Exercise Basics


First Things First: I believe anyone and I mean anyone can have a flat stomach!!!

There are a few basic things you need to know about exercising before you get started on your way to the flat tummy you want. I am going to try and keep this site as basic and simple as I possibly can make it – I just want to give you the meat and rid the fluff that may be the major reason you feel overwhelmed with the information you have tried to read prior to landing on this website.


Some people wonder why they should exercise. Below is a list of benefits that are sure to entice you to start working out or continue exercising if you are already doing so.:
  • Good way to relieve stress
  • Lose weight
  • Lower the risk of heart disease and cancers
  • Strengthen your heart
  • Improve quality of life
  • Stronger immune system and possibly fewer trips to the doctor
  • More energy
  • Reduce symptoms of depression
  • Improved sleep

In my view the very first step to tighter abs is that you MUST be honest with yourself. By that I mean be absolutely truthful and frank with regards to how you feel and look, how you would like to feel and look. Once you have achieved this then you are half way there!

Most people make great exercise New Year’s resolutions but they don’t see them through because they lack the next ingredient I consider crucial and it is motivation. So once you have been honest, how do you motivate yourself to achieve where you want to be? First of all you have to understand that motivation is not a onetime action or decision you make on New Year's day. You have to implement tools or checks to help you stay motivated and if necessary remotivate yourself to achieve those tighter abdominals.

If you are honest with yourself and have the discipline to follow these next few steps then getting the tight abdominals will be that much easier. Set goals just as many do at the start of a New Year. You can use an upcoming event, for example a friend’s wedding or summer vacation to emphasize a timeline for your goals. Now it’s a matter of committing to the goals that you have set for yourself. Most people are good up to this point but they fall short of the necessary check points to ensure that they maintain their commitment to their set goals. You need to review your goals periodically and reward yourself for your commitment to my routines or programs.

I know some of you are thinking by reward I am talking about a tub of ice cream!!! No!!! As much as I am addicted to Peppermint ice cream that is not the reward I award myself when I commit to a routine. Find something that promotes you to lead a healthier life instead of something that takes away from all the hard work and commitment you have invested. As an example I often buy something to do with sports such as a new pair of basketball shoes or gym clothes or some other exercise equipment that I don’t currently possess but wish I had. So create bi-weekly or monthly rewards for yourself. The rewards don’t have to be monetary they could be an activity that you have been longing to do but just don’t have the time for it. As a reward you can take a break from your routine and engage in the activity in place of your usual routine.

Below is material that you should review in relation to exercise basics:




Motivation:
  • Be honest with yourself.
  • Be comfortable with your body as it is today. By this I mean accept that your health and physic is the way it is today but you are going to work on a plan to change it the way you want.
  • Don’t compare yourself to professional body builders!
  • Be concerned more about being healthy than looking good to other people. Yes I said it! Too many people today are more concerned about looking good with disregard to their health! So NO STEROIDS!!!!!
  • Rome was not built overnight; it takes time to see results.
  • Don’t starve yourself; when starved, the body eats its own fat and muscle!
  • Don’t weigh yourself every day.
  • Consistency yields solid results.




Risk of Injury:
  • See a physician before starting any exercise programs.
  • If it hurts while you are doing it then you are probably not doing it right!
  • Never exercise at 100% intensity – at this intensity the body is using glucose and not body fat. During that level of intensity you use too much glucose that is necessary to fuel the brain and that is why you often feel fatigued, dizzy and hungry after such an intense work.
  • Experts say 60-80% intensity is optimal for maximum body fat burning. At 60% level of intensity the risk of injury is lower.
  • Remember to breathe in and breathe out! I have seen so many people making the mistake of holding their breath during exercises; this can be very dangerous especially if you are lifting weights. My general rule in this case is breath in during the motion to return the weight back to rest and breathe out during the motion to lift the weight.
  • Breath in through your nose and out through your mouth. This sounds so basic and simple but try it out and see how it impacts your exercise routine.



When Can You Get The Best Results?
  • Combine cardiovascular exercising with weight training and a decent diet to get the best results.
  • When is the best time to burn fat?

    • 1) Morning – before eating so that the body uses stored fat for energy. Drink water to avoid dehydration.

    2) Immediately after weight training - After 30-40mins of weight training the body would have used most of the stored glycogen and begins to burn fat by using stored fat for energy.

  • Experts say 30-40mins of cardiovascular exercise is the common length necessary to burn fat without risking muscle loss. It’s important to take your level of fitness into account. If you are a beginner then shorter more frequent routines may be ideal, while if you are a more experienced and a fitter individual, higher intensity and longer less frequent routines may be ideal.

Some of my favourite fat burning exercises include: jogging, brisk walk or treadmill walk, aerobics, and good old sports such as football/soccer, basketball, tennis, squash and volleyball.

Once you have managed to be honest with yourself and you have read all you can about motivation and working out - what then?

The next step is to get started on my program accessible through the Abs Exercises tab.

Don't forget to check back to this website frequently for random exercise tips and updates.

Note: More information specific to abdominals, lower back, butt muscles, dieting is posted on my pages. Just click on the side menu to access the routines and the additional information.