weight loss results await individuals interested in a customizable cycling training program. Cycling is one of the fastest weight loss methods for two reasons it burns more calories and it brings the heart rate for weight loss up much faster. Individuals with a large amount of weight to lose often worry about the impact exercise will have on their limbs. Cycling is a low impact exercise that yields fast results. If combined with a healthy diet full of lean protein and an increase in fruits, vegetables and whole grains fast weight loss will be the inevitable result.

A good cycling training program will promote weight loss, boost energy and increase metabolism. It is perfect for beginners or people who want to improve their overall health and fitness. One of the many reasons a cycling training program works so well is because a trainer can show you how to use your bike as an all in one fitness machine. There are different riding levels that can be accomplished all

with the bike you already have. Beginners can increase their speeds or work out intensity after strengthening their heart over time. Though cycling is considered exercise it can also be a fun way to get in shape, it can challenge your body and your mind and can also prepare you to think beyond where you are at the presence.

Adding an hour of cycling to your daily routine can produce dramatic results in both weight loss and endurance levels. It is essential for a rider to stay hydrated as they are losing lots of sweat during their workout and replacing fluids are essential to success. The natural outdoors provide just the right amount of resistance the body needs to see benefits. It is like having a cardio workout combined with strength training. You burn more calories, which equal more weight loss later. The best part about cycling is that you don't need to buy equipment.

Working with a cycling trainer provides a host of benefits including one on one support and a plan that is customized for your level of fitness. They can get you into the shape you want to be in using the equipment you already have. They can give you nutritional tips that work well with a cycling routine and let you know which vitamins are best for your body. They provide both motivation and company, they are also going through each turn and each mile so you will feel a true sense of accomplishment when you are done your workout. They will also let you know when you are ready to leave the beginning level behind that alone is a great accomplishment on your road to total well-being.
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Getting a great six pack is not all about sit-ups. Abs take a daily dedication to fitness and nutrition improvement. I know from personal experience that you can exercise every single day and still not get abs. It takes smart eating, too.

Eating for abs is not rocket science. Eat plenty of fiber and protein, and limit your junk intake (fat and unhealthy snacks). Focus on these three aspects of nutrition and you will be well on your way!

Fiber helps your body digest food efficiently, rather than leaving it lingering in your digestive tract. Without fiber you will feel and look more bloated than you otherwise would.

Protein boosts your metabolism and helps your body build muscle, and burn off that pesky fat.

Focus on foods that are low in fat, and high in EFA's (Essential fatty acids). The best EFA to look for is omega 3, which has many health benefits, and is found in supplements like fish oil, and super seeds like Salba.

Try to eat smaller meals more often. Less is more.

It's time to take charge of what you eat. Take a strong step towards getting a set of six pack abs by integrating the ten foods below into your diet, and eliminating the junk.

1. Almonds

Almonds are my favorite snack. They are not messy, so I can just throw a hand full on my desk and eat them as I am working away.

Almonds contain about 18% protein, so they are a great metabolism booster.

A handful of almonds lower the LDL (Low Density Lipids), or bad blood cholesterol, by up to 10%, which can help prevent heart disease.

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance.

Almonds also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. Almonds also contain more calcium than any other nut.

I had a salad with sliced almonds and maple syrup dressing the other day and it tasted AMAZING.

2. Fish

Fish are high in protein and low in fat. They also contain Omega 3 fatty acids, which have numerous health benefits.

The health benefits of Omega 3 fatty acids include cancer prevention, cardiovascular disease prevention, and promotes better immune function and brain health.

3. Salba and Chia

Salba and Chia are superseeds. The health benefits of Salba cannot be overstated. Just check out the gram for gram comparison of Salba and other foods below.

An astonishing fact of Salba is how it contains 8x more Omega 3's than Salmon! For some of the great health benefits of Salba see the graphic below.

My favorite part about Salba is how easy it is to integrate into almost any food. I eat it every day. This morning I mixed Salba with my eggs, and it also goes well with oatmeal or cereal.

Salba comes either as a seed, or as a ground powder. With both products you get to enjoy the great health benefits.

4. Apples

A large apple has five grams of fiber, but it's also about 85% water, which helps you feel full. The old saying does hold truth "An apple a day keeps the doctor away."

A study of 10,000 people showed that those who ate the most apples had a 50% lower risk of developing lung cancer.

Researchers believe this the low lung cancer risk is due to the high levels of the flavonoids quercetin and naringin in apples.

5. Steel Cut Oatmeal

Oatmeal is a delicious and super nutritious food.

As the soluble fiber of oats is digested, it forms a gel. This gel delays stomach emptying and makes you feel full longer. New research suggests that children who ate oatmeal were 50% less likely to become overweight, when compared to those children that ate no oatmeal.

Oatmeal is also a significant source of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream.

6. Salad and Greens

Pretty much any leafy green food is good for your midsection, since the calorie count in greens is minimal. I've heard before that when you eat celery you are actually burning more calories by eating the celery then is in the celery itself!

One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement.

Most leafy greens are also a good source of calcium, which is essential for muscle contraction. In other words, they help fuel your workouts.

