Tag: weight loss

Fitness Walking – A Complement to Any Fitness Program

May 16, 2014

Walking for Fat LossI’ve been a personal trainer in Willow Glen for over 25 years.  In those 25 years I’ve suggested a lot of strength training and interval cardio workouts for my clients, because most of my clients come to me to help them get rid of unwanted body fat.  I’ve always felt that “plain old walking”, while valuable as a stress reducer,  just wasn’t enough to improve someone’s fitness level.

I’m going to change my tune on this.  Sort of.  I think walking can be part of a great fat loss program. I think we need to establish how and where walking  fits into a fat loss program, though.

 

 

First, let’s talk about the general benefits of walking:

  • Walking is an incredible form of exercise that can be carried out by most people.
  • It’s a low impact workout which carries a very low risk of injury.
  • It is an activity that requires no equipment (just good shoes, really!).
  • Walking is a great “entry” form of exercise for a new exerciser.
  • Regular walking can help improve some health markers such as blood pressure and blood glucose.

 

Now, let’s move on to how walking can be a valuable part of  a fat loss program.  Because walking is low impact, it’s a great form of recovery exercise in between the high intensity interval workouts I design for my clients.  It’s also a great form of recovery in between strength training days.  So, for my money, walking is the last piece of the fat loss puzzle.  Walking is the longer, lower intensity cardio exercise that you can do on your off days.  You don’t work out as hard, but you go for a longer time.  For me, this is where walking for fat loss is best used.

So, here’s my breakdown of where our efforts lie for the best fat loss program:

Nutrition first, strength training second, intervals third and finally …..walking.

If you’ve been walking  for awhile, you may want to try walking hills on occasion.  If you live near a hilly area, your basic fitness walk may turn into an interval training session as you huff and puff up the hills!

Whether fat loss is your goal, or you’re simply wanting to feel better, lace up your shoes and get yourself out for a walk.  It’s a solid way to support your fat loss efforts!

 

Committed to your success,

Becky

 

Getting the Most From Your Personal Trainer in San Jose

Apr 04, 2014

Selecting a Personal Trainer in San JoseAre you thinking of  hiring a personal trainer to help you lose unwanted fat or improve your fitness? Working with a personal trainer, even if only for a few sessions to get you started, is a great way to achieve goals that can be pretty tough to achieve on your own. The right fitness coach can guide your efforts safely and effectively and re-design your program as your body evolves.  How many successful business owners and athletes do you know that have coaches to propel them further in their business or sport?   Many successful business owners and athletes have solid coaching behind them.  Why shouldn’t YOU have a fitness coach to achieve your goals?

One of the most important things to do at the start is  select the right personal trainer for the job.  The personal training situation is just that—personal.  Make sure that you pick a personal trainer with whom you feel comfortable.  Having a good rapport and good communication with your coach is vital.

Another important aspect when choosing a personal trainer is experience and education.  I’ll be honest, though,  I’ve been a personal trainer in San Jose for many, many years, and only a few people have asked for my credentials when I interview them.  Experience has made me a better trainer, but a formal education in kinesiology was a great foundation.  I don’t think a college degree is necessary to be a great trainer, but I do believe it’s a great foundation.

Before signing on with a personal trainer, interview them a bit and ask questions.   Find out if you’d be comfortable with this person for 2-3 hours a week.  Find out if they’ve worked with people like you before.  Some trainers specialize in certain types of clients (e.g., women only, seniors, high level athletes, figure competitors, etc).  The more they’ve worked with people like YOU, the better they will be able to help you get results.

Once you’ve decided on the personal trainer that fits your needs the most, have a frank discussion with him or her about your goals. This is the only way to ensure that you get the most appropriate training. The more specific your goals, the more specific your training program can be.

Once your training with your new coach has started, make sure that you are doing all that is required of you outside of your coached sessions.  In order to see results you may need to exercise outside of your personal training sessions.  You may need to modify your eating habits or your sleep habits.  Be fully transparent with your trainer regarding your food intake, additional exercise and hydration outside of your personal training sessions. Hydration and rest are exceedingly important because they help the muscles rest after the exercise.

