With nearly 2/3 of the adult population in the US classified as overweight or obese, it has become a very rare occurrence these days to see virtually anyone with the six pack abs appearance that is so yearned for. Unfortunately, it seems that the masses still go about their quest for a sexy stomach in the least effective manner possible.
The fact is that typical crunches, sit-ups and side bends have almost nothing to do with truly attaining that flat stomach and sexy abs that everybody wants, but most struggle with. It’s true.
According to Mike Geary of Marlton, NJ, Certified Nutrition Specialist, Certified Personal Trainer (CPT), author of the internationally best-selling e-book, “The Truth about Six Pack Abs” and founder of TruthAboutAbs.com, most people are simply wasting their time with hundreds of crunches, sit-ups and other direct ab exercises while trying to flatten that stomach.
The real secret, says Geary, is in choosing exercises and workout combinations that stimulate the metabolism and give more of a fat-burning hormonal response, in order to more easily strip off the excess belly fat that is covering up those abs.
For losing belly fat to slim down that tummy much faster, Geary prescribes throwing the crunches out the window for the time being, and instead focusing on multi-joint full-body exercises that give you a much better calorie burn and metabolism increase. For example, exercises such as lunges, squats, mountain climbers and other similar exercises are much better for burning belly fat than ab exercises such as crunches or sit-ups.
Here’s an example of how these three exercises can be combined into a time-effective 10-15 minute workout that will blast that excess belly fat off of your abs faster than ever before and can be done right in your own living room:
Example Bodyweight Exercise Circuit
Take note of the time, or start a timer, then repeat the following circuit as many times as possible in 10-15 minutes
1. Bodyweight squats — 8 reps each set
2. Bodyweight lunges — 6 reps with each leg per set
3. Mountain climbers on floor — 30 seconds for each set
Take no rest between exercises in the circuit, and then rest 30 seconds after each rotation through the circuit. Keep repeating the circuit for 10-15 minutes straight. If you’re a beginner that never exercises, just go for only 5 minutes for the first week or two. For everyone else, try starting at 10 minutes for the first week, and slowly work up to 15 minutes of these high intensity circuits thereafter.
For some, a 15 minute workout might not sound like much, but this type of high intensity combination workout is guaranteed to be more effective than the typical waste of time abs machines and ineffective ab exercises. Bye, bye belly fat.
Exercise Descriptions
1. Bodyweight squats — Start with a foot stance slightly wider than shoulder width. Initiate the squat by pushing the hips back, and then squatting down until your thighs are approximately parallel to the ground. Then push yourself back up to the starting position. Important tip: always think about “sitting back” into a squat as opposed to just “squatting down”.
2. Bodyweight Lunges — Step forward with one leg at a time. Take a long enough step so that at the bottom of the lunge, your shin is vertical and your thigh is parallel to the floor. Alternate legs and repeat.
3. Floor mountain climbers — Get down into a pushup position on hands and toes. Quickly start alternating your legs by shuffling your feet in and out. Your knees will come in close to your elbows on each rep. Move swiftly. This is meant to be a fast paced exercise. Keep moving for the recommended time period (30 seconds each set).
This was just an intro to the full body philosophy of fat loss. The Truth about Six Pack Abs manual contains all levels of advancement from beginners to super-studs and bodyweight workouts to gym-based free weight workouts. In addition, the most important portion of the manual deals with nutritional strategies for losing body fat to achieve a low enough body fat percentage for visible abs.
The following page contains a free fat loss & metabolism raising report to help both beginners and advanced fitness buffs break out of their fitness plateau.
Mike Geary is also the founder of the website geared towards busy professionals looking for fast 4-minute dumbbell and bodyweight home workouts.
Electronic health records (EHRs) started as way for doctors to organize their records, make ordering more convenient, reduce repetitive tasks, reduce errors caused by bad writing and so on. However, the physician side of EHRs has been somewhat slow to catch on because of the huge barriers to entry, such as converting existing records, changing the way documentation gets done and the cost of implementing a comprehensive system. Recent government financial incentives are boosting acceptance of the MD office-based EMR.
On the consumer side, some of the same issues have hindered large scale adoption of EHRs. First of all, it takes a long time to input the information and secondly, the record is only useful if it is kept up to date, placing a lot of pressure on people to manage the information correctly. However, as technology has improved, especially with mobile applications that make it easy for the user to retreive and enter data, the use and value of EHRs for consumers has grown.
