Healthy Body – Happy Heart

Is it Possible to get six pack abs working at home?

I am 22 year old & I’ve slim physique. i used to work out at home and i had a better structure. Due to my own reasons i stopped working (Push up’s, Pull ups, Aerobics, Jogging). Now i am observing a changes in my body structure. Is it possible to get back nice body if i start working again without going to gym? I really like to have six pack abs how to get it and how long time would it take.

if you work really hard at home

What is the best way for a 13 year old boy to develope six pack abs?

I’m 13 and many of my friends have six pack abs and i really want one. I’ve been working out for a couple of days and i don’t really know if im doing the right thing. Please if your 13 and have a 6 pack abs then tell me what you did for work outs to develope six pack abs.

I got nice abs by working them alot. Abs required lots of exercises to get a six pack. You will want to do a lot of: Bicycle Exercise
Captain’s Chair
Exercise Ball Crunch
Vertical Leg Crunch
Torso Track
Long Arm Crunch
Reverse Crunch
Full Vertical Crunch
Ab Rocker
Plank on Elbows and Toes
Look them up for more info

What is the best way to get six pack abs?

Im 5’10 and skinny but comfortable with my body. I just think i would be more comfortable with some muscle. Do you a good way to build six pack abs? Such as exercise and for how long.

Do Crunches. Lie on the floor (with or without a mat). Cross your arms in front of your chest. (Donot place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative to crossing your arms in front of your chest is to lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.

Do Sit Ups. Lie on the floor, feet on the floor, knees up and hands behind your head or crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these on an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights. You might also try lifting your feet off the ground while doing the sit ups or alternating the leg in the air, like pretending to pedal while sitting up. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.
Do Leg Lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a ninety degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you’re using this piece of equipment, you can make it easier by just raising your knees to your chest. It’s more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you’re truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar. Still too easy?…
Do Jackknife Sit Ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it. What’s that? More?
Do V-ups. Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees! What kind of V would it be if you bend your knees? Reach with your hands toward the raised feet. Touch your feet if possible (might require some flexibility). Relax, return to starting position and repeat. Add weight between feet to match your taste.
Static Hold and Side Statics. Put your body into the push-up position but with your elbows on the floor, and you whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible, but you should be aiming to start off with at least 45 seconds, while seasoned ab workers known to achieve over 20 minute static holds. To perform the side static hold roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non-weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible
Train Your Oblique Muscles. It’s not as important to work on your oblique muscles at first, but eventually you’ll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn’t used as much in daily life) so go easy on the sides at first.
Other stuff Since it is, literally, the center of your body there are many other tricks you can use to train your abs, and some of the other movements will more or less involve your abs. Including every abdominal exercise in existence would make this article painfully long and new methods are being developed constantly. Now that you’ve made up your mind about a washboard mid-section, get creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble use for physical therapy.
Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won’t look weird. You can bend forward from the hips or, if you’re really into it, bend at the knees too and really "sink" out of the way.

Weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting. This is meaningless. You will NOT gain a lot of mass if you’re not taking in a lot of calories as well. Also keep in mind that most of the huge people you see on TV or in print achieve that state by going on high protein and high carb diets. They increase their calorie intake specifically to bulk up. So the fear of bulking up should NOT be a reason to not lift weights. As a rule of thumb, the larger the muscle the more energy it will burn to sustain itself. Therefore the most effective muscle groups to work for fat loss are large muscle groups: thighs and hamstrings, the back, and the chest. You can also lift your body weight without going to a gym, through push ups, sit ups, chin ups, etc.

Do Cardio. No matter how muscular your abs are that six pack isn’t going to show if you cover it up with a layer of fat. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat. However, a cardio workout should be performed for at least 20 MINUTES to burn fat. Prior to this your body will simply run on its stored energy, which results in minimal fat loss. Cardio should always be done after your weight lifting workout. While lifting weights, you use stored, (carb) energy, thus, by doing cardio after weight training your body will have less stored energy to use and go straight into the fat storage for its energy use. The overall best way to shed fat fast is to do cardio(30 min minimum) right when you wake up. Your body will search for energy to use, when it finds nothing in your stomach, it will go directly to your fat storage for energy and the fat will burn up so fast!
Diet Tips

