Achieving Flat Abs

When losing weight, one of the most stubborn areas to achieve results in is the midsection. Losing it takes some directed exercises and adjustments in your diet with the focus of toning your abs and losing weight.
A few suggestions for some exercises that target your abs that are simple, yet effective:
The plank. Position yourself as if you were preparing to do pushups, except have your forearms resting on the ground. Keep your body straight and hold this position for as long as you can. You should feel your abs tense up and have increasing difficulty maintaining this position as time goes on.
Crunches work your abs directly. If you use an exercise ball, it will further engage your muscles and be more effective. Lie on the ball, positioning it on your lower back and cross your arms over your chest or hold them behind your head. Lift your torso off of the ball, pulling the bottom of your ribcage to your hips while keeping the ball steady and return.
Bicycle exercises target many areas of your midsection, being great for a well-rounded exercise for your abs. Lie on the floor and interlock your fingers behind your head, supporting it. Pull your knees towards your chest, lifting your shoulders off of the ground while pulling your neck in. Straighten a leg out while turning your torso to the opposite side, pulling your elbow to make contact with the knee of your still-curled leg. Continue this motion, switching between sides.

Have variety in your ab exercises. Working your abs from different angles and spreading the focus of your exercises throughout your entire midsection will even out the shape and yield better results for a flat and well-defined stomach. Also, ab exercises serve to strengthen muscles and don't burn so much of your midsection alone. It's important to keep up with your cardio exercises to ensure overall weight loss, which helps tremendously with losing belly fat.

The way you eat naturally plays a huge role in your body's weight and appearance. To cut off that tummy flab, you should cut off the foods that work against this goal. Avoid foods full of carbs such as white bread, pasta, white rice, and potatoes. It would be better to opt for more fibrous alternatives such as brown rice, wheat bread and veggies. Drink skim milk and limit your dairy intake in general. To give your metabolism a boost and aid your digestive system, drink plenty of water throughout the day (6-8 glasses) and eat small, frequent meals.

Keep up the effort and dedication and you'll be able to reach your fitness goals.




Want to know more? Read more!

http://exercise.about.com/od/abs/ss/abexercises.htm

http://regimes.hotexercise.com/aerobics/how-to-get-a-flat-tummy/

http://www.wellbeing-information.com/tummy-exercises.html

http://www.flat-stomach-exercises.com/flat-stomach-tips.html

How Much Exercise Is Enough?

It's important to get an adequate amount of exercise if you're looking to maintain a healthy body weight and reap the health benefits of being physically active, but how much is enough? The recommended duration and intensity of your workout depends on your personal fitness goals. There are two types of exercise that you should be sure to do: aerobic and muscle-strengthening. Strength-training activities such as weight-lifting and the use of resistance bands should be done about twice a week.

As an adult, you should be getting at least 150 minutes of moderate aerobic activity in a week. 'Moderate' meaning that your heart rate increases to a point where you are still able to hold a conversation. This could be 30 minutes of light exercise such as brisk walking or swimming for 5 days a week. To work on preventing lifestyle diseases such as diabetes, heart disease, osteoporosis, and hypertension, this is amount of exercise is adequate. It may not do much for weight loss, but it's certainly beneficial for your cardiovascular health.

For more health benefits and weight loss, increase the intensity and/or duration of your workout. It's best to get 300 minutes of rigorous activity such as running or biking each week if this is your goal. That should be an hour of working out, 5 days a week. Altering your diet to include healthier, lower-calorie foods can boost the effectiveness of your weight loss significantly.

All of your exercise doesn't necessarily have to be done all at once. Breaking up your exercise time to smaller portions throughout the day is also effective, as long as you're getting a decent amount of heart-pumping movement in your day.



Want to know more? Read more!

http://www.everydayhealth.com/fitness/basics/how-much-exercise-do-i-need.aspx

http://walking.about.com/od/fitness/a/exercise2007.htm

http://heartdisease.about.com/cs/exercise/a/enoughexercise.htm

http://www.mayoclinic.com/health/exercise/AN01713

http://www.webmd.com/fitness-exercise/guide/your-exercise-routine-how-much-is-enough?page=3

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/How-much-exercise-is-enough/articleshow/8412191.cms

Weight Training Tips

If you’re looking to lose weight, gain muscle, or reshape your body in general, consider weight training. Muscles are more calorically expensive than fat, so the more you have, the more you’ll burn, boosting your metabolism. It strengthens your body and bones, increasing endurance and helping you avoid injuries. It even helps improves your coordination and balance. If you intend to make noticeable changes to your physique and improve your health, one of the most efficacious things you could do would be to engage in weight training. Whether you already lift weights or are new to the realm of weight training, there are some tips and facts that you should be aware of.