Most families keep some kind of health records, even if it’s just copies of medical reports. Unfortunately, that kind of recordkeeping isn’t all that helpful when you’re in a doctor’s office and you can’t remember when you got your last tetanus shot. Storing information electronically can improve accuracy, provide information where you need it, when you need it and allow you to analyze yours or your family’s health. But how do you choose a record keeping system to use?
Frankly, we think that there’s still quite a long way to go in this area and none of the record keeping systems do everything that we’d like. But, there are some excellent programs out there. We have selected twelve recordkeeping systems that we liked the most and explained why we think so.
(1) HealthVault
Microsoft has made a huge investment in their personal health record program and it shows. Their system offers an extensive recordkeeping system, the opportunity to create family records and links to many other applications that enhance the value of your information. Through HealthVault’s “ecosystem” of connected, patient-friendly applications, you can store copies of your health records; upload information from health and fitness devices; provide information to your doctor, coach or therapist; and access products and services. We think that Microsoft is leading the pack in this area.
We love the device integration, the tab that gives you a history of the changes that have been made and the tab that allows you to select who you will share information with. However, Microsoft is so busy promoting its affiliates that it’s hard to figure out how you as an individual user can enter data. They also use some overly technical language such as “continuity of care” documents that are quite confusing. Interestingly, there’s no real emphasis on prevention tools and that’s a big gap, in our opinion. They also need a crumb trail; we thought we saw some prevention management tools at one point, but could never find our way back to the same page!
(2) Google Health
Google is another major player that has invested a lot of time and money into their EHR. Their record is quite comprehensive with lots of dropdown menus. We found, however, that the menus weren’t always complete enough so they can create confusion. This program can link to small group of other databases. If yours is listed, it’s great. For example, if you belong to Blue Cross Blue Shield of Massachusetts, you can directly import the last two years of your medical information, saving time and improving accuracy.
There are many applications you can link to that help manage medications, find clinical trials, convert paper records, get coordination assistance, link your record to doctor’s office and more. This EHR is easy to use and contains lots of management tools but it still feels quite “young “in its evolution. Once again, not much emphasis on prevention or, if there is, it’s not obvious.
(3) Health Minder
This is a great EHR system! It’s very comprehensive, covering not just the basics but includes medical expense and claims tracking, pet medical history, family history, smoking, exercise, lifestyle issues, observations (so you can make a note when you experience something different and track what you are worried about), reminders, job related risks, environmental issues and more. The system is very easy to use. It does not have the linking and expanded apps opportunities available through the biggies such as Google and Microsoft but it’s more comprehensive and easier to use. Apparently other organizations agree because it’s won quite a few awards. It costs annually.
(4) My Healthe Vet
The VA really got it right with this online personal health record. This well designed system not only includes all of the usual health tracking options, vets can also refill prescriptions electronically, access benefit information and do research on their conditions.
(5) Health Manager
This offering from the Mayo Clinic works with Microsoft HealthVault and gives you advice from Mayo Clinic experts when you need it. Recommendations are created just for you and updated in response to your health information. The more complete your profile, the more tailored your recommendations become, making it easier for you to proactively maintain your health. This is a great marriage of Microsoft’s database function and Mayo Clinic’s diagnostic expertise.
(6) Cloud PHR Pro
Cloud PHR Pro is the paid version of Cloud PHR. You may or may not need the paid version; we just like what this mobile application does for you. There are a lot of mobile PHR apps being promoted; we like this one best. The Pro version gives you the option of caching your data, allowing you browse your health record in a doctor’s office without Wi-Fi or cellular service. The user interface is also improved, with faster load times and a more readable display of health information. Profiles can be assigned pictures, allowing you to manage your family’s health information in a more natural way. Whether you use the free or paid version, this mobile app brings information where you need it.
(7) AccessMyRecords.com
This EHR takes a somewhat different approach. Their system is designed to collect information that can be used in an emergency or in a doctor’s office. The scope of information is much greater. You are able to upload documents such as your will or trust, passport, driver’s license, birth certificate, transcripts, homeowners, automobile and life insurance policies, real estate closing documents, and more. You are issued a card that gives EMS or other helpers the ability to access your data.
