Training Guide: Running a Half-Marathon
July 13, 2009
Filed under Running
Yes, You Can Run a Half-Marathon!
Whether you’re a first-time runner or a seasoned strider, we’ve got a training schedule that will help you shape up for a half-marathon in just eight weeks. Choose the running schedule that fits your fitness level below, and let’s get started!
Choose a Training Program
Get the cross-training moves, hill workouts, and speed interval routines on the following page.
Cross-Training, Hill Workouts, and Speed Intervals
Kick your training schedule into high gear with these additional strength-building routines. (Refer to your printable training schedule calendar for when to do them!)
Optional Cross-Training
In between running days, do 20 to 30 minutes of nonimpact cardio (such as cycling, swimming, or using the elliptical) at moderate intensity, or strength-train, focusing on your core and lower body (try push-ups, lunges, and squats).
Hill Repetitions
When your schedule says to do a "hills" run, simply include 4 to 8 uphill sprints: Run uphill (or at least at an incline) for two minutes at 5K race pace (an intensity of about 85 percent of maximum effort). Jog easy downhill; repeat.
Speed Intervals
When your schedule says to do a "speed" run, include 4 to 8 bursts at a faster pace. Go at a 5K race pace or slightly faster (85-95 percent of maximum effort) for 90 seconds, then jog easy for at least two minutes to recover; repeat.
Get in Gear: Basic Running Equipment
These must-haves will make you smile through the miles.
Cruise Control
Train with a do-it-all heart-rate monitor. The Timex Ironman Road Trainer also lists calories burned ($100, timex.com).
Smarty Pants
The Women’s PR Shorts feature clever side pockets and a comfy liner ($45, thenorthface.com).
Happy Feet
The lightweight Brooks Ghost provides extra cushioning and shock absorption ($100, brooksrunning.com).
Top Guns
Run cool in the sweat-wicking Sphere Sleeveless Half-Zip. Its flat seams reduce chafing ($40, nike.com).
The Truth About Carbo Loading
Does all that pre-race pasta really buy you extra oomph at the starting line? "The trick is to pack in carbs throughout training — not just the night before," says Nancy Clark, RD, author of Nancy Clark’s Food Guide for Marathoners. The harder you train, the more carbs you’ll need to boost muscle stores of glycogen (aka runner’s fuel).
"Eat a meal with carbs and protein within an hour after each long run," Clark says. "And starting two or three days before your race, consume three to five grams of carbs per pound of your total body weight per day." Top off your tank an hour or so before the race with carbs that settle easily, such as a bagel with a little bit of peanut butter.
Race Day: Warm-Up Workout
Put a spring in your step before you hit the starting line: Swap your usual stretches for this five-minute pre-run prep from Janet Hamilton, author of Running Strong & Injury Free, to get your legs loose and juiced.
1. Walk or jog slowly for three minutes.
2. Do walking lunges. Stand with feet hip-width apart, arms by sides. Take a giant step forward with right leg, bending knees 90 degrees, right knee above ankle. Stand up; switch legs and repeat. Do 20 reps, alternating sides.
3. Bound forward. Run with long, leaping strides (front knee high, back leg fully extended). Continue for 30 seconds.
4. March like a toy soldier. Stand with feet shoulder-width apart, arms extended at shoulder level in front of you, palms down, back tall. Walk forward, kicking left leg straight up so toes touch left palm, then right leg up to right palm. Continue for 30 seconds.
Race-Day Tips from the Pros
Find the drive to go the distance with these tips from marathon veterans:
Just show up.
"I never think ‘all or nothing,’" says three-time MORE Marathon winner Susan Loken. "If I’m not motivated to do an entire workout, I’ll do a quick four-mile run and I still feel like I’ve accomplished something. Even better, nine out of 10 times, I end up going the whole distance."
Keep your eyes on the prize.
"When I go through a bad patch in training, I refocus on my goals and remind myself that it’s worth it," says Kara Goucher, who placed third in the 2008 ING New York City Marathon with the fastest-ever marathon debut by an American woman. "If you can push through those times once, you’ll know you can do it again."
Seek out inspiration.
"I pick up page-turner books about amazing physical feats like swimming across the English Channel," says Tera Moody, who finished fifth in the women’s marathon at the 2008 U.S. Olympic Team Trials. After that, my training simply doesn’t seem so bad!"
Outfit Yourself: Race-Day Emergency Kit
Dodge any runner bummer with these on-the-go essentials.
Handy Candy
Fruity chews are a tasty way to get electrolytes. Eat one 100-calorie pack of Luna Sport Moons every hour ($1.29, lunabar.com).
Run-brella
In case of rain, pack a cap! The Daybreak Women’s Running Hat is breathable and wicks away sweat or water ($22, nike.com).
