Free Fitness Tips http://www.freefitnesstips.co.uk Free Fitness Tips provides you with free diet, exercise, fitness and weight loss tips to help you lead a fitter and healthier life. Sat, 31 Jul 2010 13:07:55 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 FreeFitnessTipshttp://feedburner.google.com The Free Fitness Tips Newsletter – July 2010 http://feedproxy.google.com/~r/FreeFitnessTips/~3/PFguf2e-n_o/newsletter-july-2010.html http://www.freefitnesstips.co.uk/newsletter-july-2010.html#comments Sat, 31 Jul 2010 13:07:55 +0000 Tom http://www.freefitnesstips.co.uk/?p=2195 A calendar showing July 2010.

Hello everyone.  The Free Fitness Tips Newsletter – July 2010 is now online and for once it is on time :-).

Unfortunately, this month’s newsletter is quite light on content as I did not manage to update Free Fitness Tips as much as I would have liked.  However, I have been putting extra hours in to ensure that during August 2010 I will have some great fitness content for you.  I have already pre-written around half of that month’s content so hopefully it will be a much better month for regular readers.

Anyway if you want to download a copy of the Free Fitness Tips Newsletter – July 2010 you can do so using the link below…

>>> Click Here To Download The Free Fitness Tips Newsletter – July 2010 <<<

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]]> http://www.freefitnesstips.co.uk/newsletter-july-2010.html/feed 0 http://www.freefitnesstips.co.uk/newsletter-july-2010.html Cobalt Explained http://feedproxy.google.com/~r/FreeFitnessTips/~3/t0apIIvPS_I/cobalt-explained.html http://www.freefitnesstips.co.uk/cobalt-explained.html#comments Thu, 29 Jul 2010 02:12:54 +0000 Tom http://www.freefitnesstips.co.uk/?p=2139 A raw piece of liver.

WHAT IS COBALT?

Cobalt is a micromineral (or trace element) that is part of the vitamin B12 molecule.  Therefore, its role in the body is exactly the same as that of vitamin B12.  As part of vitamin B12, cobalt is required to produce DNA (deoxyribonucleic acid), RNA (ribonucleic acid), red blood cells and other important hormones.  In this article I will be discussing cobalt in greater detail.

WHEN WAS COBALT DISCOVERED?

People have been aware of cobalt since at least 1400 B.C.  Back then cobalt compounds were used to colour glass and glazes blue.  However, in 1735 the Swedish chemist George Brandt started to analyse a dark blue pigment he had found in copper ore.  He managed to demonstrate that this pigment was not just copper and that it contained a new element which was later named cobalt.

HOW DOES YOUR BODY USE COBALT?

Cobalt represents approximately 0.1% of an average person’s bodyweight.  It is stored in the blood plasma, kidneys, liver, pancreas, plasma, spleen and red blood cells.  As I mentioned above, cobalt is part of vitamin B12 and therefore performs exactly the same role in the body.  It assists in the production of red blood cells and numerous important hormones.  The list below contains a summary of cobalt’s main functions in the body:
- Assisting in the absorption of vitamin B9.
- Assisting in the production of DNA (deoxyribonucleic acid), RNA (ribonucleic acid) which both contain important genetic information.
- Assisting in the production of melatonin which can help improve sleep cycles.
- Assisting in the production of myonin which covers and protects the nerves.
- Assisting in the production of red blood cells.
- Assisting in the production of serotonin which can help improve your mood.
- Improving mental function.

HOW MUCH COBALT DO YOU NEED?

Since cobalt is part of vitamin B12 there is recommended daily allowance (RDA) for this nutrient on its own.  However, if you consume the RDA of vitamin B12 (0.0015mg) you can ensure you are getting enough cobalt.

WHICH FOODS CONTAIN COBALT?

Since vitamin B12 contains cobalt, foods that are high in B12 are also high in cobalt.  Cobalt is found in all animal products, some enriched wholemeal products and a selection of green leafy vegetables.  The list below contains a summary of the best cobalt food sources:
- Green Leafy Vegetables:- Between 0.002mg and 0.006mg per 100g.
- Muscle Meat:- Between 0.0007mg and 0.0012mg per 100g.
- Organ Meats:- Between 0.0015mg and 0.0025mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH COBALT?

Eating up to 1.4mg of cobalt per day is thought to have no adverse effects.  Since most foods contain nowhere near this amount overdosing is very rare.  However, it is possible and consuming levels greater than this for a prolonged period of time can cause a number of problems which include:
- Decreased fertility in men.
- Heart damage.
- Nausea.
- Thyroid gland damage.
- Vision problems.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH COBALT?

Not eating enough cobalt is also very rare since it can be found in almost every animal product.  However, vegetarians can become deficient in this nutrient if their diet lacks green leafy vegetables.  Cobalt deficiency can also be caused by a lack of intrinsic factor (a substance which needs to be present in the intestine to properly absorb cobalt and vitamin B12) which is usually caused by stomach problems.  Being deficient in cobalt leads to the same negative symptoms associated with not being deficient in vitamin B12.  These include:
- Dementia.
- Depression.
- Diarrhea.
- Fatigue.
- Heart disease.
- Menstrual problems in women.
- Nerve damage.
- Pernicious anemia (a condition where your body produces fewer, larger blood cells).
- Weakness.

