Bodyweight Training with Push Ups

Are you beginning to hit a plateau because you’ve been doing the same workout forever? Studies show that the human body is very effective at adapting to change. This is why it’s important to always sprinkle a bit of variation into your training regimen.

To quickly add variation into your routine, I suggest you try bodyweight training. It’s an effective way to incorporate variation into your workout routine. A good example of a bodyweight exercise is the classic push up. But we’ve all done them and we know that they can get a little boring. That’s why I always like to work with various push up modifications to maximize my results.

To perform a proper push up, ensure that your body is completely in line from head to toe, that your feet are together and that your hands are just by your shoulders. Your head should be aligned with your body as well – you should not be looking up. To perform a full repetition, start with your arms fully extended and lower yourself down until your chest is an inch off the ground. Then push yourself back up into starting position.

There are numerous variations you can use to shift focus from one muscle group to another. Let me give you an example. If you place your hands close together underneath your chest, you are placing greater emphasis on your triceps forcing them to work harder. However, if you place your hands past shoulder width, you are transferring the emphasis onto the chest muscles.

Another great way of adding variation to your push up routines would be to utilize some simple fitness tools. Two that are particularly effective are push up stands and bosu balls. Push up stands are great because they keep your wrists aligned in a safe position the whole time. They also allow for more stress to be placed on the chest because they provide you with a deeper lowering phase. Bosu balls are perfect for challenging the stability and balance of your upper body. There are some great tools that can really spice up your push up variations .

If you really think about it, there are tons of variations you can come up with.

If nothing else, then remember to always stay two steps ahead of your body. Keep it guessing with unique variations to your exercise routine. If you never let your body adapt, then you will never experience plateaus and minimum gains.

If the concept of bodyweight training has sparked some interest, then I highly recommend you check out my extensive list of push up exercises you can immediately incorporate into your routine for fast results.

Fitness and Weightlifting Safety and Weightlifting Tips

Whether you’re a physical fitness fanatic, body builder or powerlifter, or simply looking to improve your sports performance- safety should be the cornerstone of your training program.

These particular weightlifting safety pointers are applicable regardless if you train effectively at home, a health gym, a high school weight training room, or perhaps in the bowels of a body building gym. Just before you pick up that barbell or dumbbell, or alternatively park yourself upon that next piece of training equipment- you ought to understand the basic safety aspects associated with weightlifting.

With the exercise world constantly reforming and evolving, and sports athletes frequently fine tuning his / her training, the one thing that should always remain steady is safety. We do not simply mean for yourself, but for others working out around you. Follow these basic suggestions for weight lifting and exercising safer and minimizing the chance of injury to you or even other individuals training with or near you.


– Ensure that the apparatus you use is in excellent working condition.

– Employ correct lifting methods when you are relocating weights around the room, and constantly be aware of other athletes near you to ensure you don’t interfere with their safety expectations or even cause them personal injury.

– Make sure pins are actually secure in your piece of workout equipment prior to every single exercise, and also safety rungs or catches will be in location and correctly located to be effective should you suffer a loss of command of the weight(s).

– Be sure that there are no obstructions in your weightlifting space.

– Wear suitable footwear to assure support, balance as well as good footing especially during the performance of each exercise, in addition to safeguards for your toes and feet.


– Most of the people ought to hold back until they are typically at least 14 years of age prior to trying the major lifts, such as squats, deadlift, not to mention the flat bench press. At 14, the vast majority of athlete’s physiques are generally fully developed enough for these types of compound exercise movements. The main lifts could very well produce injuries for those who lift heavy loads without proper form in addition to the assistance of spotters, particularly when parts of your muscles may not be mature amply to properly recuperate from preceding sessions.

– Find a trainer who could help you understand how to execute the workouts correctly. High-quality form is one of the most essential solutions to avoid personal injury. A high school coach or sports instructor can aid you. If a university is situated in your town, the strength trainer for those athletic organizations may be able to provide you assistance or even suggest some other trainer. Guides, Digital video disks and videos might help, although very little is better than individual training from a properly accredited mentor.

