6 Best Tips For 6 Pack Abs

Getting a six pack is one of the biggest obstacles of all of our fitness goals and one of the most frustrating too. It seems that at times we just don’t have the time to try and lose weight so we put it on the back burner and forget about it. We focus more on our career, family, or hobbies than we do the health of our own bodies. Well not anymore! These are the five best ways to get a 6 pack fast without having to put in an extreme amount of time or effort. These are the five best six pack abs tips for the busy mom, the ever-travelling businessman, or the ones that want to lose the weight without the constant trips to the gym or the insane amounts of planning.

You must train your abdominals at least 2 times per week to see a noticeable difference, I recommend choosing a core workout routinethat involves both flexion and extension of the core muscles and rotation of trunk under external resistance.

core workout routine

The very first thing everyone tries when losing weight is the diet. However, in this diet forget all about taking away foods. All we are doing is adding. Instead of trying to starve yourself just add a little bit of green and goodness to your meals. Try some different fruit, maybe a few veggies, and possibly even a few healthy snacks like yogurt or baked chips in between the other tastier snacks. You don’t have to cut everything out, just replace a little bit.

The easiest and most proven way to lose weight? Drink water, and lots of it. Staying hydrated has been proven to help keep the body from storing fat cells and also helps crave a bit of your hunger. Most of the time we confuse being thirsty with being hungry so we reach for a few delicious snacks to fill our stomach when all we really needed was a bit of H2O to satisfy our body.

Muscle is the only tissue that burns calories, therefore the more muscle you have the higher your metabolism. So aim to perform 3-4 strength workouts per week working all the major muscle groups. Be sure the check out the Buildthemuscle.org fitness blog for tips on how to build muscle fast for men.

Try smaller plates. Studies show that eating a small portion from a large plate will leave you hungry for more but a small portion on a smaller plate gives your brain a visual sign that you have already had more. It’s a bit of tricking the brain, but strangely enough, it works.

Stay active throughout your meal. Not so much physically as mentally. When we get bored we eat more, even more so in front of a television. Keeping occupied and busy in your head will keep you from going into the unconscious eating mode in front of the television.

Lastly, be positive and spread your goal. It may not seem like great advice but nothing changes a persons body more than the state of mind they put themselves in. Not to mention spreading your motivation with your friends will give you backup reserves. When you start to run low that’s when they come in and give you that kick in the rump you needed to keep going. With a positive attitude and the support of a few friends backing you up anything is possible, especially your fitness goals!

Questions You Should Ask Your Personal Trainer

If you are looking to join a boot camp in Maroubra?

You’d better list down some of the important questions that you shouldn’t fail to ask each of them. Do not be shy or impatient when you meet up with some of the top fitness trainers. Be open about your requirements and future fitness goals and try to find out as much as you can about their individual career backgrounds.

How does he manage to stay fit?

If he is about to take the responsibility to make you fit, he must have a fitness regime of his own first. You can learn a lot by how boot camp Maroubra maintains their own fitness levels. Do not take his muscles and great shape for granted. Enquire about the path he took to get into that shape.

You must not forget that the fitness program he makes you follow to get fit would more or less be similar to the one he uses to stay fit himself. By finding out about his fitness regime, you would be able to assess his style of approaching fitness goals.

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How to choose the right fitness program

If he loves yoga, it’s highly likely that he would make you fall in love with it too. Although the fitness program designed by him for you might not be exactly identical to his own, you would get a fair idea of the big picture.

Does he have his own take on fitness?

If the personal trainer Maroubra excels in his field of expertise, he would be able to clearly state his philosophy regarding fitness. Does he believe in a lean but fit body? Or would he rather train you for a muscular body that puts Hercules to shame?

Before you hire a personal trainer, you have to find out exactly what services you are going to pay for.

In case his fitness goals do not match up with your own, it can create many inconveniences later. The last thing you want is to get stuck with a ripping 6 packs when you have to train your body for an upcoming cycling competition.

Do you recommend any diet tips?

A personal trainer Maroubra is supposed to train your body to lose those extra pounds and help you become fit. He is not supposed to act as your part-time nutritionist. No personal trainer has the requisite accreditation to advice you on the kind of diet to follow to achieve fitness.

