Hi!

No matter how much you want to believe it, doing thousands of
crunches is not going to take off any inches from your waist or fat
from your abs.

There are times when I’ve gone to the gym and completed an entire
workout in the same amount of time that others spend on only
abdominal exercises. It’s ridiculous.

None of these people are any further ahead than they would be if
they used total body movements and made every exercise an abdominal
exercise with the Turbulence Training lifting technique.

Find out the 3 keys to abs on page 6 of “The Dark Side of Cardio”
FREE REPORT you can download at http://turbulencetraining.com/cbae/?a=mxQrqC&p=1

Helping you burn more belly fat in less time,

JILL
http://www.turbulencetraining.com/cbae/?a=mxQrqC&p=1

PS - You also get a Sample Turbulence Training workout when you
visit: http://www.turbulencetraining.com/cbae/?a=mxQrqC&p=1

Some of you may have heard of a new piece of equipment that is popping up in gyms and fitness centers across the US…Whole body vibrational plates are devices that you stand on and as the name suggests, they vibrate in three different planes of motion. These devices are reported to lower the percentage of body fat while increasing muscle mass and bone density.

Normally, I wouldn’t give anything with such big claims a second look. You know the old “if it sounds too good to be true it probably is,” saying. However, the studies on vibration plates look promising.

One study on mice showed that when placed on the vibration plate for 15 minutes per day for 15 weeks, the fat cell production was reduced 27% and free fatty acids and triglycerides were each lowered in the blood by about 40%. The interesting part is the mice’s feeding behaviors stayed the same.¹

So what about humans? The technology was originally used in the Russian space program to help cosmonauts stay in space longer. From there it was used in Russian athletes. Since then, there have been many studies measuring the effects in humans — and the benefits of vibration plates are proving to be enormous.

Athletes are seeing better workout results in shorter time,² though some professional sports teams report their biggest benefits seem to be in the increased flexibility and stretching their players get with the machines. These plates are also being used for other applications — in elderly adults, for instance, to not only help them gain better balance and mobility, but to help them improve circulation and rebuild bone.^3-5

But some experts are warning against potentially negative effects. In occupational medicine, some workers who are exposed to vibrations day in and day out, i.e., jackhammer operators, develop hand muscle weakness.⁶ Others who sit on vibrating work equipment daily may develop low back pain, or their discs may degenerate from the vibration.⁷

The biggest difference between vibration plates and occupational vibration exposures is the amount of time you are exposed to the vibration. While the potential upsides with reasonable intermittent use seem strong, some experts caution strongly against overuse, and others recommend avoiding vibrational plates altogether for now, stating that more studies are needed.

There aren’t many shortcuts, when it comes to fitness, but I think this may actually be a truly beneficial product — though there are some people for whom vibration plates are not recommended — for instance anyone prone to blood clots.

So, if you are interested in using one, check with your doctor first to see if there would be any reason that you shouldn’t. And while vibration plates are available for home use, they are quite expensive.

Further research should show whether this technology would prove to be helpful without harming anyone. So, while I’m not spending my hard-earned money yet, this is one to keep our eyes on!

References

1. Rubin CT et al. Proc Natl Acad Sci U SA; Nov. 6, 2007; 104(45): 17879. Source: Anthony L. Komaroff, MD. Journal Watch; Dec. 15, 2007; 27(24):191.
   
2. Cormie, P J of Strength and Cond Res, 20(2), 257-261, 2006.
   
3. Corrie H, et al. Osteoporosis Int. 18(Suppl 3), 2007.
   
4. Bogaerts, A et al. Gait & Posture, 26, 309-316, 2007.
   
5. Bautmans, I et al. BMC Geriatrics, Dec; 5:17, 2005.
   
6. Necking LE, et al. J of Hand Surg, Dec 2002, 27 (6), 520-525.
   
7. British Journal of Sports Medicine, 2005;39:585-589; doi:10.1136/bjsm.2005.016857.

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

By Richard Romando

Pilates is a series of exercises designed to improve flexibility and strength through a variety of stretching and balancing movements. It was developed by Joseph Pilates, a prisoner of war during the Second World War, and has become increasingly popular.

From when he was very young, Pilates took inspiration from the ancient Indian art of yoga, Zen Buddhism, and physical exercises of the Greek and Roman empires and conducted experiments that helped him gain strength.

