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Grab a medicine ball for an intensified crunch workout
that will flatten your belly before the summer season.
ABS IN NO TIME AT ALL.
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Get Ripped Fast
In these days of bogus infomercials, fat-burning concoctions, and fitness contraptions that promise incredible abs, there's something reassuring about a workout with a medicine ball.
Get a vinyl Medicine ball which has easier-to-grab surfaces, and they come in many sizes and weights. |
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The workout was designed by Jacqueline Wagner, C.S.C.S., a strength coach in New York City. The added weight of the medicine ball will give you a more intense workout than you'll get with conventional crunches. Use a ball that's light enough so you can do one set of each exercise without straining or arching your back. A good weight for ab workouts is a 4 kilogram medicine ball (just shy of 9 pounds). Start with one circuit and build up to three sets of the circuit. Use a slow, controlled movement for the double crunch and reverse crunch. |
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Double Crunch
Starting position: Lie on your back, with your hips and
knees bent as shown and your feet off the floor. Rest your hands
lightly on your chest. Position the ball between your knees.
The move: Exhale as you lift your shoulders off the floor
and bring your knees toward your chest. Grab the ball with your
hands and bring it to your chest as you inhale and
The finish: Return your shoulders and legs to the starting
position. Transfer the ball back to your legs on the next
repetition, and keep alternating ball positions for the entire set.
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Seated Twist
Starting position: Sit on the floor, your back straight
but leaning slightly toward the floor, as if in the "up"
position of a sit-up. Your knees should be bent 90 degrees, your
heels about 15 inches apart and resting on the floor.
The move: Hold the ball close to your chest, 2 rotate your
torso to the left, and place the ball on the floor behind you.
Rotate around to the right, pick up the ball, rotate left, and place
it behind you.
The finish: Repeat eight to 12 times, then do eight to 12
more starting with a rotation to your right; that's one set.
Hint: Keep your head in line with your torso throughout
the movement. Perform this move as quickly as possible.
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Reverse Crunch with Knee Drops
Starting position: Lie on your back, hands resting on the
floor at your sides, hips and knees bent 90 degrees, and feet off
the floor. Position the ball between your knees. Keep your lower
back on the floor throughout the exercise.
The move: Contract your abdominals and pull your knees to
your chest, then return them to the starting position.
The finish: Lower your knees to the left and return to the
starting position. Drop your knees to your right on the next
repetition, and alternate sides for each rep.
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Additional Instructions:
Do each ab exercise 15-20 times; rest for 1 minute between exercises. Boost to 25-30 reps as you get stronger. Exercise three times a week, with at least a day between workouts.
Things to keep in mind:
Before you work out, warm up first with 5-10 minutes of aerobic exercise. You can jog, jump rope or do whatever you prefer; just get your heart pumping and break a sweat. Do the same after the workout to keep your muscles from getting sore.
If the regimen gets to be a drag, try periodization. That means alternating between heavy, light and moderate workouts. You'll find this gives you plenty of recovery time and keeps you from burning out. |
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Get a massage every week after your workouts. This can
really help to overcome the sore muscles, to help you tone and to
aid in the removal of toxins from the lymphatic system. |
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[Schedule
your appointment today] You will be so glad you did! |
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Give Me Abs or Give Me Death
How belly fat kills |
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Step 1: The Breakdown
After you eat a calorie- and fat-laden meal, your small intestine breaks fat molecules down into glycerol and fatty acids, which end up in your bloodstream.
Step 2: The Breakout
Fatty acids circulate through your entire body and are absorbed into fat cells, where they're reassembled into fat molecules and stored for the next famine. Excess glucose and amino acids are also absorbed by fat cells and converted to fat molecules. If the famine doesn't come, you grow.
Step 3: The Love-Handle Connection
Men are most likely to accumulate fat under the skin in the abdominal area, giving them a beer belly or love handles. Some unlucky guys store it as visceral fat, the kind that globs around your internal organs. If your gut is round and firm, your waist is bigger than your hips, or you wear a size 40 or larger, you're one of the latter. The theory: Your body is looking for someplace else to store excess fat--namely, your organs, or worse, within your muscles, heart, liver, or pancreas.
