FitSugar

I Don't Buy It: Ab Circle

FitSugar — Sat, 20 Jun 2009 03:00:00 -0700

Why yes, of course, I want a flat washboard belly in just weeks. Who doesn't? The problem is this $15 Ab Circle is not the way to make it happen. This foldable ab machine promises to target your entire core with its fun, swiveling, circular motion. It combines cardio and core work, and all it takes is three minutes a day, and "in just a few weeks - not months - you'll firm and flatten your stomach. We guarantee it."

Well I'm happy they got the part right that you need cardio in order to get rid of the layer of fat covering your abs, but what they got wrong is how much cardio a person will need in order to make it happen. Three minutes a day isn't going to do much. The Ab Circle is a total scam, and hopefully those looking to whittle their middle won't fall for it.

If you want a flat and toned stomach, work on getting at least 30 minutes of cardio a day. You can also follow an ab routine like this one to tone up, so when the pounds of fat start to melt away, it'll reveal your toned abs.

Will the Ab Machine Get You Abs Like Kate Hudson?

FitSugar — Tue, 22 May 2007 03:30:00 -0700

Kate Hudson's abs are looking fab these days, but can you get abs like that by using the ab machine at the gym?

Ab machines will definitely give your abs (and back) a decent workout, but I wouldn't rely on this machine for head turning abs. The problem with the machine is that it only allows you one position and if your goal is abs like Kate, a good idea would be to work your belly from all angles.

Right now I am loving the full body crunch because not only does it add variety to a boring ol' crunch and it works your abs from several angles, you can also do it anywhere. Here's how: Lie supine (on your back) with knees bent, feet touching floor and hands behind your head. Curl your abs up (make sure to pull your belly button towards your spine and flatten your lower back against the floor), while bringing your shoulders and feet off the floor. Hold for 3 seconds and lower slowly back to starting point to complete one -- Do 3 sets of 15 to start, but work your way up to doing 3 sets of 25.

Fit's Tip: Make sure to breathe on the curling action of the exercise and don't use your hands to push your head up, your abs should be doing all the work.

For motivation on doing full body crunches, i.e. more pics of Kate's fab abs then read more

View 8 Photos ›

Flynet

You Asked: How to Start Strength Training

FitSugar — Tue, 18 Aug 2009 09:00:43 -0700

Hi Fit!
I love going to the gym for cardio and I usually do about 40 minutes of the elliptical and bike. However, I'm ashamed to say I've only twice visited the weight room . . . and both those times I was too nervous and too clueless to stay for very long. The truth is, all of these weights and machines look great, but I don't know where to start! How can I finally enjoy the weight room and see some strength-training results?
Looking to Lift

Great job on doing regular cardio. I think it's great that you are looking to get over your fear of the weight room and start strength training. To learn my advice, read more.

If you want to use weight machines, the best place to start is with a session with a trainer from your gym. Many gyms offer one free session with a personal trainer to help gym members learn how to safely use the weight machines. Ask at the front desk next time you're at the gym. If they are not free, check out the price for one session so someone knowledgeable can teach you how to use the machines. You can also skip the machines and start learning strength-training moves with free weights like dumbbells or ones that require no equipment at all. There are many moves you can do in the comfort of your own home to build your confidence and strength before heading to the weight room. But let's not get ahead of ourselves; first let's take a moment to go over the basic concepts.

It is recommended that healthy adults do eight to 10 strength-training exercises using the major muscle groups on two non-consecutive days a week. To maximize strength development, added weight should be used for eight to 12 repetitions of each exercise, resulting in muscular fatigue. Doing two to three sets of eight to 12 reps will work your muscles even more. Strength training three times a week will also enhance your efforts even more.

In terms of major muscle groups, think of them this way: lower body (butt, front of legs, back of legs, calves, hips, and thighs), upper body (biceps, shoulders, back, chest, and back of arms), and abs (sides, upper, and lower). And do know that over time you will need to increase the amount of weight you work with to keep challenging yourself. Plus, every month to two months you should change your strength-training routine to keep your muscles guessing.

Here are two full-body circuit workouts that you should try: the FitSugar Circuit Workout (no props required) and the FitSugar Full-Body Circuit Workout (with dumbbells). Read through these posts explaining how to use gym equipment and machines.

Good luck!

No Equipment Necessary: Plank Jumping Jacks

FitSugar — Tue, 16 Jun 2009 12:00:00 -0700

If you're looking for a way to get your heart rate up without going for a run or hopping on a cardio machine, give this jumping-jack variation a try. This move will also work your core and upper body.

"Give Up the Funk" by Parliament

To learn how to do this exercise, read more.

Begin in plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Step your feet together.
Keep your upper body stable and engage your abs. Now begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.
Do a total of 30 jumping jacks, which counts as one set. Then complete two more sets.

You Asked: How Do I Strengthen My Abs?

FitSugar — Mon, 24 Mar 2008 02:30:00 -0700

You're asking and I'm answering . . .