COBALT SUMMARY

Since cobalt is part of the vitamin B12 molecule, its role in the body is exactly the same.  However, that does not make it any less important.  Cobalt is needed to produce the highly important DNA and RNA along with red blood cells and other important hormones.  I hope this article has given you a better understanding of cobalt or at the very least provided a refresher on vitamin B12.

Now I want to hear your thoughts.  Do you get enough cobalt and vitamin B12?  Have you ever experienced problems absorbing these nutrients?  Leave a comment and let me know.

Sources:
Cobalt (Chemistry Explained)
Cobalt Food Data Chart (Healthy Eating Club)
Cobalt Information (Vitamin & Herb University)
Cobalt Information Page (Zest for Life)

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]]> http://www.freefitnesstips.co.uk/cobalt-explained.html/feed 0 http://www.freefitnesstips.co.uk/cobalt-explained.html Choline Explained http://feedproxy.google.com/~r/FreeFitnessTips/~3/2AX6KdpxKYY/choline-explained.html http://www.freefitnesstips.co.uk/choline-explained.html#comments Sun, 25 Jul 2010 20:27:43 +0000 Tom http://www.freefitnesstips.co.uk/?p=1776

A selection of eggs in a nest.

WHAT IS CHOLINE?

Choline is an essential nutrient that promotes good liver health and plays a key role in fat metabolism.  Whilst it is not technically a vitamin, it is often unofficially classified as a water soluble, B-complex vitamin.  In this article I will be discussing choline in greater detail.

WHEN WAS CHOLINE DISCOVERED?

Choline was discovered by Adolph Strecker in 1862 and chemically synthesised in 1866.  In 1946 further research revealed that a diet lacking in choline caused liver cancer in rats.  However, it was not until 1998 that choline was classified as an essential nutrient for humans by the National Academy of Sciences and adequate intake (AI) levels were established.

HOW DOES YOUR BODY USE CHOLINE?

Choline is stored in the liver and also found throughout the body in cell membranes.  As I discussed above choline is crucial for liver health and fat metabolism but it also has many other roles in the body.  The list below provides some of the main functions of choline in the body:
- Maintaining healthy cell membranes.
- Promoting brain and memory development in growing fetuses and newborn infants (in conjunction with vitamin B9).
- Protecting you from a build up of homocysteine (a harmful compound that can cause heart disease and osteoporosis) in the blood.
- Protecting you from nervous system disorders such as Alzheimer’s disease and Huntington’s disease.
- Reducing chronic inflammation.
- Reducing the risk of breast cancer in women.
- Supporting fat metabolism.
- Supporting nervous system activity.

HOW MUCH CHOLINE DO YOU NEED?

Our requirement for choline increases as we age and peaks when we enter adulthood.  Whilst our bodies can make some choline, the amount it produces is not enough to meet our daily needs.  Because of this the National Academy of Sciences established daily adequate intake levels for choline in 1998.  These are listed below in milligrams (mg):

Children:
- Children aged 0-6 months:- 125mg.
- Children aged 7-12 months:- 150mg.
- Children aged 1-3 years:- 200mg.
- Children aged 4-8 years:- 250mg.
- Children aged 9-13 years:- 375mg.

Men:
- Men aged 14 years and over:- 550mg.

Women:
- Women aged 14-18 years:- 400mg.
- Women aged 19 years and over:- 425mg.
- Pregnant women:- 450mg.
- Breastfeeding women:- 550mg.

WHICH FOODS CONTAIN CHOLINE?

High protein foods are often the best source of choline although some vegetables contain high levels too.  The list below contains five of the richest choline food sources:
- Beef Liver:- 426mg per 100g.
- Chicken Breast:- 85mg per 100g.
- Cod:- 84mg per 100g.
- Egg:- 172mg per 100g.
- Lean Beef:- 100mg per 100g.

WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CHOLINE?

Eating too much choline can be dangerous.  The National Academy of Sciences has established a daily tolerable upper intake level of 3.5g per day.  Consuming more than this can lead to various problems which include:
- Dizziness.
- Faintness.
- Nausea.
- Reduced blood pressure.
- Sweating.
- Vomiting.

WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CHOLINE?

Failing to consume the daily adequate intake levels of choline can have a number of negative effects which include:
- Anemia (a low red blood cell count).
- Fatigue.
- High blood pressure.
- Increased heart disease risk (due to the build up of homocysteine).
- Insomnia.
- Kidney failure.
- Nerve-muscle imbalances.
- Memory problems.
- Poor kidney function.
- Poor liver function.
- Vitamin B9 deficiency.

CHOLINE SUMMARY

Choline has only been recognised as an essential nutrient for humans relatively recently.  However, it is needed to keep your brain, liver and nervous system functioning properly.  So check your diet and make sure you are getting your daily adequate intake of choline.

Now I want to hear from you guys.  Did you know much about choline before reading this article?  Does your diet contain enough?  Let me know by leaving a comment.

Sources:
Choline (Enerx)
Choline (WHFoods)
Choline (Wikipedia)
Choline Info
Choline Information (The Vitamins and Nutrition Centre)
Choline: The “New” Essential Nutrient (Egg Nutrition Center)

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]]> http://www.freefitnesstips.co.uk/choline-explained.html/feed 0 http://www.freefitnesstips.co.uk/choline-explained.html My Slendertone System-Abs Review http://feedproxy.google.com/~r/FreeFitnessTips/~3/7zsTVqTyiEo/my-slendertone-system-abs-review.html http://www.freefitnesstips.co.uk/my-slendertone-system-abs-review.html#comments Wed, 21 Jul 2010 22:00:03 +0000 Tom http://www.freefitnesstips.co.uk/?p=2078 A man with toned abs sitting in a red chair.