Step 4: Moving in for the Kill
There's a correlation between a guy's visceral fat and a host of ill-health markers, such as insulin resistance, high LDL cholesterol, low HDL cholesterol, elevated triglyceride levels, and even high blood pressure. The reason: Your liver taps into the pool of fat surrounding it for energy. Using it produces cholesterol, which in turn gunks up your arteries, leaving you at high risk of strokes, heart disease, and diabetes. Back slowly away from the doughnut and nobody gets hurt.
Step 5: Melt it Away
Belly fat is the toughest fat to get rid of. By eating the right foods and doing the right exercises, belly fat won't have a chance.
You have to eat right and exercise right in order to trim
right.
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A
massage will make you feel better about your body and your overall
appearance. When you feel good you do good and when you do good you
feel good.
[Schedule
your appointment today] You will be so glad you did!
Just so you know:
1. The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 calories
182 g fat 240 g carbs
Even if you split this "starter" with three friends,
you'll have downed a dinner's worth of calories before your entree
arrives. Follow this up with a steak, sides, and a dessert and you
could easily break the 3,500 calorie barrier.
Front-load: Start your meal with a protein-based
dish that's not deep-fried. A high-protein starter helps diminish
hunger without putting you into calorie overload. At Outback, that
translates to either the Seared Ahi or the Shrimp on the Barbie.
2. Worst Starter
Chili's Awesome Blossom
2,710 calories
203 g fat 194 g carbs
6,360 mg sodium
Hard to believe that a single onion can wreak so much
nutritional havoc, but batter and fry anything and serve it
with a rich dipping sauce and your bound to do some damage.
Start properly: At Chili's, take a detour to
the "Sides" menu and try the Garlic & Lime
Grilled Shrimp. 4 shrimp will only cost you 160 calories.
3. Worst Nachos
On the Border Stacked Border Nachos
2,740 calories
166 g fat 191 g carbs
5,280 mg sodium
The only way you should ever consider eating these is if
you're rolling with a crew of eight.
Turn away: You won't find a decent option on
the appetizer menu. Instead, turn to the Chicken Tacos on the
entree portion of the menu; at 250 calories a pop, they make
as good a start to your meal as you can hope for.
4. Worst Pasta
Macaroni Grill Spaghetti and Meatballs with Meat Sauce
2,430 calories
128 g fat 207 g carbs
5,290 mg sodium
This meal satisfies your calorie requirements for an entire
day.
Downsize the Devastation: Ask for a lunch
portion of this dinner dish (or any pasta on the menu, for
that matter), and request regular tomato sauce instead of meat
sauce. You'll cut the calories in half.
5. Worst Pizza
Uno Chicago Grill Chicago Classic Deep Dish Pizza
2,310 calories
162 g fat 123 g carbs
4,470 mg sodium
Downing this "personal" pizza is equivalent to
eating 18 slices of Domino's Crunchy Thin Crust cheese pizza.
Swap Your Slices: Switch to the Sausage
Flatbread Pie and avert deep-dish disaster by nearly 1,500
calories.
6. Worst Fish Entree
On the Border Dos XX Fish Tacos with Rice and Beans
2,100 calories
130 g fat 169 g carbs
4,750 mg sodium
Perhaps the most misleadingly named dish in America: A dozen
crunchy tacos from Taco Bell will saddle you with fewer
calories.
Lighten the Load: Ask for grilled fish,
choose the corn tortillas instead of flour (they're lower in
calories and higher in fiber), and swap out the
carbohydrate-loaded rice for grilled vegetables.
Super Substitutions: Front-load your meal
with a protein-based dish that's not deep-fried. A
high-protein starter helps diminish hunger without putting you
into calorie overload. And remember: Appetizers are meant to
be shared.
At On the Border: Chicken Soft Tacos (250
calories each). This entree is as close as you'll come to a
healthy starter.
7. Worst Chicken Entree
Chili's Honey Chipotle Crispers with Chipotle Sauce
2,040 calories
99 g fat
240 g carbs
"Crispers" refers to an extra-thick layer of bread
crumbs that soaks up oil and adds unnecessary calories and
carbs to these glorified chicken strips.
Switch Your Selection: Order the Chicken
Fajita Pita: At 450 calories and 43 grams of protein, it's one
of the healthiest entrees you'll find in a chain restaurant.
8. Worst Chinese Entree
P.F. Chang's Pork Lo Mein
1,820 calories
127 g fat 95 g carbs
The fat content in this dish alone provides more than 1,100
calories. And you'd have to eat almost five servings of pasta
to match the number of carbohydrates it contains. Now, do you
really need five servings of pasta?
