Spring is the right season to move our workouts outdoors.   Exercising outdoors offers besides the undisputable benefits – of which the importance we have repeatedly stressed – some additional, very important indeed:     – valuable fresh air   – serenity, relaxation and rest for the eyes and the mind   – the beneficial influence of the sun on our moods   – triggering of precious vitamin D production. Lack of adequate vitamin D can negatively impact us in many ways.   – avoidance of crowded gyms. Ample room to move freely.     This is a workout I like to perform in the hilly, Thessaloniki surrounding forest of Sheikh Sou (the forest of Sheikh).     WARM UP (5 MINUTES)     Spend 5 minutes to warm up your muscles and joints, elevate your temperature and gradually raise your heart rate.   Warming up is crucial to prepare the body for a strenuous workout.   You can do some jogging, brisk walking, jumping jacks, walking lunges, rope jumping etc.   Raise your heart rate to about 140 bpm.       STRENGTH TRAINING (10 MINUTES)     Here you will need some weights. Since it is mostly impracticable to carry your dumbbells – or whatever else – with you, you will have to use something else: By far your best choice is to use your own body’s weight.   Yes, you can perform a nice and vastly effective total body workout.   I consider this cruel, functional, versatile workout as the best investment for my limited time. It helps me preserve my muscle mass while in synergy with other exercises it allows for the control or even reduction of my body fat percentage.   Actually it’s a circuit of compound, multijoint exercises that involves all important muscle groups.     You will execute three types of exercises:     LOWER BODY EXERCISES     Emphasis is given on squats and lunges. There are practically limitless versions.     CORE (BACK + ABS) EXERCISES     You will perform exercises as:     * spiderman lunges   * mountain climbers (many variations) and especially mountain climber twists   * from a push up position: touch your right foot with your left palm in a coordinated movement. Go on.     In this workout you should avoid static exercises: planks etc.     UPPER BODY EXERCISES     – Push ups (endless variations)   – Bear crawling etc.     Alternate these exercises with minimal breaks to have a tough and very demanding total body workout.   Your heart rate will be almost permanently over 140 bpm and it may reach 160 bpm. This is a very exhausting workout which combines aerobic with anaerobic training.     H.I.I.T.: 60m sprints (about 13-14 min.).     Sprinting is a very powerful form of exercise. Great for the body, great for the spirit!! It combines harmony, coordination, power and will.   Nothing else – I speak for sports – can leave me more ecstatic and with a magic feeling of fulfillment!   Sprinting is unbeatable if you want to keep a lean, muscular physique. Either you need to lose fat or you want to gain muscle – and why not both? – sprinting is for you one of the best choices.   Sprinting will increase both your aerobic and anaerobic cardiovascular fitness.   Need more?     HOW TO DO SPRINTS?     Count a distance of about 60m. The path should be slightly uphill. After your body workout you are warm and ready to jump to sprints. Wait until your pulse falls to about 120 bpm.   Run at full speed the 60m distance. Your time for the first 2-3 sprints should be in the region of 12-14 sec.   Your pulse after the first sprint will rise to about 160 bpm.   Come back to the starting point by walking in a relaxed way (Don’t jog. You have to recover!).   This is the slow, resting part of your H.I.I.T. The time break between two sprints should be somewhere between 90-120 sec.   Repeat this ritual for a total of 8 sprints.   Your last 6 sprints should last less than 12 sec, if you want to reap the maximum benefits.   Sprinting will keep your metabolism raised for 1-2 days. This is a most welcome side benefit.   But the best with sprinting is that is a very effective natural way to increase your human growth hormone levels. This has positive influences on many facets of your fitness profile.     COOLING DOWN     After sprinting, decrease gradually your intensity until your heart rate falls to 100 – 110 bpm.   Permit lactic acid and other waste products to be removed.   Do some static stretching and you are finished. It was a really great workout.     – Do this workout 2 times/per week.   – Adopt an active lifestyle and a sound nutritional plan and leave the life you deserve!     Chris Strogilis   Civ. Eng. – MBA – DipM   http://totalfitness-christos.blogspot.com Civil engineer with postgraduate studies in MBA and MarketingSmartphone Software