Hello everyone. As regular readers of Free Fitness Tips will know I have recently trialled Slendertone System-Abs for Men for a full six weeks.  Today I am going to be providing an in-depth review of  Slendertone System-Abs for Men and confirming whether it does really work.

I am going to be breaking this review down into the following sections:

  • 1) PRODUCT OVERVIEW:- This section will discuss how Slendertone System-Abs for Men tones your abdominal muscles.
  • 2) EASE OF USE:- This section will discuss how easy it is to get started with Slendertone System-Abs for Men.
  • 6) DOES IT WORK?:- This section will answer the key question…”Does Slendertone System-Abs for Men really work?”

1) PRODUCT OVERVIEW

Slendertone System-Abs for Men is an electronic abdominal toning belt.  According to the product information Slendertone System-Abs for Men uses the only clinically proven electronic muscle stimulation (EMS) toning technology to exercise all of the abdominal muscles (not just those under the belt).  EMS works by sending signals between the pads of the belt.  These signals switch on the nerves that control your abdominal muscles causing them to contract and relax rhythmically.  EMS technology has been used in hospitals and by physiotherapists for over 50 years to rehabilitate and strengthen muscles.

2) EASE OF USE

Slendertone System-Abs for Men is very easy to use.  When using it for the first time you need to charge the battery for 3 hours which can be done by plugging the power unit into a mains socket.  Once it is fully charged you then plug the power unit into the belt.  Next you unfold the belt and stick the three adhesive pads that come in the box over the three silver studs on the Slendertone System-Abs belt.  Once all this is done the belt is ready to use.

Using the belt is very simple.  You wrap it around your stomach in between your waist bone and your ribs (covering your belly button), securing it with the velcro strap.  Once the belt is securely wrapped around your stomach you then turn the power unit on and select how long you want the toning session to last (you can choose 20 minutes, 25 minutes, 30 minutes or 40 minutes).  After you have chosen the duration of your session it begins at the lowest intensity of 1 and you can manually increase it to the maximum intensity of 99.

Overall, Slendertone System-Abs for Men is one of the easiest, simplest fitness products I have ever used.  Once it has been charged and the adhesive pads are attached it takes less than a minute to put the belt on and start a toning session.  The battery life is fantastic too.  After charging the power unit for the first time I only had to charge it once more during the entire six week period.

3) HOW IT FEELS

Using Slendertone System-Abs for Men is quite an odd sensation.  On the lower settings it feels like very strong tickling.  On the higher settings it is a similar sensation but much stronger and a lot less comfortable.  It is less like tickling and more like your stomach is being forced to contract very tightly.  I would even go as far as saying that the highest settings are almost painful in the first few weeks.  However, I found that your stomach does adjust to these higher settings after the first few weeks.

Overall, whilst Slendertone System-Abs for Men is never comfortable on the highest settings you do get used to it and it does become bearable.

4) GOOD POINTS

1) You can Multi Task:- One of the best things about Slendertone System-Abs for Men is that you can do other things whilst wearing it.  You can walk around the house, watch TV or even go for a bike ride or jog whilst wearing the belt.  This gives Slendertone System-Abs for Men a great advantage over other stomach toning exercises because they normally have to be performed in isolation.

2) It does Strengthen and Tone your Abdominal Muscles:- After using Slendertone System-Abs for Men for six weeks my abs definitely did feel firmer, stronger and more toned.

3) It does not feel like Exercise:- This one may sound quite lazy but using Slendertone System-Abs for Men does not feel like exercise.  You simply strap it on, select the duration and intensity, then let the belt do its thing.

5) BAD POINTS

1) It does not Burn Body Fat:- The biggest disappointment I can see people having with Slendertone System-Abs for Men is that it does not burn body fat.  In defence of Slendertone, they never make any claims that their product will do this.  They promise stronger, firmer abs and they do deliver on this promise.

However, even if you have the strongest, most toned abdominal muscles in the world you are never going to see them unless you burn enough body fat to make them visible.  Unfortunately, achieving this is very difficult.  You need to clean up your diet and do more cardiovascular exercise.  In my opinion, burning enough body fat to make your abdominal muscles visible is a lot harder than getting them toned enough to form a six pack.

2) It is Expensive:- There are a number of different Slendertone ab belts available for men but at the time of writing even the cheapest version costs £69.99.  The belt I used in this review – Slendertone System-Abs for Men – costs £119.99 and there is another more powerful version – Slendertone System-Plus for Men – which costs £139.99.  On top of this there is also the cost of purchasing replacement adhesive pads.  They need to be replaced every six weeks and each set of replacement pads comes in at £11.99.  So even if you go with the cheapest model, purchasing a Slendertone ab belt is quite a significant investment.

6) DOES IT WORK?

I will begin this section with my ‘before’ and ‘after’ photos which can be viewed below.

1) Centre Abs Photo ‘Before’ (left) and ‘After’ (right) completing the Slendertone 6 Week Plan

A front shot of my abs before starting the Slendertone 6 Week Plan. A front shot of my abs after completing the Slendertone 6 Week Plan.

