Bersenam dan makan makanan seimbang

Untuk sihat dan kekalkan berat badan, kena amalkan pemakanan sihat disamping senaman yang berterusan.

Bersenam bersama rakan-rakan

Bersenam dan bersukan bersama rakan-rakan lebih menarik dan bersemangat daripada bersenam bersendirian.

Hadiri kelas aerobik dengan tunjuk ajar Instructor bertauliah

Hadiri kelas aerobik dengan tujuk ajar instructor bertauliah akan menjadikan senaman anda lebih teratur dan berkesan.

Mendaftar Di Gym

Jika ada duit lebih, elok juga mendaftarkan diri di Gym kerana disini terdapat kelengkapan senaman yang lengkap dengan penunjukajar dan jurulatih yang bertauliah dan berpengalaman. Anda akan kurus lebih cepat disini.

Berumur tetap amalkan gaya hidup sihat

Walaupun sudah berumur, tetapi ini tidak akan membataskan dan menjadi alasan untuk anda bersenam dan mengamalkan gaya hidup sihat.

Wednesday, April 28, 2010

How To Get Six Pack Abs? : Part 2

6.     Do Jackknife Sit Ups.

Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.

7.     Static Hold and Side Statics.

Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

8.     Train Your Oblique Muscles.

 It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

9.     Now that you've made up your mind about a washboard mid-section, be Creative! Find new ways to crunch, bend and twist in your daily life. Some possibilities include:

Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.

Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects). While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way. Caution: If you have lower back problems, you could injure yourself.

Incorporate Sprints into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.

10.     Do the Scientific Best Abs Exercise. 

Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":

  • Lie on the floor; make sure your lower back is pressed on the ground.
  • Take your hands behind your ears. Then bring up your knees at a 45 degree angle.
  • Start doing a bicycle pedaling motion. Touch your elbow with the opposite knee (right elbow with left knee and so on, alternating)
  • Breathe in a relaxed and even manner throughout the exercise.
(Article source :
    I want to share a video that i got from The title of this video is :

    How To get Six Pack Abs In 3 Minutes - This Works!!

    How To Get Six Pack Abs In 3 Minutes Workout, This WORKS!!!! - More amazing video clips are a click away

    Saturday, April 17, 2010

    How To Get Six Pack Abs? : Part 1

    Strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not simple at all. It will take dedication, time and patience to get a six pack but in the end, the effort is well worth it. You can have the most toned and defined abs but they won't show through if there's a layer of fat over them.

    To get six pack abs you need to do two things: Build muscle and lose fat.

    1.   Do Squats. 

    To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. Therefore training your abs without training your back will create an imbalance in the musculature that supports your spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats  and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (eg glutes and quads), and this promotes even more rapid fat loss as the body recovers.

    2.      Do Crunches. 

    Lie on the floor (with or without a mat) your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.

    3.    Do Sit Ups.

    Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

    4.     Do Bicycle Crunches. 

    Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.

    5.     Do Leg Lifts. 

    Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.

    ...............To Be Continue With Part 2

    There are a video I want to share. It's about "How To Get Six Pack Abs In Six Minute On Your Couch". The guy said that he repeat the technique in 8 week to get the six pack abs. Wanna try?

    How To Get Six Pack Abs In 6 Minutes On Your Couch. This Works! - The best bloopers are here

    (Article source :

    The Benefits of Losing Weight

    Reminders of the aesthetic benefits of losing weight bombard us constantly. But the importance of weight control goes beyond appearance...way beyond. People who are overweight or obese are more likely to develop serious health problems, including heart disease, high blood pressure, diabetes, and some cancers.

    Specifically, overweight and obesity tends to raise total blood-cholesterol, LDL-cholesterol, and triglyceride levels, as well as lower HDL-cholesterol levels. If you carry excess weight around your waist, your chance of developing metabolic syndrome increases, too.

    But weight control is a powerful weapon in the struggle to reduce the risk of these health problems. Losing weight helps lower total cholesterol, LDL cholesterol, and triglycerides, and it may even raise HDL cholesterol. It also decreases the risk of high blood pressure and type 2 diabetes.

    What's more, you do not necessarily have to lose large amounts of weight to reap the benefits. Studies have shown that even modest weight loss can lower blood-cholesterol and triglyceride levels and improve conditions related to high blood pressure and diabetes.

    Of course, this is true largely if the extra weight is from fat. 