Ray Ban
Don’t let a sunburn ruin your run. Coola Sport 45 SPF water-resistant sunscreen stays put as you sweat ($32 for 5 ounces, coolasuncare.com for info).
Step Saver
Nexcare Active Waterproof Blister Pads stick to sweaty feet and offer extra cushioning ($3.19 to $4.49, drugstores).
Friction Fix
Asics Chafe Free Endurance Gel dries instantly ($7, asics.com for stores).
Mouth Guard
Keep lips moist and sun-safe with Nivea A Kiss of Protection SPF 30 balm. It contains soothing shea butter and vitamin E ($3, drugstores).
Hydration Station
The CamelBak Delaney run-walk belt comes with a 24-ounce water bottle and four pockets ($40, camelback.com for info).
By Matt Fitzgerald from FitnessMagazine
Running 101: A Beginner’s Guide
July 13, 2009
Filed under Outdoors Activities., Running
Make the most of your run with these tips, including how to incorporate strength training into your running workouts.
Thinking of trying a running program, but not quite sure how to go about it? We kept a running list of your running questions — and we’ve got answers.
Running Basics
How fast should I run? How will it feel? What should I eat? Could I do a race? Trying a new activity like running can bring a certain level of anxiety. But relax! Running is a great activity for anyone to try, regardless of age or fitness level. We answer your questions — and tell you how to get started.
How do I get started on a running plan?
First, plan your schedule so that you’re sure to set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week.
When you start running, don’t plan to go too far or too fast right away — doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you’re running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don’t be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.
When you’re a beginner, it’s not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you’ll begin to cover more ground in the same amount of time, and that’s when you’ll want to increase the duration of your workout.
What equipment do I need?
One advantage of the sport of running is that so little gear is required. But the most important investment runners should make is in a good pair of running shoes — not cross-training, walking, or tennis shoes. Running shoes are best purchased at specialty running stores, where employees can recommend models based on your ability and goals. Many will also watch you run, to make sure the shoes you buy complement the way your foot strikes the ground.
You should also have a quality, well-fitted sports bra, preferably made of wicking material to keep you cooler and drier. A digital sports watch is also helpful. As you advance in your running and set new goals, a heart-rate monitor is nice to have, to make sure you keep your effort level where it should be.
How sore should I expect to get?
Your legs will be sore in the beginning, but if you keep up the routine, the leg soreness will subside relatively quickly. If you feel acute pain anywhere, stop running for a few days and let your legs recover, to prevent injuries. Shin splints are the most common injury, usually incurred when you overdo your training or wear improper shoes. Be aware of the difference between being tired and being injured, and make sure you’re not encouraging overuse injuries.
How-To Training
How fast should I be going? Should I be out of breath from the beginning?
Running will certainly feel challenging at first and you will be slightly out of breath when you start. That should eventually subside. It’s helpful to use the "talk test." If you can hold a conversation while you’re running, you’re at a good pace. Once or twice a week, however, go for a shorter run, but complete it at a higher speed so that talking is more difficult. It will help increase your fitness level and cardiovascular strength.
Should I run on the treadmill or outside?
Both have advantages. Treadmills are a perfect alternative when the weather is uncooperative and can be helpful in easing into new distances or paces. Adam Krajchir, head coach and program director for the New York Road Runners Foundation Team for Kids, believes that treadmills complement outside running because the cushioned surface reduces the risk of injuries that many runners get from constantly pounding their legs on pavement outside.
"Run, wherever you can, inside or out," he says. "Getting into a regular routine is more important than finding a perfect solution."
Should I avoid hills? How should I change my form if I come to a hill?
Running hills is a great way to improve leg strength and burn calories. When you run up a hill, shorten your stride and pump your arms forward. Going down a hill, let gravity do the work and give it a little help by leaning slightly forward.
What are side stitches and how to I get rid of them?
Side stitches are common and are caused by a lack of oxygen in your GI muscles. To stop them, Krajchir recommends exhaling hard and long or bending over at the waist while exhaling. You can also slow down your pace until the stitch subsides.
If side stitches become a recurring problem, Krajchir suggests avoiding solid food immediately before a workout and making sure you’re always well hydrated.
Food, Weight, Racing
What should I eat?
Running burns a lot of calories — an average of 100 calories per mile — but it is not a license to eat whatever you want. You don’t need to change your diet unless you’re training for an endurance event like a marathon. But it’s important to not restrict carbohydrates. Get plenty of protein to rebuild muscles, and eat sensible, healthy, high-energy foods (plenty of fruit, vegetables, and whole grains).
Danny Dreyer, author of Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running, recommends that runners experiment and find what works well for them. For those trying to lose weight, try to balance the percentage of fats, carbohydrates, and proteins, with the majority of intake coming from carbohydrates, followed by equal parts fats and proteins.
Will I lose weight?