2) Left Side Abs Photo ‘Before’ (left) and ‘After’ (right) completing the Slendertone 6 Week Plan

A left shot of my abs before starting the Slendertone 6 Week Plan. A left shot of my abs after completing the Slendertone 6 Week Plan.

3) Right Side Abs Photo ‘Before’ (left) and ‘After’ (right) completing the Slendertone 6 Week Plan

A right shot of my abs before starting the Slendertone 6 Week Plan. A right shot of my abs after completing the Slendertone 6 Week Plan.

As you can see from the photos there is a visibile improvement in the appearance of my abs over the six weeks.  Whilst using Slendertone System-Abs for Men has definitely had a positive effect, the improvement is also down to me following a pretty strict diet and exercise routine over the six week period.

As I said above, Slendertone System-Abs for Men does strengthen and tone your abdominal muscles so technically it does work.  However, to ensure that your abdominal muscles are visible you also need to burn enough body fat and Slendertone System-Abs for Men will not do that for you.  It certainly helps build your abdominal muscles but it is not a substitute for diet and exercise.

Based on other Slendertone reviews that I have read, I think a lot of people expect to use the belt for a few weeks and then have a nice set of six pack abs at the end of it without any additional effort.  The truth is that you still have to do the hard work by watching what you eat and maintaining a regular exercise routine.  Otherwise you will not see any difference in the appearance of your abdominal muscles, even if they have got firmer and stronger.

7) OVERALL RATING

7/10

Slendertone System-Abs for Men is a great alternative product for strengthening and toning your abdominal muscles.  It is also very convenient and easy to use.  The reason I have not given it a higher score is that it will not burn body fat and therefore will not give you six pack abs on its own.  However, if you eat a clean, healthy diet and exercise regularly Slendertone System-Abs for Men is definitely worth considering.

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]]> http://www.freefitnesstips.co.uk/my-slendertone-system-abs-review.html/feed 0 http://www.freefitnesstips.co.uk/my-slendertone-system-abs-review.html Make Exercise Fun and Eliminate Stress http://feedproxy.google.com/~r/FreeFitnessTips/~3/n7Tod1tkgLY/make-exercise-fun-and-eliminate-stress.html http://www.freefitnesstips.co.uk/make-exercise-fun-and-eliminate-stress.html#comments Sun, 18 Jul 2010 19:33:51 +0000 Tom http://www.freefitnesstips.co.uk/?p=2072 A woman on a pink exercise ball in an empty field.

Hello everyone.  Today’s article is a guest post from Jim Rollince.  Jim currently oversees all creative writing at http://www.gymsource.com/ and is an expert in home gym equipment.

—–

For years now it’s been the same routine- get up; go to work; drive straight to the gym and follow simple, mundane weight lifting instructions on a notepad. This was up until about a year ago, when I discovered that this habitual practice was demoralizing and ultimately making me miserable. Sure, life can be routine, but it’s in that routine that we can exercise our creativity to conjure up new ways to make fitness exciting.

For some people, this could mean simple tweaks in their written/routine free-weight exercises, starting with chest and ending the week with arms. For others, it’s about hopping on that bike and/or treadmill and running that extra five miles a day. It’s my strong recommendation that you immerse yourself in a solid mix of cardio and free weight exercises as not to create boredom, or lack of will. BUT, don’t make your schedule the same each week; spontaneity is key! Sure, there are those who say they’ve come to learn to love what they do, charming the same weight-lifting regimen weekly while avoiding anything irregular as not to “tarnish” their workout. Learning to love however, is different from naturally engaging in something that’s enjoyable.

Routines can be easy, and not very strenuous; but after all, they are just routines. So it’s with my dear advice that as practitioners of exercise and fitness we teach ourselves new things, while also teaching our body the same. This is inherently true with things like dance. More specifically, Zumba is an excellent example of something different, fun, and unique. The ability to genuinely enhance cardiovascular function and endurance, while practicing muscle memory routines effectively exercises the whole body. And simply put, it’s fun.

The most practical and enjoyable way to stay in shape undoubtedly is by playing sports. Joining a soccer league on Sundays or perhaps playing something as simple as intramural dodge ball or kickball can successfully burn thousands of calories in just one day. The sheer competitive nature of these athletic activities drives the body further and beyond, and although strenuous at times, people crave the struggle and willingness to become better. There comes a certain rush that comes with fast paced activities, which brings me to my next point.

These could include anything from dance to karate and MMA (Mixed Martial Arts). Again, most of these practices are very difficult to mimic at an ordinary gym.  You can certainly find out more from top trainers/classes at pristine establishments like MMA Industries.

Things like mountain climbing, biking, quad-racing, fishing, golfing, etc… – These are all great ways to actively stay in shape, and they’re quite enjoyable as well! A sudden increase in endorphins will surely make anybody’s day brighter. Also, almost all of these activities take place outdoors, which captures much needed vitamins from the sun, further enhancing the overall experience. Keep in mind however, it is important to get your heart rate up every now and then, so switching on and off amongst these and cardiovascular exercises (i.e. – treadmills) will keep your body guessing while enhancing overall fitness.

Sports and Dance are both a leisurely and/or competitive practice, but can also be the most effective way to exercise. Treadmills and ellipticals will shed weight and enhance muscle strength/endurance, but will never capture the soul and rhythm that dance makes so enjoyable. Meanwhile, the competitive nature and drive that comes with playing sports will always be an important part of everybody’s lives.  But again, it’s important to diversify your fitness, and be able to incorporate pleasure and strain. Attempt to pull one’s self away from everyday fitness equipment and home gyms; pick up a class of Zumba and/or sign up for an intramural softball league and you’ll be on your way to a healthier, more enjoyable lifestyle.