As you can see, getting the most from  your personal trainer isn’t just about the workout he/she gives you.  It’s about what you do the other 165+ hours a week outside of your sessions 😉

Here’s an easy check list to follow as you begin your search for a personal trainer in San Jose:

  1. Establish what you want a personal trainer for. Healthy weight loss, building muscle mass, or becoming a faster runner will all require different expertise.
  2. Interview potential trainers to make sure you connect well and have good rapport before signing on with someone
  3. Find out if a trainer has the right qualifications and experience to help you with your specific goals 
  4. Make sure a trainer you’re interested in is available during the timeframe that is convenient for you to work out.
  5. Ask for references
  6. Be very specific when communicating your goals
  7. Ask about rates, cancellation policies and any contracts that might need to be signed

 If you’re interested in interviewing lifeSport Fitness to see if we’re a good match, please give us a call at 408-265-1540 to set up a complimentary consultation!

We currently offer on-site/in-home personal training in most areas of San Jose (Willow Glen, Cambrian and Almaden), and 8-week small group training programs in the Cambrian area of San Jose.

Bad Diet or Healthy Eating Plan?

Mar 29, 2014

Weight Loss Tip: Do You Have A Bad Diet or a Healthy Eating Plan?A healthy diet is an integral part of any weight loss program. Generally, a balanced diet composed of fruits, vegetables, whole grains, fish and lean meat will give an individual the necessary energy to perform the daily activities and function at their most optimum level–AND lose that dreaded excess body fat.  In addition to helping you shed unwanted fat, well-planned meals protect against some chronic diseases and aid in tissue and muscle repair .

Unfortunately, society has put such importance on losing weight that people desperate to see a drop on the scale will go on “crash diets”. Very often these diets are too low in calories to sustain long term and nutritionally they’re not all that healthy.

I’ve been a personal trainer in Willow Glen for many many years now. I’ve always counseled our clients to avoid the “diet” mentality, and instead begin to concentrate on eating whole, fresh foods.  My coaches and I ask our clients to concentrate on what TO eat, instead of what NOT to eat. We coach our clients to eat meals that consist mainly of protein, vegetable-based carbohydrates and a little healthy fat throughout the day.  We ask them to minimize “liquid calories”  ( the calories from a daily latte add up!) and processed, wheat flour-based foods.   We check in with our personal training clients regularly to ask if the dietary changes they’re making are changes that they can live with for life.  We don’t seek to deprive anyone from an occasional cocktail, latte or brownie.  We simply coach our clients to eat really well most of the time.

Why Dieting is a Losing Proposition

A diet that is seen as a mere means to losing weight as opposed to a lifestyle change will potentially result in unhealthy  practices, poor overall nutrition and possibly muscle/bone loss.  Crash diets will literally starve the body of the most basic nutrients needed to function. The worst part is, after doing a crash diet and then returning to the eating pattern that got you overweight in the first place—you’re bound to gain even MORE weight.

The New Paradigm for Permanent Weight Loss

  1. Avoid strict fad diets
  2. Try making just ONE change per week that will get you to eat healthier
  3. Limit the calories you drink
  4. Minimize wheat flour-based foods (eat whole grains instead)
  5. Incorporate regular strength training into your lifestyle (muscle burns calories ALL DAY LONG!)

Having trouble with the motivation to change?

Consider joining a small group personal training program in Willow Glen with lifeSport Fitness!

We’re opening up two new time slots during which we train up to 4 people on their own personal program.  You share a coach and save BIG on coaching fees!

Call us at 408-265-1540 to talk with us about how we can help you lose weight and feel great!

Tread Lightly

Mar 04, 2014

Treadmill exercise has been proven to be beneficial for all kinds of people, including at risk groups like older individuals and pregnant women. Some kinds of aerobic exercises do not suit pregnant women or older people, but walking is always recommended and a treadmill is ideally suited for this purpose. Cardio-vascular exercise derived from walking or running on a treadmill helps you to burn extra calories and will help you to lose weight rapidly if you exercise on a frequent and consistent basis. A treadmill adds consistency to your walking workout and you can set both the pace and duration of your session and increase this in order to achieve a progressive improvement over time. A treadmill can also help you to achieve your personal fitness goals.

If you like walking or have been advised to walk regularly, then the weather conditions outside can create problems. When the weather conditions are poor during periods of rain, wind, snow or unfavorable temperature it makes it unpleasant or impossible to walk outside. With a treadmill you don’t need to worry about the weather and you can continue with your regular exercise regime.