If it is your goal to lose weight, running is an excellent way of doing so. As with any exercise program, if you expend more calories than you intake, then you will lose weight.
"My best advice is, if you want to regulate your weight, learn to regulate your diet first," Dreyer writes in his book, "and let your running regulate your toning."
I’d like to enter a local 5k road race. Will I finish last?
Setting a goal to run a 5K (3.1 miles) race or any other distance is an excellent way to stay motivated and true to your running routine. Local races attract people of all abilities and provide a supportive and encouraging environment to complete a goal. Many people walk the entire race, while others will sprint from the beginning. If you’d rather wait until you’re sure you can run the entire distance, sign up for one that is three or four months away, and work toward the goal.
Words You Need to Know
Use this glossary to follow our running plans.
Rate of Perceived Exertion (RPE)
How hard you’re working on a scale of 1 (sitting) to 10 (sprinting).
RPE 4 to 5: Easy; you can talk with little effort.
RPE 6 to 7: Moderate; you can talk, but you’re slightly breathless.
RPE 8 to 10: Hard; you can only speak a few words as you run.
Cross-train
Swim, bike, walk or do total-body strength training for 20 to 30 minutes. "Activities that don’t tax running muscles are ideal," says running coach Scott Fliegelman. "If lifting, keep reps high, weights low, and make sure you’re not overly fatigued for key workouts."
Strides
Short, fast intervals. Not a sprint, but running as fast as you can (RPE 8 or 9). Jog easy (same duration as stride) after each.
Off
Rest! "Following a strenuous workout, muscles need to repair their microtears," says Fliegelman. Twenty-four hours of R&R helps.
By Erin Strout from FitnessMagazine
Many Tips for Running in the Heat
The Truth About Six Pack Abs – Flawless Facts in Losing Weight
June 7, 2009
Filed under Diet & Fitness
A lot of books talking about “abs” are not clear and concise. They are gray areas that need further explanation. They actually contain the same information as is compared to other books. You don’t get to hear much about them because they pieces of junks. The Truth about Six Packs Abs is a lot different from most books. It details a full, comprehensive program in getting the abs that you want. Mike Geary, the author, has an ingenious mind. I am all for his idea of a system assuring of a six pack abs in only a matter of weeks.
Based on my own experience, the first time I had a strong desire to get a six pack abs was when my then girlfriend noticed the beauty of another man’s abs. The idea got me jealous, and even envious of that man. This made me start my quest towards achieving the same abs as that of the other man by working my way through the internet in search of Ab training practices. As has been mentioned, I got acquainted with some crappy and ineffective programs. Fortunately, after six months, my friend suggested a book entitled “The Truth about Six Pack Abs”. After getting the book, I progressed towards achieving the perfectly-chiseled abs.
Would you like to know the reality about “The Truth about Six Pack Abs”?
Actually, it really works! The testimonials of previous users would attest to its effectiveness. In my opinion, the success stories were told not only because of the uniqueness and the effectiveness of the method, but also because of the author’s ingenuity. Mike Geary outlined 20 simple and easy-to-follow activities along with pictures that can help any person understand the steps.
It’s nice to have a proven and unique method of having firmer abs enumerated in a book, but it’s always better to provide illustrations so that the readers can actually see them. This is precisely what the author did for his readers. I am confident in saying that all of his customers are satisfied with their six pack abs that they have right now because of the wonders of his book.
It has become apparent that obesity is becoming one of the main problems of the world nowadays. Obesity can also lead to other complications such as heart problems, diabetes, and many more. More and more people are getting conscious about their health. One way of doing this is finding the best way to lose weight. They oftentimes resort to reading books so as to find these ways of fat elimination. There are actually a number of books available in the market for this function. The truth about six pack abs is by far the best book there is. It is becoming a bestselling book in the market today.
The abovementioned book includes information on nutrition and training. The weight reduction tips in this book are proven to be most effective. However, its focus is not on exercises such as crunches and sit-ups, or exercise equipments such as the treadmill or the stationary bike. It has the detailed information on how to lessen the body fats. It also includes information on sculpting the abs to be at their best. The youth of today are just as concerned with how they look these days. Whether you are a male or a female, you have that desire to have a contour and sexy body.
There are a number of topics discussed in the said book. You will get to read statements such as “interval training burns more calories”, “stop emotional eating”, “stay positive”, “treat food as neither your enemy nor your friend”, among others. These discuss the ways on how to be healthy and fit. Said information in this book is helpful if you really want to have that fit, perfectly-shaped body.
The truth about six pack abs enumerates alternative ways of eliminating fat. Eat a balanced diet with the inculcation of the right kinds of food. Food is there to keep you strong and healthy, not a friend or an enemy. The right food makes you more fit; you will find yourself physically healthier than those who prefer the fast food. Before any intake of food, you have to ask yourself first if you really need the food, or if you want the food, etc. Also, fruits and vegetables are the healthy foods that you should eat.