– Warm-up and also cool-down for each workout. Your warm-up session before resistance training should consist of stretching exercises, a little light calisthenics and/or aerobic exercises to warm up your muscle tissues with sufficient bloodflow. Once you start any weight training exercise, employ small quantities of weight to start with after which you’ll improve to more heavy weight loads. Light stretching out and extra aerobic work are important during your cooldown to purge your muscle tissue of waste byproducts built up during your demanding exercise routine.

– Before undertaking an exercise, be sure of correct technique. Your success in training depends to a large degree on the proper technique of the exercises. In case you are undertaking a physical exercise for the first time- work with a light amount of weight while focusing on your form and technique first, prior to working with serious amounts of weight.

– Always use additional protection gadgets like: safety gloves, lifting belts intended for heavy lifting, wrist/bar straps to assist with grip, and perhaps joint wraps or braces meant for weak or recovering joints- usually small of the back, elbows, knees wrists or ankles.

– Do not lift heavy weight loads without having spotters, safety racks or Smith-type fitness equipment that will control or isolate the weight in the event you should suffer a loss of command or endure a personal injury during the exercise.

– Do not move more than you are already aware you are able to lift safely as this might harm to yourself or other people surrounding you in the event you should lose command of the weight(s).


– Always assume perfect lifting form. When ever lifting free weights from the floor, ensure that the feet are near to the workout bar, your hips lowered in the squat stance, the head is forward, additionally the back is straight. Consistently lift aided by the legs and not the lower back.

– When you are doing resistance exercise movements, you should always manage the movement of the weight during all phases of the lift. This simply means having control of the movements when working along with gravity as well as against gravity.

– Use as much weight as you possibly can without sacrificing the right technique. The actual technique is of great importance in every training being performed in order to effectively work the exact target muscle tissues, and advance towards heavier weight resistance.

– Do not “‘cheat'” on your technique just to exercise with heavier weights than you can properly and safely manage because this could cause injuries and also negate the emphasis on that muscle group by simply recruiting other non-targeted muscle groups to help assist in moving the weight.

– Adopt an ideal progression of weight advancement for each exercise. Resist the temptation to see exactly how much you can lift. When an excessive emphasis is put on the actual amount of resistance used, the end result is almost always a reduction in form and quality technique, and then as a result- safety.

– Free weight must not be moved on the rebound, or “bounced” off of your body. Be in command and also lift through the total range of motion. The weight should be controlled and moved properly and slowly but surely with a clear pause and muscle flex on the work stage in all movements, and towards the end or start off position.

– Do not inhale-exhale quickly or simply hold your breath at the time you lift heavy loads. You could faint and lose control of the weight load. Gently breathe out slowly and controlled while you execute the lift.

– Give full attention to all your physical exercises while performing them and the exact muscles you will be working. You should not maintain a discussion simultaneously. Do not simply “go through the motions”- you must keep concentration on safety when executing the exercising movement.

Physical fitness along with weight training are not just good to your body, but to your life. Being in prime physical health will not only help extend your life- it could actually make every day life more fulfilling as well as productive. We now only wish you all the luck with the fitness goals you set for yourself, and all of the benefits of not only the goals themselves- nonetheless the health benefits along the path to some of those ambitions at the same time.

NOTICE: Lifting weights could cause serious personal injury or perhaps death to yourself or even people training close to you. Always consult your physician for approval before beginning any kind of workout program.

Find out more about fitness, then visit 10BuckFitness’s site on how to choose the best fitness workout for your needs.

Weight Lifting Safety Tips for Fitness, Bodybuilding and Sports Performance

One of the most important aspects of your fitness or bodybuilding program- regardless of your level of training or the type of training that you perform- weightlifting safety. Whether you’re a fitness enthusiast, bodybuilder or power lifter, or just looking to increase your sports performance- safety should be the foundation of your training program.

The accompanying weightlifting safety pointers apply whether you workout in your own home, a fitness club, a college weightlifting area, or perhaps in the bowels of the best muscle building gym. Just before you pick up that barbell or perhaps a dumbbell, or perhaps park oneself on top of that next piece of training equipment- it is best to become acquainted with the fundamental safety aspects connected to weight training.

Meanwhile with the exercise universe continuously transforming and growing, and athletes continually fine tuning their exercise, the one factor which should certainly remain constant is safety. We don’t only recommend for you, but for other people working out around you. Follow these basic recommendations with regard to lifting weights as well as working out safer as well as reducing the risk of injury to you or maybe others training along with or close to you.