    This perfect workout which I will describe in detail can be characterized as:     Non conventional, very demanding, multifunctional and holistic.     Besides the indisputable benefits that this workout will bring to your physical fitness and appearance, it will additionally offer you two very important advantages:     – it is perfectly suitable for busy people because with 3 workouts x 40’ per week, your results will be much more impressive than those of the most gym frequenters.     – you can complete it ‘outdoors’ or in your home, which will save a lot of time and money. You don’t need a gym!       On the other hand a main disadvantage is that it is suitable only for already fit people and only for those with strong self-discipline.     This is because this workout is really for tough guys.       Epigrammatically the workout consists of:     * 3 minutes for a general warm up   * 5 minutes for a total bodyweight workout   * 10 minutes of strength training with dumbbells   * 10 minutes of HIIT   * 7 minutes for cooling down and static stretching.       A) Warm up   First of all keep your body well hydrated and fuelled!     Warming up is very crucial to prepare the body for the strenuous exercise that will follow. Since the objective is maximum results in lesser time I keep it short: round 3min.     This is an essential phase: muscles become more flexible and pliable, heart rate rises and body temperature increases. At the end you are ready to proceed to the next phase.     The warm up should be of general type, nothing specific.     I recommend starting with light aerobic exercise and slowly building up speed. Specifically:       – jogging in place     – doing some jumping jacks     – also some flexibility exercises (not stretching! Keep stretching for after cool down).       B) Total bodyweight workout     These tough and functional workouts are the best investment for your time. You can do three types of exercise:       – lower body exercises     Emphasis on various squats and lunges.       – upper body exercises     Emphasis on the endless versions of push ups, bear crawling etc.       – core and abs strengthening     Emphasis on spiderman lunges, mountain climbers etc. I prefer these multifunctional, multijoint exercises than static planks.       You can mix these exercises as you wish but the most logical sequence is:       – Upper body exercise   – Lower body exercise   – Core strengthening.       For example:     – Plyo push ups   – Bodyweight squats   – Spiderman lunges etc.       Exercises are executed in a circuit form, with no or minimal breaks. One exercise is used as a break for the other.   Your heart rate will probably reach close to 160 beats/min.This is really hard stuff!     After you finish with your five minute total bodyweight workout, you are ready to grab the dumbbells and go on.       C. Strength training with dumbbells     After your bodyweight workout you are warm and ready for the dumbbells.     I choose dumbbells because they are much more convenient to use and store.     Now the biggest mistake with weight training is that generally very few people use enough weights to properly tax their muscles.     Thousands of people “play” with 5Kg dumbbells with minimal impact ?n their strength and muscularity.     Probably this is because of the big myth/fallacy that more repetitions will lead to a better definition. This is nonsense. Definition will come only with fat loss.     So please stop losing your valuable time and choose weights heavy enough to put decent stress on your muscles.     For maximum results please take into account the following principles:       1) Try to avoid isolation movements e.g. biceps curls, triceps extension etc. You will get much more profit if you execute compound exercises with the participation of multiple joints.     2) Choose a weight which will permit you to do about 8 repetitions with an impeccable style. Right style is much more important that heavier weights.     3) To gain more time try to exercise with the participation of both your hands or legs.     4) Don’t lose your time with weighted crunches or similar stuff.       The best exercises with dumbbells     1) Overhead presses for shoulders (avoid extensions)   2) Squats or lunges for quads, glutes, hamstrings   3) Deadlifts for back, glutes, hamstrings   4) Chest presses and chest flies for chest   5) Bent over two armed dumbbell rows for back.       That’s all!     Don’t search for exotic, glamorous exercises!     You are already in the paradise!     You can do tenths of variations of these exercises but do respect the basics.     For 10 minutes do as many sets as possible with minimal breaks and alternating between upper and lower body exercises.     This is a tough workout which combines anaerobic with aerobic exercise.     Your pulse will climb up to around 150 beats, especially when you are doing the shoulder presses.     This workout is excellent for fat loss purposes.       D) H.I.I.T (High Intensity Interval Training)       H.I.I.T. is a nice way to burn calories and lose fat in limited time.   I won’t claim that H.I.I.T. is a panacea.     Long, medium to high intensity has definitely its’ place in a fat-loss programme.     Though, for our workout which is scheduled for really busy people, H.I.I.T. is the king hands down.     Before you proceed, make sure that you are fit enough and you have a clearance from your doctor.       D1. If you are at home…     The best option is stairs climbing. You will need at least 3 floors.     Climbing vigorously will be your energy burst and going down in a relaxed manner your active recovery phase. There are tenths of versions you can do H.I.I.T. by adjusting:       – burst duration   – recovery duration   – intensity   – total duration etc.     Specifically for stairs climbing you can:     – walk up or run up   – cover one – two stairs / strides etc.     Start conservatively, gradually build up your speed and continue for 10 minutes.     At the end your pulse should reach 160-180 beats.       D2. If you are outdoors…     Try 60m all-out sprints. They should last round 12 sec, not more. Walk back for recovery. Do this 8 times.     Alternatively you could run for 30″ and jog back in a relaxed manner. Repeat this 6 times.   Again there are endless variations.       D3. If you are in the gym…     You can execute your H.I.I.T. programme on a treadmill, elliptical or bike.       E. Cooling down     Take cooling down seriously. For 2-3 minutes decrease gradually your exercise intensity. Your heart rate should come down to 100-110 beats. Lactic acid and other waste products will be removed and adrenaline will be reduced.     Do some static stretching for all your taxed muscle groups. 1×20″ for each muscle group is a must.       EPILOGUE     This workout really makes wonders and is ideal for busy and determined people. To fully reap its’ benefits:       – Do it 3 times a week   – Adopt an active lifestyle and perform some lighter activities in your free days.   – Adopt a sound nutrition plan.         Think about it…     * You don’t need money!   * You don’t need much time!   * You don’t need a gym!   * You only need…       – Fitness which you can acquire relatively easily     – Knowledge: abundant and accessible     – Guts and self-discipline.       Chris Strogilis   Civ. Eng. – MBA – DipM     http://totalfitness-christos.blogspot.com/     Civil engineer with postgraduate studies in MBA and MarketingWordPress Autoblog Software