    (Article source :

    How To Lose Weight?

    So you’ve decided to lose weight. But how do you do it? There are many ways to lose weight, but the best method is to choose an eating plan that is healthy and balanced and that you can stick with in the long run.

    How to lose weight

    Weight loss is a gradual process. Losing weight quickly will lead to putting it back on just as quickly, which can be harmful. As difficult as losing weight may seem, the real challenge is keeping the weight off. To be successful, you'll need to replace poor eating habits with healthy ones that are realistic and flexible enough to be followed for life.

    Some diet programs promise weight reductions of more than two or three pounds a week, but such claims are not completely honest. Ten or more pounds in the first few weeks is possible, but that quick weight loss won't last.

    Initially, weight reduction comes mostly from the loss of water and the breakdown of muscle protein, not fat. When you eventually replace these vital substances -- as will happen when you resume normal eating habits -- you are likely to regain the weight. Diets that promote transient weight losses can do psychological harm. Few things are more discouraging than watching a 10- or 20-pound weight loss evaporate into a 2- or 3-pound loss.

    The National Weight Control Registry (NWCR) was established to document effective behaviors shared by those who successfully lose weight and keep it off. The NWCR found that those who successfully lost weight dropped an average of 66 pounds over 5.5 years. To achieve this, individuals not only adhered to a low-calorie, low-fat diet that included breakfast and closely monitored their weight and food intake, but they also engaged in high levels of physical activity.

    That may sound difficult, but you can find motivation by learning some of the benefits of losing weight on the next page.

    (Article source :

    Thursday, April 8, 2010

    The Worst Ab Exercise - Avoid This if You Actually Want Sexy Six Pack Abs

    The truth about ineffective abdominal exercises "ab machines"
    (by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist)

    I was at a poker party up in North Jersey over the weekend at a friend's house.  My friend had moved into this beautiful new home about a year ago, but I had never made it up for a visit until this weekend.

    Well, as they were giving us a tour of the house, we took a peek into one of their spare rooms which wasn't being used for anything. The only thing they had in this room was one of those infomercial "ab loungers" covered in dust... you know, the ab-chair looking thingy that they hawk on the infomercials as being the end-all solution to a flabby stomach... telling you that you can get a flat stomach and perfect abs just by sitting on this thing and rocking a little bit while you lazily watch tv.

    The cleverly marketed infomercials for these products lure you in by showing you the ripped sexy abs of the male and female fitness models that they hired for the show (who have never actually used these gadgets themselves...they actually got their toned near-perfection bodies through following REAL workouts and strict nutrition!)

    Well, since this "ab lounger" was sitting in this vacant room getting dusty, obviously it wasn't actually being used, so it was really a waste of their money that they spent on it.

    Regardless, even if it was being used regularly, it would never have given my friends the results they were looking for, because these infomercial ab gadget machines (and all ab exercises for that matter), don't accomplish the most important aspect of truly achieving flat six pack abs...


    And worse yet, just for kicks, I jumped on this "ab lounger" and gave it a try... I have to say, I've never done any abs exercise where I felt it LESS in my abs... As a matter of fact, this piece of crap lounger didn't even feel like it was making my abs work at all!

    It felt more like a lounge chair I should be using to relax with a beer at a barbeque.

    My point of this story is that there are still thousands of people every day that fall for these gimmicks and waste their hard-earned money on every ab-gimmick that comes out next.

    So what does it REALLY take to get flat sexy six pack abs?

    1. It takes some commitment to doing REAL workouts... full-body multi-joint workouts using strategic combinations of the most effective exercises for stimulating the release of fat burning hormones in your body and increasing your metabolic rate to new levels.  These are the real types of workouts that actually stimulate the burning of stomach fat and increase your metabolism to reduce body fat over your entire body.

    2. It takes introducing yourself to REAL nutrition... not fad diets, not restrictive starvation, not overly processed "diet" foods, not bogus "extreme fat loss" pills... but a truly nutrient-dense natural balanced diet that FEEDS your body with what it needs instead of starving it.

    3. It takes the right success mindset to achieve these goals so that you can put everything into action and make it a part of your daily life for good.  This mindset aspect is the one most often overlooked and one of the reasons most people fail in getting their desired body.

    If you don't already have a copy, all of these techniques are detailed in my internationally best-selling program - The Truth about Six Pack Abs.

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