– Make certain the apparatus you utilize is actually in good working order.

– Implement proper weightlifting practices when moving weights throughout the room, and constantly be aware of other athletes around you so that you don’t interfere with their safety needs or cause them personal injury.

– Confirm that pins are actually secure in the machine prior to each and every lift, and the safety rungs or catches will be in position and properly located to work should you suffer a loss of handling of the weight(s).

– Ensure that there are no items in the way in the weightlifting area.

– Wear suitable shoes to assure support, steadiness and good grip throughout the entire performance of each and every exercise, along with safeguards for your toes and feet.


– The majority of people will need to hold off until they are at least 14 years of age before trying the main exercises, for example the squat, dead lift, as well as the bench press. At 14, the vast majority of athlete’s bodies are usually fully developed enough for these compound exercises. The main lifts are likely to produce personal injury for those who exercise with serious weight loads without correct technique as well as the assistance of spotters, particularly if parts of your muscles end up not being rested as much as necessary to adequately recuperate from previous training sessions.

– Consider a trainer who could help you learn to perform the exercises properly. Good form is among the most essential ways to avoid injuries. A high school coach or athletic trainer can aid you. If a college is situated in your town, the strength coach for the athletic teams may have the know-how to give you guidance or even suggest an additional coach. Guides, videos and training videos may help, although practically nothing beats personal coaching from a properly certified coach.

– Warm up and also cool down for every training session. Your warm up procedure prior to weight lifting should include stretching routines, a little light calisthenics and/or aerobic exercises to warm up your muscles with adequate blood flow. When you begin each weightlifting exercise, use small amounts of weight to start with after which you’ll improve to heavier weights. Mild stretching and extra cardiovascular work are also important during your cool down to purge your muscles of waste byproducts accumulated in the course of your demanding exercise routine.

– Before getting to performing a physical exercise, be sure of good technique. Your success in working out depends to a large amount upon the proper technique associated with the exercises. If you are executing an exercise for the first time- use a light amount of weight and focus on your form and technique to start with, before going to utilizing large amounts of weight.

– Use additional safety products like: safety gloves, lifting belts with regard to heavy lifting, wrist/bar straps to aid with grip, and even joint wraps or braces intended for fragile or recuperating joints- usually small of the back, elbows, knees wrists or ankles.

– Never lift substantial weights without spotters, safety racks or Smith-type fitness equipment that are able to control or isolate the load in the event you should lose control or possibly sustain a physical injury during the range of motion.

– Don’t lift more than you know you can lift safely as this could injury to yourself or others around you if you should lose control of the weight(s).


– Make sure you assume proper weightlifting form. When ever moving free weights from the floor, make certain that your feet are in close proximity to the exercise bar, the hips lowered down in a squat form, the head is up, and also the back is in a straight line. Make sure you lift aided by the legs and never the lower back.

– When performing resistance exercises, you should always control the motion of the weight during all phases of the lift. This means having control of the movement when working with gravity as well as against gravity.

– Work with as much resistance as you possibly can without sacrificing proper technique. The technique is of great importance in any exercise being implemented to correctly work the target muscles, and grow in the direction of heavier weight resistance.

– Never “cheat” with regards to your technique just to exercise with heavier weight loads than you are able to correctly and safely manage as this might lead to personal injury or negate the emphasis on that muscle group by recruiting various other non-targeted muscles to help assist in moving the weight.

– Adopt a proper progression of weight advancement when it comes to each individual exercise. Refrain from the temptation to determine exactly how much you are able to lift. Whenever too much focus lies on the actual amount of weight being used, the end result is nearly always a decrease in form and quality technique, and then as a result- safety.

– Weight should not be moved on the rebound, or “bounced” off of your body. Stay in control and lift through a full range of motion. The resistance should be controlled and moved smoothly and slowly with a definite pause and muscle flex at the work end of all movements, and at the bottom or start position.

– Don’t breathe in and out quickly or hold your breath when you lift heavy weights. You may faint and lose control of the weights. Breathe out slow and controlled when you perform the lift.

– Concentrate on your current exercise movements whenever performing them and the exact muscle groups you are working. Don’t maintain a conversation simultaneously. Don’t just “go through the motions”- you must maintain focus on safety while performing that actual exercise activity.

