In today’s digest we bring you articles on 7 EASY WAYS TO TONE YOUR ABS, Velocity DietÂ® Plan – The New Science of Rapid Body Transformation – Biotest, Do You Know Your Body Type? and Dr. Ted Naiman: Ketosis and a diet rich in protein – Diet Doctor. Hope you enjoy them…
7 EASY WAYS TO TONE YOUR ABS
Following are simple exercises that help tone the lower abdominal muscles . Managing to keep your stomach in shape gets harder and harder over time. Most ab workouts seem to target the middle of the stomach only, but the lower abs usually require the most work. Following are exercises meant to specifically target this area…
Following are simple exercises that help tone the lower abdominal muscles .
Managing to keep your stomach in shape gets harder and harder over time. Most ab workouts seem to target the middle of the stomach only, but the lower abs usually require the most work. Following are exercises meant to specifically target this area to help you eliminate that pooch and keep it away .
This exercise is harder than it looks! Build strength, stamina and flexibility all at the same time with this challenging move that comes to us from yoga. HOW TO DO IT: Begin seated, balancing on your butt with your knees bent into chest. Keeping your spine naturally straight, extend your legs and hinge slightly back (avoid rounding your spine), engaging your abs to lift your legs until body resembles a letter V with arms extended on sides of thighs. Make it easier by keeping knees bent in V position if needed. Hold for 30 to 90 seconds. Do three sets. Very good exercise to tone your abs..
Full Plank Passé Twist
Start in a plank position with your feet close together, then bend your right knee and move it over to your left side. Slide your foot up to meet the back of your left knee by turning your hips to the left and rotating on the ball of your left foot.
Move your leg back to its starting position and repeat with your left leg. Pull your abs in as you lift each leg, and repeat 10 times for up to three sets.
Resisted Leg Stretch
Lie on your back with your feet flexed, and bend your knees toward your chest. Lock your fingers together on top of your thigh and extend the opposite leg until it is parallel to the floor. Lift your head and shoulders from the floor by curling above your ribs. Push your hands against your thigh while bringing your knee toward your chest. Switch the same stance with the opposite leg and do 10 reps at up to three sets.
Reverse Plank Hover
Once you’ve mastered the regular reverse plank you can add in some leg lifts. Hold your reverse plank and keep the hips steady and abs tight as you lift one leg off the ground at a time. It doesn’t have to be too high, just a few inches will do. Complete 5-10 on each side.
This is similar to the previous beginner one but with more reps. I would also add the Superman exercise for lower back training.20×3
Begin in a plank position propping your body on your elbows with your hands together. Keep your feet just wider than the width of your hips. Begin to take small steps forward as you slowly lift your hips little by little. Your hips should end up in high pike position. Slowly move back in reverse until you reach your starting position. Complete up to three sets of five repetitions.
Lie on your back with your legs turned out and knees bent so that your legs look like those of a frog. Keep your feet flexed and the heels of your feet pressed against each other. Breathe in, and lift your head and shoulders up so that you curl over your ribs. Lift your arms up with your palms down, and exhale as you press your heels and extend your legs 45 degrees. Breathe in, and pull your heels toward your body. Complete up to 30 reps..
The best part about these routines is that no additional equipment is required aside from a towel or mat for personal comfort. What are some of your favorite exercises for this part of the body?
Keywords : tone your abs, tone your abs exercises, tone your abs workouts, tone your abs fast
7 EASY WAYS TO TONE YOUR ABS was originally published at http://www.trainhardteam.com/7-easy-ways-to-tone-your-abs01/
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Velocity DietÂ® Plan – The New Science of Rapid Body Transformation – Biotest
Version 3.5.1 The Velocity Diet requires a level of commitment that many people simply aren’t ready for. This burning commitment is sparked by frustration and even anger. The truth is, if you’re not a little angry about your current level of progress, then you shouldn’t even attempt the Velocity Diet. On the other hand, if…
The Velocity Diet requires a level of commitment that many people simply aren’t ready for. This burning commitment is sparked by frustration and even anger. The truth is, if you’re not a little angry about your current level of progress, then you shouldn’t even attempt the Velocity Diet.
On the other hand, if you’re sick of spinning your wheels, if you’re mad about the body you see in the mirror, and if you’re more than willing to commit to 28 days of intense but highly effective body fat and bad habit removal, then the Velocity plan has unlocked the door.