Pilates introduced his exercises to the inmates of the German internment camp, helping them keep physically fit. He also introduced mat workout and physical exercise equipment made from bed springs.

Today Pilates has become particularly popular among dancers, athletes, celebrities and models, because in addition to helping to develop flexibility without causing a strain on the muscles, it also helps improve posture.

A regular Pilates regimen results in a flatter stomach and a thinner waist and thighs, as well as increasing mobility in joints. Like yoga, it also relieves stress and anxiety.

Chiropractic consultants recommend Pilates for strengthening the back and the spine. Physiotherapists also recommend Pilates, to those seeking rehabilitation after injuries to their limbs.

Pilates is also recommended for the elderly, people suffering from osteoporosis, and people who are overweight.

Pilates has become quite popular among athletes, dancers and actors because the workout improves not just the body but mind as well. Pilates’ balanced approach ensures that no muscle group is overworked and as a result the body works as an efficient, holistic system.

Pilates is for everyone - the young, the old, the sedentary, the athletic, and those who have a physical disability.

Pilates helps improve strength, tone, flexibility and balance, and makes the body less prone to injury. It reduces stress, relieves tension, and boosts energy through deep stretching.

It creates a stronger, more flexible spine, promotes recovery from injury, increases joint motion, improves circulation, heightens neuromuscular coordination, corrects muscle groups, enhances mobility, agility and stamina, and improves the look and feel of your body.

Pilates Info provides detailed information about Pilates exercises, equipment, videos, classes, studios, certification, and more. Pilates Info is affiliated with Business Plans by Growthink.

Article Source: http://EzineArticles.com/?expert=Richard_Romando
http://EzineArticles.com/?An-Introduction-to-Pilates&id=69003

To get great abs really doesn’t take tons and tons of abdominal work.   I have found from my clients and from myself that working your abdominal muscles along with core work..your abs will look great and you will feel great.  Pilates is fun and a wonderful way to develope awarness to your core and build strength and the same time.  I know this an area that most people hate to work and thats why they wait to the end of their workout to get it done.  I know I did for a long time. With Pilates you are engaging your core for the entire class!!  All I know is that when its all said and done your belly, back and sides can be very sore!!  I think Pilates should be a part of everyone’s life.  It has so much to offer to everyone.  There are so many ways you can tailor pilates so you don’t feel like you’re lost and never will “get it”.  I’m sharing this with all of you in hopes that one day you will give it a try and feel better!!

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Dear Friend,

This is a letter from your ol’ pal, belly fat. We had a great run this summer, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.

Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout”, but it’s never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn’t have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training - otherwise, its all over pal, and you’ll never see me again.

Belly Fat says, “Don’t use this”
==> http://www.turbulencetraining.com

Your friend and spare tire,

Belly Fat

PS - Seriously, don’t go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

The biggest myth when looking to develop 6-pack abs is that you need to perform an unlimited number of crunches. The real truth is that you must work hard to reduce body fat through proper food intake, increasing activity, or a combination of both.

In this article, I will focus on six core exercises that will help you build stabilization and strength in different planes of motion, which in turn will help you build those 6-pack abs you have always wanted.

Your ab routine should last about 20 minutes two to three times per week, with two to four exercises for 2-3 sets of 10-25 reps per exercise. The program below will allow you to superset your exercises to save time. The letters and numbers before the exercises will help you to keep your exercises in order.

You can superset A1 and A2 for the total number of sets before progressing to the next set of exercises. Complete all sets and reps of A exercises before moving to the B exercises.

A1 Incline Hip Raise: Lie on an incline bench with your head at the top and your feet towards the lower side. Bring your knees towards your chest and curl your hips up towards your shoulders. Pause at the top for a count of 2 seconds before returning to the starting position.

A2 Weighted Swiss Ball Crunches: Sit in upright position on a Swiss ball with feet flat on the floor. Walk feet forward to roll underneath body until the ball’s positioned on lower mid-back. Grab a 6-8 lb. medicine ball and leading with the chin and chest, reach towards the ceiling. Contract the abdominals and raise shoulders up.

B1 V Ups: Lie back on the floor with legs straight and arms extended overhead. Leading with the chin and chest towards the ceiling, contract the abdominals and raise the shoulders off the floor. Also raise legs up towards ceiling and attempt to touch your hands to your feet.