Jim Rollince is a representative from the web relations department of Gym Source. He currently oversees all creative writing efforts and is an expert in home gym equipment.

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]]> http://www.freefitnesstips.co.uk/make-exercise-fun-and-eliminate-stress.html/feed 0 http://www.freefitnesstips.co.uk/make-exercise-fun-and-eliminate-stress.html The Free Fitness Tips Newsletter – June 2010 http://feedproxy.google.com/~r/FreeFitnessTips/~3/aVxsDJ7HhZk/newsletter-june-2010.html http://www.freefitnesstips.co.uk/newsletter-june-2010.html#comments Thu, 15 Jul 2010 12:05:55 +0000 Tom http://www.freefitnesstips.co.uk/?p=2051 A calendar for June 2010.

Hello everyone.  The highly belated Free Fitness Tips Newsletter – June 2010 is now online.  Apologies for the delay.

Going forward the newsletter is going to be in a slightly different format.  Instead of sending out a HTML download and a PDF download I will now be sending the newsletter as a HTML email (which you should have already received).  This HTML email will also be available as a download for those who wish to keep a personal copy.

Hopefully, this should make the whole process of sending out the newsletter easier for both me (as I will not have to create a HTML version and a PDF version) and you the readers (as you will get the newsletter direct to your email inbox instead of having to download a copy).

So if you want to download a copy of the Free Fitness Tips Newsletter – June 2010 you can do so using the link below…

>>> Click Here To Download The Free Fitness Tips Newsletter – June 2010 <<<

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]]> http://www.freefitnesstips.co.uk/newsletter-june-2010.html/feed 0 http://www.freefitnesstips.co.uk/newsletter-june-2010.html The Slendertone 6 Week Plan: Week 6 http://feedproxy.google.com/~r/FreeFitnessTips/~3/aftCJcfh4ho/the-slendertone-6-week-plan-week-6.html http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-6.html#comments Mon, 12 Jul 2010 22:25:15 +0000 Tom http://www.freefitnesstips.co.uk/?p=1966 A woman with toned abs standing on a beach.

Hello everyone. Today I am going to be posting my feedback on the final week of the Slendertone 6 Week Plan.  I actually finished last Sunday (4th July 2010) but I have been too busy to do this final post until now.  So read on to find out how I got on…

Feedback on the Slendertone System-Abs Belt

This week I stuck to the following intensity levels on Slendertone System Abs:
- Monday (Day 1):- 65.
- Tuesday (Day 2):- 75.
- Wednesday (Day 3):- 85.
- Thursday (Day 4):- 85.
- Friday (Day 5):- 90.

Overall, I found Monday to Thursday OK.  I could feel the belt working my abs but it was not too strong for me.  However, setting 90 on Friday was really tough and my muscles were quite sore on Saturday morning.

Feedback on my Exercise Routine

Since it was my final week on the Slendertone 6 Week Plan I really stepped up my cardio this week.  I did my normal three day weights routine and also did 20 minutes cardio at the end of each session.  On top of this I did two intense 40 minute runs on the treadmill.  Overall, this was probably my best week in terms of cardio.

Feedback on my Diet

Just like with my exercise routine, since this was my final week of using the Slendertone System Abs belt I tightened up my diet even more.  I cut out my pre-gym meal and also all the fruit that I normally snack on.  On top of this I cut out all carbohydrates from my diet apart from the ones I would have at breakfast.  So for breakfast I would have either oatmeal and fresh fruit or poached eggs on a wholemeal bagel.  For lunch I would have a homemade chicken salad.  Then for tea I would have tuna with steamed vegetables, some chopped tomatoes and herbs.  On the Sunday I did a full fast and did not eat any food.  Whilst it was tough, I did manage to completely stick to this rigid diet and in the process reduced my overall caloric intake for the week.

Feedback on the appearance of my Abs

Since it was my final week of the Slendertone 6 Week Plan I have taken some new ‘after’ photos.  You can view the ‘before’ photos in this post and the ‘after’ photos are below…

1) Centre Abs Photo after completing the Slendertone 6 Week Plan

A front shot of my abs after the Slendertone 6 Week Plan.

2) Left Side Abs Photo after completing the Slendertone 6 Week Plan

A left side shot of my abs after completing the Slendertone 6 Week Plan.

3) Right Side Abs Photo after completing the Slendertone 6 Week Plan

A right side shot of my abs after completing the Slendertone 6 Week Plan.

Overall, I think the appearance of my abs has improved over the last 6 weeks.  They also feel a lot stronger and firmer than they did before I started using Slendertone System Abs.  Whilst there is still room for further improvement I definitely feel there has been a positive change.

Summary

Overall, I do think Slendertone System Abs has helped tone my stomach muscles over the last 6 weeks.  Unfortunately, the belt does not help you burn body fat and personally I have found this to be the hardest part of the 6 week trial.  Whilst I have managed to shed some fat from my stomach it has been very difficult to get rid of it all, even with the reduced caloric intake and increased cardio levels.  This is not a criticism of Slendertone System Abs itself as the product does not claim to burn body fat.  However, in order for your toned abdominal muscles to be visible you need to get rid of this stomach fat.  If you can manage that then Slendertone System Abs can be a great tool for helping you get six pack abs.  Just be aware that the belt will not burn the fat for you.