In order for weight training to maintain its effectiveness, you must lift weights with more resistance than your body’s accustomed to. The intensity of your weight training should increase periodically in order to avoid reaching a plateau from failing to challenge your body. This could be done by lifting heavier weights once a single set of a particular weight becomes too easy, changing the amount of sets/reps you do, or changing the exercise and resistance type. After training a group of muscles, allow them the one full day of the rest they need in order to form and grow. Target a specific muscle group two or three times a week, alternating your area of focus with each proceeding day. For example, you could focus on targeting the muscles in your upper body one day and work on your lower body the next.

The amount of sets and reps you should do differ depending on what you’re trying to achieve. If you’re looking to burn fat, do 1-3 sets of 10-12 reps at a weight where you’re just able to complete all of the reps. If you want to work for muscle gain, do 3+ sets of 6-8 reps to fatigue. To build endurance, do 1-3 sets of 12-16 reps with enough weight so you’re just able to complete all reps. You should struggle with your last rep but still be able to complete it properly and with good form. The duration of the rest between sets shouldn’t exceed a minute. If you’re lifting heavy weights for muscle gain, allowing your muscles 2 to 5 minutes of rest would be more appropriate.

There are a few things to keep in mind when you’re training with weights. Of course, you should always warm up. Preparing your body for a physically demanding activity like lifting weights is necessary to improve the effectiveness of your training and prevent injuries caused by the sudden strain to your body of lifting heavy weights without warning. Allow your body to adjust itself for physical activity by warming up with something relatively easy, such as light cardio or lifting lighter weights. If you find yourself using momentum to lift the weight, it’s likely that it’s too heavy. Lifting and lowering your weights slowly keeps your muscle actively and steadily working, making each rep more efficient and less strenuous. Remember to have good posture and to utilize your abs during movement to keep balance and protect your spine. Maintain good health practices, don’t overexert your body, and have fun.

Want to know more? Read more!

http://www.mayoclinic.com/health/weight-training/HQ01627/NSECTIONGROUP=2

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

Progress Slowing? Consider Something New

If your exercise regime is beginning to feel tedious and ineffective, consider changing up your plans for activities to boost the advancement to your goals. Sticking with the same routine for too long could lead you to a plateau, and putting forth steady work and effort without achieving any results could be very disinclining. However, holding a steady routine is not the way to ensure steady progress. Repeating the same exercises for too long causes your body to become accustomed to the stress you regularly put it under, inevitably leading to the loss in effectiveness of your workout. Alternating what you do helps keep your body challenged. Making modifications in intensity and duration, targeting different areas, taking up a new sport, trying different equipment, or mixing up the order of your already existing exercise plan could bring back some results from your workout. Avoid redundancy and keep yourself engaged by introducing occasional changes and adding variety to your workout. It makes things more interesting and challenging and it’ll help keep you on track to maintain progress.



Want to know more? Read more!
http://bodyweightexercisetips.com/tips-for-keeping-your-bodyweight-exercise-workout-effective-rewarding-and-injury-free/
http://www.rafed.net/en/index.php?option=com_content&view=article&id=809:10-ways-to-keep-your-strength-workout-fresh-and-effective&catid=140:women-exercises&Itemid=994
http://www.bodybuilding.com/fun/wotw44.htm

The Weighting Game - America's Epidemic

Interested in losing some weight and getting into better shape? Who isn't these days? While an obvious post for a personal fitness and health center would be focused on weight loss, we'd like to take this opportunity to talk seriously about the Obesity epidemic swarming across the US and the only true way to correct the problem. For those that are intimidated by the idea of a drastic lifestyle change, fret not, there are ways to start off small as we'll discuss farther on in this post. The key is to start now.

With obesity, diabetes, and heart disease on the rise in America, it seems the general public has been trying to make strides and make up for lost time by living a more health-conscious life. While there may be 1,001 different types of "Snake Oils" out there that promise immediate weight loss, the old-fashioned way is really the only tried and true way to go. Unless you require bariatric surgery because you are morbidly obese and pose an immediate threat to your health, exercise and eating right is the only way to get the weight off and keep it off.