Developing a strong functional core should be the goal of any serious athlete. Oftentimes people just want a ripped midsection simply for the aesthetic aspect of it but because just about every movement we make requires the muscles of the core some degree, focusing on this area of the body is extremely important for the overall functioning and health of your entire body. With the multitude of products on the market for working out the core it can be easy to forget that the only thing you need to strengthen this area of the body is, your body. Using only your body weight to stretch and strengthen your core may not seem as exciting as getting hooked up to the latest exercise gadget that promises you a ripped six-pack in no time at all, but the results are often much more impressive. Simply grabbing a space on the floor and using your body weight for some specific exercises can give you all the core workout you’ll ever need. One of the simplest and most effective body weight exercises for the core is the basic crunch. Just grab an empty space on the floor and lie down to knock out a few sets of this powerfully effective abdominal workout. By utilizing slight variations while doing crunches, you can twist or position your upper body to be able to hit all aspects of your abdominal muscles. Another effective body weight exercise for your core is planks. The basic plank requires you to support yourself using your forearms while keeping your back straight all the way down to your toes which are also used to support your body as you stabilize yourself and stay rigid, just like a plank. Holding a plank position for even as little as a minute can make even the most hardened body builder begin to shake uncontrollably. Stabilizing your core muscles and keeping your spine rigid while continuing to breathe throughout this exercise provides an incredibly intense core workout. Variations of planks exist so that there will always be something new to help train your core as you progress and become stronger. Lying leg lifts or scissors are another popular core exercise. These help to target the area of the upper thighs as well as the abdominals helping to strengthen a larger section of your core. These muscles will help to support your body through all types of functional movements and will give you increased strength in just about every exercise you perform. The core is not just about your abdominals of course so let’s not forget body weight exercises for your lower back like back extensions. One simple way to hit this area of your core is to lay down flat on your stomach with your legs extended and your fingers behind your head. Then, simply raise your shoulders and chest you inches above the ground and hold for a few seconds. This simple movement will work wonders for strengthening your lower back also tying in your glutes along with hamstrings and again help to develop a much stronger core using only your body weight. The examples above make up just a few of the multitude of exercises that you can do using only your body weight to stretch and strengthen your core muscles. Take some time to investigate some of the other ones out there that will complete theses few and make sure to add them into your regular core training regimen for a more complete core blast! http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.scottsdale interior design