There are a number of these kinds of offerings including those that put info on a microchip in a bracelet or on a memory stick that you wear around your neck. We thought this group was unusual and interesting in that it added proxies and other information that can be very relevant in an emergency situation. The service costs per individual; per couple; add children at each.
(8) GlobalPatientRecord
In addition to the usual health information, this EHR also provides a central location for all legal information, such as living will, power of attorney and Do Not Resuscitate information, emergency contacts information, reminders of future check-ups, medical history and is also available as a mobile application. Unfortunately, we couldn’t get the demo to work and the site makes it a bit difficult to know how to sign up.
(9) myMediConnect
This is one of several EHRs that eliminates the problem of getting all that information loaded. You can add your own info or pay to have the service add the information for you. This record keeping system is very comprehensive and interactive, including prescription reminders, health savings calculator, health education, and links with Microsoft HealthVault. Sign up is free but retrieval services can be expensive.
(10) CheckUp
This EHR is fairly comprehensive, as well, with the addition of automatic risk assessments. We liked the way this system handled information but found that it is very standalone with no integration with any other applications.
(11) MedsFile.com
This free system looked good but we couldn’t access the demo so we couldn’t test it very well. The EHR stores lists of medications, supplements, allergies, emergency contacts, immunizations, personal and family history, procedures and surgeries and emergency contacts. You receive a card that allows MDs or EMTs to access files from your cell phone.
(12) My Health Diary
This EHR is actually dedicated to issues related to blood such as donations and AIDS. And it has a very nice personal health record system. You can create charts of your clinical investigations including blood pressure and blood sugar readings, all types of clinical tests, treatments, diagnosis and medical images with the ability to access reports & data online. There are some excellent health calculators available here as well. It’s an interesting product with a lot of information but doesn’t seem well integrated.
In summary, you can gain a lot of insight into your health by using an EHR and remain in better control of your information. Don’t get sick without one!
The article ‘Electronic Health Records – Don’t Get Sick Without One’ may be found in its entirety including references at http://HealthWorldNet.com
HEALTH HEALTH HEALTH HEALTH HEALTH HEALTH HEALTH www.myspace.com Video Rating: 4 / 5
I’m writing this article for those who are really serious about getting in shape and want to know how to get flat abs fast. Although there are no miracle pills or magic potions to get great looking abs, it does take work people, there are some things that you can learn to do that will quicken up the pace and get your abs looking tight and trim in no time.
I am not talking about using any kinds of silly devices, like ab rollers or doing tons of repetitive crunches and situps, because quite frankly, they just don’t work. “Spot reduction” exercises do not cause a metabolic surge great enough to burn away the fat in your midsection.
You see, the diet, weight loss and fitness industries has had you thinking that by downing a hand full of pills or buying their absurd contraption, you will get washboard abs overnight. This is simply not true. To really get flat abs fast, you need to learn about the right exercises and diet that will get you there.
One of the best ways to get flat abs fast is to stop eating foods that pack on the pounds. You can do all the exercise you want, but if you eat fast food 3 -4 times a week, donuts for breakfast and down 5 glasses of soda a day, do you really think you are going to get six pack abs?
And when it comes to exercise, doing crunches and situps is not the answer. What you need to do is learn some full body workout routines that will burn fat quicker and in less time leaving you with the abs you want fast. Weight training is also key, for men and women both, if you want to get that flat stomach.
As a London Personal Trainer I often get asked how to develop a strong core and 6 pack stomach muscles. It seems that so many people are still practicing old exercises and cranking out hundreds of situps on a daily basis in the hope of reducing stomach fat and developing their 6 pack abs.
Doing regular sit ups or crunches will not only give you back problems but doesnt really help in develping your core and revealing your stomach muscles. Our core / stomach muscles are more complex than you may think and need to be worked in three different planes of motion for optimal results. Doing regular situps and crunches is both unnatural and only addresses one plane of movement, and its not very good at doing that.
As well as taking the core / stomach muscles through 3 different planes of movement the body fat covering the abdominals must also be addressed. Forget the old wives tale about spot reducing fat, this simply isnt the case, hundreds of situps wont burn stomach fat – fat naturally comes off in layers from all over the body. The only way to reduce stomach fat is with a good total body exercise programme and by eating a healthy diet.
