Health Mania

2010 Road Map To 6 Pack Abs Workout Challenge – Week 9 Exercises

Health Mania — Thu, 04 Mar 2010 02:04:39 PST

Hey everyone and welcome back to the greatest ab workout series. We are coming down to the final weeks and if you have stuck with the program and kept your diet clean, you are really starting to see epic results. Its no time to hold back now and especially with the few final weeks coming up, you really want to step it up. Don’t forget to get these workouts in at least 5 to 6 times a week. Remember, they don’t take long and they are the difference between get a 6 pack and losing it altogether. Also, keep your diet clean and try and avoid excessive high calorie and high fat foods. You are almost there so keep it up! Now lets get into the exercises for week 9!

12 Weeks to 6 Pack Abs Workout Challenge – Week 9 Exercises

Exercise 1: Rock Reverse Crunch

2 Sets to Failure

Exercise 2: Frog Crunches

2 Sets of 20 Reps

Exercise 3: Med Ball Switches

2 Sets of 12 to 15 Reps Each Side

Exercise 4: Med Ball Side Slams

2 Sets of 10 to 12 Reps on Each Side

Exercise 5: Tubing Woodchoppers

2 Sets of 15 Reps Each Direction

Hopefully by now you are seeing the benefits of training to a well planned out workout system for your abs. You shouldn’t just stop there. Now that you can see the benefits of working out to a training system that works, you should strive to find a fully body workout and nutritional training program. As you can see, its easy and effective to workout when you have a plan. Hopefully you have been taking the ab workouts I have provided, written or printed them out and followed along each and everyday since you started reading my articles. Getting a fully body workout and nutritional program is just as easy to obtain and follow.

2010 Road Map To 6 Pack Abs Workout Challenge – Week 8 Exercises

Health Mania — Thu, 25 Feb 2010 02:01:21 PST

Hey everyone and welcome back to the ultimate 6 pack workout challenge. I want to encourage you all to keep going and getting these exercises in 6 to 7 times a week. Keep focusing on your diet and keeping it clean. Don’t forget to drink your water, limit your fats and limit your calorie intake from liquids. That being said, let jump right into it and get to the exercises.

12 Weeks to 6 Pack Abs Workout Challenge – Week 8 Exercises

Exercise 1: Dueling Clocks

2 Sets of 12 Rep Clockwise & 12 Reps Counter Clockwise

Exercise 2: Crunch & Tuck

2 Sets of 12

Exercise 3: Prayer Crunch

2 Sets of 10 to 12 Reps

Exercise 4: Corkscrews

2 Sets of 10 to 12 Reps in Each Direction

Exercise 5: Inverted V’s

2 Sets of 15 Reps

Don’t forget to keep the intensity up when you are performing these workouts and take as few breaks as possible. You want to get a good workout and a good sweat on when you are doing these ab workouts. Keep it controlled and slow and keep tension on those abs on each and every rep.

When it comes to training, you want to make sure you have a game plan. As you can see with this workout series, we have laid out a training and nutrition plan. If you have been with us since week 1, you are starting to really see your abs now and you can see that sticking to a great ab workout and nutritional program is the key to success to getting a 6 pack. You abs aren’t the only thing to develop and if you are like me you are going to want to develop your entire body into a lean, muscular athletic build. If you want to do this then you are going to need to follow a similar program to this ab workout series but that incorporates working out your entire body. You are going to need to find the ultimate workout and nutritional program.

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2010 Road Map To 6 Pack Abs Workout Challenge – Week 7 Exercises

Health Mania — Thu, 18 Feb 2010 02:58:26 PST

Hey everyone and welcome back to the road to 6 pack abs challenge. We are into week 7 and moving right along. Hopefully you are keeping up with the workouts and getting them in 6 to 7 days a week. We are going to continue to up the intensity and up the challenge in the workout exercises for this week.

Lets get a recap on nutrition. Keep these in mind when planning out your meals and what you consume.

1. Try and eat 5 to 6 meals a day and eat every 2.5 to 3 hours.

2. Consume as much water as you can, ideally 80 to 100 ounces.

3. Watch out and be aware of additional liquid calories from alcohol, juice and soda’s.

4. Try and lower your fat intake as much as possible.

5. Supplement with protein, amino acids, OMEGA 3 fatty acids to help your diet stay clean.

Now on to the exercises. Remember to keep the intensity up and take as few breaks as possible. Remember to do these exercises in a slow and controlled manner, always keeping tension on the abdominal region. Now lets get into it!