When most people grab one of the cables machines in the gym they do so to hit their arms or chest muscles. The fact is cable exercises for your core can also provide some of the greatest exercise benefits of all. One fantastic advantage with cables is because cables don’t have a singular plane of motion and can move in any direction you choose, they are a great complement to any athletic exercise training program. Below are just five of the many exercises that you can do with cables to experience the phenomenal core workout. Half Kneeling Cable Rotations – any type of twisting motion will provide an excellent core workout and kneeling cable rotations are one of the best. Simply start out by getting down on one knee while keeping the other knee up like your were doing a proposal of marriage. Make sure your back is to the weight stack and grab the cable in both hands holding it to one side about chest high between your waist and your shoulders. Then simply twist your body away from the side that you are holding the cable handle on until you have performed at least half a rotation and then slowly stop and go back to the starting position. This exercise will work your entire abdominal and lower back region while also bringing into play lower body stabilizers of the pelvic hip complex. Standing Cable Rotations – this is a simple variation of the movement above where you will be standing instead of kneeling. Standing cable rotations will allow you to position the handle at higher or lower heights to hit different areas of your core. Keep in mind to do these exercises in the slow and controlled pace to avoid injury. Cable Crunches – perhaps my favorite type of crunch of all that I have tried is the basic cable crunch. Getting on your knees in a tuck position and while grabbing the cable with rope handle attachment overhead, simply lower yourself into a crunch position while holding the handles on each side of your head. Crunch your body down straight or with a twist ,bringing your chin almost to your knees and then returned to the starting position for required repetitions Weighted Cable Ball Crunch – for this exercise you will need to use an exercise ball. Position the ball in front of the weight stack and lay back across the top of the ball cautiously, while grabbing the cable handles that are connected in a lower position. Keeping your arms bent at the elbow simply curl your shoulders and chest upwards away from the weight stack while lifting the weight. Slowly lower your upper body until you reach the starting position. While lying on the stability ball, your core will have to work even harder as you challenge yourself to stabilize the body during this more difficult core workout providing even greater benefits for this core strengthening movement. WoodChoppers – woodchoppers are one exercise that does a really effective job of hitting the entire core. Standing with your back against the weight plates, hold one handle with both hands on your side against your hip. In one smooth motion, twister abdominals so your hands move in a diagonal pattern from the lower side of your body to high above your head on the opposite side of your body. Make sure your abdominals and lower back do all of the twisting and that you’re not pulling with your arms or shoulders. So the next time you’re in the gym, grab a pair of the handles on a cable machine and perform the exercises above in succession for an intense and extremely effective core workout. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.Business Logo Design