With the constant walking on a treadmill looking at the same wall and space, how do you overcome boredom and lack of motivation? Try using the treadmill trainer, an audio workout that you can download on your iPod or Mp3 player to listen on your headphones while you jog/walk on the treadmill. It is like having a mini trainer in your ears to motivate you and guide you every step of the way. Or, try choosing an upbeat music compilation of your favorite motivating songs. You can also pick a time and television show you just can’t miss and plan your treadmill workout during that time. You’ll be so engrossed in your program, you’ll forget all about the calorie burn and exercise you are doing at the same time.

With a consistent treadmill workout, you want to make sure you are preventing injury. Remember these key points when walking or running during your treadmill workout.

  • Avoid toe, heel and knee injuries by using good shoes. Replace old worn out shoes so they give you a good support and have proper shock absorption.
  • Don’t overdo it. Use the treadmill every other day, not every day. Don’t go too fast and take it slow.
  • Warm up. Make sure you stretch and warm up your muscles before getting into your exercise routine.

A treadmill can be an excellent addition to any workout. Use some of these suggestions to keep yourself motivated and injury free. Enjoy walking all year long during any temperature or weather conditions that are outside by doing your walking/running routine on a treadmill.

For more articles go to http://lifesportfitness.lifestyleezine.com

Nuts – I Love Nuts

Feb 01, 2014

Nuts may be small, but they are packed full of nutrition. Most nuts are filled with heart-friendly fats, vitamins, proteins and minerals. Good things do come in small packages. Almonds
Almonds are a favourite among most nut eaters. They are rich in calcium and are one of the lowest-calorie nuts. An ounce (30g) of almonds has about 6 grams of protein and 14 grams of fat. Apart from that, they are also rich in vitamin E, magnesium, potassium and fiber. Antioxidants that are present in almonds help fight inflammation, lung cancer and cognitive decline associated with aging. Almonds remove ‘bad’ cholesterol from the body and help clean up the colon. The natural oils and rich fiber content in these nuts nourish the lining of our digestive tract.

Pistachios
Each pistachio nut has only 3 calories. These nuts have lutein and zeaxanthin, which are relatives of beta-carotene. These components may help in reducing the risk with macular degeneration associated with aging.

Pecans
Pecans are rich in beta-sitosterol. This plant steroid is found to relieve symptoms associated with BPH (enlarged prostate). They contain high levels of anti-oxidants that help reduce unhealthy oxidation of LDL cholesterol in blood, helping us fight heart disease. An ounce (30g) of pecan has about 200 calories of energy and contains 3 grams of protein and 21 grams of fat. Recent studies have shown that pecans have the capacity to lower one’s bad cholesterol and promote heart health. They are rich in vitamin E, calcium, folic acid, magnesium, zinc and fiber.

Walnuts
Walnuts are sort of a super food. The anti-inflammatory benefits of consuming walnuts are particularly helpful for people suffering from arthritis and asthma. Walnuts are a source of ‘good’ cholesterol rich in ALA, an omega-3 fatty acid that protects the heart and reduces bone breakdown. The ellagic acid present in these nuts is known for its cancer fighting character.

Hazelnuts
Hazelnuts contain a type of vitamin B that helps prevent heart disease, certain cancers, birth defects and Alzheimer’s disease. These nuts contain an amino acid known as arginine and magnesium which relaxes the blood vessels and eases out blood pressure. Hazelnuts are particularly good for dieters as they taste like a treat and keep them filled for longer.

Cashews
Cashews have less fat than most nuts. They are rich in anti-oxidants that are heart friendly, containing omega-3 and omega-6 fatty acids in doses almost equal to what is found in some fish. Cashews are rich in copper, iron, zinc and magnesium. They keep your energy level at a high no matter what activity you are doing.

Nuts make for great snacks, but because they are rich in calories, it is important to know how much you are eating and control your portions. Nuts contain vitamins, minerals, protein, fiber and anti-oxidants all of which are important in a healthy lifestyle. The fat and fiber content in nuts make them very filling and satisfying. Replace your chips, cookies, donuts and other high calorie snacks with nuts, the better alternative snack food. Eating nuts help contribute to good health.