Fitness and weight training are not only beneficial to your body, but to your life. Being in top physical condition can not only help extend your life- it can make every day life more enjoyable and productive. Good luck in the fitness goals you set for yourself, and all of the benefits of not just the goals themselves- but the benefits along the path to those goals as well.

PLEASE NOTE: Weight lifting can cause serious injuries or perhaps loss of life to oneself and even people exercising close to you. You should invariably seek advice from your physician to get approval before starting up any sort of exercise program.

Michael Gajor, writer and trainer for 10BuckFitness with 25 years of experience. If your workout program is giving you the same depressing results- visit 10BuckFitness for their workout program downloads- right to your desktop. They have re-invented the fitness world with these workouts for fitness, Sports Performance, and bodybuilding.

4 Exercises That Will Balance The Look Of Your Body

There is an endless array of exercises out there. And it seems as though each expert has a different opinion as to which exercise is best for the desired result you are looking for.

The bad news for you is that unless you are an expert in the field, it may be extremely difficult to separate fact from fiction.

As a result, I am going to reveal some of the best exercises for changing different regions in your body.

Without further ado, here are some top level exercises for the desired change:

1. Bigger pecs: Everybody loves doing bench presses. In fact, some hardcore gym rats will bench press multiple times per week-not very good for the shoulders! If you want the best development, however, I recommend doing dumbbell presses.

2. Wider lats: In other words, a wider back which creates the illusion of a smaller waist. Now a lot of gym goers like doing pull downs to the rear of the neck. Pull downs to the front of the neck, however, are much more effective at building wider back muscles. Furthermore, they are much healthier for your posture.

3. Broader deltoids: Lateral raises work for this effect. However, pressing dumbbells overhead is a much better movement to create what you are looking for. And you can also use more weight which will further help with growth.

4. Bigger quadriceps muscles: Most people looking for bigger quads will do regular back squats. The problem with this, however, is that regular back squats target the hamstrings and glutes. If you want to increase the size or definition of your quads, front squats are the way to go.

There are lots of exercises in the magazines, exercise books and online publications. The key here, however, is to not get paralyzed from over analysis.

The best approach here is to start doing these exercises as soon as possible and figure out which ones do the best job at changing your body. You see, taking action sooner rather than later is key for the fastest results.

Author Katherine Crawford, an exercise expert and former arm fat sufferer, instructs on how to get rid of flabby arms. Figure out how to get sexy and toned arms by exploring her website on how to tone arms now!

Workouts That Will Build Your Stomach Muscles & Arms

Toning your arms and abdominal muscles doesn’t have to mean a trip to the gym. Several exercises are available for you to do at home, with or without weights. Remember that even if you’re working out at home, proper form is critical to protect yourself from injury. In addition, listen to your body to avoid overworking any area.


Push-ups provide a workout to your chest, shoulders, arms, back and core — the muscles that make up your torso. In addition, since they don’t require additional weight, they are easy to use as a home exercise. You can work up to a full push-up on your toes, if you’re just starting out, by starting out on your knees. If you’re already strong or looking for a challenge, try completing a push-up with your toes on a low bench or step. To complete a push-up, lie face down on the floor. Place your hands one hand-span wider than shoulder-width. Brace your core by tightening your abdominals and drawing your shoulder blades back and down to avoid hunching. Push up onto your toes or knees, as you prefer, fully extending your arms. Keep your body completely aligned and descend again until your upper arms are parallel to the floor. Repeat as you can.

Bicycle Crunches

Bicycle crunches enable you to work not only the main part of your abdominal muscle, the rectus abdominis, but also the obliques, the muscles that run on either side of your torso. To complete a bicycle crunch, lie on your back with your hands resting behind your head. Bend your knees, feet flat on the floor. As you raise your shoulder blades off the floor, rotate so that your right elbow is crossing over your torso. At the same time, bring your left knee toward your elbow and extend your right leg straight out. Don’t touch the floor with your right leg and be careful not to pull on your neck. If you find you can’t extend your leg without your back arching, extend your leg 45-degrees or higher to avoid injuring your back.