12 Weeks to 6 Pack Abs Workout Challenge – Week 7 Exercises

Exercise 1: Tubing Forklifts

2 Sets of 12 to 15 Reps

Exercise 2: DB Punch & Crunch

2 Sets of 12 to 15 Reps

Exercise 3: Physioball Wall Crunch

2 Sets of 21 Reps

Exercise 4: Rolling Jackknifes

2 Sets of 15 on Each Leg

Exercise 5: Sleeping Bat Crunches

2 Sets of 10 to 12 Reps

As you can see, this is a planned workout and nutritional program for your abdominal. If you train to the workouts presented in this series as well as follow the nutritional advice and keep your diet clean, you are soon going to see your abs and get that ripped, toned, 6 pack you always wanted. Don’t limit yourself to just proper abdominal training. Remember that there are ultimate workout and nutritional programs out there that can train your entire body to get you in the best shape of your life and get you that ripped, toned, athletic healthy body!

2010 Road Map To 6 Pack Abs Workout Challenge – Week 6 Exercises

Health Mania — Thu, 11 Feb 2010 02:57:12 PST

Hey everyone and welcome back to the road to 6 pack abs and the 12 week workout challenge. I hope you are all staying consistent and doing your workouts everyday. This week we are going to focus on lower abs. If you have been following the program, doing the exercises and sticking to your diet, you should notice that you have lost a lot of fat on your stomach, especially in the lower abdominal region, so now it time to step it up a notch and really hammer down and work that lower section.

Before we jump right into the ab exercises for this week, I just wanted to give you a few more tips about your diet. Your goal is to speed up your metabolism in order to burn more fat. To do this you are going to want to drink as much water as you can and eat 5 to 6 small to moderate size meals a day. Your meals should also be spread out and consumed in 2.5 to 3 hour intervals. I know by experience that eating 5 to 6 meals a day is difficult. If you are having trouble getting them all in, you should try substituting a few meals with proteins bars or protein shakes. Also, if you find that you are a little low on certain proteins, an amino acid supplement is also a good choice. In the previous few articles, I have also stressed the importance of decreasing your fats. There are some good fats out there however that you should be consuming, so OMEGA 3 fatty acid supplement is something to consider if you have cut your fats down significantly. Finally, if you really want to increase your muscularity, creatine is an excellent supplement for this. Be sure that if you decide to supplement with creatine, that you drink plenty and plenty of water. So there are some things to focus on diet wise. Now lets get to the exercises for this week.

12 Weeks to 6 Pack Abs Workout Challenge – Week 6 Exercises

Exercise 1: Hanging Windshield Wipers

2 Sets to Failure

Exercise 2: Hanging Corkscrews

2 Sets to Failure

Exercise 3: Hanging Around the Clocks

2 Sets to Failure

Exercise 4: Pretzel Reverse Crunch

2 Sets of 15 on Each Leg

Exercise 5: Physioball Plank Marches

2 Sets of 12 to 15 Marches Each Leg per Set

I want to congratulate you on getting this far. This week marks the half way point of the 6 pack abs workout challenge! The exercises for this week are quite challenging. Focus and keep doing them on a daily basis and they will get easier. Remember to try and move from one exercise to another, trying to take as few breaks as possible.

This abdominal workout routine presented above and in this series of articles is excellent for building, developing and sculpting your abs in a 12 week period. It is extremely effective because the workouts are laid out for you each week. The ab workouts also build on each other in the fact that each week the exercises are different and become more and more challenging. Your body therefore never gets a chance to adapt to any particular workout and you become stronger each week due to the difficulty of the exercises increasing each week. This workout series focus only on abdominal training and development but there are workout and nutritional programs out there, developed to train the entire body. These types of planned workout routines are the most effective ways to training and developing a ripped, strong, athletic and healthy body.

2010 Road Map To 6 Pack Abs Workout Challenge – Week 5 Exercises

Health Mania — Thu, 04 Feb 2010 02:51:47 PST

Hi everboday and welcome back to the road to 6 pack abs workout challenge for week 5! I would like to congradulate you all on making it this far. Your commitment to this ab workout challenge is commendable and very impressive so keep up the good work as we are getting closer to week 6 and the half way point of this challenge.