If a personal trainer mentions any tips on the kind of dietary supplements or pills you should use, he is acting out of his range of fitness. Under these circumstances, it would be best for you to avoid hiring such fishy personal trainers for they might be looking for ways to scam you and charge extra money.

Is he certified by the CPR and the AED?

The personal trainer in Maroubra may be certified by some personal training association or institution but is he AED and CPR certified? Carrying certificates from these organizations may not seem important to you but they are an added advantage.

Having an AED certificate enables the personal trainer to save you in case your heart goes into a stroke during an intense workout session.

A personal trainer must be able to handle these kinds of potentially life threatening situations successfully. He should be able to use emergency equipments as well as basic first aid procedures. All these come in handy if you get badly injured while exercising and cannot help yourself.

What is his past work record been like?

Probe deep and find out all you can about the nature of the work relationship the personal trainer has shared with his clients in the past. If most of his clients have had successful long-terms contracts with him, you can be sure that the personal trainer is well experienced in his profession.

But if he has only dealt with short-term clients in the past, he is either new in the fitness business or has some serious personality issues. If you are planning on hiring a personal trainer for a time period of a year or more, it is best to go for one who has previously handled the pressure of long-term clients.

However, if you only want to hire a fitness trainer for some upcoming sports event or for a couple of months, you can take the risk of going for a less experienced one. Just make sure that he is professional and highly skilled in his work. Just don’t be hasty in making your decision. Weigh all your options and requirements and choose the one that suits you best. Continue reading here to find out more ways you can screen and find the best training program for your fitness goals.

3 Dirty Celebrity Trainer Secrets

Are  Hollywood trainers really all they’re hyped up to be or are actors and actresses using some sort of secret to keep their lean and ripped bods.

Well I’m here today to expose to you the top 3 secrets of Hollywood celebrity trainers.

1) Fake Tans

Everyone knows how good a tanned body can look, and this is why you will never find a single shirtless Hollywood star with a farmers tan. If your body is not tanned then you are not maximizing the potential of your muscularity. Even those cheesy fake tans can help increase the definition of your muscles

Fake Tan
Fake Tan makes you look more toned and slimmer

2) The pump

Everyone knows the pump – that super tight feeling when you’re about to hit failure in weights, when the blood starts rushing to your muscles and everything just feels so tight and hard. It’s a great feeling but it can also make you seem much more lean and muscular than you really are. The thing about the pump is that it tends to go away after 45-60 minutes, which is plenty of time to shoot a movie scene.

3) Steroids

Yes you guessed it, steroids are used in Hollywood whether you like it or not. They can help stars achieve rock solid bodies in a very short period of time. What are some examples? I would say guys like Mark Whaleberg, Dwayne Johnson, and Chris Hemsworth have all used some sort of drug to build muscle quickly.

Why You Should Join Bootcamp Bondi Beach

Those who have been struggling with their weight for a long time may not be sure what they can do to change it. Group fitness is a great place for those who want to get all of the right information to start getting the body that they have always wanted. Those who are wondering why they should join Bondi bootcamp may be interested in learning more about the advantages of going to one of these camps.

Group fitness Bondi Beach keeps up to date with all of the latest fitness trends. A lot of other camps are stuck in some of the fitness trends that were popular decades ago, and that gives people worse results than choosing Group fitness. That allows people to choose several different types of exercise throughout their week. Just doing a lot of cardio isn’t going to give the best results, and bootcamp Bondi Beach will allow people to get the most from their military style workouts. This includes doing cardio, resistance training and weight lifting at bootcamp. Some of these workouts can even leave people still burning more fat as much as two days after their last workout.

Training on Bondi Beach
Bootcamp Training on Bondi Beach

Also, Group fitness Bondi gives people the option to have the smallest fitness classes. There won’t be forty or fifty people in one class at Group fitness, and there will be fewer people so that each gets more personal instruction. That can have a big impact on the results that people are going to ultimately get. Boot camp Bondi will work with people on an individual level to help them find what really works for them. They won’t have to worry about getting stuck in a huge crowd when they are working out, and they will get all of the unique instruction that they need.