I am going to be posting a full Slendertone System Abs review in the next few days.  In the meantime if anyone has any experience with the Slendertone 6 Week Plan or Slendertone System Abs in general I would love to hear how you found it…

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]]> http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-6.html/feed 0 http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-6.html The Slendertone 6 Week Plan: Workouts Explained http://feedproxy.google.com/~r/FreeFitnessTips/~3/Q0shVfwTfus/the-slendertone-6-week-plan-workouts.html http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-workouts.html#comments Sun, 04 Jul 2010 23:35:00 +0000 Tom http://www.freefitnesstips.co.uk/?p=1805 A woman with her hands placed over her abdominal muscles.

Hello everyone.  As regular readers of Free Fitness Tips will probably know I have been participating in the Slendertone 6 Week Plan.  I am now almost at the end of the 6 weeks but have still not fully explained the exercise routines that are part of the plan (despite numerous promises that I would do this in previous posts).  So today I am finally going to discuss these exercise routines in greater detail.

INTRODUCTION

As I discussed in my initial post on the Slendertone 6 Week Plan, it consists of two main parts:
- 1) Five Weekly Slendertone System-Abs Toning Sessions.
- 2) Three 30 Minute Exercise Sessions.

These three 30 minute exercise sessions are actually two different workout plans that are alternated three times a week over the 6 week period as follows:
- 1) Week 1:- Plan 1, Plan 2, Plan 1.
- 2) Week 2:- Plan 2, Plan 1, Plan 2.
- 3) Week 3:- Plan 1, Plan 2, Plan 1.
- 4) Week 4:- Plan 2, Plan 1, Plan 2.
- 5) Week 5:- Plan 1, Plan 2, Plan 1.
- 6) Week 6:- Plan 2, Plan 1, Plan 2.

Each workout plan is basically a 30 minute circuit training routine that can be performed within the comfort of your own home.  Below I will be discussing each plan in greater detail.

WORKOUT PLAN 1

Workout plan 1 consists of 11 exercises in total each of which is explained below:

1) Skipping (1 Minute):- This exercise can be performed with or without a rope.  If you do not have a rope simply replicate the skipping motion with your body.

2) Step Ups (2 Minutes Total – 1 Minute on the Left Leg, 1 Minute on the Right Leg):- Use your staircase and step up two steps then down two steps.  Lead with your left leg for one minute and then lead with your right leg for a further minute.

3) Half Jacks (1 Minute):- To begin step to the right and place your weight on your right leg.  As you do this raise both arms sideways so that they are parallel to the floor.  Then return to your starting position and repeat the same motion but stepping to the left.  Continue performing half jacks for one minute alternating between your left and right side.

4) Leg Curls (1 Minute):- To begin step to the right, moving your left foot behind your right foot.  Then step to the right again moving your right foot back to the normal standing position.  After this curl your left leg towards your buttock and remain balanced on your right leg.  Then return your left leg to the ground and step to the left, moving your right foot behind your left foot.  After this step to the left again moving your left foot back to the normal starting position.  Then curl your right leg towards your buttock and remain balanced on your left leg.  Continue performing leg curls for one minute alternating between left and right leg curls.

5) Knee and Kick Combo (10 Minutes):- To begin raise your right knee towards your stomach, taking your right leg off the ground and balancing on your left leg.  Then extend your right leg from the knee in a kicking motion.  After this bend your right leg and return it to the ground.  Then repeat the same motion with your left leg and balance on your right leg.  Continue performing this combo for 10 minutes alternating between left and right knee and kick combos.

6) Wide Squats (3 Minutes):- To begin stand with your feet slightly wider than your hips and have your knees in line with your toes.  Then bend your knees and lower yourself into a squatting position, keeping your back as straight as possible.  After this slowly return to a standing position, tightening your abdominals and gluteals as you come up.  Continue performing this squatting motion for three minutes.

7) Seated Reverse Flyes (3 Minutes):- For this exercise you will need a chair and two food tins (beans, peas, soup etc).  To begin sit in the chair and hold the food tins.  Then lean forward and stretch your arms towards the floor with your palms facing inwards.  After this slowly lift your arms to the sides, keeping them as straight as possible on the way up.  Once you reach shoulder height nip the shoulder blades together and slowly return them to the starting position.  Continue performing flyes for three minutes.

8) Press Ups (1.5 Minutes):- To begin get on all fours with your hands directly beneath your shoulder and your fingers pointing forwards.  Then straighten your legs and bring your knees off the ground so that your hands and feet are fully supporting your body.  After this bend your elbows and lower your body towards the ground, stopping once your nose touches the ground.  Then straighten your elbows and return your upper body to the starting position.  Continue performing press ups for one and a half minutes.

9) Chest Press (1.5 Minutes):- For this exercise you will need two food tins.  To begin lie on the floor with your knees bent, your feet flat and a food tin in each hand.  Then place your elbows on the floor at chest level with your knuckles pointing towards the ceiling.  After this push towards the food tins towards the ceiling, keeping your hands parallel to your chest.  Stop just before the food tins touch and then slowly lower your elbows back towards the ground.  Continue performing chest presses for one and a half minutes.