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Shedding Holiday Weight

Jan 17, 2014

How to Shed Holiday Weight GainThe holiday season has come and gone. Many San Jose residents have “Shedding Holiday Weight” as a top priority on their to-do lists now.  It’s time to work on losing those extra pounds gained from all the parties, holiday treats and family gatherings. With the abundance of rich foods at holiday time, it is no wonder that so many people suffer from holiday weight gain (yep, even your friendly San Jose boot camp coach can fall victim to holiday treats!).

The extra pounds you may have packed on during the holidays can make the prospect of losing weight seem like an overwhelming task. The good news is that by taking the time to plan out a post-holiday strategy that will work for you, shedding holiday weight won’t be as difficult as you think.

Post Holiday Weight Loss Tips

  1. Set a goal. What would you like to achieve in the next 6 weeks?  Is is attainable?  Measurable?  Get your goals down on paper and post them where you’ll see them every day.
  2. Put together a routine.  Get yourself back into the habit of regular exercise.  Write out a schedule of when you’ll exercise and stick to it.  Grab a workout buddy if you need more accountability.
  3. Eat breakfast!  Having a good breakfast with protein and produce (think scrambled eggs and spinach) is important in order to set yourself up to feel full and energized for your day.  Ditch the sugary cereals and flour-based bread products.  Stick with protein and produce as your first meal of the day.
  4. Eat often.  Make your meals a little smaller, and eat 4-6 times per day.  This will keep you energized and feeling full, and it will also keep your blood sugar stable throughout the day.
  5. Limit alcohol and other calorie filled, non-nutritive beverages.  Now, don’t shoot the messenger, and please note that I didn’t say eliminate.  Simply limit them ;-).
  6. Get outside!  We’re fortunate to live in an area with wonderful weather pretty much year-round.  On the weekends, soak up a little sun and vitamin D with a walk, a hike or sprints around your local high school track.  A little sunshine and fresh air will do your mood good.

If you’d like our professional fitness boot camp coaches to be your accountability partner, please give us a call at 408-265-1540 or click below to request a one-week free trial at a lifeSport Fitness boot camp in San Jose Campbell or Los Gatos:

I want a free one-week trial at lifeSport Fitness bootcamp!

 

Walk of Life

Oct 10, 2013

Walking is probably one of the best exercises for human beings. You can walk alone or walk with friends or your children. Walking is one exercise which has benefits galore and can be done by the young and old alike, you don’t need any specialized gym equipment and there isn’t a monthly membership fee. The benefits of walking include improved muscle strength and better balance. Walking will improve bone density and thus decrease your chances of developing osteoporosis. Because walking is easy, most people ignore the very real benefits and affects that walking has on the body and the mind.

To get the most of your walking, start off slowly and walk every second day. Start with about twenty minutes and gradually build up to 45 minutes to an hour five times a week. One of the advantages of walking is that you can do it anywhere, from a treadmill in a gym to out in the park. Remember you are exercising, so don’t dawdle along. Walk at a brisk pace. If you can’t talk with ease, you must slow down, as you are working your heart too hard. Walking will increase the blood flow in the entire body and also regulates the heart beat. This helps to keep heart diseases at bay as the heart is functioning normally due to the daily exercise it is getting.

Concentrate on your posture while you are walking and breathe through each step that you take. Walk tall, but don’t be too stiff. Hold your tummy tight and hold your head erect with your eyeline straight ahead. Your chin should be parallel to the ground. Strides should be long, but not over-stretched. Bend your arms at about 90 degrees and swing at waist level naturally with each step.

Benefits of Walking:

  • Stronger and bigger lungs
  • A stronger heart
  • A lower density of bad cholesterol
  • Better moods
  • Better management of your weight
  • Reduce your risk of type 2 diabetes

If you want to walk for general health benefits, then you need to walk for at least thirty minutes a day at talking pace. For cardiovascular fitness, you will need to walk three or four days a week at a fast pace. Your breathing should be hard, but you shouldn’t be grasping for air. For weight loss, walk at least five days a week for forty five to sixty minutes at a brisk pace. You should hear yourself breathe, but you should still be able to talk.