Hopefully you are getting these ab workouts in at least 6 times a week. They only take 10 minutes so I hope you are being consistent because like I have said before, that is the way to results! If you have followed the program this far and have cleaned up your diet, you should be starting to see some results. These would include starting to see your top abs, as well as your close fitting better and your energy increasing.

For week 5, we are going to step it up a notch. The exercises are going to be a little harder but the harder they are, the more results you are going to get so try them out and keep doing them. Be consistent and you will see that the exercises will become easier! Now lets get to them!

12 Weeks to 6 Pack Abs Workout Challenge – Week 5 Exercises

Ab Exercise 1: Medicine Ball Plank Switches

2 Sets of 12 Switches Each Side

Ab Exercise 2: Medicine Ball Cross Knee Tuck

2 Sets of 10 Each Side

Ab Exercise 3: Figure 8’s

2 Sets of 8 to 10

Ab Exercise 4: Tubing Russian Twists

2 Sets of 12 Each Leg

Ab Exercise 5: Physio Ball Running Man

2 Sets of 12 Each Leg

Hopefully these exercises won’t be too hard for you and you will be able to do them. I am sure that if you are dedicated to the program thus far that you should have no trouble.

Lets talk a little about diet. Your diet is very key to your success in this program. As recommended a couple weeks ago, hopefully you have been to clean up your diet, stay away from sugary fatty foods and are starting to see results from it. If you are having trouble and find yourself still not eating all entirely well then it is now that you need to make a commitment to eating better if you want to succeed in this program. Its not going to be easy but try and stay away from unhealthy foods for the next 3 to 4 weeks. You will see that as time goes on, the cravings will significantly decrease and your results going towards 6 pack abs will significantly increase, giving you all the motivation in the world to stick to a healthy diet.

In terms of meals, I recommend you eat 5 healthy meals a day. That means that in a given week, you should eat 35 meals. To give you some flexibility, try and make sure 30 of those meals are healthy. This leaves you with 5 meals to play around with and cheat a little on your diet.

Back to your training now. Remember to be consistent with your training and to perform the exercises in a slow controled fashion. Make sure you are doing circuit training and moving through the exercises taking as few breaks as possible. Circuit training workouts and a good diet are the key to achieving a ripped, lean, athletic and muscular body!

What Is A Personal Clash Day?

Health Mania — Mon, 01 Feb 2010 02:00:36 PST

By: Henry Fong

What Is A Personal Clash Day? A personal clash day is any day in which the animal sign of the day conflicts you the animal symbol of your birth year. This is determined by the 12 year zodiac cycle which is widely used by the Chinese.

Personal clash days are considered by many to be very unlucky. According to this belief you should avoid certain activities during your individual clash days. Activities you should avoid may be moving, getting married, beginning a business venture and other activity which may require good luck. Personal clash days are not the only unlucky days that can affect a person and if two or more are together then you should be careful to avoid disaster.

As with everything there is balance. You have as many lucky days as unlucky. It is said though, that you should avoid these activities even on your lucky days if it also falls on a personal clash day. There are many tools and charts you can use to identify these specific days.

The animals that clashes are as listed here: the rat and horse, the tiger and monkey, the ox and goat, the dog and dragon, the rooster and rabbit, the dog and dragon, and last the snake and pig. Each of these animals match up to a year and after all 12 are used then the cycle starts over. The animals used are: ox, rabbit, snake, goat, horse, rat, tiger, dragon, monkey, rooster, pig, and dog.

The calendar does’nt just apply to years but to months, days, and even every two hours of each day. This is where the conflict comes in at. If you were born in the year of the rooster and it is the day of the rabbit then you might go very wrong by performing certain activities during that day.

Many popular websites will provide this information free of charge. A lot of people believe in this and even if you don’t then you ought be careful of offending others who may most especially if you may have a business relationship with them.

The Chinese have a ten thousand year calendar which can be used to help determine your animal sign. This can also be used to determine the sign of the month and day and you can go as far back or forward on this as you like.

Getting this information is simple and quick. Isn’t it worth a few minutes of your time to know weather or not things may go very badly for you?