On the other side of that door is a lean, muscular, athletic body. Whether you open it or not is up to you.
Here’s What’s Involved:
The Velocity Diet is a complete 4-week program that’s rock solid and requires nothing other than you doing it as outlined.
Eating Plan. The eating plan involves a daily menu consisting of four specialized protein shakes and one solid meal.
Workouts. The training program consists of three weightlifting workouts per week and one bodyweight exercise session, called The V-Burn Challenge, which is performed on Saturday or Sunday.
NEPA Walks. You’ll also do NEPA walks and NEPA activities each day. NEPA stands for Non-Exercise Physical Activity, and is included to further boost metabolic rate thus burning additional fat, and to speed recovery from training.
Online Forum Support. You aren’t alone on your Velocity Diet journey. Your fellow V-Dieters are here on the Velocity Diet forums to help you when you need advice or encouragement. After all, it’s hard to fall off the diet when thousands of people are cheering you on… or providing you with a kick in the pants if needed.
The Velocity Diet arms you with all the weapons you need in this war on body fat, bad habits, and soft muscles. The plan of attack is in your hands — or will be, as soon as you download the book included in the package.
The rest is up to you.
Now, put your game face on, and prepare to transform your body!
Daily Menu Plan
Metabolic Drive® Protein
Metabolic Drive® Protein
Metabolic Drive® Protein
Healthy Solid Meal (HSM)
400 – 700 calories
300 – 600 calories
Metabolic Drive® Protein
Workout & Recovery Drink
Nutrition Facts for Shakes and Workout Drink
| Workout Day|
| Workout Day|
My Personal Velocity Experience
by Chris Shugart
In 2005 I looked in the mirror and didn’t like what I saw. Sure, I was in okay shape. After all, I was a professional in the fitness industry, so I’d better have some muscle and look fairly lean, right?
I’d made progress over the years, going from 35% body fat in college to somewhere in the teens. Problem was, I’d never really achieved that super lean, athletic look with visible abs. I thought, “Man, I work hard in the gym, and my diet’s pretty good too. So why do I still feel uncomfortable taking my shirt off at the pool?” It was frustrating and more than a little embarrassing.
I knew that my eating habits were okay, but they weren’t perfect. I still struggled to choose the right foods and not overeat. Despite all I’d accomplished, all the weight I’d lost, I still had some residual “fat-guy cravings” for foods that kept me from getting as lean as I wanted.
Sometimes I’d be “good” all week, then blow it all on the weekend with a cheat meal that turned into a 48-hour buffet binge. Again, as a fitness professional it was embarrassing. Why couldn’t I control myself? How come the willpower I expressed in the gym didn’t always express itself when it came to my eating habits?
I trained hard too, but that last layer of fat hid the hard-earned muscle. I decided right then to make one last effort to uncover my abs. Since I was already working out several times a week, I knew I had to do something extreme with my diet to shed that stubborn layer of fat.
Being an “insider” in the fitness biz, I had access to a lot of nutrition experts, research scientists, athletes, and bodybuilders: men and women who knew a lot about getting lean very fast without losing muscle.
I picked their brains and eventually came up with a strict (and honestly quite extreme) diet plan, based loosely on Protein-Sparing Modified Fasts, which are dietary regimens very overweight patients at hospitals are put on before they get certain surgical procedures.
I wrote an article about my idea and published it online with a “don’t try this at home” warning. It was an experiment after all. I had no idea how – and if – it would even work.
The Shocking Results
In four weeks I lost sixteen pounds of fat and four inches off my waist. My body-fat percentage hit the single digit mark for the first time in my life. I could see all of my abs. Finally!
I also noticed a peculiar side effect, too. During the diet I’d somehow lost all my cravings for fattening foods, like sweets and fried stuff. I’d even developed new tastes for healthier foods I’d never liked before, like green vegetables. “Well,” I thought, “that’s weird. But I like it! And it’ll sure make maintaining the fat loss easier.”
I published another article about my results and the effect was immediate: A whole lot of people wanted to try the diet. And for the next several years, that’s exactly what happened.
The feedback was universal: People who’d been struggling to lose fat for years were able to achieve great results in only 28 days. And the best part was, the positive changes in eating habits and taste preferences didn’t seem to be a fluke: most people who closely followed the diet reported the same experiences.