By adapting walking as a daily form of exercise you actually are getting your body used to a pattern which helps to increase the body’s metabolism. When you have a higher rate of metabolism then the weight you gain is automatically under check as your body will use up all the calories consumed instead of storing them.

Walking also increases the blood flow to your brain, which helps as a stress buster. When a person is stressed out, the brain goes through dehydration and this leads to fatigue and tiredness. However walking helps in such situations by providing your brain with enough blood supply and this also helps you think clearly when you are going through stressful situations.

Make your walking workout fun. Try including a friend, child in a stroller, or partner they will help you stick to your program and stay committed.

For more articles go to http://lifesportfitness.lifestyleezine.com

Weight Loss Tips When Eating Out

Aug 10, 2013

Just because you are watching what you eat and trying to drop unwanted pounds doesn’t mean you can’€™t enjoy eating out and socializing with friends and family on occasion. It actually may be getting a little easier to eat out while trying to eat cleaner, as some restaurants are adding special menu items that are lower in fat and salt, low calorie or lower in grain-based carbs.

It’s all about exhibiting some control on what you order and how fast you eat, as well as putting a few things into place before you even leave the house.  The following weight loss tips will help you stay on track when you’re out on the town!

 

 

 

Here are my nine weight loss tips for eating healthier when eating out:

  1. Don’t let your eyes get bigger than your stomach. Drink a couple glasses of water before going out to curb your hunger.
  2. Educate yourself on the menu prior to going. Pick your meal ahead of time so you’€™re not letting your hunger do the ordering at the table.
  3. Steer clear of sugary or alcoholic drinks. Stick to clean water and/or unsweetened tea. If you must– opt for a small glass of red wine which is high in antioxidants.
  4. Avoid appetizers. Many times appetizers are so filling and loaded in fat and calories, making you go over your calories for your meal without even getting to the main course yet. If you absolutely must have an appetizer, choose a salad with an oil and vinegar based dressing. Stay clear of the high fat and high calorie cream-based dressings.
  5. Get a dish based on lean meat. Avoid having meats fried in oil or butter and ask to get it grilled, which will remove excess fat. Good meats to look for would be chicken, fish, lean red meat (e.g. sirloin steak), turkey, venison, lean pork chops, and quail.
  6. Try to avoid eating breads, and opt for more vegetables (the greener the better). Vegetables will make you feel fuller due to their high water content, plus they are loaded with more vitamins and minerals. Keep clear of fried vegetables.
  7. Instead of french fries or chips, order a salad or steamed veggies.
  8. If you must have a dessert opt for a coffee with one scoop of ice cream, or share a dessert with your partner or friend.

Employing some of these tips will help you stay within the realms of healthy eating while you’re out at a restaurant.

The main thing to remember when eating out is to drink plenty of water, have fun, and talk a lot which can stop your focus on eating (plus it keeps your portions under control!). You don€’t have to miss out just because you’€™re trying to eat healthier. Just be smart!

 

Committed to your success,

Becky

For more articles go to http://lifesportfitness.lifestyleezine.com

Short Cuts

Jul 16, 2013

Wouldn’t it be nice, if you could simply pop a pill or drink a yummy drink and be slimmer. There are a lot of fat loss pills and drinks on the market, some more effective than others. But, the general consensus is that none of them are completely safe. Even the all-natural weight loss pills contain a combination of a large number of ingredients and how they interact with each other and your body is not information that is easily obtainable or, most of the time, entirely predictable.

Diet pills, including metabolism boosting, fat absorbing and carbohydrate blocking types really only work if you include them in a healthy diet with good nutrition and regular exercise. And, that is assuming that these pills will not seriously damage your health along the way. Diet pills and diet drinks are not intended to be used on a long term basis. If you need to use them to help aid in weight loss through natural means, make sure not to go longer than 3 months and make sure you consult with your doctor first. These “quick” products will not produce lasting weight loss – unless you have made a lifestyle change. In fact, study after study proves the vast majority of all people taking these products do not lose any weight at all.

Diet pills and drinks will work in the short term. They often work on one of two principles; starvation or fluid loss.

Some of these diet pills and drinks cause a feeling of “fullness” so that you don’t eat as much. This is “tricking” your body into thinking it is full. This is not much different than a starvation diet. Which we know doesn’t work. While you are on these pills, your body is being starved and will grab any food it can get and process to store in your body in the form of fat. The idea of course is that while you are on the pills, you aren’t giving it enough food to convert into fat. But when you come off these pills, your body is still in the mode of “grabbing” everything it can get and storing as fat.