But Group fitness is aware that fitness isn’t the only way to start to lose weight. There are nutrition counsellors at Bondi Beach Group fitness who will give people the information that they need about what they should be eating in a way that is very easy to understand. This will help those who attend a Group fitness to reach their goals faster and keep the weight off for a long time. Boot camp Bondi knows that just being fit is not going to help people really reach all of their goals.

Those who are wondering why they join a bootcamp may not realise how much this is going to help them. This is going to help them to get into the pants that have been too small for a long time. Bootcamp Bondi Beach works to give people a routine that improves a person’s fitness levels and gives them a different type of workout each day. That will make people stronger, and those who stay at boot camp will start to see the body that they have always wanted. It is easy to get started, and people will learn exactly what they need to know about keeping the weight off long term.

5 Tips To Choosing The Best Gold Coast Boot Camp

There are many benefits associated with working out. These benefits can affect a person’s overall health, well being, and mood. While it is clear how working out can be so beneficial, many people still struggle with motivation. It is easy to become bored with standard aerobic, cardio, and weight training exercises. So, signing up for Boot Camp classes can be a fun and rewarding experience.

It is best to search for a boot camp class that offers a trial period. Many people jump into the boot camp lifestyle but quickly realize it is not for them. Gold Coast Boot Camp offers an easy alternative to signing up. $1.00 will allow anyone to sign up for a two week trial period of boot camp classes. This two week period will give anyone the information they need to either jump into a healthier and stronger lifestyle or give up and go back to the days of walking on a treadmill.

People who try Gold Coast Boot Camp realize they are getting the best of both worlds in a work out. Many boot camp classes offer strength training but Gold Coast members will see amazing cardio exercises as well. Boot camp classes are excellent ways to build muscle, but cardio is what burns fat. Burning fat seems to be an important factor to most people so Gold Coast Boot Camp has made sure to incorporate aerobics and cardio into their sessions.

Enjoy the Great Outdoors and Meet New Friends at Gold Coast Boot Camp

When searching for a boot camp, it is best to understand that a lifestyle change must be made. Many boot camp type classes promise members unbelievable results. Losing 50 pounds in one month is not a reasonable promise. However, Gold Coast Boot Camp guarantees normal results. Members are guaranteed to feel member. Plus, when following the boot camp plan and eating a healthy diet, members are guaranteed to lose weight. Gold Coast does not promise crazy, get thin fast results.

Testimonials are excellent ways to see if a boot camp class is good or not. Gold Coast Boot Camp has hundreds of reviews from satisfied members. There are many before and after pictures on the site, too. People searching for a boot camp will easily see how Gold Coast is different from others. There are hundreds of people who have seen amazing results.

Lastly, a truly great boot camp class will offer ideas on maintaining a healthy body and lifestyle. There are many gyms that offer great plans to get the weight off of a person. However, once this weight is off, what happens? Gold Coast Boot Camp educates members on what to do to maintain a person’s body once they have reached a certain goal. Although the majority of the population will quickly gain weight back and lose their strong muscle mass after the program, Gold Coast Boot Camp guarantees results that will last. Members who take the advice of Gold Coast and follow their complete exercise, eating, and maintenance place will definitely enjoy a great, healthy body for many years.

A Guide to Yoga for Beginners

If you are one to diversify a workout programme or likely to desire a well-rounded fitness routine, yoga becomes key for flexibility training and some benefits provided by cardio and strength training.

There are different styles of yoga. In brief they are: Ashtanga or power yoga: intense and fast-paced yoga poses; Bikram or hot yoga carried out in approximate 35-40 Celsius environments; Hatha yoga that comprises basic poses, usually slow moving; Iyengar yoga wherein poses are held for longer and Vinyasa yoga that focuses on more aggressive poses and stretches.

If you are unsure about which form to follow, look up for reference material or join a fitness programme that focuses on pranyama(breathing techniques), asanas (postures) and dhyana (flexibility).

While there are multitude of physiological, psychological and biochemical benefits of yoga, the age-old stretches also bring about improvement in compassion, patience, mindful eating, strength, confidence, relationships and concentration.

