet and nutrition just visit www.my-lossweight.com there you might find what you are looking for.

Husin Abdullah has been writing a lot of articles about diet programs and losing weight for much different purpose.
 If you really interesting in losing weight and want to know more about just visit www.my-lossweight.com there you might find what you are looking for.

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