Every athlete that has ever looked in the mirror and flexed their bicep can identify with the alpha type personality that lives within each of us. We want to be better, stronger, and faster than anyone else. For those that look at working out not just as a hobby but more as a way of life then here is a workout specifically designed for you. First of all, just because you “think” you have an Alpha type mentality, don’t jump into the workout listed below unless you have some serious training and conditioning of 1-3 years under your belt. Jumping into the exercises that follow without being in pretty good shape may see you lying in a hospital sucking on an oxygen mask with needed high strength pain killers… certainly not the main goal of any alpha type workout fanatic. Okay, so you’re in pretty good shape and you’ve decided to proceed. Well, turn on your heart rate monitor and lace up your cross trainers because that’s the minimum equipment you’ll need to complete this high intensity workout. Warm-up Begin by warming up with a light dynamic stretch and fast walk to jog for about 4 to 5 minutes. Get the blood flowing to your extremities and warm-up those tight muscles. Calisthenics Next, ramp up your heart rate by doing some simple 15-four count windmills, hi jack-hi Jill’s, press-press flings to warm up shoulder girdle and jumping jacks for five minutes with no rest. As soon as you have completed these movements, get started on eight count bodybuilders. Again, with no rest, standup and began performing a set of 50 body weight lunge squat combos. As soon as you have completed the squats, knock a set of 25 push-ups. Repeat 2-3 times. Stairs Running stairs is the next exercise and if your thighs are beginning to burn because of the squats, it should be no limitation for you. You want to aim for a set of stairs that has about 30 steps to get the maximum effect. Running 2 stairs at a time up the steps at a medium to fast pace and once you reach the top, do a light jog down single steps to the bottom. Repeat this exercise for a total of three to 5 sets. Sprints Getting tired yet? Nah, alpha types don’t get tired, they just get pissed off. Good. Pissed off is fine, you can use that energy for the sprints you are about to do. Your body should be more than warmed up at this point so get ready to complete a high intensity interval sprints 5-10 reps. Sprint at your highest level of intensity for 20-30 seconds and do a light jog back to the starting point between each set. Once you have completed five-ten full sprints, begin jogging at a medium pace for about five minutes to allow your heart rate and breathing pattern to normalize. Core Get into a plank position and hold it for about two minutes. While most people would be shaking uncontrollably after about a minute, the body will adapt as you become stronger and allow several more advanced variations like the alternating foot raise technique. Repeat this exercise two more times aiming for 90 seconds and then 60 seconds for the last two sets. Add a set of alternating bicycles and super vee’s and this intense core workout will help you complete your exercise routine. As stated previously, this workout is not for the beginner. If you had difficulty completing the exercises as described, simply aim for improvement the next time around. There is no question that if you can get through this routine without stopping for long rest durations beyond the suggested,  then you truly are an Alpha type workout fanatic and your efforts will be rewarded with a lean ripped physique that will be the envy of everyone else who simply isn’t in your league. http://www.MrFatLoss.com , aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of M2FitnessPros.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.Sitegrinder