Keep Metabolism Steady. Eating one small meal (such as a potato, a salad, etc.) every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight.
Eat Smaller Dinners. Cut down on the size of your dinner. If you’re hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren’t very active after dinner. This is the basis for advice along the lines of "don’t eat anything within X hours before going to bed". The claim that your entire dinner is stored as fat isn’t entirely true (the process is more complicated than that) but the fact you don’t move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
Eat More Fiber. Most people don’t get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
Eat Breakfast. Many people skip breakfast because they don’t have time for it. Keep this in mind: You don’t have time to skip breakfast, it’s simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn’t had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you’re both unproductive and inactive. Cereals don’t take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
Eat Smaller Meals More Frequently. This helps raise your metabolism too. It’s not easy to do though since it’s a relatively big change to most people’s routines. But it doesn’t have to be a full blown meal, simply eat often but less. A jar of nuts in the office will do just fine, grab a handful when you feel like it. Most fruits can last for a couple days without refrigeration, and if you have a refrigerator at the office, make use of it.

Drink More Water Everyday. Many places suggest 8 cups (2 L) of water a day. It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, rev up your "metabolism" (actually cause a temporary increase in calories burned).
For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimuli than hunger. If you consistantly feel hungry after meals, don’t immediately think that you need to eat more. You may simply be thirsty!
Needless to say there are many benefits of water. 69% of your body is made of it!
We can exist without food for months, but without water we can only survive for a few days. Your body is made up mostly of water, which:

Is essential for digestion, nutrient absorption and elimination
Aids circulation
Helps control the body’s temperature
Lubricates and cushions joints
Keeps the skin healthy
Helps remove toxins from your body
Every day you lose water from the body through urine and sweat, and this fluid needs to be replenished. However, your body has come equipped with a mechanism that tells you when you need to replenish your supply–it’s called thirst!

Drinking water is good for you. It will not make you fat, if you drink 8 glasses a day or even 15. Just dont drink too much more than that.

What is the Best Diet to Get Six Pack Abs?

Are you yearning to have the best diet to get six pack abs? Well, it is considered smart and stylish to get six pack abs. No doubt, it’s healthy as well. But this would mean that you need to follow a strict ‘abs’ diet so that you can actually become as toned as you want to be.

Following abs diet is a great idea for ensuring that you have a stronger, healthier and toned body. After all, the whole world would admire your flat tummy as it is considered to be one of the sexiest things about the body.

You should take care to not get pains relating to the back and or any kind of injuries.

People don’t realize the importance of an abs diet so this article focuses on helping you understand that no amount of exercise would be sufficient for you to get your six pack abs unless this is complemented by your adherence to a proper abs diet. There is no doubt that you can’t continue with so much excess fat being stored in your body.

Oatmeals:

If your choice of carbohydrates to start your day must help you lose calories, oatmeal is your perfect meal. This complex carbohydrate source can do wonders to help you burn fat. No wonder, a host of bodybuilders as well as fitness professionals choose oatmeals when they are entering into competitions. Oatmeal provides everything in tokens that are extremely balanced. For example, half a cup of oatmeal would have 5 grams of protein, 3 grams of fats, and 27 grams of carbs.

Now you understand why oatmeal is always recommend as a perfectly healthy choice for those who want to lose weight. Yams (or sweet potatoes): These are the next best choice for consuming starchy carbohydrates that are natural, healthy and low in calories but ensures high nutrients as well. It keeps you feeling fuller for longer time because digestion becomes slower.

Whole Wheat and Whole Grain Products:

As whole wheat and whole grain eatables are an important part of good diets, it would be a good thing to ensure that your choice of breads and grains are 100% whole grain and whole wheat. If you have been consuming mainly white bread, this is one of the worst things to bring into your body. When your goal is to lose weight and burn calories, it is best to use only 100% whole grain and whole wheat.

Eating a variety of fruits and vegetables would also do wonders so start your abs diet right now!

To learn more on how to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook – “Training & Nutrition Insider Secrets for a Lean-Body”.

Benjamin Wise
http://www.articlesbase.com/health-articles/what-is-the-best-diet-to-get-six-pack-abs-289378.html

How Women Can Get Six Pack Abs, Even After 30

Many women complain that it’s a lot harder after you turn 30 to get what we call six pack abs.

First you need to determine where you are. If you have let’s say 28% body fat just know that your six pack abs won’t be visible until you get your body fat down. For women it is most likely in the lower teens.

What types of food do I need to be eating?