The front plank focuses on strengthening your core muscles, both front and back. In addition, it works your shoulders and gluteal muscles — the muscles in your bottom. To complete a plank, lie face down on the floor. Place your arms so that your elbows are directly under your shoulders when you lift. Tuck your toes, brace your core and lift so that you are resting on your forearms, elbows and toes. Keeping your core braced and hold for 30 seconds. Add more time as you gain strength.

Triceps Dip

The triceps muscle runs down the back of the arm. Isolating it to strengthen it at home requires the use of a low step or stable bench or chair. Sit in front of the bench, keeping your bottom close to the bench. If your triceps are strong, extend both legs in front of you. If you are new to dips, bend your knees. Place both hands at the edge, facing forward, and lift up so that you are resting on both hands and both feet. Brace your core and lower your body, bending your arms straight back. Lift back up and repeat.

Come over to our how to get a flat stomach in 2 weeks blog.

How To Squat Better

Nobody likes to squat because it’s difficult. But this difficulty has a major payoff, it burns a lot of calories and by extension body fat.

The bad news is that the squat can become your worst enemy when done incorrectly.

So here is how to enhance your squatting:

1. Go beyond parallel: If you only go half way down, you won’t activate as much muscle and there is more risk for your lower back. However, if you do go all the way down you have to use perfect form and your back won’t round out.

2. Use a belt: Ignore all the talk about weight lifting belts making your core weak. As long as you don’t wear a belt all the time, you will be just fine. And using a belt is a great way to increase stability within your lower back.

3. Don’t just focus on back squats: Doing back squats all the time will lead you to adaptation and eventually, a plateau. You have to mix things up here. And a good way to accomplish this is by alternating between back squats and front squats.

4. Do lunges: Don’t do lunges at the beginning of your workout, do them towards the middle. They do a great job at activating your glutes and hamstrings which in turn will help you squat more. The key with lunges is to go deep.

5. Exercise your core: A weak core will make squatting heavy weights very difficult. You see, your core muscles stabilize your trunk when you are squatting. An instable trunk will have you moving from side to side.

6. Avoid an excessive upright posture: If you puff your chest up too much while squatting, you can injure your lower back. This happens because the arch in your lower back will be exaggerated. So keep a neutral posture while not letting your back round out.

Squats are really effective for increasing caloric burn. So make sure you start squatting today and implement these techniques.

Author Katherine Crawford, an exercise physiologist and former arm fat sufferer, instructs on how to do arm exercises for women. Unearth how to get sexy arms by exploring her website with advice on how to lose arm fat now!

AB Shaper Pro Exercises

The abdominal muscle group consists of the transversus abdominus, the rectus abdominus, the external oblique muscles and the internal oblique muscles. The deepest muscles inside of the abdomen are considered the “core” and are responsible for bodily balance and stability. Exercises such as the basic crunch can help to develop the abdominal muscles and decrease fat around the midline. The AB Shaper Pro is made by Weider and is available in fitness stores and online.


The AB Shaper consists of a curved pad with U-shaped handles. To use the device, sit on the pad and hold on to the curved handles while performing ab exercises. Your head should rest on the supportive padded headrest. The manufacturers of the device claim it reduces neck strain during abdominal exercises and provides a more effective workout in a shorter period of time. According to “Popular Mechanics,” the device does reduce neck strain when compared with a basic crunch performed without the device. A study published in “Medicine and Science in Sports and Medicine” in 1999 found only a slight difference in the effectiveness of ab exercise devices when compared to standard ab exercises.

Beginner Exercises

Always stretch before beginning your exercise routine. To perform beginner exercises on the AB Shaper, start with the basic crunch. Lie on the mat and place the feet flat on the floor with the knees bent. Hold on to the handles and curl the AB Shaper forward to a 45-degree angle. Lower and repeat for 10 to 15 repetitions. Next target the lower abs by performing 10 to 15 reps of a basic crunch with the feet raised one inch above the floor. Finish by targeting the side obliques. Bend the knees to one side and perform five to 10 reps of a basic crunch on one side before switching to the opposite side.