Sporting a set of ripped abs is just about everyone’s goal. Millions of dollars are spent by companies advertising products that promise this specific result. Having strong abdominal muscles goes beyond just aesthetics though as your core is involved in just about every movement of your body and having a well developed one will help make anything you do that much easier. As far as exercises for this beloved body part, none have received as much attention as the crunch. This small little movement has been responsible for more ripped six pack than probably all other exercises combined. Crunches work; there is no question about it. Some variations of crunches can be even more effective than just regular crunches alone. Twisting crunches help to recruit all of the muscles in the abdominal area and will give you an amazing working and get you on your way to a ripped and functional core. The basic twisting crunch is performed similar to a basic crunch. Lie on the floor with your knees in the air. Crunch forward and twist ever so slightly to the left and then return back to the ground. Then, crunch and twist your torso to the right and return. For an even bigger bang for your buck, you might want to try weighted twisting crunches. Adding weight to any core workout will dramatically increase the effectiveness of the exercise. Start off with just a small weight plate held behind your head. Hold the plate secure while crunching up and twisting your body. Be careful when performing these as the first few workouts will definitely make you sore. Another great variation to the twisting crunch is the twisting crunch performed on an exercise ball. The fact that you will have to balance yourself WHILE performing the twisting crunch adds a fantastic dynamic to this simple crunch variation. I like to perform these without weights, because the stabilization required while using an exercise ball usually gives me more than enough of a core workout without even needing to take it to the next level. Boxers and those in the military alike oftentimes perform military crunches just a little differently. These are often called “explosive twisting crunches.” The difference in these crunches is that once you crunch forward, you twist very quickly to the left and to the right many times before returning back to your original starting position. These crunches should be reserved for this with a significant amount of training and conditioning as they place extreme stress on your entire abdominal region. One last variation of the twisting crunch requires you to bring your knees to your elbows during the twisting portion. This variation will help to recruit more of your lower abdominals and your upper thighs and hip area as well. This variation is perhaps is a favorite for many folks doing core workouts because of its ability to hit your entire core area in a very thorough way ensuring an overall abdominal workout. No matter if you choose one or all of the exercises above, please keep in mind this helpful safety tip: DON’T PULL YOUR HEAD OR NECK WITH YOUR HANDS DURING THE EXERCISE! So many people, including experience fitness enthusiasts forget this one simple thing causing undue stress and potential injury to your neck and shoulders. Keep it safe and intense and you will have a rockin six pack in no time at all! <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.WordPress Autoblog Software

The buzz about working “core” muscles seems like it will never go away. First of all, most people don’t even know what the word “core” means. As a matter of fact neither do I! The word ‘core’ does not come from any scientific anatomy text I have ever read. As far as I can tell it is a term created by the fitness industry to promote all kinds of ab training products.

I’m assuming core training is supposed to give you a hard flat stomach or possibly even a 6 pack. I think this myth about core training is also how much of the new athletic style workouts are becoming popular as may exercises athletes do seem to appeal to the people who think they are doing a core exercise. So what is your core anyway?

As far as I can tell, people think their core is their abs, the oblique muscles (the muscle that are on either side of your middle set of abs) and your lower back muscles. This collection of muscles makes up the mythical “core”. Now, if anyone besides a graduate trained biomechanist tells you they know exactly how these muscles work, they are lying, and probably haven’t done enough research to know that they are lying (so technically its not really their fault for misleading you). The muscles of the core are very complex and the truth is that scientists still aren’t sure exactly how they all work together. So now that we can see we don’t really know how all the core muscles work together, how can you possibly think you are training them in any intelligent way!

The truth so far is that any exercise works your core muscles to some degree or another. As soon as you stand up and get out of bed in the morning your core muscles have to be activated to prevent you from just flopping over at the waist. All forms of rigorous physical activity will work your core muscles. For example, one of the toughest core workouts you can do is a series of short all out sprints. Don’t believe me? Give this sprint interval routine a try and see how sore your ‘core’ and ‘abs’ are the next day.

20 yard sprints x 4

40 yard sprints x 4

60 yard sprints x 4

80 yard sprints x 4

100 yard sprints x 4

After each sprint walk back to the start and repeat until you have completed 4 sprints at that distance, then take 90-120 second rest and start the next distance. If you push these hard, your whole body should be sore the next day including of those ‘core’ muscles. I’ll bet this is not the image you had in your head of a ‘core’ workout.