Other fitness experts and coaches contacted me wanting to do the diet. Christian Thibaudeau, Dan John, and others, all published experts, used my diet to break their lingering bad habits and shed body fat in record time.
Coach Dan John lost 23 pounds and 5 inches off his belly measurements in only 4 weeks. A short time after the V-Diet, Dan set a Master’s State Record in the snatch lift, 105-kilo division. Bodybuilding coach Christian Thibaudeau used the V-Diet twice, once to get ready for a bodybuilding competition and once to modify his dietary habits. “The Velocity Diet really helped me to get back on track,” he confessed.
I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.
The V-Diet itself helped Gus kick-start his transformation. He lost 21 pounds and five inches from his waist in 28 days. Gus says the taste and dietary habit changes he achieved with the V-Diet helped him during the last three months of his incredible transformation.
Today, thanks to the feedback of hundreds of people, years of continued research, and improvements in the nutritional supplement field, I’ve been able to expand and improve the original plan, which I’d dubbed the Velocity Diet because it worked so fast. “V-Dieters,” as they call themselves, have since formed a massive online community. There they log their progress, post their photos, and provide support to other people on the diet.
Whether your goal is to lose that last 15 pounds of fat and finally see your abs, kick-start a healthier lifestyle, or squash your bad nutritional habits forever, the Velocity Diet may be just what you’re looking for. Writer Arnold Glasgow put it this way:
“Success is not the result of spontaneous combustion. You have to set yourself on fire.”
The question is, are you ready to ignite?
Velocity DietÂ® Plan – The New Science of Rapid Body Transformation – Biotest was originally published at https://biotest.t-nation.com/products/velocity-diet
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Do You Know Your Body Type?
If you’re like many people, you may answer the question “What’s your body type?” with a response like “hot,” “weak,” “strong,” “flabby,” “curvy,” or another adjective based on your subjective judgments about yourself. But there are ways to figure out what your natural-born body type is, objectively speaking. These objective body types are based on…
If you’re like many people, you may answer the question “What’s your body type?” with a response like “hot,” “weak,” “strong,” “flabby,” “curvy,” or another adjective based on your subjective judgments about yourself. But there are ways to figure out what your natural-born body type is, objectively speaking.
These objective body types are based on the concept of somatotypes, which was developed in the 1940s to correlate body types with physical strengths and weaknesses, personality characteristics, and behavior. Subsequent evidence suggests personality has little to do with it. But there is research suggesting that the differences in physique, hormonal response, and physical performance in the original somatotype profiles hold true. And there is solid science behind using somatotyping for fitness and athletic training to enhance performance.
To get a precise assessment of whether you’re an ectomorph, mesomorph, endomorph, or a combination type, you could go to a lab and have your body fat, bone, and muscle mass measured. You can also gauge your body type right now by taking this quiz.
Read each of the following questions or statements thoroughly, and (honestly!) choose the option that best describes you. If you’re not sure which of two responses applies to you, pick the one your instinct tells you, or choose both — you’ll see why later.
Excerpted from Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type, by Phil Catudal, with Stacey Colino. Copyright © 2019. Available from Hachette Books, an imprint of Hachette Book Group Inc.
Dr. Ted Naiman: Ketosis and a diet rich in protein – Diet Doctor
How does an increased protein intake on low carb work with still being in ketosis – and what does the latest research have to say about it? A highly debated topic at the moment and one of the high-protein diet promoters is Dr. Ted Naiman. In this presentation from the 2018 Low Carb Cruise, he…
How does an increased protein intake on low carb work with still being in ketosis – and what does the latest research have to say about it?
A highly debated topic at the moment and one of the high-protein diet promoters is Dr. Ted Naiman. In this presentation from the 2018 Low Carb Cruise, he talks about the basis of his standpoint: that the amount of protein consumed impacts energy intake.
Watch a part of the presentation above (transcript). The full video is available (with captions and transcript) with a free trial or membership:
Too much protein is better than too little – Dr. Ted Naiman
Join free for a month to get instant access to this and hundreds of other low-carb videos. Plus Q&A with experts and our awesome low-carb meal-plan service.
Dr. Ted Naiman: Ketosis and a diet rich in protein – Diet Doctor was originally published at https://www.dietdoctor.com/dr-ted-naiman-ketosis-and-a-diet-rich-in-protein