As a yoga enthusiast, while you are likely to be carried away by the array of yoga pants and clothing in the local department store, to go easy on your wallet, start by wearing loose fitting clothing. If you are wearing shorts, ensure that it is only elastic and has not buttons. While a yoga mat is advised, it is not mandatory. Find yourself a surface that is solid and not slippery. If your routines become habitual, consider investing in a basic yoga mat.

Given below are a few poses you can start with.

Mountain Pose

One of the easiest and most basic poses. Stand firm with your feet together, knees unlocked and weight evenly distributed between the soles. Relaxing your shoulders, inhale and raise your arms straight up, overhead. Reaching to the sky keep your palms facing each other. An energising pose for the morning, it contributes towards postural awareness.

Downward Facing Dog

Begin by positioning yourself on all fours. Gradually bring your arms forward and your legs backwards. Ensure that your palms and soles are pressed to the surface and your body taking the shape of an inverted V. Hold the position for a while, return to all fours and repeat the pose. While this asana makes the spine stronger, it also increases the blood flow to the brain.

Tree Pose

Begin by standing firm with your feet together as in mountain pose. Maintaining acute eye contact on an object ahead of you, shift weight to one leg and bring the sole of the other foot and place it on the thigh of the former. Finding your balance, raise your hands to the sky, palms facing each other and elbows straight. Hold the position for a while and then switch sides.

Child’s Pose

A simple pose as the title suggests, begin by sitting comfortably on your heels. Pulling in your stomach, stretch out your arms and move forward until the forehead is in contact with the surface. Increase the intensity of the pose by bringing your chin closer to your knees and extending your arms as far as possible.

Happy Baby Pose

Lie on your back with your arms and legs stretched forward. Raise your legs and bring your knees as close as you can to your chest and then raise your arms and touch toes.

Side-Reclining Leg Lift

Lie on your side, ensure that your body is straight. Placing one bent arm under the neck for support, raise you other hand and the parallel leg. Making sure that knees are not bent, reach out and touch your toes while holding down the pose. Hold the pose for a few seconds and switch sides.

Wide-Legged Forward Bend

Stand tall with a distance of three feet apart. Next, raising your arms to the sky, slightly tilt backwards and lean forward until you touch the surface. If you cannot place both palms on the ground at the beginning, ensuring that your knees are not bent, lean forward and touch the surface to whatever your capacity may permit. Repeat the pose a few times. Once the pose is mastered, lean forward and try to touch the surface with your head. Your body should then take the shape of an inverted V.

Cobra Pose

Begin by laying on your stomach. Next, keeping your arms firmly rooted to the ground, raise yourself. Ensure that your lower torso is not lifted. Taking a deep breath, lift your neck upwards and breathe through your nose.

Abstain from Alcohol and Soda for Healthy Weight Loss

Abstain from Alcohol and Soda for Healthy Weight Loss

Losing weight, takes more than food control. It doesn’t cross most minds but, alcohol and soda contain plenty of calories that are likely to hamper the weight loss process.

If a comparison is drawn between high-calorie foods and alcohol & soda, the beverages would emerge as the unhealthiest. When you are eating even the unhealthiest of foods, there’s a limit to the quantity you can consume. Moreover, you can become aware of this over a period and may be able to reduce consumption of fatty foods.

However, in the case of alcohol and soda, perhaps due to their effect on weight and metabolism being underrated, this compensation is not realised or therefore, not made.

Alcohol

While most people speak of the negative side effects and long-term health effects of alcohol, many seem to overlook its impact on the weight and metabolism.

To begin with, alcohol comprises empty calories. In other words, alcoholic beverages consist of many calories that contain zero nutritional value. The body cannot store this, which means that the energy has to be used and metabolised immediately.

Because alcohol is immediately absorbed to the bloodstream, vital nutrients such as carbohydrates and required-fat are not digested the correct way. If losing weight is your primary goal, then it is pivotal that the glass of Bacardi be placed back on the counter. The same principle applies even for your occasional cocktail. Ever wondered how your mojito acquired that luminous shade of blue? It all comes down to the common enemy of gym-lovers: sugar.