You can train ‘core’ muscles every day if you want, which isn’t saying much because they are working all the time anyway. With that said there are core exercises that are better than others, and the exercises people typically think of for core should not be performed every day, and some of them like crunches should never be done at all. In the second part of this article I will discuss the right and wrong way to train this part of your body. John Barban is a professional strength and conditioning coach and nutrition expert. He has extensive experience designing nutritional supplements and has developed his trademark workout for women 6 Minute Circuits. John is an expert contributor to http://www.efit-today.com/public/department59.cfm and recomends the diet program http://www.eatstopeat.com , and believes it is the best new diet for easy and effective weight loss.Solar Panel

I remember the first time I saw a demonstration utilizing the physio ball for rehab. The movements seemed elementary, until I got my dumb ass on the ball. Initially it felt obviously different, but the balance issue can be learned quickly. If you’re new to one of these little marvels, a few sessions will do. Learning proper foot and body position while on the ball can be mastered while providing a serious alternative to your normal abdominal routine. The selection of ball is limited to what’s available and my suggestion is to avoid the typical ball at the corner sporting good store, unless you want to hurt yourself with the usual collapsing, not so puncture resistant ball. For your sanity and safety, the Duro Pro ball or Sissel ball that has an inflated capability to support a 250 lb male holding a pair of 250 lb dumbbells will more than suffice for most mortals. Now, some starting exercises that can build a good starting foundation can be… Basic Crunches – Because you have to stabilize your body while performing the crunches, this staple core exercise becomes more challenging and in turn, much more effective. Simply lay down on the ball on your lower back and lift your shoulders and chest up and perform crunches as normal. You will feel the effects immediately and see exactly why exercise balls are such a cherished piece of exercise equipment. Back Extensions – Again, a simple exercise made more effective by the aspect of the extra stabilization needed to balance yourself while performing the exercise. Simply get on your knees and rest your upper body on the ball. Then, raise your entire upper body a few inches into the air using the muscles in your lower back making sure to stabilize your abs while you breathe continuously. Elevated Pushups – Don’t think pushups hit your core? Try this version using the exercise ball. Put your feet up on the ball and your hands on the ground and push out a set of 15-20 pushups. If you want to stay balanced on that ball you can bet your core, from your upper thighs, to your lower back, to your abdominals will be working. At one time pushups just hit the triceps chest and shoulders, but by adding the exercise ball, you incorporate your entire core. Knee Tucks – While in the elevated pushup position, move back so your thighs are resting on the ball. Now, tuck your knees into your chest by rolling the ball towards you. This one simply movement will tax your abs immensely and give you a core workout you won’t soon forget. Keep in mind, this is a very abridged version of all the exercises you can do using the exercise ball. This handy piece of equipment will allow you to perform an incredible core workout and do it safely at the same time. So, grab a ball and a pump and get to work utilizing one of the most effective abdominal and core workout devices developed in the last 50 years. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.IQ test

I remember the first time I saw a demonstration utilizing the physio ball for rehab. The movements seemed elementary, until I got my dumb ass on the ball. Initially it felt obviously different, but the balance issue can be learned quickly. If you’re new to one of these little marvels, a few sessions will do. Learning proper foot and body position while on the ball can be mastered while providing a serious alternative to your normal abdominal routine. The selection of ball is limited to what’s available and my suggestion is to avoid the typical ball at the corner sporting good store, unless you want to hurt yourself with the usual collapsing, not so puncture resistant ball. For your sanity and safety, the Duro Pro ball or Sissel ball that has an inflated capability to support a 250 lb male holding a pair of 250 lb dumbbells will more than suffice for most mortals. Now, some starting exercises that can build a good starting foundation can be… Basic Crunches – Because you have to stabilize your body while performing the crunches, this staple core exercise becomes more challenging and in turn, much more effective. Simply lay down on the ball on your lower back and lift your shoulders and chest up and perform crunches as normal. You will feel the effects immediately and see exactly why exercise balls are such a cherished piece of exercise equipment. Back Extensions – Again, a simple exercise made more effective by the aspect of the extra stabilization needed to balance yourself while performing the exercise. Simply get on your knees and rest your upper body on the ball. Then, raise your entire upper body a few inches into the air using the muscles in your lower back making sure to stabilize your abs while you breathe continuously. Elevated Pushups – Don’t think pushups hit your core? Try this version using the exercise ball. Put your feet up on the ball and your hands on the ground and push out a set of 15-20 pushups. If you want to stay balanced on that ball you can bet your core, from your upper thighs, to your lower back, to your abdominals will be working. At one time pushups just hit the triceps chest and shoulders, but by adding the exercise ball, you incorporate your entire core. Knee Tucks – While in the elevated pushup position, move back so your thighs are resting on the ball. Now, tuck your knees into your chest by rolling the ball towards you. This one simply movement will tax your abs immensely and give you a core workout you won’t soon forget. Keep in mind, this is a very abridged version of all the exercises you can do using the exercise ball. This handy piece of equipment will allow you to perform an incredible core workout and do it safely at the same time. So, grab a ball and a pump and get to work utilizing one of the most effective abdominal and core workout devices developed in the last 50 years. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.internet marketing consultant