You should be eating lots of lean proteins like chicken, egg whites, and fish. Stay away from processed meats because they will affect your fat loss progress. Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving your six pack abs. Foods are not all created equal so if you want the best results then you have to put the best fat-burning foods in your body. The breakdown of your foods is also important. Don’t make the mistake of eliminating all your complex carbohydrates either as it will impair your metabolism, but you will need to modify your intake. Every woman is different when putting this type of program together.

What types of exercise should I be doing?

I recommend fat-burning workouts. Doing workouts that are intense and lifting enough weight that is challenging is key.

What about cardio?

This is dependent on how much body fat you have. Some women will have to do more in order to get the results they want. Don’t make the mistake of just walking, this will not achieve those six pack abs. You need to do interval cardio to really get your body fat down and to start seeing those abs.

How long will it take depends on where you are. From there, you can put together a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to be more disciplined in your eating. But, the good thing is that you can actually have a small treat every week while you begin your transformation.

You must be patient in the process and focus on your goal and don’t think just because you’re over 30 that you can’t accomplish this..because you can. The mind is actually the most important part in this process as it controls everything you do from exercising and eating exactly how you need to.

My whole focus in working with women is re-conditioning their mind to get the body they want. For example, I could give you the best six pack abs diet and exercise program but if you don’t have the right “brain software”, then you will fail to get the results you want so keep this in mind when you are setting your fitness goals.

heather picken
http://www.articlesbase.com/weight-loss-articles/how-women-can-get-six-pack-abs-even-after-30-95878.html

Increase Your Metabolism To Get Rid Of Belly Fat

There is nothing worse then slowly watching you belly get bigger and bigger and your clothes getting tighter and tighter until they no longer fit. Belly fat is the cash cow of the weight loss industry because every body’s health, fitness and attractiveness are judged by it. For many people that layer of belly fat sneaks up on them, growing slowly as the years pass, for others it can be a more sudden occurrence, but no matter how it got there it can become an obsession to get rid of it.

What’s the first thing everyone does when they want to get rid of belly fat? They jump on the diet bandwagon or the more motivated try an exercise program. They try and eat less and reduce their caloric intake and this may work for a little while, but the human body needs calories to function properly and sooner or later their cravings get the best of them and before they know it they have fallen off the diet bandwagon. Some people take it a step further and throw some sit-ups or crunches into the mix hoping they can spot reduce the fat that sits around their belly, but this too is doomed to failure.

If you want to know how to get rid of belly fat then you have to look at the whole body. It is impossible to lose fat in a particular spot. No amount of sit-ups or crunches will melt that layer of fat away. You’ll just end up with a set of rock hard abs that nobody will ever see behind their blanket of fat. You have to have body wide fat reduction if you ever want to get rid of that extra belly fat. This where an increase in metabolism comes into play.

The most misunderstood part of any weight loss routine is why metabolism is the most crucial factor when it comes to losing excess weight. The human body needs energy to produce the energy it needs to function properly. This energy comes from the calories contained in the foods we eat. This caloric energy is then metabolized by the body’s cells and either burned through the daily functions of the body or stored away as fat for future use. The thing to remember is that the body uses an outside energy source, calories from food, to create the energy the body needs everyday. During this process the body also uses energy to create more energy. While this is an over simplified definition of metabolism it is the most important thing to remember.

There are three things you will have to do to increase your metabolism and get rid of belly fat.

1. Diet – This has nothing to do with the latest diet fad. This has everything to do with the nutritional value of the food you eat. Your body is a high performance machine. It needs protein, carbohydrates, fiber, and vitamins and minerals to function properly. A lean healthy diet will allow your body to metabolize its fat stores more efficiently.

A proper diet is one of the most misunderstood ways to increase metabolism. The vast majority of people who go on “Diets” cut way back on their food intake and therefore greatly decrease the amount of calories they consume. What they don’t realize when they do this is that the body reacts to this decrease in calories by slowing its metabolism in order to conserve its energy stores, in this case fat storage.

It’s the type and amount of calories that are the culprit in most excess weight situations. By cutting calories the body isn’t getting the energy or nutrition it needs. The key is to eat complex carbohydrates such as are found in fruits, vegetables and whole grain breads. It takes more energy for the body to digest and process the calories and nutrients from healthy food then from the more processed and refined foods found on supermarket shelves today.

2. Core Strengthening Exercises – You must exercise and strengthen all your core muscles, not just your abs, if you want that firm toned midsection. It is also important that you weight train your major muscle groups including you legs and back. By exercising the largest muscle groups you will burn more calories then if you just focus on you abdominal muscles.