In the long run, continuous consumption of alcohol results in disruptions to the natural flow of digestion and conversion of nutrients into energy.

Side Effects of Alcohol

Alcohol primarily affects the liver. Alcoholism results in cirrhosis of the liver caused by malnutrition and the liver’s inability to absorb and activate vital nutrients.

As a result of the dysfunction of the body’s metabolism, vital nutrients are shunned and the maintenance of blood sugar levels is obstructed. Alcohol is capable of impairing the body’s natural ability to produce glucose or sugar (in the blood). Prolonged consumption of alcohol could result in diabetics.

Interestingly, consumption of alcohol can affect one’s sleep patterns. A drink or two could bring about sleepiness, but not an ideal sleep that covers all four stages of the sleep cycle. This results in a higher consumption of calories in order to compensate for the lack of energy.

Soda

For some, soda is a common day equivalent to water. However, the constituents of nutrients in both are starkly different. Soda contains sugar – the Reference Daily Intake nearly 100 percent more; phosphoric acid and caffeine, which results in insomnia high BP and irregular heartbeat. However, water does not contain any of these ingredients and hence, is a healthier option.

Side Effects of Soda

As a result of its many harmful effects based on the content of sugar, soda could also be considered a substitute of sugar.

On a sleepy, hectic day, a sugar rush is usually considered good. However, soda comes with a surplus of sugar, which is very unhealthy. Research identifies twenty to forty-five minutes as sufficient time for sugar to convert to insulin that in turn converts to fat, that finally results in an increased dopamine production stimulating the brain’s pleasure centres. Studies go on to show this final phase to be the equivalent of a heroin dosage.

Soda also causes the decay of teeth. An acid used as a preservative in the beverage dissolves the enamel in the teeth. The impact doesn’t stop there. The decay acts as an opening to many more infections and dental problems.

Excessive consumption of soda also results in bone loss. The phosphoric acid used in soda also absorbs calcium during excretion. On one hand, the loss of calcium results in osteoporosis and on the other, greater quantities of phosphorus results in kidney failure. Studies show that while kidney stones are more likely to impact obese Caucasian males, eighty percent of women contract osteoporosis.

Keeping Fit

While it is unlikely that one could completely undergo the cessation of alcohol and soda, it is advised that intakes be regulated. For some, this practice would result in the end of consumption, whereas for others it would slower the process of side effects caused by the beverages.

Finally, in the context of alcohol, diluted drinks are recommended. This ensures that the quantity of alcohol consumed is much less.

How to Assess Your Current Fitness Levels?

Most of us pride ourselves on having a healthy and strong body which requires no exercise or we consider regular exercise as waste of time and avoid it completely. However, the reality is that majority of people are unfit without knowing so and are susceptible to a number of diseases and disorders which can jeopardize their normal life anytime.

Whether you are overweight, underweight or just a little flabby, assessing your fitness level will bring out the truth about your physical condition and help you to understand whether any remedial steps need to be taken.

If you are already working out regularly, assessing your physical condition from time to time will indicate your progress or the lack of it. A few simple DIY procedures can help determine your fitness level.

Measure Your weight

Your body weight is an important indication of your fitness level. It is a good practice to take your weight periodically on a weighing scale and enter the value in a chart which you maintain and update on a regular basis.

The chart should also contain your height so that you can have an idea if your present weight is ideal when compared to your height.

Although several other physical factors like physical activities, your cholesterol level, age, gender or medical conditions play an important role in determining your ideal weight, this chart is a good indicator if you are overweight, underweight or weigh normally.Fitness

Measure your BMI

Another way of measuring your current fitness level would be to calculate your BMI scores. BMI or Body Mass Index is used to categorize people according to their weight and you can use a BMI calculator to see where you stand exactly.

Search online for a BMI calculator from a trusted site and enter your weight and height in the boxes earmarked for them to see your BMI value. However, adult BMI calculator is not applicable for children and teens for which you need to look up a separate calculator specifically for them, which takes into account their age and gender.