When you are ready to start training, one of the best things you can do for your body is make sure to include compound movements. Compound movements, which will hit a variety of muscle groups at the same time, allow you to work out much more efficiently. By working several muscle groups at one time, you will burn more calories and build muscle tissue much more quickly than simply specializing on one at a time. One favorite for many ab gurus is a compound movement called the hanging leg raise. This as a compound movement comes as a surprise to some because most people simply think of this as a simple ab exercise…An ab workout that usually hurts and is difficult that is, leading to many staying away from this extremely effective exercise. So, what muscles are hit with hanging leg raises? Let’s start with your grip. When you grab the bar to perform hanging leg raises, you will want to engage a strong grip. This will work to build superior grip and forearm strength, especially as your reps of hanging leg raises increase. Once you get to the point of doing 20 or more hanging leg raises, you might have to depend on your grip and forearm strength for a minute or more. Secondly, once you engage your grip, squeeze your lats as well. Your lats will get a great workout during hanging leg raises and once you get used to performing them, you can keep your lats fully engaged throughout the entire exercise. Moving on, the next part of your body that will benefit from this “core” workout will be your hip flexors. These often overlooked areas of your core will get a terrific burn. The last area to be hit will be your abdominals of course. Your abs will really receive a fantastic workout from hanging leg raises and those who start doing them regularly in their workouts often stop doing crunches altogether. The combination of the multiple muscle groups that are hit as well as the amazing ab workout you will get convert many to become solely devoted to this exercise as the basis of their core workout. Performing hanging leg raises is simple. Simply grab onto a horizontal pull-up bar and hang. This first part is vital because this is the time you want to grip the bar tight and engage your lat muscles. Then, stabilize your core. Finally, slowly raise your knees to your chest and then bring them back down so that you are hanging fully extended once again. The first few times you perform hanging leg raises, your grip may fail before your abs do. This is fine because your abs and core will progress right along with your grip strength. Soon, you will be knocking out 15-20 hanging leg raises with ease. I can assure you this, by this time your core and specifically your abdominals will be REALLY strong. If you have been following a strict diet and doing some fat blasting cardio, you will probably own a seriously tight six pack. There you have it, hanging leg raises. While others waste their time (and effort) by trying to focus on just their abs by performing hundreds of crunches, you can smile and know that just by knocking out 20 hanging leg raises, you will not only do more for your abs, but you will be hitting your entire core as well as other parts of your body as well. <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> http://www.M2FitnessPros.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> ,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aka,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Emile<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Jarreau<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> is<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 31<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> year<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> veteran<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fitness<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> professional<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> co-owner<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> MrFatloss.com<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> <a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Long<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Beach,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> California.<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> Also<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> having<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> 19<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> years<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> of<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> bodybuilding<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> figure<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> coaching<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> experience,<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> he<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> specializes<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> in<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> fat<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> loss<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> all<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> its<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> aspects<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> and<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> freely<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> shares<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> online<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> resources<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> to<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> the<a href="http://www.M2FitnessPros.com/” rel=”nofollow”> world.stained glass film