Pick Another Noodle: P.F. Chang's Singapore
Street Noodles will satisfy your craving with only 570
calories. Or try the Moo Goo Gai Pan or the Ginger Chicken
& Broccoli, which have 660 calories each.
9. Worst Dessert
Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
1,600 calories
78 g fat 215 g carbs
Would you eat a Big Mac for dessert? How about three? That's
the calorie equivalent of this decadent dish. Clearly, Chili's
customers get their money's worth.
Don't Overdo It: If you want dessert at
Chili's, order one single-serving Sweet Shot; you'll cap your
after-dinner intake at 310 calories.
10. Worst Breakfast
Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed
Hotcakes
1,540 calories
77 g fat
(9 g trans fat)
198 g carbs
(109 g sugar)
Five Egg McMuffins yield the same caloric cost as these
sugar-stuffed flapjacks.
Order This Instead: The Western Omelet has
654 calories and 44 grams of protein.
11. Worst Steak
Lonestar 20 oz T-bone
1,540 calories
124 g fat
Add a baked potato and Lonestar's Signature Lettuce Wedge, and
this is a 2,700-calorie blowout.
Choose with Your Head: The golden rule of
steak restaurants is this: Limit yourself to a 9-ouncer or
smaller. After all, that's more than half a pound of meat. You
won't walk away hungry.
12. Worst Burger
Carl's Jr. Double Six Dollar Burger
1,520 calories
111 g fat
Carl's brags about this, but also provides convenient
nutrition info on its Web site —so ignorance is no excuse
for eating it.
A Simple Solution: The Low Carb Six Dollar
Burger has just 490 calories.
13. Worst Salad
On the Border Grande Taco Salad with Taco Beef
1,450 calories
102 g fat 78 g carbs
2,410 mg sodium
This isn't an anomaly: Five different On the Border salads on
the menu contain more than 1,100 calories each.
The Salad for You: The Sizzling Chicken
Fajita Salad supplies an acceptable 760 calories. But remember
to choose a non-caloric beverage, such as water or unsweetened
iced tea.
14. Worst Sandwich
Quizno's Classic Italian
1370 calories
86 g fat
4490 mg sodium
A large homemade sandwich would more likely provide about 500
calories.
Cut the Calories: Isn't it obvious? Order a
small — or save half for later.
15. Worst Kids' Meal
Macaroni Grill Double Macaroni 'n' Cheese
1,210 calories
62 g fat
3,450 mg sodium
It's like feeding your kid 1 1/2 boxes of Kraft Mac 'n'
cheese.
Your Best Option: The 390-calorie Grilled
Chicken and Broccoli.
16. Worst Mexican
Entree
Chipotle Mexican Grilled Chicken Burrito
1,179 calories
7 g fat
125 g carbs
2,656 mg sodium
Despite a reputation for using healthy, fresh
ingredients, Chipotle's menu is limited to king-size
burritos, overstuffed tacos, and gigantic salads
—all of which lead to a humongous waistline.
Make Over the Menu:
There are two ways to make a Chipotle burrito healthy
enough to eat:
(1) 86 the rice and tortilla and
request your meat, vegetables, and beans served in a
bowl, or
(2) Bring a friend and saw the
burrito in half.
17. Worst
"Healthy" Burger
Ruby Tuesday Bella Turkey Burger
1,145 calories
71 g fat
56 g carbs
We chose this burger for more than its calorie
payload: Its name implies that it's healthy.
The Truly Healthy Choice: Skip
burgers entirely (few at Ruby Tuesday come in under
1,000 calories). Instead, order a 9-ounce sirloin with
a side of steamed vegetables.
18. Worst Supermarket
Meal
Pepperidge Farm Roasted Chicken Pot Pie (whole
pie)
1,020 calories
64 g fat
86 g carbs
The label may say this pie serves two, but who ever
divided a small pot pie in half? Once you crack the
crust, there will be no stopping.
Pick a Better Pie: Swanson's pot pie
has just 400 calories.
19. Worst Drink
Jamba Juice Chocolate Moo'd Power Smoothie
(30 fl oz)
900 calories
10 g fat
183 g carbs
(166 g sugar)
Jamba Juice calls it a smoothie; we call it a milk
shake. In fact, this beverage contains more sugar than
two pints of Ben and Jerry's Butter Pecan ice cream.