It's really important to remember that ultimately, your weight loss goal is about health, not just having a desirable physique. The key is to exercise more, choose healthier foods, and be conscious of the amount that you are consuming on a daily basis. Keep a food diary or journal, or use an online calorie tracking tool or app. Whatever makes it easiest for you to keep a real tab on what's going into your mouth, do it. Having a true knowledge of the amount of calories, trans-fats and other unhealthy junk you eat is the first real step to reaching your weight loss goals, however small or large they may be.

Our current lifestyle is not the one humans were intended for. Consisting of excessive hours of a sedentary overall lifestyle -- sitting and lazing about in our homes and offices and consuming low-grade manufactured foods and sugary drinks that fail to provide our bodies with the nutrition required to function properly. We have developed "office butts", high cholesterol and with 75% of American boys aged 17-24 not 'fit to serve in the military', there is obviously a problem in epidemic proportions. The human body was meant and designed to hunt and gather for food, sleeping from dusk till dawn, taking in only the fresh and natural substances that we were able to find for ourselves in our vicinity. There have been countless theories and diets based on this idea, including The Paleo Diet, paying homage to our Neanderthal and Homo Erectus cousins of our past. If we hope to have any future for our country, let alone our species, the problem needs to be corrected -- and fast. With soda and vending machines being prohibited in schools across the country, along with stricter Physical Education standards, we are taking the steps in the right direction to correct the damage done and pave a way of hope and health for the younger generation. But what about the millions of Adult Americans facing issues with their body weight and health ultimately leading to depression and a multitude of other physiological and psychological problems? If you want to look, feel, and function like a healthy, able human being, you need to become one. It’s as simple as that.

Not to be harsh, but look down. Provided you have functioning ones, those legs were built and grown for running, not sitting in a chair all day. The problem here is the societal norm IS to sit all day. If you have a desk job, make sure to get up and move around every 15-20 minutes. Even those small increments of exercise and movements can help maintain a level of flexibility and strength -- every little bit adds up. Want to feel better overall? Use the gifts of the body you were born with and stop depriving it of the activity it needs to be strong. The reasons for weight gain are pretty simple, provided there isn't some medical condition exacerbating or causing it. Weight gain is an equation like everything else. Consume more calories than you use, and gain weight. Just by being human, you will burn X amount of calories throughout the day, this is called you BMR, or Basal Metabolic Rate.

There are a few resources out there to figure out how many calories you burn just by existing everyday that are based on height, age, weight, BMI and activity level. Having a rough idea of your BMR can help you get started on your path of conscious eating and exercise to know how much you need to consume or not consume as well as the extra you need to burn off to lose weight. 3,500 calories is equivalent to 1lb -- consume an extra 3,500 calories, gain a pound. Burn an extra 3,500 calories, lose one.

While personal training centers and gyms are decreasing their rates to promote customer retention and acquisitions, gyms and training centers can still be pricey. Element Fitness NY is offering a special discount at this time, (available on our Yelp -- 75$ for new clients and a 12% discount towards a package when you purchase 10+ sessions), but if you are like the millions of Americans faced with financial difficulties in the past few years, don't let that be an excuse to let your health and body suffer. If there is a will, there is a way.

Not only are there tons of free resources online through online fitness magazines and YouTube videos, investing in a good piece of exercise equipment at home is investing in your life. The best kind of investment it seems we can make in today's world! If even that is a bit much for you while just starting out on your health and weight loss journey, at least make an extra effort to get some more movement in your life. Find ways to utilize what's around you in your daily routine to burn some of that extra caloric energy. Park farther away from a building's entrance to get more walking in, opt to take the stairs instead of the elevator, get off your subway or bus stop a few stops early, or take the steps up on an uncrowded escalator. All you need to do to get started is move more.

A few simple things to remember when getting started:

- Figure out your Body Mass Index and BMR to gauge your true caloric needs.

- Eat balanced, wholesome meals, remembering to always have your fruits and vegetables, and try to stay way from refined sugars and starches.

- Load up on whole grains and fiber. Fiber has been clinically proven to aid significantly in the weight loss and maintenance process.

- Drink more water. We're practically 70% of the stuff. You need water to keep your body replenished and cells functioning properly. Drinking water in place of other liquids (sodas, juices, sports drinks) can also immediately cut a significant quantity of calories from your everyday diet.

- Avoid the "big mealtime" at the end of the day. In reality, your biggest meal should be the first one you have, breakfast.

- Smaller, More Frequent Meals. To boost your metabolism, it's advised that you eat smaller, more frequent meals. While it may seem counterintuitive to eat all day, it's truly the best way to keep your body's metabolic machine going. Try to stay within 4-6 meals a day, 200-400 calories each in three hour increments throughout the day.