"Hi Fit,
I am frustrated with my abs. Although I am pretty active, eat well, run a lot and pretty toned and all, my abs are a mess! I have very weak abs and that is the only area where I am completely flabby and loose. Not only does the appearance bother me, but mostly because I want strong abs so that my back is strong too. My question is how do I improve the strength of my abs? I try all sorts of things, but thought if I had a little more guidance on how to strengthen them, I can be on my way to being healthier, stronger and having a tight stomach. If you could help I would greatly appreciate it. Thanks!"
– Miss Frustrated

This is a great question and I know you are not alone in this quest, so to see my answer read more.

The abs seem to be a difficult area to tone and while "six pack" abs may be aesthetically pleasing they don't necessarily translate to a strong torso or healthy back. Since we cannot pick and choose the area of our bodies where fat is lost, the best bet for losing belly "flab" is cardio, for all over weight loss.

While you can't spot reduce, you can spot tone (this is important for preventing back problems) and when it comes to abdominals you need to work all four layers of abdominal muscles. Here's a quick run down on the layers going from outermost layer, you have the rectus which turns into the six pack, the external and internal obliques, and the transverse. And you are right you need strong abs to help your back, and here's the run down on what your ab muscles do and exercises for each layer, plus a bonus exercise for your back.

Rectus:
Controls the tilt of the pelvis and can affect the curvature of the lower spine, bends the torso forward
Exercises: Bicycle Crunches and Ball Crunches

Obliques:
Creates intra-abdominal pressure to stabilize the spine, side bending and twisting torso
Exercises: Twist Oblique Crunch and Ab Crossover

Transverse:
Flattens the belly, creates intra-abdominal pressure to stabilize the spine
Exercises: Elbow plank and Side elbow plank

Back Extensors
Stabilize the spine, as well as extend (arch), side bend and twist spine
Exercise: Superman and Flying with an exercise ball

To work your abs you need to do enough reps of an exercise, or variety of exercises, until your abs really burn and feel exhausted. Then repeat the set two more times. Just like strength training, you want to give your ab muscles time to recover, so work them at the most every other day. Your abs, especially your transverse, should engage before you move your arms or your legs to provide stability to the spine. So you should be working them all the time, so if you use the elliptical or stair stepper try not using your hands to force your abs to engage so your time on cardio machines will be doing double duty.

Wow . . . I had no idea I has so much to say about abs.

Source

Learn to Love the Cable Pulley Machine

FitSugar — Fri, 13 Feb 2009 07:54:42 -0800

There is a lot of love in the air with tomorrow being Valentine's Day, but I want to send a little love to the cable pulley machine. I know that with its sheer size and endless options, it can be a little intimidating. The fact that you can work out almost every part of your body and in any range of motion are good reasons to love it. It is one flexible machine.

New research backs up what many of us feel intuitively after working out with this machine; free-form strength training makes you stronger and more flexible. Not only that, but using the cable pulley machine challenges your sense of balance and improves it considerably more than working with fixed weight machines. In other words, it will help strengthen your core. Another noted benefit: there was a marked decrease in joint pain when working with cable pulley machines. With all these bonuses, how can you walk past this machine?

Remember, celeb trainer Gunnar Peterson said his favorite core exercise was the wood chopper. It is a great exercise to do with the cable pulley, and to see how read more.

Pull the rope down and across your torso by bending and twisting at your waist so that the handle ends up on the far side of your left calf.

Pause at the bottom, then slowly straighten to return to the starting position. Finish the repetitions on that side, then repeat with your left side toward the weight stack.

After attaching a stirrup handle to a high cable pulley, grab it with both hands. With your feet shoulder width apart, stand with your right shoulder toward the cable pulley and hold the rope over your right shoulder. You should feel like you're about to swing an axe.
Exhale, engage your abs, and keeping your back straight, pull the rope by twisting and bending at your waist to bring the handle down and across your torso. The end of the motion is the outside of your left calf. Your right heel should lift as you do this motion. Don't pull with your arms; pull with your torso.
Pause at the bottom, then slowly untwist returning to the starting position. Do 10 reps then switch sides so your left shoulder is closest to the machine.

Do you use this machine regularly? Tell me your favorite exercise using the the cable pulley machine in the comments section below.

Source

Get to Know the Rowing Machine

FitSugar — Fri, 10 Apr 2009 08:00:00 -0700

Lately I've been mixing up my cardio routine with the rowing machine, which has the advantage of often being open at the gym when the ellipticals and treadmills are taken. If you've never tried your hand at this old-school contraption, I highly recommend taking a seat and giving it a try.

A 130-pound woman can burn as many as 281 calories in 30 minutes on the rowing machine; calculate your own calorie burn here. For your workout, try this tip from Self: row at a rate of 35 strokes per minute for one minute, then 25 SPM for another minute, then 30 SPM for three minutes, and repeat. But first, you'll need to make sure you're rowing correctly. To see my tips, read more.