Besides food, exercises or physical activities are also necessary to make you fit. Workouts develop your abs and burns body fats. However, most people simply do not have the time for physical activities.
In addition, don’t rely on food to eliminate the stress and tension that you feel inside. Stress eliminating tips include reading books, listening to music, watching movies, confiding to a friend, walking, and many others. Optimism or thinking positively can help as well. Avoid thinking that it is hard to actually exercise.
All these things are discussed in detail in the truth about six pack abs. Purchase the book now, religiously do what it is asking you to do, and you will be surprise with the effects that it might bring to you. Through this book, you will definitely lose weight in no time.
For the people who have not yet tried it, this is the best time to get that book and work your way to the abs that you have been dreaming of. You can get one of those crappy books that are not even effective, or you can get The Truth about Six Pack Abs and lose the weight. Only you can make it happen. Make a choice now!
Click Here to see the FULL The Truth About Abs review
Truth about Six-Pack Abs: How True Is It?
June 7, 2009
Filed under Diet & Fitness
I have been in constant search all over the web for a reliable review on the “Truth about Six-Pack Abs” to no avail. All I ever found are sites that keep on advertising the product instead of giving out information if the product really works or not.
It’s too bad for them because I am not the type of person who is easily convinced with online advertisements. I am very skeptic when it comes to investing money on these things. When I find a product too good to be true, I do not easily purchase that product and avoid getting something that is not worth my hard-earned money (from working on 5 jobs).
What I did was investigate on the product through Google. I was actually looking for testimonies complaining about the “Truth about Six-Pack Abs” but I found none after browsing about nine pages already!
…I had to set aside my ego and at last decided to try it.
Due to the fact that I was able to download the e-book at an instant, immediately after the purchase, I spent hours reading it to find out what type of e-book it actually was.
I have also been in constant search for a program that will help me lose weight specifically that big, fat belly of mine but I tried a lot of schemes already and end up with practically the same size, weight and shape. I tried the gym but by the time I get there, it’s already closed (you would understand me if you also have 5 jobs in a row and a couple of kids to take care of).
What’s the excitement all about with the “Truth about Six-Pack Abs”?
Honestly? EVERYTHING!
I was really amazed by everything I have read in this e-book. Initially it focuses on the myths about fat reduction and elimination. I was actually taken aback when I learned that long diet programs and ab exercises DON’T WORK!
Then, the e-book discussed how cardio is absolutely ineffective in reducing the fats and that the exercise programs mentioned in the e-book can be as effective as removing the fats even during sleeping time.
Somehow it made logical sense but I still found it too good to be true. It provides an eight-level total body exercise program combined with an eight-level ab training exercises that takes about 45 minutes per session. In addition, said workouts have to be done only three times in a week.
One thing that’s good about it is that it does not necessitate for me to go to the gym. I placed an order from Amazon for a pair of dumbbells as suggested by the book. I was even more surprised that they cost cheaper than those that is have checked out in a store a couple of weeks back.
Sounds good so far right? But it actually becomes better…
When I started with the program 16 weeks ago, I took off with level 1 and now I am already on level 4. I am now on my 17th week with the program and guess what?
I trimmed 5 inches of belly fat and lost 73.4 pounds of my total body weight. I can proudly say that I have become the sexy dad in our neighborhood in just 16 weeks!
But as is said, I am only in level 4, I will continue the program until I get exactly what I want—a perfect body and perfect abs! If you try it for yourself, you will also never feel that there must be a reason to stop. Not if you get these kinds of compliments that I get at work…
Just like any weight reduction program, the workout should go with the proper diet. Don’t get me wrong, the diet program that is found in the “Truth about Six-Pack Abs” is not going to starve you to death!
Instead of being told what meals to cook or to eat, the author, Mike, told me how to cook the meals that I can eat. Mind you, they taste a lot better than the sumptuous meals served in fine restaurants.
Besides having the delicious taste, they are also nutritious. Just imagine how it feels to be able to eat whatever food you like, only, you’re still on a diet!
If you follow Mike’s recipes, you can also eat CHEESE…
Of course there have been a lot of times when I hated to follow the exercises due to the fact that they make me feel sore. Nonetheless, the program did not only change how my body looks like, it also changed how my spirit should react.
Look here, I am but just a regular dad with a couple of kids to raise. If I was able to do it for myself, so can you… It works for me, and I assure you that it will work for you as well!
What makes it better than it already was is the possibility of getting your money back if you do not get results in eight weeks. I personally sent an email to the Mike Geary. He was such a great guy, he replied at once.
From one satisfied customer to another, I hereby recommend the “Truth about Six-Pack Abs”. I wish you the best in your quest for the body that you deserve.