Intermediate Exercises

Practice intermediate exercises when the beginner exercises are no longer challenging. Try a raised knee crunch to target the upper abs. Bring the knees into the chest and perform 10 to 15 reps of a basic crunch. Modify the exercise by placing your feet on to a chair. Next, start with your feet flat on the floor with the knees bent. Perform a basic crunch and bring the knees into the chest. Return the upper and lower body to starting position and repeat for 10 to 15 reps. Finish with a twisting oblique crunch. Bring both knees to one side with the legs one inch off of the ground. Perform five to seven reps before switching sides.

Advanced Exercises

Move on to challenging advanced exercises after you have mastered the intermediate exercises. Pratice an “L” crunch by raising the legs straight up into the air. Perform a basic crunch as above but keep the legs in the air the entire time. Next, move on to an advanced raised-knee crunch. Extend the legs out in front of you one inch off of the ground. Perform a crunch and bring the knees into the chest. Release and straighten the legs out once more keeping them above the ground. Finish off with an advanced twisting crunch. Start with the legs extended and just off of the floor. Perform a basic crunch and bring the knees towards the upper left side of the body. Lower the upper and lower body and repeat to the opposite side. Perform 10 to 15 reps of all advanced exercises.


Using only an AB Shaper will not give you six-pack abs. The exercise device should be combined with a healthy diet and a well-rounded exercise plan that includes cardiovascular exercise and strength training. Consult your physician before you begin any exercise program.

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Six Pack Abs Plan

Everyone knows as you age your metabolism starts to slow down. Fat build up and shows up in all the wrong places. This gives you a very undesirable look. Many times as people age they become less active. This means fats become stored easier because there is very little activity to burn them. If you are lucky your only problem will be your waist, more known as love handles.

The problem for most people is more complex and goes down to your tummy. These belly fats can cause problems with digestion and even getting clothes to fit. For men, they usually gain fats in the midsection, while for women, it is worse. because it will be all over their body, midsection, waist butt and thighs. Having a flat stomach nags many women. For men, having six pack abs is the goal. Great looking abs not only makes us look more attractive, it also cuts risks of health problems related to excessive fat.

The question is what do you do to lose fat, especially in the belly and waist. Will you have to do painful workouts with lots of repetitions? Do you use those gadgets advertised on TV infomercials? Do you take diet pills and supplements to slim down. You must ask yourself are they working? Have you tried those spot reduction fat solutions?

What happens after I used these products? Somehow, did they manage to slim you down a bit. But never gave you the results you were looking for. If you are not doing the correct things, these products or machines may be effective on a temporary basis only. It’s best to get a permanent solution.

Is It Possible?

It is possible to keep off love handles and belly fat permanetly as long as you do the right things.


There are many approaches to weight loss. Some may give effective results initially while others never give results. If you use exercise with regular weight training, cardiovascular exercise and proper nutrition in your lifestyle, it is possible to keep those fats off your body, and it will be much simpler to keep a great waist and rock solid six pack abs.

What Should I Do?

Cardio exercise will help burn fats faster while weight training is the way to build muscle not only on the stomach, but on the muscle groups of your whole body. Eating healthy and avoiding starvation diet programs will help keep our energy level high. Weight training is essential to builld and define muscle. You will burn fats faster. As you build muscle you increase your metabolism. You will burn fat around the waist and belly and most important on all other parts of your body.

Doing the three things mentioned earlier will give effective results which are realistic for you. When you start seeing results on your body and your goal of six pack abs, it will make you love your new routine.

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Why Losing Weight Will Enhance An Attractive Face

Do you know that you naturally employ a more attractive face hidden under that stubborn layer of fat? When you’re overweight or obese, you lose a lot of the features that creates the face unique and strong. Take the time and evaluate a number of the prettiest and handsome celebrities, models, athletes, and you should observe that they all have relatively low weight. Staying lean enhances their face. In case your present unwanted fat levels are so high, the face will disclose it in an unfavorable way. A chubby neck may seem to match the facial area while your jaw line and cheekbones are hidden in the body fat. A bad thing![I:]

Staying Lean Is The Ultimate Life Insurance

I know a lot of people will be able to identify with this because I see it everywhere. I don’t know of anyone that likes it, but so many people carry it. So what is it??? Aaahhh the “double chin.” Having a pudgy face is one thing, but adding the double chin is dreadful. So do you want to make sure you never get that awful face accessory? This is what I call having “lean insurance.” Work to stay lean and fit for the rest of your life will “insure” you from developing a double chin.