You can consider yourself fit if your BMI score is between 20 and 25. It is a healthy practice to check your BMI from time to time to assess your condition and stay within the normal range.

Go for a Walk

To assess your current fitness level, take a brisk walk for one mile and check the time it takes you to complete the distance. If you can cover the mile within ten minutes, you can consider yourself fit and healthy. However, if you are panting and take much longer to complete your walk, you need to work towards improving your fitness.

Calculate your Resting Heart Rate

Your Resting Heart Rate (RHR) is also a good indicator of your fitness. It is the rate at which the heart beats per minute when your body is at rest. Take your RHR reading immediately after waking up in the morning before performing any physical activity.

Locate the radial pulse on the wrist and count the beats for one minute (sixty seconds). Take the first beat as zero reading. A lower RHR value indicates a higher fitness level and an RHR of 60 or lower is considered good.

Measure your Waist-Hip Ratio (WHR)

Your waist-hip ratio will also indicate how fit your body is. This ratio determines the distribution of fat around your waist vis-a-vis the girth of your hip. For women, a WHR of 0.8 or less is good while for men, the ideal ratio should be 0.9 or less.

In order to evaluate your WHR, measure your hips at the buttocks (where your hip is widest) and then measure your waist at its narrowest point. Divide the waist measurement by the hip measurement in order to know your WHR ratio.

Assess your Flexibility

The flexibility of your body will also indicate how supple and strong you are. Sit on the floor with your legs outstretched in front and put a yardstick in front.

Put your heels at the fifteen inch mark and bend forward to try and touch your toes with your fingertips. See how far you can reach out comfortably.

Do some Vertical Leaps

Vertical leaps, whether done standing or in a squatting position, will indicate your body’s agility and the ability to respond quickly to situations. Stand against a wall, raise your hands and mark the spot where your fingertips touch the wall. You can also squat on the floor, stretch your hands overhead and similarly mark the spot on the wall where your fingertips touch against it.

Next, smear some chalk or ink on your fingertips and jump as high as you can (whether you are standing or squatting) and let your fingertips touch the wall again.

Measure the difference between the two marks to get an indication of your fitness level. A reading between 50cm and 60cm for men and 40cm and 50cm for women is cons

Your Health and Your App – 4 Reasons Why it’s Good to have an Health App

People nowadays cannot function without their mobile phones. They use their phones in almost every transaction. They can easily communicate with someone – either from a few step away or with a large ocean separating the two parties. The mobile also offers different methods of communication – one can call, text, send an email, send a video or sound In a matter of seconds.

With the evolution of the mobile phone came the emergence and the proliferation of application (more commonly known as apps). Apps can be of many kinds – from sheer function to enjoyment. In addition, there are also apps, which are targeted to health-conscious people.

There are many kids of health-related apps. They can be categorized as tracking apps, calculator apps, recommendations apps (for diet and nutrition),  apps for physical workout, medication and diagnosis apps (reference guide-style), relaxation, mediation and inspiration and specialized health apps (women, students, for kids,  people with certain kind of illness and the like).

Here are benefits of downloading a health app to your phone:

  1. Health apps can keep you on your toes. Like many apps on the market, may health apps serves as daily reminder of your goal – to be healthy in one way of another. Whether it is an app that attempts to control your calorie count or tries to measure your heartbeat, these health – related apps helps you to mind your health.
  2. It is motivating. A health app reminder is not a Ghost of the Christmas Past. It is just a reminder, which you can ignore or do.  Also, it helps you motivate how far you are coming along and sometimes in some apps, how others are progressing in their goals.
  3.  It is convenient. Health apps are a convenient way to be reminded of your health goals. The app is downloaded to your phone, which can be carried anywhere and sued anytime. This is also a good reason for you not to slack off or excuse yourself of to being aware of your goals. In addition, the app is readily accessible as long as your hope has a battery life.
  4. You will either thank or blame yourself in the end. Your health app is only a tool, not the ultimate solution to your health problem. It can only do what it is designed to do. The rest is up to you and your actions .

Health apps are a great addition o the app market. Like any kind of tools, many people will find these apps very interesting, fun and convenient to use, educating and helpful.