- Eat slower. With the number of drive-thru windows at an all time high, we tend to shovel food down our throats so quickly we don't even remember what we've consumed. Remember that the takes the body approximately 15 minutes to recognize that it's full, so eat slowly, savor your food, and don't go for seconds before you've even allowed your body a chance to signify that it's satisfied.

- Go slow. Your body needs time to adjust to changes you make in its diet, activity level and routine. The key to true lasting lifestyle changes and weight that you take off and keep off is allowing yourself the time to make those changes stick.

And of course, never start any health, fitness or diet plan without first consulting your doctor. We at Element Fitness are here to help you reach your health at any size, with nutritional counseling, personal training and coaching all available to you. Please take advantage of our special offer of $75 for your first session (a $125 value!) to get started today on your journey to a happier, healthier and better you.

A healthy and happy week from all of us at Element Fitness!

Have a question, an article request or just need advice?: Contact us at info@elementfitness.net, visit us on the web at www.elementfitness.net or reach us by phone at 347–386–1055!

Specialized Classes on the Rise in 2011

The following Reuters story appeared on MSNBC.com

"2011 is going to be a big year for gyms.

According to IHRSA, the International Health, Racquet & Sportsclub Association, has told the press that many gyms are going to be changing the kinds of classes they offer to meet a major shift in their clientele. "Clubs are being very specific to their demographic market," said IHRSA spokeswoman Meredith Poppler "They are realizing they can't be one-size-fits-all."

Traditionally, gyms would offer classes that provided good exercise and let anyone enroll. However, advances in exercise science have shown the importance not only of workouts that are age-appropriate, but the need to work out at any age. Because of this, many gyms will be creating or promoting group classes for baby booms, some of whom are now turning 65.

On the other end of the spectrum, youths aged 6-17 are the second-fasted growing demographic, spurred on by rising childhood obesity rates that have nearly tripled in as many decades. Getting children to work out can be difficult. "You have to convince them exercise is important to them," said Poppler. Some clubs are attracting young clients with classes like martial arts and rock climbing.

Finally, personal training, once the domain of the wealthy, continues to grow in popularity as it becomes more affordable. "Despite the economy, personal training is doing well," Poppler said. "It's not just one-on-one anymore," she said, referring to the steep rise in semi-private and small group classes that have brought the price down.

If you haven't seen what your gym is offering, 2011 may be the year to do so."

Preparing yourself for your Spring workouts!

Spring is a mere few weeks away -- opening doors to a new variety of activities and workouts to add to your existing exercise regime. Being cooped up at home or in the gym is no longer necessary with the return of sunny skies and the vast playground of the outdoors.




While it’s great to approach the new season with enthusiasm, it’s important to not jump into rigorous physical activity too quickly. If your winter was relatively sedentary and inactive, gradually reintroduce your workouts into your daily routine. It's important that you don't push too hard too quickly and end up with an injury that keeps you stuck on the couch in the upcoming summer months. Along with your mind, the human body doesn't deal well with sudden intense demands. Give your body a chance to get back into shape before forcing anything too drastic upon it.

Get started with the best part of spring: Walks. One of the best things to do during the spring for a warm-up or to get in extra daily exercise is to take walks. The parks are especially beautiful at this time of the year, with the flowers blooming and the trees regaining their life and color. Enjoy the fresh air and warm sun by going for a stroll for a couple of minutes each day and gradually work yourself up to a brisk walk, increasing your heart rate and aiming for your cardio target. It’s a great opportunity to organize your thoughts or clear your mind and simply appreciate the aesthetic value of Earth’s annual revitalization while burning off some of the days extra calories.

Walking not enough? Become active in the sporting communities around you. Courts are open and often being used for plenty of activities, and plenty of community centers here in the NYC area have sporting events listed. Whether you have a favorite sport or plan on taking up a new one, the new season provides you with a great opportunity to go outside and play it. Play some handball, join in on a basketball game, or invite some friends to join you for some tennis or frisbee in the park. It’s fun, you’ll meet some new people, and your body will thank you for it.

Look into events in your area. There are a number of street fairs, festivals, and other potentially interesting things going on whenever the weather becomes nice. Walking through these and enjoying any of the sights and festivities is better for your fitness than sitting home and watching television.

The new season brings a range of new possibilities for fitness practices and plenty of time to get that beach body ready for summer! Go running, ride your bike, get off that Subway a few stops early -- anything to keep your body moving. Keep yourself fit and healthy and enjoy the return of Spring.

Wishing you a happy and healthy workout from all of us at Element Fitness!