But wait, there’s more… here are some bonuses…
1. 8 Week BW – DB Fusion Workout
I was able to follow this program for only two weeks now despite the problem with the allocation of time. If you have a strong determination and literally, a strong heart, I am highly recommending this workout for you.
This workout is a segment of a famous product known as Turbulence Training by Craig Ballantyne. Mike himself said that he and Craig are good friends and that they share the same views in fat reduction.
It really is turbulent as it makes you run for your breath in less than a quarter of an hour.
2. Stability Ball Ab workouts
On my fifth training day using the “Truth about Six-Pack Abs”, I did my workout with a stability ball. Even I was amazed with what a big ball can do.
Every time I do a workout with the ball, I could feel my abs the day that follows. The e-book will show you how to incorporate the ball, of course. It even illustrates the workouts making it easier for you.
3. The Full Body Stretch Routine
This is a very vital segment of the program because every time I do the stretching after the main exercises, I would more comfortable the following day. When I fail to do the stretching, my body becomes sore and weak the day that follows.
There are a lot of bonuses you can get along with the “Truth about Six-Pack Abs” program but I could only spare the extra time for the three mentioned above. I can say that I am becoming very successful so far. I hope you will, too.
Click Here to see the FULL The Truth About Abs review
The Truth about Abs and Weight Loss Revealed
June 7, 2009
Filed under Diet & Fitness
There is indeed an explanation behind why you carry a fat stomach. This can be attributed to the wrong set of exercises being performed and also the incorrect foods which is taken in. Altering some parts when it comes to these two aspects can greatly influence and contribute to weight loss and a flat stomach. This way, the truth about abs is something you’ll likewise come to understand.
The truth about abs and weight loss revealed:
A number of foods which claim they are healthy are actually under cover but truth to it is that they are merely junk. What they do is they fuel you with more fat in your bellies instead. What you do not know is that diet food companies keep this as a secret to you and choose to lie about this truth so that they will be able to continue raking money from dieters such as you.
The truth about abs tells you that certain exercises are hoax! We have been lead to believe that crunches and sit-ups would actually work in toning our stomachs. Reality says however that they are not as effective as they claim to be.
In weight loss, you should understand that routines that you may have in cardio exercises may prove to be ineffective in your plight to lose fat in your bodies.
Hard earned money should not be put to waste by purchasing medicine that claim to be fat burners. These supplements do not help you in anyway at all.
Common and accessible abs equipment or machines when bought turn out to be a waste of money. This is because they are not helpful in anyway despite how enticing the models’ abs look like. It is certain that these models definitely did not get their rock hard abs because of these machines. Instead, they worked on real exercises and supplemented their bodies with real food that’s why they achieved such results.
One of the most important things to work on and be in control of is what you put inside your mouth. The truth about abs and weight loss is that you should have enough discipline to actually be careful about what you intake. The best way to lose fat and that ugly flab is to really work on your diet. Sure that exercise is a good way of having a lean and good shaped body. However, your diet plays an equally important role in shaping that abs.
There is a number of information out today about what a healthy diet comprises of. Oftentimes, we are confused and we end up not knowing whose advice to follow on what to eat. There is tons of information about different programs claiming to be the proven and most effective means in weight loss. There’s the Atkins diet, the south beach diet, low car or low fat diet. At the end of the day, you are not sure as to which you would actually go for. This often leaves consumers going on a trial and error errand and ending up frustrated about the results that they get. What even adds to the confusion which is built is the fact that some of these diets even contradict one another. You become clueless and thus incapable of what is better than the other. This is where the truth about abs will come in as it will reveal to you the secrets and the true score on healthy diets.
Another good thing to focus on is the intensity of the workouts that you perform. It is best that you go for workouts which targets the whole body so that your body will provide the best metabolic response that will be the key in helping you losing weight. This suggests that you work with high intensity and short periods of rest while making use of a large number of muscles. This should be in fact the approach rather then a targeted workout.
For sure you are looking for the truth about abs. When working on your stomach, as mentioned – you should stop working on sit-ups or crunches. These exercises are misunderstood and are considered as misconceptions. In fact, they do not stimulate the muscles well enough to get that good shaping ups you are dreaming of. Truth to it is that these exercises offer the smallest amount of resistance when training your abs. It is helpful to note that it is in fact resistance which really helps tone the abs.
Should you be looking for the best exercise to work on your abs, then the truth about abs is the book you should get. Mike Geary as the author of the book suggests a number of exercises that will really help you get that shape that you want for your abs. Included in the book are exercises which will get you the rock hard abs which you have always wanted. Some exercises might look difficult and intimidating at first, but he will be teaching you strategies and techniques on how you can best execute and get yourself working on the recommended exercises in the book.
