Tag Archives: flat stomach

Flat Abs Video

Posted by Doug Doug 30,January 2011 Leave a comment

 

Perform each exercise accordingly:

beginners: 5-10 reps or 30 seconds   Advanced 15-25 or 1min     Very Fit  30-50 reps or 2 min

jump rope will be 1 min beginner                2 min advanced                     3-5 min very fit       

circuit beginner : 1x                          advanced: 2-3x                   very fit:3-5x   add sprints

Perform each exercise as stated above from top to bottom and then circuit (repeat).     

FREE Flat Ab Session exercises:
x ankle crunches
deep pulse crunches
toe reaches
bicycle

add to above video:
push up variation (see video) click here
jump rope 2 minutes or jumping jacks if you can’t jump rope
Down ups (birpies)

Train for a career in the health field with Penn Foster,click here

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You don’t want Madonna Arms?

Posted by Doug Doug 21,January 2011 Leave a comment


Don’t worry because unless you’re working out 2 plus hours a day, eat a strict diet which has no refined foods, dairy or under 1000 calories a day then most likely you won’t get them.  However, if you do want that lean, feminine look without lots of veins and ultra cuts then you still need a clean diet, lots of cardio and a calorie deficit that makes you feel a little hungry.  Yes, you heard right.  A complete body change requires a strict fitness regime and diet.  Of course, unless your genetically gifted then you’ll have to do a little more than cutting back on food.

However, look closer.  Most women who were able to get lean and right back into shape quickly  in their 20′s find it harder in their 30′s and early 40′s.  What happens?  They get skinny fat.  Skinny in some areas but still look overweight or not in great shapein other areas.  So, what does this have to do with lean arms?  Well, you need to just stick to getting lean and your arms will start to become lean.  Then just reshape them with certain exercises and there you go, lean arms.

My recommendation:

1-3 months of 5-6 days of a healthy lifestyle that incorporates:

  1.  intense cardio: (hills, dancing, sprints, long runs or walks, speed rope, stairs, boxing, kickboxing)
  2.  body weight and resistance exercises: (push ups, Plank on hands, assisted pull ups, rope, sledge hammer on tire , sand bags, climbing rope, gymnastics, power yoga, boxing bag work, incline sit ups, hanging leg raises (abs), medicine ball press lying down for triceps, tricep bench, assisted dips, band curls for 30-60 seconds, tricep kickbacks light weight 30-50 reps
  3.  Diet:  try to eliminate dairy or at least limit to 1/day…take a multiple plus calcium complex.  Stay away from lots of oils, dressings and uncessary foods that will add extra calories.  Refrain from foods that are processed, high in sodium, contain white sugar and/or starches.  Drink lots of water, fill your plate with organic greens, fruits, small amounts of nuts, 1-2 small portions of carbs (brown rice, quinoa), 2-3 ounces of lean protein 2x/day.    Try juicing and adding a hemp protein meal in exchange of 1 meal.  I think an egg or egg whites are key to getting lean.

Note: even healthy foods have calories so try to figure out how many calories your body needs to reach your goal.  Safe bet would be for most a 1200-1600 calorie diet.

Oh ya, if you start looking like madonna then go grab a pizza or two.  :)

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You don’t have the time or cooking skills to diet?

Posted by Doug Doug 17,January 2011 Leave a comment

I have so many clients say that they have no time to make healthy meals, research healthy recipes and actually have the skills to make healthy food taste good.  So, here’s a solution for finding time and a quick solution to keeping your sanity.

Answer:  Make your own Nutrisystem but make it better for you.

Go to whole foods and walk down the frozen aisle of natural foods to go.  There you go.  Pick 5 you want to try and make sure they have less than 10 grams of good fat (fat from unsaturated ingredients and oils from whole grains).  For those who are salt sensitive then make sure the salt  is  low to moderate.  Now, you can have these meals for lunch or dinner and you’ll know exactly how many calories you ate.  If your still hungry try drinking water before, during and after you eat.  Add a piece of fruit.

Now what?

Try to mix it up and have just one of these meals for variety once a day.  For the other meals, go for lean protein, lots of organic greens, fruit and a few raw nuts.  Oh yea, again….lots of water etc.

What if i crave desert?

Then go for what you like. Just find an all natural version, cut in half and make a commitment that you’ll only eat it once or twice a week.  Think about how much work it is to get into shape.  Is it worth those few minutes of pleasure?

My favorite brand of premade soups and frozen foods:

Amy’s.

By the way, go down the soup aisle of Whole Foods, Trader Joes’ or any other all natural food market.  Healthy broth (veggie or free range chicken) are a great way to cut calories and fill up.  You could even add more protein to them if you’d like.  I add broiled chicken all the time to frozen meals or soups.

Try this method out and send me a comment.  You’ll be surprised how effective and tastier it can be then just eating salad with protein.  Train hard and you’ll have a flat belly before spring.

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Partner Training for Abs.

Posted by Doug Doug 23,September 2009 Leave a comment

Circuit 1 :  Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2.   NOTE: 3x = repeat both exercises 3 times.

Beginners 5-10 reps     Advanced 15-25 reps      Very Fit 25-50 rep

  1. Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as  your performing the exercise you’ll have to adjust to same position due to the tendency to push back).  Pull your toes toward you.  This is best performed with the ball against a wall or your partners legs.  Your partner will hold your feet in position (toes flexed,pulled towards you).
  2. Make sure a mat or some type of padding is under your tailbone.  Next, place your fingers behind your ears on your head (fingers not locked behind your head).  Your elbows WIDE with slight angle.  Chin1-2 inches from your chest.
  3. Now, tighten your abs and perform a sit up until your chest touches your knees!  Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity.  IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from  your chest.  Don’t Let your head fall back.  Make sure you land in a CRUNCH POSITION.  This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
  4. Beginners may have to pull themselves up by pulling from the back of the leg with their hands.  Still keep chin down.

Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time.  Also, you can add another ab exercise  click here


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Send me a comment.   Would Like to hear from you.

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