Turn Down the Power: Seventy-five
percent of this chain's "power smoothies"
contain in excess of 100 grams of sugar. Stick to
Jamba's lower-calorie All Fruit Smoothies, which are
the only menu items that contain no added sugar. And
always opt for the 16-ounce "small."
20. Worst Fast Food
Chicken Meal
Chicken Selects Premium Breast Strips from
McDonald's (5 pieces) with creamy ranch sauce
830 calories
55g fat (4.5g trans fat)
48g carbs
The only thing "premium" about these strips
is the caloric price you pay. Add a large fries and
regular soda and this seemingly innocuous chicken meal
tops out at 1,710 calories.
Change Your Chicken: McNuggets have
the same impact. Instead, choose Mickey D's six-piece
offering with BBQ sauce and save yourself 530
calories.
THE KEY TO STAYING IN SHAPE IS
TO EAT THE RIGHT TYPE OF FOOD, EAST THE RIGHT NUMBER
OF MEALS PER DAY, EXERCISE RIGHT, HAVE FUN IN
LIFE AND LAUGH A LOT!
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BONUS
HINTS TO LOSING THAT BELLY FAT
AND THE FAT ALL OVER YOUR BODY!
- Changing your diet will be 80 percent of your weight loss,
- No salts, no
sugars, no artificial sweeteners, no carbonated
beverages
- Suggestions for a meal plan - but you have to be
consistent.
Eat oatmeal for breakfast, a salad for lunch, and baked chicken for dinner.
- Eat turkey, fruit smoothies, and grilled-chicken-breast sandwiches.
- Stop snacking and eating carb-rich foods, switch to a diet of fish, chicken, and vegetables.
- Eat oatmeal with whey protein for breakfast, a chicken-breast sub for lunch, and a chicken- breast salad for dinner.
- Use common sense. Fast food and candy will make you fat. It's not rocket science.
- Become active
every day - shut off the TV and get outside. Do
anything that makes you active and have FUN doing
it.
- Most important is
to have a mind set change. We can help you
to just that with our hypnosis program.
Contact us today!
- The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily. For example, if you're a chubby 200 pounds and want to be a lean 180, then have 180 grams of protein a day. Likewise if you're a skinny 150 pounds but want to be a muscular 180.
- Check out our fat
burning line of products - VIEW
Order you Lose Weight
Hypnosis CD today! Reg $24.95 plus shipping
and handling but
today you can get it for $15 with free shipping but
you need to order today!
Dr H here, check out
this months free info for getting healthy and
happy.....
DOWNLOAD
YOUR FREE WEIGHT LOSS JOURNAL - CLICK HERE
BONUS
HINTS TO LOSING THAT BELLY FAT
AND THE FAT ALL OVER YOUR BODY!
- Changing your
diet will be 80 percent of your weight loss,
- No salts, no
sugars, no artificial sweeteners, no carbonated
beverages
- Suggestions for
a meal plan - but you have to be consistent.
Eat oatmeal for breakfast, a salad for lunch,
and baked chicken for dinner.
- Eat turkey,
fruit smoothies, and grilled-chicken-breast
sandwiches.
- Stop snacking
and eating carb-rich foods, switch to a diet of
fish, chicken, and vegetables.
- Eat oatmeal with
whey protein for breakfast, a chicken-breast sub
for lunch, and a chicken- breast salad for
dinner.
- Use common
sense. Fast food and candy will make you fat.
It's not rocket science.
- Become active
every day - shut off the TV and get outside. Do
anything that makes you active and have FUN
doing it.
- Most important
is to have a mind set change. We can help
you to just that with our hypnosis program.
Contact us today!
- The bottom line:
As a rule of thumb, shoot to eat your target
body weight in grams of protein daily. For
example, if you're a chubby 200 pounds and want
to be a lean 180, then have 180 grams of protein
a day. Likewise if you're a skinny 150 pounds
but want to be a muscular 180.
- Check out our
fat burning line of products - VIEW
- Visit our web
site at http://BYIMassage.com/abs
Dr Rick Honea,
ThD,CHT,LMT,CRTA
BYI Hypnosis And
Massage Center
8212 Ithaca Suite D5
Lubbock, Texas 79423
806-792-4164
Clinic
Order you Lose Weight
Hypnosis CD today! Reg $24.95 plus shipping
and handling but today you can get it for $15 with
free shipping but you need to order today.
http://byihypnosis.com/scs
or
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