The truth about abs will help you understand everything there is to know in order for you to get that best cut to your abs which you have been dreaming of. It will show you the right ways of exercising and the right ones to actually work at. It will also point out to you the importance of working your body fat lower as this is the best and sure fire way of achieving your goal. What this means of course is equally paying attention to your diet the same way as you would exert effort in your exercises.
Remember that the right kind of foods will be extremely important as well in getting you in shape. This will be the best combination to the hard out you are engaging yourself in exercises. This way, you do not end up wasting your time and effort and in investing on the wrong things. It will get you going to the right direction most especially the proven ones that will bring you the results that you have always wanted.
Click Here to see the FULL the Truth about Abs review
The Truth about Abs and Weight Loss: What’s The Secret?
June 7, 2009
Filed under Diet & Fitness
Nowadays, people have been increasingly aware about the importance of fitness in health. When it comes to being fit, one good criterion that people have is actually having good shaped abs. This is why people willingly look for means on how to achieve that perfect looking washboard abs. The truth about abs and weight loss though emphasizes the need to be disciplined when it comes to what you eat – your diet and the kind of exercise you actually execute.
Our bodies are a work of science. With proper diet and nutrition, it is able to function and respond well. You probably would be wondering what this has to do with your abdominals. Well, the truth about abs is that it is the core of your body. Thus, strengthening it says a lot about how fit and healthy you are.
The truth about abs focuses on looking closely at your diet. When it comes to having that perfect abs, it is indeed important to engage in weight loss first, and then work on the abs. What this means is that the amount of fat in your body should be lessened. This will be achieved well by being mindful of what you put in your mouth.
Follow these proven tips on weight loss and you will be successful in bringing down your body fat. Remember to eat plenty of small means in a day. It is thus better to have 5 small meals than just 3 big meals. What is good about this is that it is able to increase your metabolism and provides you with the sufficient energy that you need to perform your everyday tasks. It is also helps prevent you from binging or snacking which may cause you to pack in more calories.
The truth about abs implies that working on your diet is an important contributor when it comes to shaping your tummy. If you are not able to take care of your diet, then your efforts around working hard on exercises will be fruitless. Thus, it is really important to watch what we are eating and make sure that the foods we eat are really healthy.
The truth about abs also highlights the fact that on top of proper diet, proper exercise too will be key in getting that washboard cut. It particularly states that it takes more that abdominal exercises to really give you that shape. In fact, target training is something that will not give you visible results. What needs to be done is to pack it with aerobic and cardio work outs which aim to utilize the total body. This is accompanied with resistance too as it is resistance which actually shapes the abs.
Several activities may actually be classified under cardio such as jogging, biking or some aerobic classes long as it is able to increase your heart rate around 20 to 30 minutes per workout. This lets you get into weight loss which of course then contributes to shaping or toning your abs.
The truth about abs underscores the need to build on your muscles so you may continue to burn calories. When you have worked on your muscles, then your body turns into a fat burning machine. This is because your body uses up the fat to maintain and repair the muscles that you have. So pretty much, your muscles will be at work burning the fat even while you are simply sitting down.
What is important to remember as well is not to engage yourself in routine workouts. What this means is that you would have to vary your activities from time to time as this would have a better effect on how your body will react to it. Thus, it will not go into a plateau. The truth about abs states that this is one good tip in working your way to success.
The truth about abs also says that getting that nice cut and good shape also means that you will have to be determined and exert a lot of patience. What this translates to is the fact that you will have to spend time and work on it.
Getting lean and well shaped abs has always been a dream of many. In the market too are a number of resources which can be accessed in making this dream a reality. With the vast number of resources available, you might be confused in actually deciding which one to follow.
I say that you get the book of Mike Geary – the Truth about Abs. This book will tell you everything there is for you to know. This book will dispel the myths which we used to have about fitness and exercise. Mike will be giving a lot of information which will be very helpful on your endeavor to lose weight and get that firm and shapely abs. In the book, he will provide practical tips which are very easy to understand and to follow. He will also be giving a list of exercises from beginner to advance that will help you be well on your way to getting that body which you hope for.
What make this e-book really interesting is the simplicity and the straightforwardness of the things which need to be done. Mike as the author will explain each and every point which helps the reader fully understand what he is getting into and what he needs to remember. This book covers everything there is to know and to understand. What’s even best is that no equipment is highlighted to be needed in performing this workout. Indeed, it is very practical and offers a scientific approach.
I truly recommend this book as it would end your ultimate search for the program that truly works. Many people have in fact tried this program and it has brought them results. Perhaps, it is time for you to try it out and experience for yourself the many benefits you can get out of it. This might be the one big opportunity for you to finally achieve the results and that perfect looking washboard abs you have been wanting.