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5 Tips Relating To Most Excellent Diet To Lose Tummy Fat

Health Mania — Sat, 30 Jan 2010 02:10:03 PST

Have you been looking for a diet to lose tummy fat? Allow me to share five tips which could help you. Keep in mind that the important thing to acquiring a flat tummy would be to lose the amount of fat you’ve got overall. The tummy fat is just the last to go, so it’s the hardest.

Here are some diet tips to lose tummy fat.

For starters, it is advisable to eat more fiber. The most important reason women are becoming fatter lately is that they do not have enough fiber in their diets. As we eat much more processed foods and not as much whole grains and produce, the natural fibers in our diet are becoming scarcer.

The average person should seek to get no less than 25 grams of fiber per day. Those who are serious concerning a diet to lose tummy fat should get 35 grams of fiber.

Secondly, understand that carbs aren’t the devil that some diets make them out to be, but way to many calories from carbohydrates can increase your middle mass. Carbohydrates should make up a maximum of 60 percent of your calories if you find yourself on a diet to lose belly fat. But, make sure that they are no less than 45 percent of your diet. As you can see, balance is the key here. The vast majority of your carbs should come from fruits and vegetables and you should avoid high carb, empty calorie foods like cupcakes.

Third, drink your water. Lots of people mistakenly believe that drinking a great deal of water gives them puffy abs. But, water actually flushes sodium out of your system which reduces puffiness. Here’s a few solutions to tell if you have enough water. Are you thirsty? Then you are already dehydrated. Don’t ever lack water so long that you just feel it. One way should be to watch the color of your urine. If you are drinking plenty of water, your urine will be close to colorless.

Fourth, limit your sodium intake since it results in puffiness. A female only needs 500 mg. of sodium a day for the body’s natural functions to work. But the average American woman gets nearly 6,000 grams! A Chinese take out entry might have 3000 grams without help. You can limit your sodium by choosing fresh, natural foods. That’s the best way to be on a diet to lose tummy fat.

Fifth, have a relatively small dinner and shut the kitchen down afterwards. Having your calories during the day when you are actually burning them is key to losing weight. Evening eating can often be mindless eating. You sit down in front of the television with new bag of chips and before you know it, half the bag is gone. Another benefit of eating light at night is that you’ll wake up hungry for the good breakfast. Those who eat good breakfasts tend to be more likely to lose tummy fat.

If you are wondering how to get a flat tummy, monitor what you are eating. Whilst you eat healthy, natural foods, you are going to develop the body you want. And, that’s the guidelines for a diet to lose tummy fat.

2010 Road Map To 6 Pack Abs Workout Challenge – Week 4 Exercises

Health Mania — Thu, 28 Jan 2010 02:48:34 PST

Hi everybody and welcome back to the 12 weeks to 6 pack abs video workout series for week 4!

This week I want you to really slow it down. What I mean by this is that I want you to slow the pace down for each rep that you do and really focus on contracting the abdominal muscles and keeping tension on them. Achieving 6 pack abs is not about the quantity of exercise movements you do but rather on the quality, so for this week and all weeks going forward, I want you to really slow it down and focus on the quality of each rep that you do.

Hopefully you are remaining consistent with your ab workouts and are getting them in 5 to 6 times a week. Remember that consistency is the key to unlocking your success, and because the workouts only take 10 to 15 minutes to complete, you shouldn’t have much of an issue getting them in and getting them done.

Don’t forget about your diet either. You want to make sure you are eating healthy foods that are low in fat and make sure that you are drinking 80 to 100 ounces of water a day (2.5 to 3 liters). Also, you are going to want focus on eating foods with complex carbohydrates like brown rice, potatoes, whole grain bread, whole grain pasta etc.

Now without further adue, lets jump right into the exercises!

Below are the exercises to be performed during week 4. Don’t forget that you can view a video demonstration on how to perform each and every one of these exercises by watching the video above.

Exercise 1: Hanging Windshield Wipers

2 Sets & 10 Reps per Set

Exercise 2: Tubing Punch & Crunch

2 Sets & 12 Reps per Side

Exercise 3: V-Up Slow Twist

2 Sets & 10 to 12 Reps per Set

Exercise 4: Medicine Ball “21″

2 Sets & 21 Reps per Set

Exercise 5: Rolling Planks

2 Sets & 12 Complete Rolls per Set

Remember to do each rep in a slow controlled fashion and to complete and move through the exercises with as few breaks as possible. This is called circuit training and is the most effective way to build a leaner, fitter, more athletic body as it works your muscles and builds your muscular endurance all at the same time. Its like weight training and cardio combined into one and is a training principle used by many top athletes and celebrities who just don’t have time to spend hours in the gym.