Remember that we all have stomach muscles waiting to be seen under our belly fat but in order to increase their size and make them more visable they need to be trained like any other body part. So, a combination of the correct abdominal / core exercises, a healthy diet and a good all over body routine will bring your 6 pack abs out for all to see.
I have found the following 6 exercises to be the best for stabalising your core and reducing potential back pain whilst bringing your abdominals / obliques to the surface.
1. The Side Plank – keep your hips inline, belly button in and maintain this postition for as long as possible. Start with 30 secs and increase up to 2 minutes over time. Breathe!
2. The Front Plank – keep your body in a straight line, belly button in and arms at 90 degrees. Start with 30 secs and increase up to 2 minutes over time. Breathe!
3. The Bird Dog – keep your back flat, belly button pulled in, thumb up and out at 45 degrees. Opposite leg goes straight back. Start with 6 reps on each side and work up to 3 sets of 12.
4. The Front Mountain Climber – in a press up position with you back flat and belly button pulled in bring your knee straight up to your chest. Breathe out as you do so and contract your abdominals as if you were being punched in the stomach. Take leg back and repeat. Start with 6 on each side and work up to 3 sets of 12.
5. The Outside Mountain Climber – as above but drop your hips slightly and bring your knee to the outside of your elbow. Squeeze the side of your stomach, your obliques, together as if being folded in half sideways.
6. The Inside Mountain Climber – as with the above mountain climber but bring your knee across and squeeze the side of your stomach muscles (obliques).
Perform all these exercises 3 times a week along with your regular workout for the ultimate strong core and the highly ellusive six pack stomach muscles.
Good luck and enjoy your new abs!!
Greg is a health and fitness professional based in Hampstead, North London. He achieves fantastic results for his clients by using his indepth knowledge and the most up to date techniques. http://www.gbpersonaltraining.com
Losing belly fat without diet and exercise isn’t really an option because exercise and proper nutrition are absolutely needed to lose belly fat. Increase the amount of healthy foods that are being eaten with help from a certified sports performance nutrition adviser in this free video on losing weight.
Do you spend hours doing crunches or sit ups and yet, you are not getting ripped or six pack abs? Chances are you’ve been doing it all wrong!
It’s a common mistake in most people who want visible abs to do abdominal exercise only. Sure, you develop abdominal muscle but it’s only hidden under a layer of fat. In fact, you may find your ab getting bigger as a result of the increased muscle mass.
If you want visible abs, your focus should be on reducing excess body fat.
Low body fat = ripped abs
You achieve low body fat by burning more calories than you consume.
Here are 4 tips for losing belly fat effectively and permanently.
1. Interval training
Research has shown that interval training is more superior to slow, steady cardio for fat loss. Your metabolism remains elevated post workout, thus resulting in the after burn effect. Effectively, you continue to burn calories even after an interval workout but not after a long, steady cardio workout.
Also, if you don’t have long hours to spare in the gym, interval workouts enable you to achieve the most fat loss in the least amount of time. Some examples of interval workouts are wind sprints, hill sprints, swimming sprints and speed rope jumping. You can also do intervals on a treadmill, stationary bicycle, stairclimber, rower and elliptical machines.
2. Nutrition
Proper nutrition is the key to fat loss. No matter how much or hard you train, you’ll never get visible abs if you live on crisps, sodas, fast food, cookies and other crap. Don’t fall for any of the low carb, low fat, high protein and other fad diets. Instead, eat a healthy and well balanced diet that includes various food groups – carbohydrates, protein, fats, vitamins and minerals.
Eat 5-6 small meals a day to keep your energy levels stable. Choose wholesome, natural foods, preferably organic, and avoid processed foods. Avoid refined and simple carbs that contain white flour and white sugar. Your main sources of carbohydrates are fruits, vegetables and whole grains.
Include a source of high quality, lean protein with every meal. There are several benefits to consuming lean protein. Your body burns more calories from digesting protein than carbs or fats. Protein keeps hunger at bay and gives you a feeling of satiety. It is also necessary for building lean muscle that controls your metabolism and burns calories.
Drink plenty of water to stay hydrated and to speed up fat loss.