10) Lateral Lift (3 Minutes):- For this exercise you will need two food tins.  To begin stand with your feet at hip width and hold a food tin in each hand, keeping your arms by your sides.  Then slowly raise your arms to shoulder height, keeping them straight but avoiding locking the elbows.  After this slowly lower your arms back down to your sides.  Continue performing lateral lifts for three minutes.

11) Lunges (3 Minutes):- To begin stand with your feet at hip width with your right foot forward and your left foot back.  Keep your hands by your side or placed firmly on your hips.  Then lift the heel of your left foot slightly off the ground and lower your body down by bending your knees.  When your left knee reaches a right angle stop bending and raise yourself back up to the starting position.  After this place your left foot forward and your right foot back.  Repeat the same motion with your right leg.  Continue performing lunges for three minutes.

WORKOUT PLAN 2

Workout plan 2 consists of 11 exercises in total each of which is explained below:

1) Jabs (2.5 Minutes):- To begin the jabs stand in a normal position and do a quick punch with your left arm whilst slightly twisting your torso.  Repeat this motion with your right arm.  Continue jabbing for two and a half minutes.

2) Half Jacks (2.5 Minute):- Same exercise as the half jacks described in workout plan 1.  Continue performing half jacks for two and a half minutes alternating between your left and right side.

3) Skipping Combo (5 Minutes):- This exercise can be performed with or without a rope.  If you do not have a rope simply replicate the skipping motion with your body.  To begin raise your left heel to your left buttock.  Then raise your right heel to your right buttock.  Repeat this motion eight times.  After this skip forward eight steps and then skip back eight steps.  Repeat this motion eight times.  Then do eight skips on the spot.  After this start at the beginning of the cycle and raise your left heel to your left buttock.  Continue performing this skipping combo for five minutes.

4) Grapevine/Kneelift (1 Minute):- To begin step to the right with your right leg, keeping your left foot behind your right foot.  Then lift your left knee towards your stomach and lower it back down.  After this step to the left with your left leg, keeping your right foot behind your left foot.  Then lift your right knee towards your stomach and lower it back down.  Continue performing this motion for one minute alternating between your left and right legs.

5) March and Kick Combo (5 Minutes):- To begin march on the spot three times and do a front kick with your left leg.  Then march on the spot another three times and do a front kick with your right leg.  After this repeat the above motion with side kicks instead of front kicks.  Then repeat the above motion with back kicks instead of side kicks.  Continue performing these march and kick combos for five minutes.

6) Easywalk & Wide Squat (2 Minutes):- To begin take one step forwards and one step backwards.  Then perform a wide squat (as described in workout plan 1).  Continue performing this combo for two minutes.

7) Bicep Curl (3 Minutes):- For this exercise you will need two food tins.  To begin stand with your feet at shoulder width with your arms by your sides, holding a  food tin in each hand.  Make sure you keep your elbows tight to your side at all times.  Then curl your left hand towards your bicep by bending your elbow.  Once it is fully flexed slowly lower your left hand back towards your side.  Then repeat this motion with your right hand.  Continue performing bicep curls for three minutes.

8) Tricep Dip (3 Minutes):- For this exercise you will need a chair which is placd against a wall.  To begin have your back to the chair and place your hands behind you to touch the edge furthest away from the wall.  Then straighten your legs in front of you whilst keeping your body raised off the ground so that it is fully supported by your hands and feet.  Slowly bend your elbows and lower your body until your buttocks are just above the ground.  Once you reach this position slowly straighten your elbows to return to the starting position.  Continue performing tricep dips for three minutes.

9) Wide Squats (3 Minutes):- Same exercise as the wide squats described in workout plan 1.  Continue performing wide squats for three minutes alternating between your left and right side.

10) Chest Flyes (3 Minutes):- For this exercise you will need two food tins.  To begin lie on your back with a food tin in each hand.  Then stretch your arms above your chest and keep your palms facing inwards.  After this slowly lower your arms till they are almost touching the floor.  Then slowly raise them back to the starting position above your chest.  Continue performing chest flyes for three minutes.

11) Back Extension (3 Minutes):- To begin lie on your stomach and place your hands behind your back.  Then raise your upper back off the floor but make sure you do not overarch your lower back.  Hold this position for a second then return to the starting position.  Continue performing back extensions for three minutes.

SUMMARY

Overall, the Slendertone 6 Week Plan workouts provide you with an effective, quick, full body workout that can be performed with minimal equipment in your own home.  Whilst this has obvious benefits I personally prefer working out at the gym.  However, if you are a fan of bodyweight training you might want to give them a try for yourself.

I will be back tomorrow with my final week 6 update on the Slendertone 6 Week Plan.  If you do decide to give the above workout plans a try be sure to let me know what you think by leaving a comment on this post.

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]]> http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-workouts.html/feed 1 http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-workouts.html The Slendertone 6 Week Plan: Week 5 http://feedproxy.google.com/~r/FreeFitnessTips/~3/2A9oSAm1FWg/the-slendertone-6-week-plan-week-5.html http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-5.html#comments Tue, 29 Jun 2010 22:18:02 +0000 Tom http://www.freefitnesstips.co.uk/?p=1953 A shirtless man with toned abs.

Hello everyone.  I have now completed the penultimate week of the Slendertone 6 Week Plan and am back wit a weekly update on how it went.