B2 Front Planks: The goal of this exercise is to stabilize the muscles by holding a static position with your abs tight and braced. Lay flat on your chest. Elbows are placed on the floor at a 90 degree angle. By positioning the elbows right underneath the shoulder you maintain a stable position with support of the upper body. Lift hips and knees off the floor and maintain a straight spine with your head straight, back flat, and knees off the ground.

C1 Stability Ball Rollouts: Start on your knees with forearms on the Swill ball and your arms outstretched. Roll yourself forward towards the ball using the forearms to support your weight until your body is in a straight line, hips parallel with the rest of your body. Brace the abs and roll back and return to the starting position by pulling your arms back up the ball until you are in an upright position.

C2 Prone Jackknife: Place your hands on the floor and your feet on a Swiss ball in a push-up position. Maintain a natural curve in the upper and lower back. Begin drawing your knees towards your chest. Do not allow any spinal movement. Extend the legs back to the starting position.

Great abs are a product of a healthy diet, consistent abdominal training, calorie-burning exercises, and reducing body fat by stimulating your metabolism. Here are four nutrition tips that will help with your goal of 6-pack abs.

1. Drink plenty of water –divide your weight by 2.2 for total ounces of daily water.
2. Spread your calories into 5 or 6 smaller meals instead of 2-3 big ones.
3. Avoid refined, simple carbohydrates that contain white flour or white sugar.
4. Eat a good source of complete, high-quality lean protein with each meal.

[“This article appears courtesy of Early to Rise’s Total Health Breakthroughs, offering alternative solutions for mind, body and soul.  For a complimentary subscription,
visit http://www.totalhealthbreakthroughs.com“

Two things happened about the time I turned 30; my husband and I started a new business and my weight began to be an issue for me.  I’ve never been “overweight” according to the BMI and weight charts.  I have pushed the numbers pretty close but never quite hit that mark.  Still, carrying around an extra 10 - 12 pounds on my frame was making me look bad, and I knew it.  Time to grow up and take responsibility for my shape!  I guess we can’t stay 20 forever! The stress from a new business was sure not helping in the weight management department but owning our own business did give me some free time and the flexibility to be able to exercise.    I began like everyone does.  I walked, changed my diet (a little), tried to cut out the really bad eating habits, etc.  It helped - a little bit.  I looked healthier and was feeling a bit smaller but it wasn’t fun and I lost interest.  Ever heard that story before?  Soon I found a small gym by my house and I joined.  Not to do cardio and classes but to train.  I chose a great, local gym where I trained with the owner.  I loved the experience.  Having a trainer to teach you the proper way to execute strength moves and to track your progress is just the best way to train.  Someone else keeping me in line and on track is exactly what I needed (still do) to make progress.  I trained there for over three (3) years with great success.  By body got tight, my muscles were getting strong and I felt like a million bucks.  I trained before, during and after my pregnancy and I think it helped me to recuperate much faster.

Today is the last day I will spend trying to finish getting my CEU’s (certifide educational units) for my Personal Fitness Trainers license. This something that has to be done every 4 years.  Let me tell you that it was an experience that surprised me. I met some pretty interesting people who’s hopes and dreams are always inspiring..The classes where fun with areas of difficulty that pushed me to my limits. My body is sore and tired..! Imagine working out for 5 hours in one day. I do think it’s pretty cool that there are so many ways that you can exercise your body. I watched so many people trying so hard in class taking notes and trying to get it all in, when I know, that you will be LUCKY if you remember 2 new techniques. Or better yet, you will never be able to understand your own notes…You know the ones you wrote down so fast thinking you will be able to dupilcate what you learned.. Sounds kind of funny but it’s the truth. Also, is there any truth to trade marking your own “move”or “routine”?? I heard this a few times…How that is possible is beyond me…But I try to keep an open mind. I took several classes each day. Thats like working out for 5 hours in one day. Now I love to work out but this was a bit extreme. More then once I was in the back of the class instead of being in the front. My body was not functioning up to it’s highest level at this point in time. I think my legs had left my body! My yoga class was truly an amazing experience…nicely taught by my a girl named Sarah. She managed to stretch every muscle in my body twice!! I think the man behind me had a better time considering his view of myself and the other women in the class while maintaining ” down dog” position. Oh well..enough said there. Now that my day is done ..rest assure my body will be sore and I will remember this moment for the next couple of days. I think I’m partially paralized!! Time to say good-bye for now and let my poor body recover from this long weekend. My bed never felt so good. ;-))