Gravity Is The Enemy Of A Double Chin

Should you continue to keep allow extra excess fat take hold of your whole body, gravity will eventually have its way on hand. Over time the added fat for your face, neck, arms, belly, legs, etc will sag at a faster rate. Don’t provide it with that extra foot hold. Staying fit throughout every season will allow you to keep youthful appearance for that weeks stretch of time. Take into consideration your high school graduation days when you had that attractive face! I don’t often mention the university days because that is usually the time where the majority of people are busting out of their clothes.

You Can’t Fool Me With That Face

I don’t know too many people that understand this, but did you know that your face and abs are almost in direct correlation? Looking at someone’s face is a dead giveaway to the state of their abs. If someone has a pudgy face with a blurred or almost absent jawline, I can guarantee you they don’t have a toned six pack. It is nearly impossible to have a chubby face and be in phenomenal shape. This is why I can instantly look at someone’s face and be able to determine if they have low body fat.

Style And Fashion Is Sacrificed With Excess Weight

Whether you could have 50+ pounds to shed or simply just 10 pounds, an attractive face is under that fat. Take into consideration some very nice things keep you motivated to shed it. Let’s take style and fashion as an example. When someone is lean there is a certain “hipness” in their mind in relation to style. They could wear and “rock” certain clothes that heavier people can’t pull off. And this also applies to hairstyles. Lean men and women may go crazy using hair that will somehow pull it off. An obese person does exactly the same, it just looks odd. For example let’s talk about bald guys. For individuals who shave their heads, a chubby face will make you appear as if the Potato Head man. Meanwhile, a slim guy that has a shaved head can certainly still have a very certain “GQ” browse them.

Did you know that you have a much more attractive face once you lose the unwanted weight? Adam Johnson has instructed people drop the unwanted fat to reveal all those beautiful faces.

Using Leg Raises To Build Abs?

Everybody wants tight, toned abs, and exercise is the only way to get them. Of course, nobody will be able to see the results of your hard work if your abs are covered with a layer of fat, so be sure to watch your diet and burn fat with cardio workouts. The other half of the equation is to simply work your abs.

Your Abs

The “six pack” muscle is called the rectus abdominis, and it runs from your diaphragm to your pelvis. Contrary to popular belief, there is no “upper” and “lower” ab muscle, although there are exercises that target the rectus abdominis from different angles. Beneath that lies the transverse abdominis, also called the “deep abdominals,” which requires a completely different sort of exercise. On either side, the obliques run from back to front and support you when you twist. Toned obliques require yet another type of exercise, but working them will nip in your waist from the sides.

Lying Leg Raise

The lying leg raise, also known as the reverse crunch, is done by lying on your back with your legs in the air and pulsing your legs toward the ceiling. Done this way, the move targets your rectus abdominis from the bottom end, but adding a crunch with your upper body works the whole muscle. If you begin with your legs about 6 inches from the floor and your arms overhead, then contract your abs to raise your legs and your upper body at the same time, you target your deep abdominal muscles, or the transverse abdominis. A similar move can be done while lying on your side to target the obliques, but don’t attempt it unless your core is already strong. Otherwise, it can strain your lower back muscles.


If you find the lying leg raise too difficult, there are plenty of exercises you can do to work up to it while providing a good workout for your abs. You can try doing lying leg raises with your knees bent, for example, which condenses the weight of your legs closer to your body, making them easier to pull up. You could also hang from a pull-up bar and lift your legs out in front of you, or even just tuck your knees to your chest. All of these moves target the rectus abdominis in the same way, without being quite so difficult and placing such a strain on the back.

Don’t Forget Your Obliques

Of course, no ab workout is complete unless you work your obliques. Unfortunately, the lying leg raise simply does not target those muscles because the movement is done square in front of you and there is no twisting or rotation involved. You can alter the lying leg raise to incorporate the obliques, though, with the use of a medicine ball. Keep one next to you, and do the version of the lying leg raise where you raise your upper body as well. At the peak of the move, when everything is up, twist from the waist to pick up the medicine ball with both hands, touch it to the floor on the other side of you, and return it to its original position before you lie back down. It adds a whole new element to the exercise and makes it much more difficult, but the results will be worth it.

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