Feedback on the Slendertone System-Abs Belt

This week I stuck to the following intensity levels on Slendertone System Abs:
- Monday (Day 1):- 60.
- Tuesday (Day 2):- 65.
- Wednesday (Day 3):- 75.
- Thursday (Day 4):- 75.
- Friday (Day 5):- 85.

As with the previous two weeks I also ensured that I did a focussed abdominal workout on top of the five Slendertone sessions.  I noticed this week just how much I have got used to the feeling of Slendertone System Abs.  Between Monday and Thursday I noticed the belt much less whilst wearing it.  However, when I reached Friday and increased the intensity level to 85 (the highest I have been) it was a different story.  This setting really squeezed my abs tight and I could feel every pulse that the belt made.

Feedback on my Exercise Routine

For the last two weeks my exercise routine has been really solid.  This week it was still very good but not quite up to the standards I achieved in weeks 3 and 4. I managed to do my usual three day weights routine but only managed one treadmill session (for the last 2 weeks I have been doing two).  Whilst I was dissapointed not to have done as much cardio it was still a productive week.  I managed four good workouts and overall I was happy with this.

Feedback on my Diet

My diet was similar to my exercise routine this week – good but not as impressive as previous weeks.  Between Monday and Friday I ate my usual healthy options of breakfast (oatmeal and fresh fruit or poached eggs on a wholemeal bagel), lunch (a homemade beef or chicken salad), a pre-gym meal (tuna, steamed vegetables and herbs) and tea (a hot meat dish with lots of fibre rich vegetables with fruit for snacks.

However, I was working for my friend at the weekend which meant I was was rarely in the house.  Because of this I had to grab food on the go and in a lot of cases there were no healthy options available.  Overall, it was still a good week despite the slight dip in the quality of the food I ate on Saturday and Sunday.  I still managed to eat some healthy foods over the weekend when I got the opportunity and between Monday and Friday my diet was almost immaculate.

Feedback on the appearance of my Abs

My stomach does look a lot tighter than it did before I started using Slendertone System Abs and overall I think my abdominal muscles have become quite strong and toned.  However, there is still some fat covering my stomach which I really need to lose before I start seeing some proper definition.  So overall like most weeks I am going to say the appearance of my abs has improved but they are not perfect.

Summary

After completing five of the six weeks it is now crunch time.  As I mentioned above I really need to lose some more fat from my stomach area to bring out the definition.  Next week I am going to be really strict with myself by cutting down on calories, cutting down on carbohydrates and increasing the amount of cardio I am doing even further.  My plan is to cut out my pre-gym meal (which should reduce my overall calories), stop snacking on fruit (which should cut out some calories and also drop my carbohydrate intake significantly) and do at least 20 minutes cardio per day (40 minutes plus on none weight lifting days).  Hopefully, this reduction in calories consumed and increase in calories burned during the final week will strip the final layer of fat from my stomach and reveal the definition underneath.

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]]> http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-5.html/feed 3 http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-5.html The Slendertone 6 Week Plan: Week 4 http://feedproxy.google.com/~r/FreeFitnessTips/~3/89g6rbGSg2c/the-slendertone-6-week-plan-week-4.html http://www.freefitnesstips.co.uk/the-slendertone-6-week-plan-week-4.html#comments Tue, 22 Jun 2010 21:13:21 +0000 Tom http://www.freefitnesstips.co.uk/?p=1936 A close up of a woman's toned abs by the pool (large).

Hey everyone.  I have now finished week 4 of the Slendertone 6 Week Plan so thought I would check in with a weekly update on how I am getting on.

Feedback on the Slendertone System-Abs Belt

This week I stuck to the following intensity levels on Slendertone System Abs:
- Monday (Day 1):- 55.
- Tuesday (Day 2):- 60.
- Wednesday (Day 3):- 70.
- Thursday (Day 4):- 70.
- Friday (Day 5):- 80.

I also did a specific abdominal workout during the week.  Overall, this week was not quite as tough on my abs as week 3.  However, I could still feel the belt working – especially when I reached level 80 intensity.

Feedback on my Exercise Routine

After completing a solid exercise routine during week 3 I followed up with another strong exercise performance this week.  I got to the gym five times and in the process completed my full weights routine whilst also covering some serious miles on the treadmill.  I again managed to do over an hour’s jogging which helped me burn a considerable amount of calories.

Feedback on my Diet

This week my diet was very good.  I went out for a pub dinner with my friends on Thursday night but the rest of the week I stuck to healthy, natural foods.  For breakfast I had either oatmeal with fresh fruit or a wholemeal bagel with poached eggs.  Then for lunch I had a homemade meat salad.  Before going to the gym I would have tuna with steamed vegetables.  Then for tea I would have a meat and vegetable dish making sure that it contained lots of high fibre vegetables.  For snacks I would stick to fresh fruits such as apples, bananas and oranges.

Feedback on the appearance of my Abs

Overall this has been a very positive week.  My diet has been good, my exercise routine has been solid and I have increased my intensity levels on Slendertone System Abs.  Thankfully this is improving the appearance of my abs.  I can see the fat coming off and they are looking ever so slightly more toned.  My abs are still not perfect but they are a lot better than when I started using Slendertone System Abs.

Summary

This was the second consecutive week where I saw an improvement in the appearance of my abs.  For the final two weeks of the Slendertone 6 Week Plan I am planning to do more of the same as it seems to be a winning combination.  Hopefully, this will allow me to build on the improvements I have noticed and give me an impressive set of abs by the end of week 6.

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