Effective circuit training programs can be completed in as little as 20 minutes and if planned correctly, can be far more effective than spending hours in the gym. The most effective circuit training programs are typically planned out over several weeks and typically include a nutritional plan. Circuit training workouts, combined with a healthy nutritional diet are the most effective and efficient way to get a lean, ripped and muscular body. Not only will it help you look better but you will also be significantly more athletic the next time you are playing sports with your friends!

For information on a step by step 90 day workout and nutritional program used by professional athletes and celebrities, specifically designed to help you burn fat, build muscle and get you that lean, ripped, athletic look and get you into the best shape of your life, please follow the link: Ultimate 90 Day Workout & Nutritional Program

This step by step 90 day workout and nutritional program was developed by one of the world’s top pro athlete and celebrity personal trainers and are the exact workouts he has been putting his top professional athletes and celebrity clients through.

This program is the ultimate combination of athleticism and aesthetics. The system is designed to produce significant results after just 90 days and after those 90 days are complete, it is designed to be used thereafter and stay with you during your entire workout career!

This program is packed with over 60 workouts and is extremely versatile with its extensive variations on workout rep tempo, rep counts, and moving in and out of circuit training and non circuit training phases. It keeps your muscles guessing witch is key to muscle development, strength gains, fat loss and achieving a ripped, leaned healthy physique. Please follow the link if you are ready to get into the best shape of your life: Ultimate 90 Day Workout & Nutritional Program

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Deer Velvet Antler – A Natural Source Of Collagen

Health Mania — Thu, 28 Jan 2010 02:05:38 PST

Deer velvet antler, the 2000-year-old Chinese Medicine, has been used for decades now by world athletes and informed health enthusiasts, and in recent times has fascinated scientists with its unique growth and healing characteristics. However, many may not be aware that velvet antler is also a rich natural source of Collagen Type II!

Growing naturally at astonishing rates every year as part of the stag’s mating cycle; deer velvet antler is a rich treasure of minerals and a plethora of immune-stimulating, anti-inflammatory, anti-cancer and growth factors that make it an ideal, all-round nutritional supplement for those who value optimal health. Collagen, an important building block, is a natural protein that comprises of 33% of all protein in the body. Among its many benefits are healthy skin, nails, hair, joints, and heart.

While relatively new to the West, deer velvet has been used by ancient Asian cultures as a wellness tonic for more than 2000 years. It is said to protect, strengthen, and restore the body and the mind.

What Is Velvet?

Velvet antlers, otherwise known as deer antler cartilage, are the actively growing antlers of stags which are still at the stage of soft cartilage before they turn into the hard bony antlers that are used as weapons in the mating season. Antler velvet is harvested each year before the process of calcification starts, and when it is still in its actively growing cartilage state. If left alone, the antlers will fall off by themselves and regrow every year.

Besides being a natural source of collagen, Velvet antler also naturally contains trace elements copper, calcium, manganese, iron, magnesium, potassium, phosphorus, sulfur, and selenium. It also has Proteins (including collagen and all essential amino acids); lipids (including Omega 3 and 6; Glycosaminoglycans (GAGs); and anti-inflammatory prostaglandins.

The combination of so many ingredients makes the velvet antler an ideal dietary supplement for relieve from a number of the ailments associated with aging.

Collagen Benefits

Our skin is 75% collagen. Collagen is a major component of our bodies, making up 75% of our skin. When appropriate levels are maintained, collagen keeps the skin supple and wrinkle-free. It also helps our nails and hair grow strong and vibrant.

Collagen naturally contains glucosamine and chondroitin sulfate, and has been shown in studies to support mobility, flexibility and joint comfort. One German study found that using collagen supplements resulted in a reduction in the pain and stiffness associated with arthritis, and a reduction in bone breakdown in cases of osteoporosis. Another study in the US of 10 patients with severe arthritis, showed very substantial improvements after collagen supplementation.

The collagen in deer velvet antler fights the natural aging process, supports joint health, comfort and mobility, stimulates cell regeneration, delivers collagen to the hair, nails, and skin, and keeps facial wrinkles at bay.

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Health Mania — Tue, 26 Jan 2010 02:04:19 PST

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