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The Truth about Abs: Way to Get Flat Stomach and Great Abs
June 7, 2009
Filed under Diet & Fitness
There are lots of underwear models out there that have six pack abs. And yah, I too had dreamed of having that great six pack abs like those underwear models. Actually, I tried doing one exercise to another, used one machine to another, and even tried one drug to another just to have the six pack abs that I dreamed of having.
Give me a break! I know I tried everything, but nothing happens. I didn’t have that abs that I want even after trying doing lots of exercising, using different machineries and taking some drugs. I came to a point that I wanted to give up and told myself, “I really can not have that abs that I dreamed of, so better stop dreaming”. Until one day, a friend of mine told me about the truth about abs.
At first I am hesitant to check it out since I was tired and bushed of trying almost anything to get what I want but end up with nothing at all. But then again, I realized that I already had allocated so much time for this, so why can’t I give it another shot.
With the truth about abs, I have learned a lot of things, in fact I am still continuously learning. Abs need not to be worked out every day or even every other day. Hmm, isn’t that a good news. But I will clarify this up… You will just be wasting your precious time doing those crunchy and twisty things each day. Yes, after lifting few heavy objects and do few exercises, you can end up having core strength. But you do not want core strength; what you want to have is ABS. you want it to pop out in your stomach like speed bumps.
Yes, after doing workouts well and consistently, you will have that ab strength. But you won’t see that since there are hiding – hiding behind your fat layer and can be seen until that fat goes away. Even if you workout everyday, do all the crunches and twisting thingies all the time, there are no amount of workouts that can make that fat goes away. That’s the truth…
You need to know that abs is just a little part of the whole picture and for it so show up, it should be trained within the complete trunk training program. What ever you do, there is no particular ab exercise, device, machinery, drugs, or routine that can make that fat be eliminated. This is very important, so bear that in mind!
Doing ab exercises alone can not make that waist line of yours smaller. For you to get the flat stomach and have the abs that you want, check out the truth about abs just like what I did.
There are many individuals who are seeking for the truth about abs book. If you have fat in your mid-section, you cannot make your six pack abs show even if you do hundreds of crunches each day. The fat that is in your mid-section is hiding your abs and you cannot show it off until that fat goes away.
With that, your primarily focus now is to get that fat away. You need to burn fat in order for you to lower your body fat percentage. As soon as you burned off your fat, all of your time, effort and hard work will pay off.
Before, even after doing everything I can to get the abs I want I seen no outward or inward results, I almost gave up. I was ready to quit exercising that time until finally a friend of mine recommended The Truth about Six Pack Abs Program…
I can say, thanks to the truth about abs and with its unique workout program and advices since it made me eliminate my flab, obtained flat stomach and of course got the six pack abs that I EVER DREAMED OF…
Because of the advices on nutrition, I truly feel energized and happy all the time. And with the workouts in the truth about abs, you will never get bored of it since you can mix things up. There will be no boring treadmill cardio sessions anymore!! You can workout 3 times a week and can just spend 45 minutes doing it…
My physical appearance has improved noticeably after doing the routines in the truth about abs for only a month and a half. Now, I can handle full basketball and even hockey game without getting gassed, because with the truth about abs program I increased my endurance. Your $40 in getting the truth about abs book is truly worth it.
Mike Geary, the author of the truth about abs, even include 7 additional free bonuses which are valued at $155.80. What you can find in the truth about abs book are as follows:
• For you to have healthy eating for life, you can get over 100 easy and quick meal plans.
• You can find tips on how to effectively plan a nutritious day every single day.
• You can get portion size strategies.
• With the help of the book, you can understand the confusing nutrition labels on the foods that you find on your grocery stores.
• You can get fast and healthy main dishes, side dishes, appetizers, breads, desserts, and beverages.
In following the truth about abs diet tips, you will be able to gain weight loss and at the same time get the six pack abs that you desire. And not only that, you can get more energy all day long. With it, you will no longer crave with the sugary foods that you used to eat. The belly I have gets smaller and smaller each day. With my appearance now, I’m getting lots of compliments from others.
Click Here to see the FULL The Truth About Abs review
The Truth about Abs – Does It Really Work?
June 7, 2009
Filed under Diet & Fitness
I have been struggling on weight loss for years now and with my goal, I have already come to try tons of diet supplements and programs out there in the market. With all the time and money I have invested, I feel frustrated that nothing still seemed to work for me. While I was browsing through the internet, I came across this a link which said: the Truth about Abs.
Due to my eagerness in achieving my goal, I clicked on the link to find out more about what this had to say. I tried to dig deeper so I can get more information about this program. I was looking for reviews to read so that at least it would help me make an informative decision on it if I should go ahead and try this program. In my dismay, I only came across site to sites which only pushed me to purchase the program instead and insisted that I try it out and see for myself.
