ENHANCE NEWSLETTER
July 2008
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Washboard abs in five minutes per day!
One week to strong abs!
Six days to a six-pack!
Trim the waistline!
Get rid of belly fat!
Tight abs today!
With all of the headlines like the ones above, do you ever wonder if those programs really work? Can you really have a six-pack in six days and are we really able to have strong abdominal muscles in one week by following these programs that the Hollywood stars are raving about?
In order to have a strong, tight, washboard midsection, there is more to it than just reading about it and doing crunches. You have to:
- Perform exercises that workout the four muscle groups which make up the abdominal area
- Follow a disciplined, nutrient-rich diet
- Get regular cardiovascular activity
Here is a plan to get you started:
1.
Ab exercises: When we think of ab exercises, right away we think of sit-ups and crunches. Both are great, but they only workout one of the four abdominal muscles. In order to have a strong and trim midsection, all four muscle groups should be incorporated into the workout regimen.
Ab exercises: When we think of ab exercises, right away we think of sit-ups and crunches. Both are great, but they only workout one of the four abdominal muscles. In order to have a strong and trim midsection, all four muscle groups should be incorporated into the workout regimen.a.Rectus Abdominis - muscle fibers run vertically. The rectus abdominis is responsible for bending and stabilizing the trunk. This is the number one abdominal muscle exercised.i.Exercise: Modified Sit-Upsb.External Obliques – muscle fibers run downward on a diagonal. The external obliques are responsible for bending, twisting, and stabilizing the trunk. This muscle falls into the 2nd most exercised abdominal muscle.i.Exercise: Reach Backsc.Internal Obliques – muscle fibers run from the bottom, upward. Internal obliques are connected to the back muscles, so they play an important role in stabilizing the spine, rotating, and bending the trunk to the same side.i.Exercise: Side Crunchesd.Transverse Abdominis – muscle fibers run horizontally. Transverse abdominis is the primary muscle that stabilizes the spine by increasing the tension in the fascia. This muscle is the “Big Ticket” to strong abdominals and a healthy back. i.Exercise: Side Plank w/Hip Raise2.A Discipline Diet: Sorry, no more Ben & Jerry’s ice cream or late night cravings of White Castle. In order to have a tone & slim midsection we need to stay on our target and eat healthy.
A Discipline Diet: Sorry, no more Ben & Jerry’s ice cream or late night cravings of White Castle. In order to have a tone & slim midsection we need to stay on our target and eat healthy. a.Fruits & Vegetables – are loaded with plenty of antioxidants. Antioxidants are nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Fruits & vegetables are loaded with a good source of fiber. Fiber is a type of carbohydrate that the body can't digest. Most adult women should shoot for over 20 grams of fiber a day while men should shoot for over 30 grams. Great fiber sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans.b.Lean Protein – If you are leaning towards meat, try to stay with the white meat, like lean chicken breasts and turkey which are loaded with a lot of protein and little fat. If you choose red meat, try to pick lean, like 95/5 or 97/3. Also drain the extra greasy fat, the George Foreman Grill works the best. Fish is a great source of protein and packed with are essential fatty acids. A good chunk of salmon packs in about 40 grams of protein. Nuts are also a good source of protein. Be careful with nuts however, they are considered a power food, high in protein and fat. If your eating nuts, try to eat them as a snack, so ¼ of a cup to a handful should be plenty.c.Water - We’ve been told time and time again to drink six to eight ounces of water eight times a day. That is 48 to 64 ounces of water per day. Water is our body's principal chemical component, making up, on average, 60 percent of our body weight. Every system in our body depends on water. Water flushes toxins out of vital organs, carries nutrients to our cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Drinking water can help burn calories. Researchers found that drinking 16.9 oz of water increased resting metabolic rate by 25%, which led to 20 to 25 extra calories being burned in 60 minutes. Water increases calorie burning by diluting the blood that goes to the liver and by activating the sympathetic nervous system. (Journal Clinical Endocrinology Metabolism, 92: 3334-3337, 2007). If drinking other fluids, try to stay away from high sodioum and high sugar drinks, for they have empty calories we do not want. Try something that will help promote healthy metabolism, like green tea. Green tea has an antioxidant called EGCG that helps promote weight loss. You can also find EGCG in Nutrilite Concentrated Fruits & Vegetables capsules & Nutrilite Slimmetry both all natural supplements that promote healthy metabolism and weight loss.3. Cardiovascular Exercise: The American College of Sports Medicine and the CDC recommend that adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week. There are a lot of conflicting studies on what the best cardio workout to help get rid of fat is. Studies have shown that if you keep your heart rate between 40-50% of heart rate capacity, you are able to burn more fat. Other studies show that if you keep your heart rate around 65% of heart rate capacity, that caloric and fat burning is at its highest. What has worked for me and my clients is to have them participate in a cardiovascular interval training program. There are several styles and intensities of interval training but the bottom line is that interval training utilizes the body's two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy. The anaerobic system, draws energy from carbohydrates stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for endurance activities. Providing or attacking both energy-producing systems in your cardio workout will help you burn calories and fat quicker, while developing lean muscle.
Have questions or need help setting up a killer midsection routine?
Contact Mike at Enhance Personal Training & Athletic Performance, Inc. to start achieving your fitness goals!
Enhance works with clients to establish and accomplish fitness goals on all levels, from weight loss to athletic performance. General goals include losing body fat, increasing lean muscle mass, increasing range of motion, decreasing muscle fatigue, and weight management. All training is custom fit to the client and their specific goals.
Start your fitness program and start seeing results!
Personal Trainer: Mike Padua mike@enhancept.com 312.401.1169
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Enhance fat and weight loss with SLIMMETRY.
In a clinical test, SLIMMETRY users on a low-calorie diet lost an average of 5.4 more pounds total body weight and 5.6 pounds total body fat than those taking a placebo.
We all know that diet and exercise are crucial to weight loss and maintaining a healthy weight. But what if there was a product that could help you see results, sooner?
The weight (pun intended) is over! SLIMMETRY dietary supplement is shown to enhance fat and weight loss when used in conjunction with a low-calorie diet, and it comes with a lifestyle support brochure to help you commit to regular exercise and healthy eating. Take advantage of the handy tips and ideas to get the results you want, once and for all.
SLIMMETRY dietary supplement contains four all-natural herbal extracts that have been traditionally used in cultures around the world for their natural properties:
- Green Tea – EGCG is found in green tea and is used in a variety of natural weight-loss products. It is believed to support a healthy metabolism.
- Yerba Mate – Used to promote a feeling of satiety.
- Birch Leaf – Has been used to make a tea, while birch sap is believed to have tonic qualities in Belarus, Russia, the Baltic States, Finland, and parts of northern China.
- Coleus Forskohlii – Effective at aiding fat loss.
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Over a 14-week clinical test, people taking the formula behind the SLIMMETRY dietary supplement lost an average of 5.4 pounds more total body weight and 5.6 pounds total body fat than a control group taking a placebo. While both test groups were on a low-calorie diet, those using SLIMMETRY saw greater total body weight loss and more total body fat loss. Check out the results!
Average weight loss in SLIMMETRY and control subjects over 14 weeks.
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