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads and bend your knees so that your legs form an upward triangle, and slightly lean forward at the hips. Keep your back straight; don't hunch or arch.
Grip the handle, keeping your elbows at your sides. Push back with your legs until they are almost but not completely extended, keeping your back straight. Meanwhile, let your arms straighten until they are almost but not completely extended.
When the legs are extended (don't lock your knees!), pull your arms toward you so that the handle is about one inch from your stomach.
When the legs are extended and the arms are pulled in, recline ever so slightly as you focus on pulling in your abs.
Straighten your arms and follow the chain as you bend your knees and return to the starting position, leaning slightly forward at the hips.
Always use both arms, and alternate between overhand and underhand grips to decrease arm fatigue.

Got any tips for the rowing machine? Share them below.

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Fitness Tips For the Well-Endowed

FitSugar — Tue, 17 Mar 2009 10:00:00 -0700

A good friend of mine was talking about trying to lose weight, and I suggested we go for a run together. She shook her head and pointed to her chest. "Not with these girls," she said. I realized that many women swear off running and working out because they're well-endowed. Being full on top shouldn't stop you from anything, so here are some tips.

Support your "girls" with a good sports bra. There are great companies like Moving Comfort and Title Nine that cater specifically to women who are a bit more busty. Bras range in price from $30 to $60, but it's well worth the dough. They'll not only cover up your cleavage, but they'll prevent excessive bouncing, which as you know, can be very uncomfortable.

For a couple more helpful tips, read more.

Wear a sport top that has a shelf bra attached to it - yes, wear it over your sports bra. Often, a sports bra alone won't do the trick for high intensity activities such as running and jumping rope.
If your large chest causes back pain, which in turn makes your back hurt even more when running, choose a type of cardio exercise such as hiking, bike riding, swimming, or speed walking that requires less jumping movement.
Work your core. Since you have extra weight in your upper torso, you'll need a strong back and abs to support it. Do some elbow planks and back strengthening moves at least three times a week. This will help prevent back pain.
Since a bigger chest can also cause poor posture, try yoga and Pilates to learn moves that will encourage you to lengthen your spine.
If you're too self-conscious about bouncing at the gym on the treadmill, just up the incline on the machine and walk uphill instead. Not only will it get your heart rate up without running, but it'll also tone your thighs and buns beautifully.
If you're self-conscious about people ogling you while exercising, choose less crowded areas to work out. Fitness classes are great since most participants are too busy sweating to look around the room. Woodsy trails and bike paths are also good options since they're usually less populated, and you can do your thing without seeing too many people. Working out with a group of friends outdoors may also help you feel like there's less attention on you.

If you have any more tips, please share them in the comments section below.

I Don't Buy It: AB-DOer Xtreme

FitSugar — Thu, 15 Nov 2007 03:00:00 -0800

Who doesn't want to have a thin, sculpted belly? People are even getting 6-Pack Surgery, but if you're like most people, you won't go under the knife to get flat abs. Fitness equipment companies know this, so they create numerous devices that supposedly melt away belly fat.

Here's a new one I came upon called the AB-DOer Xtreme ($100). Get this - it's a machine that "works your entire waistline and helps you lose weight, burn fat and build muscle...Not only is it possible to lose weight and inches, but it's fast and easy." Hmm...

I do like that this machine gets you moving, but come on! The ad says you will lose 10 pounds in a month by using the machine! It's such a scam that so many people fall for. Here's the deal. You can't get rock hard abs just by toning your belly. You've also got to do cardio to burn calories and get rid of the layer of fat that's covering your muscles.

Fit's Tips: You don't need to spend $100 on the AB-DOer, or any other ab strengthening piece of fitness equipment (like the Excel Body Gym). My advice is to get yourself a pair of sneakers and start walking or running to burn calories. Then work on strength training exercises (that you can do on the carpet) to tone your mid-section. It's cheaper, healthier for your body since you're working your heart and other muscles, and more effective too.

I Don't Buy It: Excel Body Gym

FitSugar — Fri, 05 Oct 2007 15:45:00 -0700

With a name like Gadget Universe, this site might not be the most reliable source for exercise equipment. I found this machine that is just over-the-top enough to share. Called the Multi-Core-Flex Excel Body Gym, it promises that for only $69.95 "you’ll be able to get 6-pack abs while simultaneously getting a back massage."

I do believe it will give my back a general, all over kind of massage, but the claim that you can get six-pack abs from using it gives me serious pause. I'm not saying this crazy machine doesn't work your abs, but the text gives the impression that it's a quick fix - that all you need to do is "ride" this machine and voilà! Instant washboard belly.

This makes me think of Leg Magic, another stupid piece of exercise equipment. That along with Suzanne Somer's Thigh Master just makes me laugh and cringe at the same time. These machines just work to isolate certain muscle groups, but guess what? The toned muscles will just be hidden under a layer of flab.

If you're trying to lose or maintain your weight, using just these "gadgets" isn't enough. You need cardio in your routine to exercise your heart and to burn fat (so you can see your flat abs). You also need to do weight bearing exercises that challenge your muscles and stimulate them to grow.

So don't fall for this scam, ladies. There really is no easy way to work your entire body, other than to work your entire body, and unfortunately the Excel Body Gym just doesn't cut it.