I surely wasn’t simply going to jump the gun and buy it just yet. See, I am pretty careful about the decisions I make most especially when it comes to buying items over the internet. With the recession we are experiencing nowadays, I certainly believe that it makes a lot of sense to be wise when it comes to the investments or even the small purchases that we make. After all, no one wants to be scammed and ripped off our hard earned money. Besides, the program seemed too good to be real and it makes me wonder if it does really work.
As I continued to do some more research, I tried harder to check what information I could possibly get a hold of regarding the program. I was actually looking for people who might have tried the program and ended up complaining about it so I can conclude that it was no doubt a waste of money. To my surprise though, I did not find even a single one, can you believe it?
I am not that easy to convince but I am pretty curious about the program. I asked myself then to see if I was indeed willing to give it a shot. This led me to accept the fact that I would have to try it myself.
So there I went, I finally purchased the e-book and was able to go through reading it easily after downloading it in my computer. After going through the information, I still wasn’t able to sleep as I tried to assess and reassess what kind of program the book truly offered.
I looked back at all my efforts and recognized how much I have actually exerted and how long I have tried to lose this belly fat. Understandably, the gym is not really an option as I often do not have the time to spend in there, likewise that it’s closed by the time I end working.
What does the book have to offer anyway? The truth about abs program is truly informative and indeed an absolute mind opener. I was completely at awe with the details and info that I have come across in this book.
The first thing it goes through is the myths about weight loss. These are things which we have long observed and believed in but surprisingly do not work. You can just imagine what a shock it was to find out that abdominal exercises and a number of diet programs in the market do not work.
The author of the book says too that the conventional cardio workouts we engage in do not help in losing fat and that through the program that he will be dispensing for me to use will ultimately turn my body into a lean mean fat burning machine – this will be true too even when I am sleeping.
Information in the truth about abs book was pretty sensible however I still feel skeptic about the program. In the book are 8 different levels of total body exercises which are combined with the same levels of abdominal training programs. All these only takes about 45 minutes in total for every session spent which needs to be accomplished three times in a week.
What is really good about the truth about abs program is the fact that I need not go to the gym to execute them. This was truly an advantage on my part given the tough schedule which I have to keep. All I needed was basic equipment such as a pair of dumbbells which I actually purchased from a sports house nearby.
I was all set to go and try out the truth about ab program. So I went ahead and kicked-off at the 1st level in the first week and then progressed to the 4th at about 16 weeks. I am currently on my 17th week now and what is absolutely great is that I have experienced a weight loss of roughly around 70 lbs and 5 inches off my waist! You can just imagine how excited I am to tell you this! With the weight loss and improvement I have experienced, I do not intend to stop just yet, especially that I have been truly experiencing the results and seeing the difference from the old me!
A good strength of the truth about abs program on top of the exercises it offers is its diet program as well. The diet program is indeed unique than the others on the market which only leaves you weak and starving to death.
Mike Geary, the author of the truth about abs program shares recipes on how to cook meals and believe me, these meals are really tasty and delicious. What is perfect about it is the fact that the foods being advised to be taken are truly nutritious and healthy. Indeed, eating is one of things which make us think twice about dieting. However, in the truth about abs, Mike gives information on how to effectively eat the right kinds of food that will help us achieve our goals. This is very useful as good eating habits and exercise are actually needed to succeed.
Overall, the truth about abs is an amazing book which I recommend for you to try out yourself. Believe me, it’s worth every penny and is the answer you might have long been waiting for.
Click Here to see the FULL The Truth About Abs review
‘Superfoods’ Everyone Needs to Stay Alive and Healthy
May 23, 2009
Filed under Diet And Nutrition
Experts say dozens of easy-to-find ‘superfoods’ can help ward off heart disease, cancer, cholesterol, and more.
Imagine a superfood — not a drug — powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.
"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutrition for aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.
"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."
You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a ‘real’ (unprocessed) food," Somer points out. "You don’t find fortified potato chips in the superfood category."
Top Superfoods Offering Super Health Protection
- Beans
- Blueberries
- Broccoli
- Oats
- Oranges
- Pumpkin
- Salmon
- Soy
- Spinach
- Tea (green or black)
- Tomatoes
- Turkey
- Walnuts
- Yogurt
Blueberries — Antioxidant Superfood
Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.
"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.
Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory
"We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s," Somer says. "There is some evidence to show that it reduces depression as well."
Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.
Soy — Superfood to Lower Cholesterol
A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame — not soy powder," says Somer. In other words, soy sauce won’t do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.
Fiber — Superfood Aids Weight Loss and Checks Cholesterol
A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.
Tea — Superfood for Lowering Cholesterol and Inhibiting Cancer
"The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.
Calcium
OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:
- Age 9 to 18 — 1,300 mg
- Age 19 to 50 — 1,000 mg
- Age 51 and over — 1,200 mg
And Finally, the Yummiest Superfood Yet … Dark Chocolate
New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!
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