7. Hempseeds

Hemp seeds are delicious and nutritious. This underrated super food delivers a healthy portion of protein and plenty of Omega 3's.

One tablespoon of Mum's provides 5g of easily digestible vegetable protein and over 1.2g of Omega 3. Rich in chlorophyll, vitamin E, enzymes and GLA, Mum's is packed full of nutrition.

Mum's also makes hemp oil, which I am planning to purchase soon, since it is a much healthier alternative to butter or olive oil for cooking.

8. Yogurt

Yogurt is just milk or cream that is cultured with active live cultures. These cultures are good bacteria that are necessary for optimal body functioning. Healthy levels of good bacteria also promote digestive health and boost the immune system, and prevent the growth of harmful bacteria that cause bacterial infections and diseases. Good bacteria prevent imbalances in the bodys yeast levels, which can prevent various types of yeast infections.

For an extra added health benefit to yogurt, mix more healthy ingredients in. Salba and Mum's original are delicious in Yogurt, and so are fresh fruits, like strawberries and blueberries.

Since yogurt is made from dairy products, it is very high in calcium, which is great for bone and teeth health. Yogurt is also a good source of protein.

Choose carefully next time you are in the yogurt section of the grocery. Some yogurt is very high in sugar (while claiming to be fat free), and other varieties are sweetened with potentially deadly chemicals like aspartame.

9. Beans and Other Legumes

Beans are low in fat, and high in fiber and protein. Beans truly are a nutrition powerhouse, containing over 20% protein, and 20% fiber. Beans are also very affordable, which is a nice added benefit. For more information about the many health benefits of beans check out the free white paper from ADM Inc. "Little Beans, Bug Nutrition."

10. Quinoa

Quinoa is very similar to rice, but I like the taste better. It packs more nutrition punch, too.

This whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Quinoa's protein is about 16 percent, which is higher than any other grain.

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If so, you'll be surprised to know that even ‘you' can begin transforming your body into a "beach body" with that perfect six-pack: resulting in the opposite sex drooling over you. The workouts for abs below will help you to achieve those toned and muscular abs.


The first thing to remember when performing workouts for abs is that building muscle by its self won't create that perfect six-pack. What is also required is to diet. You must aim to lose weight over you whole body and not just the stomach. It doesn't matter how toned and muscular your abs are, no one's going to be impressed by them if they are hidden under a layer of fat.

Interval Training

The next thing you should do to make your workouts for abs more effective is interval training. This is a form of cardio which involves bursts of high intensity work which is alternated with periods of low activity or rest. The choices of exercises you can choose are running, cycling, and rowing, etc. As your pace changes, your body will burn more calories and the more work you put into this, the more fat is burnt off.

The Workouts for Abs

Okay, lets now look at the workout for abs themselves and there are a number to choose from.

The Abdominal Crunch

Lie on the floor with you hands touching your forehead. Keep the bottom of your back firmly on the floor and by contracting your abs, raise the top of your back and shoulders by about 4 inches off the floor. Exhale while you do this and try to keep this position for about 30 seconds. Over time as you become better at this, slowly increase the time your upper back and shoulders are raised off the floor.

Sit Ups

Lie on the floor with your knees up. Try and wedge your feet under something or have a friend hold them down. With your hands behind your head or cross ways across your chest, raise your back and shoulders until you are upright and then lower back down. As you become more used to doing this, try doing it on an incline or holding weights and increase these as you become more resilient.

Leg Raises

To do this you must lie flat on the floor with your arms down by your side and your hands flat on the floor. Keeping your legs straight, lift them up into the air so that they are at a 90 degree angle to your body. Then lower and repeat without them touching the floor.

Jackknife Sit Ups

Lie flat on your back with your arms down by your side. Then simultaneously raise your torso and knees so that your face touches your kneecaps directly above your pelvis. While doing this, allow your knees to bend naturally. As you become more resilient to doing this, you can attach a weight to your feet.

Static Holds

This exercise is known as the plank because you get into the push-up position, but instead of your hands touching the floor, you have your elbows touching it instead. Push up your body off the floor and keeping it firm and still (static) hold that position. You might find that 45 seconds would be enough if you are new to performing workouts for abs. Those more experienced can keep this position for up to 5 minutes. You can also do this exercise on your side with one arm raising you off the floor and one foot touching the floor.

Bicycle Crunches

Another important set of muscle that should be exercised are your oblique muscles. These muscles are located on either side of your stomach. One way to do this is by performing bicycle crunches. Lie on the floor with your hands behind your head. This is similar to the abdominal crunch except that you lift your left knee up and bend your left shoulder towards it and then back down without touching the floor. Then you repeat again but now with the right knee and shoulder. Keep alternating between the two as if you were riding a bicycle.

DVDs to Help with Workouts for Abs

There are a couple of excellent DVD workout programs on the market which are guaranteed to help you achieve your goal. These DVD workout programs are brilliant because they are very motivating and will help keep you focused by giving you a set routine to follow. With these DVDs you will achieve maximum results with your workouts for abs and in next to no time you'll be able to display that beach body that everyone desires, leaving you feeling fit and confident and looking great.

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