topAbout UsArticlesFitness ToolsProductsResources
ClientsLogo 1Logo 2

home  |  eCourses| contact us  |  sitemapsearch

Mike
 
 
 
 

Reach Me Faster on Facebook!

Marc David's Facebook profile

 

 


Gil
 

Other Training Articles:

2 Ways to Start Burning fat Quickly by Adrian Bryant
5 Star Arm Workouts to Bigger Biceps and Bigger Triceps
Cardio Workout With Sean O'Malley
Gary Matthews Maximum Weight Gain In 10 Weeks
Highly Effective Chest Training
Overcoming Plateaus In Your Exercise Routne
Pull Ups: Strategies for getting more reps
Spring Shape-Up by Patricia Mitchell
The #1 Rule You MUST BREAK In Order To Build A BIGGER CHEST! By Jeff Anderson
Weight Gain - Muscle Building Rules for Skinny Guys and Gals!
2 Exercises to Avoid; Goodmornings and Lat Pulldowns Behind the Neck
AM Fat Burn, When to Do Cardio
Bicep Tendonitis and the Effects on Your Routine
Bodybuilding for Beginners
Build More Muscle in Less Time with Supersets
Bulking Up - Part 1 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Bulking Up -Part 2 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Corporate fitness Training by Kiran Sawhney
Critical Bench the Customized Bench Program -The Review
Dealing with Injuries
Effective Ways of Measuring Progress
Exercise: Why YOU Should Do It by Aaron Potts
Factors Affecting Strength
Fat Loss Success Series Part 1: Fat loss for beginners
Free Weights vs Machines by Aaron Potts
How Not to Return from an Exercise Break
How to Choose a Personal Fitness Trainer to Best Meet Your Needs
Joint Soreness
Pay Attention to Pain and Soreness
Real Muscle Real Fast
Safety Precautions and Basic Gym Safety
Should I be squatting below parallel?  Myths About the Parallel Squat
Simplifying the Bench Press
Stretching Principles and Guidelines
Success with Strength Training
Targeting Those Trouble Spots
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes
Top 3 Reasons Why You Suffer From Pain In The Back Of The Knee
Top Personal Fitness Specialist Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness
Traditional Treatments for Back Pain... Which Ones Work and Which Ones Don’t?
Walking for Fat Loss?
What Happens within the muscles in response to different rep ranges?
Why Diets Don't Work by Aaron Potts
Why Stubborn Calves Don't Grow - And What You Should Do About it
Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time


Spring Shape–up
“I’ll TAKE A SIX PACK PLEASE”

by Patricia Mitchell  AFAA certified group fitness instructor

Do you spend countless hours in the gym every week, but never see the results? You may need to change your workout. Our muscles have a memory and become accustomed to the repetitive activities we perform on a regular basis. If you want to see changes in your body, you should alter your workout in some way every six weeks. A couple of things are necessary for muscular definition. You can do hundreds of abdominal crunches and never see that “six pack” unless you follow these guidelines.

 


1. YOU ARE WHAT YOU EAT! You can work out seven days a week and still not see the results unless you eat properly. Follow the food pyramid, watch your portion sizes, eat lean cuts of meat, and cut down on fats and sugar. Determine the appropriate number of calories you need on a daily basis and keep a journal of your daily food intake.


2. YOU MUST WEIGHT TRAIN! Weight training raises your resting metabolism (muscle burns more calories than fat). Try to do some type of resistance training 2-3 times per week. Lift enough weight to fatigue the muscle the last couple of reps of your last set. Increase your weight and/or the number of sets when you no longer feel a challenge in your present routine. Remember you must allow a day of rest in between weight training workouts in order to allow the muscle time to recover and rebuild.


3. YOU MUST DO CARDIO anywhere from 3-5 times a week. Determine what type of activity you enjoy and do it at least 30-45 minutes per session. Try cross training or circuit training to keep variety in your workout. Add 10-15 minutes of yoga at the end of your cardiovascular work to provide a flexibility component to your workout.


4. ADD THE FOLLOWING FIVE PILATES EXERCISES 4-5 times per week to your workouts and you will be on your way to uncovering that "SIX PACK" for spring.


  1. Single leg stretch- Lie on your back and bring your knees into your chest. Lengthen your spine along the mat and let it make contact with the floor. Think of this while performing the exercises. Bring your head up and look at your belly button (imagine pulling your belly button into your spine. Place your right hand on your right ankle and your left hand below your right knee. Tug the knee in gently two times and then switch legs. Do this for 6-8 repetitions. Remember to keep your belly button pulled into your spine and your lower back in contact with the mat during the exercise.

  2.  
    Double leg stretch-Lie on your back. Bring your knees into your chest. Bring your head up and lengthen through the back of the neck. Pull your belly button in towards your spine. Inhale as you extend your arms and legs straight out. (Arms are overhead and lined up with your ears) Now exhale and hug your knees into your chest. Repeat this 6-8 repetitions.


  3. Single straight leg stretch- While lying on your back, lift your head up and look at your belly button. Extend your right leg straight up and grab the back of the leg at either the hamstring or calf muscle. Extend your opposite leg straight out in front of you. Tug your right leg in two times towards your forehead. Then switch legs like scissors and tug the left leg in two times towards your forehead. Repeat this for 6-8 repetitions. Keep your belly button pulled in and keep your spine lengthened along the mat while performing the exercises.


  4. Double straight leg stretch- Lie on your back. Extend both legs up toward the ceiling. Bring your head up and look at your belly button. Place your hands behind your head with your fingertips on top of one another. Keep your elbows wide. Inhale as you lower both legs down towards the floor for two counts (if your lower back begins to come off the mat, you've lowered to far). Then exhale while you bring the legs back up to start position. Do this for 6-8 repetitions.


  5. Criss cross - Lie on your back. Place your hands behind your head with your fingertips on top of one another. Bring your left elbow towards your right knee while extending the left leg out in front of you. Then switch by bringing your right elbow towards your left knee and extending your right leg out in front of you. Remember to keep your belly button pulled in while performing the exercises.
     


About The Author

Patricia has over 13 years experience in the health and fitness industry. She currently works as a registered nurse in the behavioral health field and has past experience as a fitness club manager and group fitness coordinator. She works as a continuing education provider for the Aerobics and Fitness Association of Americia and as a fitness presenter for Blast Workshops presenting group fitness workshops throughout the southeast. (Check out the web site www.blastworkshops.com and click on featured blast presenters). Patricia currently teaches approximately 10 classes per week including: pilates, yoga, box, sculpt, spinning and interval aerobics.

 

sitemap  |  about us  |  articles  |  products

© 2014 Freedomfly.net. All rights reserved. Privacy Policy and Disclaimer