So you want to kick your fitness plan up a notch for New Year? Is carving up a 6 pack included in your New Year's goal? Obviously its not easy, and requires a lot of hard work and dedication. There is a great deal of info out there available to help you accomplish your goal. But let's go a step further and take a look at what may be working against you. Just maybe this can help you prepare a winning plan, and turn your gut into shredded wheat for 2012!
"10 Reasons You Don't Have Abs"
written by Shannon Clark and posted at askmen.com
10. Low-muscle tone
The first reason you don't have abs is simple: a shortage of muscle. While everyone has a degree of abdominal development, some people simply have very little of it. The larger your ab muscles are, the more the muscle will be able to show definition through your body fat, and therefore, the more ripped you'll look. Start performing heavy-weighted ab work to overcome this problem. Weighted decline sit-ups work perfectly
9. It's not in your genes
Another reason you don’t have abs is that you simply don't have the genetics for it. Some people are naturally prone to carry more abdominal fat, and even if they get down to leaner levels with ripped arms and legs, the abs still don't show through. Couple that with the fact that genetics plays a principal role in determining the shape of the abs and the way they look on the body, and you'll realize that if you have genetics working against you, toning your abs is going to be an uphill battle.
8. You're not drinking enough water
In today's world of fast food and excessively processed foods, water retention is the norm. If you have a high-sodium diet and you're not drinking enough water throughout the day, you can bet your looks will be hindered by what you consume. Up your water intake to at least 10 glasses a day and put down the saltshaker. You'll see noticeable differences in two to three days' time.
7. You're not sleeping enough
Do you find yourself staying late at work and vowing to sleep in on the weekend to make up for it? If you're hoping for six-pack abs, you'll have to rethink that strategy. Lack of sleep causes increased cortisol to surge through your system, and this potent hormone actually encourages the accumulation of stomach fat. Get to bed earlier. Not only will you see belly benefits because of it, but you'll be more productive during the day so you won't have to stay so late in the first place.
6. You need more carbs
If you're like many people, you think removing the carbs from your plate is the fastest way to get lean. Unfortunately, that's often not the case. Low-carb diets may be useful for fat loss, but following a very low-carb diet for a long time will cause you nothing but problems. Certain fat-fighting hormones begin to change when your carb intake is too low, and this actually causes your metabolism to shut down. When your metabolism slows, you end up burning so few calories over the course of the day that fat loss becomes next to impossible. Go high-carb once a week to keep the balance steady. Your abs will thank you.
5. You're too focused on abs
Some men who have a six-pack as their goal focus the greater part of their workout on training the abdominal muscle group. Sadly, this focus only drives them further away from their goal. Since the ab muscles are very small, they're hardly going to burn any calories at all (per minute of exercise). Instead, try to focus on compound movements. These work the abs in the course of greater stabilization exercises, and, in the process, they burn 10 times the calories any crunch will.
4. You have poor abdominal control
Abdominal control doesn't end when you finish a workout. If you train your abs hard in the gym but then let them relax the rest of the day, you're making a critical error. Instead, focus on keeping them tight and pulled in at all times. Eventually it will become a habit and you'll immediately look leaner.
3. You drink too much
Headed out for another Friday night with the guys? Before you order another beer at half time, think about its effect on your six-pack goal. As soon as it enters the body, alcohol immediately puts the brakes on fat loss, which means each beer really slows down your progress. Drinking too much too often can also encourage fat to develop around the stomach area, making your job that much harder. While you may take some ribbing when you ask for water, you'll render your buddies speechless next time you cross paths with them at the gym.
2. You're too stressed
Just like lack of sleep, high levels of stress also induce the release of cortisol and quickly cause fat gain in the belly area. If you lead a high-stress lifestyle and feel chronic tension, not only are you encouraging stomach fat accumulation, but you're also risking the loss of lean muscle mass. If you want to stay ripped everywhere else and move closer to a six-pack, you must control your stress.
1. You binge eat
Even the best of us crack under the pressure of too long on a strict diet. If you're trying to stick with a regimen far too low in calories and carbs, it won't be long before you hit the buffet with a vengeance. When binge eating rears its head in your diet plan, have a good look at the regimen you're following and be sure you're consuming enough calories. A very low-calorie diet is the chief reason why most men binge. Your intake must be appropriate to your size and activity level. Low calorie is good, but too few calories will leave you hungry for a binge.
Wednesday, December 28, 2011
Wednesday, December 14, 2011
6 Secrets To Success From Arnold
Great tips to apply to our professional life, fitness goals, you name it!
Saturday, December 10, 2011
GTL For The Holidays
By now you have probably heard of the abbreviation, "GTL" which was made popular by the MTV television show Jersey Shore. If you haven't, It stands for Gym, Tan, Laundry (for more details, ask your nearest 16 year old). The idea is you hit the weights, go tan, then do laundry so you are looking good for the night on the town (or Boardwalk). No doubt the 18-34 year old male demographic has adopted this concept into their weekly rituals. You think about it, and this philosophy can have merit - especially during the Holidays. Here's why:
1. Everyone wants to look good during the Holidays when they attend parties and family gatherings. What better way to look good than step up the gym routine and catch a nice tan in the winter?
2. What is arguably one of the most common New Years revolutions? Getting fit. Why not give yourself a head start and begin the workout habit now? By the time January arrives, you can have some great momentum heading into the new year.
3. Some people travel to warmer locations such as Hawaii or Mexico or vacation on a Caribbean Cruise. Nothing can help put one in gear for such a trip as little G and T.
4. Winter blues. Despite the Holidays, the cold short days of Winter can bring on the blues. Visits to the gym and tanning salon can be helpful and re-energizing.
I haven't really addressed the "L" int GTL, but that one is hopefully a given and I'm assuming most readers are doing their laundry on a regular basis. In short, it doesn't matter the reason for you to GTL. But if this Jersey Shore pastime can help you reach your goals during the Holiday season, then more power to you!
1. Everyone wants to look good during the Holidays when they attend parties and family gatherings. What better way to look good than step up the gym routine and catch a nice tan in the winter?
2. What is arguably one of the most common New Years revolutions? Getting fit. Why not give yourself a head start and begin the workout habit now? By the time January arrives, you can have some great momentum heading into the new year.
3. Some people travel to warmer locations such as Hawaii or Mexico or vacation on a Caribbean Cruise. Nothing can help put one in gear for such a trip as little G and T.
4. Winter blues. Despite the Holidays, the cold short days of Winter can bring on the blues. Visits to the gym and tanning salon can be helpful and re-energizing.
I haven't really addressed the "L" int GTL, but that one is hopefully a given and I'm assuming most readers are doing their laundry on a regular basis. In short, it doesn't matter the reason for you to GTL. But if this Jersey Shore pastime can help you reach your goals during the Holiday season, then more power to you!
Sunday, November 27, 2011
10 Great Holiday Diet Tips
We all know the Holiday season can be very fattening. An abundance of food, desserts and drinks can derail a healthy diet plan. Moderation is key this time of year. Especially if our schedules are more leisurly, and time is spent traveling and we are not hitting the gym like we normally would. With that said, I have posted a summerized top 10 list posted by WebMD. Check it out, it may help the battle of the bulge when the New Year rolls around!
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
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