3. Cardio/Aerobic Training – The key to getting rid of fat is burning more calories than you take in. Aerobic training combined with the tips above does just that. If you want to get rid of belly fat then get up off the couch and go for a walk, take a bike ride, or play some hoops. Just be sure to enjoy whatever form of exercise you are doing and keep doing it.

Weight training and aerobic exercise increases the demand for more calories simply because the body is using more energy not only during the work out but also post work out.

Building a stronger cardiovascular system with aerobic exercise and adding lean muscle mass with weight training will go along ways towards an increase in metabolism. Not only does lean muscle require more calories, even at rest, it also helps to increase enzymes in your body that burn fat. Because of the need for a fit body to consume more calories to maintain its current condition there really is no better way to increase your metabolism then through exercise.

If you seriously want to get rid of that extra belly fat then you will need to increase your metabolism to help burn away those excess fat stores. With a little effort and motivation simply changing your diet and starting some form of exercise program is a great way to start losing those extra pounds.

Andrew Bicknell
http://www.articlesbase.com/fitness-articles/increase-your-metabolism-to-get-rid-of-belly-fat-131053.html

How to Lose Belly Fat in a Few Weeks

Wondering how to lose belly fat so you can go from fat abs to flat abs in time for your school reunion party? You can lose belly fat in a few weeks by following a healthy eating plan and exercising on a regular basis. Though it may sound like the boring old adage, “Eat less! Exercise More!” it is really the way it works. However, succinct as the adage is, those words leave a lot out. If you want to know how to lose belly fat in a few weeks you should know how to eat healthy while eating less and how to exercise for optimal fat burning.

How to Lose Belly Fat with a Triple Combination

When you restrict your calories, it can be hard to get the nutrition you need to stay healthy. Luckily, there are programs that put together eating plans that will help you lose belly fat without starving yourself of nutrients. What’s more, the best programs will tell you which foods are best for actually helping you burn more calories!

Exercising is not just good for burning calories and gaining muscle, it is also important for cardiovascular and overall fitness. Yes, you can lose weight without exercising but you would need to cut down far too many calories to achieve your weight loss goal. That could be counter productive in the end as you will almost certainly feel weak and malnourished.

In your quest for how to lose belly fat, don’t forget to drink plenty of water. Drinking water speeds your metabolism and helps you feel sated. Fluids are important to our health but far too many people drink soda and other sugar-filled beverages, which may quench the thirst but add unnecessary empty calories to your body. Just replacing these beverages with water is enough to get you started on losing weight. Take a good look at the labels on the drinks you are putting into your body; you might be surprised how many calories there are in an 8-ounce can of soda.

When it comes right down to it, the secret of how to lose belly fat is really a question of mind over matter and of making the right choices.

Michael Ingles
http://www.articlesbase.com/weight-loss-articles/how-to-lose-belly-fat-in-a-few-weeks-558877.html

How do you make your fat belly hard and round?

I’m a fat guy but have had stretchmarks and i think i will end up with a lot of loose skin if i lost all my weight. I’m 21 and my skin could be alright but i don’t think so. I don’t mind being big but i don’t want it to be flabby so what are the best ways to harden my rolls into a nice round man belly? I need to be careful not end up with loose skin!

Do exercises that focus on your core.

How to reduce fat belly with out straining the legs?

hi there,

How to reduce fat belly with out straining the legs?

hmm, by straining you mean high impact exercise?
If you are sort of overweight and cannot do much running in fear that your knees may get damaged, why not cycle, or go on an elliptical trainer.

But the best one i would recommend is swimming, it takes the weight off your body and helps you perform exercise across your whole body, it is a good workout.

or if you cannot afford going to the gym try going for a walk until you build enough strength in your joints for jogs or a run.

I had the same problem, but I got over it once I worked on strengthening the joints with weights and working out regularly. now I can run for 1 hour without getting tired, but I do get light headed after 50min :$

and a quick note, you cannot target fat burn, it all depends on your genetics, if you want a lean body you have to mix cardio, weights and a good diet. (don’t try supplements or pills when you start off, not good at all) Just do the normal eat less (in right quantities), move more and you’ll lose weight

Are there any home remedies to get six pack abs?

I really want 6 pack abs, are there any home remedies to get six pack abs or something!
Please help I’m in desperate need of some good suggestions!

jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these
crunches – I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.