Consume healthy fats from avocado, flax seed (or flax oil), nuts, seeds, fish (or fish oil), etc. Essential fatty acids help to regulate appetite and burn fat.
3. Resistance training
Resistance training not only sculpts your body but is important for building muscles. Like interval training, it raises your post workout metabolism so your body continues to burn calories even when you are doing nothing.
Aim for low rep resistance training, i.e. 8 reps per exercise, as it has been shown to boost metabolism after the workout.
If your goal is to burn fat, don’t isolate your body parts by training certain muscle groups using single-joint movements. Isolation exercises such as leg extension, bicep curl and tricep kickback burn little body fat. Shift your focus from single-joint to multi-joint muscle movements such as squats, lunges, split squats, pushups, chinups, rows, step ups and deadlifts. These are full body movements that work many muscles at one time, burn more calories during each workout and increase your metabolism post workout.
4. Reduce stress
Stress has been associated with belly fat. In stressful situations, your body releases a stress hormone called cortisol. Excess cortisol production leads to build up of belly fat. A fat belly is more than ugly looking. Accumulated fat in the abdomen increases your risk of developing high blood pressure, diabetes, heart disease and stroke.
Be aware of your stress level and learn to manage it through yoga, meditation, qi gong, tai chi and other stress reduction techniques. The truth is there’s no quick fix for losing belly fat. Forget about ab gadgets, diets or magic pills that promise to give you lean abs. They are nothing but scams.
The good news is that you can attain a set of lean or six pack abs through a healthy diet plan and effective training program that promote fat loss.
If you’re interested in taking your fat loss efforts to an entirely new level, grab a free fat loss ebook which details 27 unique methods for boosting your metabolism and losing belly fat
Most people think abdominal workouts require hundreds of sit-ups and crunches. The truth, however, is that they are just a waste of your time, and in some cases, may actually injure your low back.
If you really want 6-pack abs along with a sculpted body then the most efficient and effective way of achieving it is through total body exercises.
In this workout you will be performing nine total body exercises in circuit fashion, otherwise known as the X9 Factor. Therefore, each exercise will be performed back to back to back with no rest in between.
Start with kettlebell swings. These are 2-hand swings and you need to power up with the hips. Drive them back and power them back up.
Move immediately into extended pushups. Move your arms out in front of you as you lower yourself down and back up.
The next exercise is a stability ball pike. This is a more advanced version of the stability ball jackknife. Place your feet on the ball and your hands on the floor and pull the ball in as you push your hips up until you are in a pike position. Try to get your hips as high up as possible. If you are not very flexible, just do jackknifes in place of them.
Move immediately into stability ball back extensions. Plant your feet against a wall or something stable. Your chest is supported by the ball. Place your hands behind your head and raise yourself up and back down.
Next is a 1-arm kettlebell swing. Make sure you are driving back with your hips and back up. If you are more advanced, you can do snatches in place of the swings. Do all reps on one side and then do all reps on the other side.
Next you will do high rep close grip pushups. Tuck your elbows into your sides with your hands closer together as you move down and back up. Do as many as you can.
Move immediately into stability ball leg curls. Place your feet on the ball and bridge your hips up with your arms out to the side. Curl the ball in while keeping your hips up the entire time. Do 20 reps.
The next exercise is a stability ball rollout. Place the ball in front of you and start in an upright position, roll the ball out. Get a nice long stretch as you roll out and contract your abs when you pull it back in. If you have an ab wheel, you can use that in place of a stability ball. This is going to be harder than using a stability ball.
Finally, you’re going to finish off preferably with a sprint as the last exercise. If you can’t do sprinting, you can sprint in place or finish with burpees.
In most cases, although you aren’t directly targeting your abdominals, you are still required to brace them which in turn indirectly works your abdominals for a powerfully efficient abdominal workout.
Wendie Pett! diet.com Download this video for less than a buck! Watch it at home on your TV! Get a complete body transformation with our other bikini body workout videos featuring celebrity trainer Valerie Waters – www.youtube.com Get Flat Abs – www.youtube.com Bikini Body Ready! www.youtube.com Check Out Diet.com Video! Diet.com: www.diet.com Subscribe to Our YouTube Channel – www.youtube.com Go behind the scenes w/ Sarah’s Blog- www.diet.com Twitter twitter.com Facebook: www.new. …