The other type of diet pills available work on the fluid loss method. They work by causing your body to lose fluid (not fat). Losing fluid definitely will result in you dropping weight, but weight you shouldn’t be dropping. Your body is made up of 70% fluid and it is supposed to stay that way. Fluid loss diets result in a short-term weight loss and no fat loss at all. In fact, when you come off the diet your fat will still remain, plus anything additional you’ve added and all your fluid will return. You will actually be heavier than when you started.

Remember these truths:

  • Metabolism boosting pills, natural or not, stress your central nervous system and increase your risk of heart attacks, seizures, strokes or even death.
  • Fat absorbing pills are proven 100% useless and shown to damage the intestines in double-blind research studies.

The real truth is that losing weight isn’t just about losing weight, it’s about making lifestyle changes to become a healthier person overall. How you lose weight will dictate whether you gain it back or keep it off permanently. There still isn’t a miracle pill out there that will turn us thin.

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Step It Up

Jul 01, 2013

For a few, working out is fun! For the rest of us, it is a necessary evil as we battle with our scales and feverishly race against the summer clock, praying that this year we will be able to get into that bathing suit and look half decent. While some see working out as a true hobby-one where they actually enjoy feeling the burn, the majority of us just want to hit that target weight.Tweaking your current workout regime is highly recommended in the working if you are aiming to see results sooner rather than later. A few simply alterations can truly make a difference and get you to reach your goals faster. Check out these ho-hum regimes and commit to making modest changes for a fast tracked new program and stellar results.

Current: Dumbbell Work

Bicep curls, shoulder press, tricep extensions, etc. There are many dumbbell exercises that you’ve probably done hundreds of times. You may feel comfortable doing these exercises and have probably increased your weight load many times. The problem is that you’re muscles will get bored and your results will plateau.

Tweaking

Instead of using a dumbbell pick up a kettle bell. By performing the same exercises with a kettle bell you’ll notice two things. One: you won’t be able to use the same amount of weight as you could with the dumbbell. Two: Your muscles will fatigue much more quickly than with the dumbbell. The reason this occurs is because of the change in your grip when holding the kettle bell and the difference in the balance of the weight.

Current: Push- Ups

It may surprise you to know that a large percentage of people doing push-ups, which is a great all over body exercise, are actually doing them incorrectly because they are only utilizing partial range of motion and doing them too quickly. By doing so, the results are nowhere what they could be.

Tweaking

Instead of using the partial range of motion technique, opt for a full range motion and slow down the pace of each push-up. Begin by starting at the floor level and pushing your entire body weight all the way upwards, so that your elbows are able to get into a locked position.

Your elbows should ideally be at a 45 degree angle so that you aren’t overextending. Keep your body flexed and straight in the plank position and as you lower yourself to the floor do so in a count of “three seconds” on the way down and “three seconds” on the way up.

This will target specific muscles and use all of your body weight evenly. Remember to inhale on the way up and exhale as you lower to the floor.

Current: Walking

Walking and running are excellent cardio exercises and they can also help to build muscle. However, leisurely walks offer less results and if you really want to burn calories you need to ensure that your heart rate is elevated or else the walk will accomplish little.

Tweaking

Anyone can turn their walking sessions into a calorie-burning workout by adding these simple tricks:

When walking, be sure to swing your arms constantly. To do this, bend your arms at the elbow at a 90 degree angle and pump your arms as you as you walk. This will burn about 15 percent more calories and will also help elevate your heart rate.

You can also add wrist or ankle weights of two or three pounds which will force you to expend more energy and help with toning the various muscles throughout your body.

Walk different paths occasionally so your body doesn’t hit a boring rut and you will be utilizing different muscle groups. It’s best to choose a path that offers both inclines and declines along the way. This will challenge your muscles groups, elevate your heart and tone the body.

Also listen to music as you walk as the beats will automatically put a little pep in your step.

Current: Sit-ups

We all want flat abs and most of us kill ourselves doing crunches to the point of exhaustion. Recent studies show that crunches are actually less effective than we once thought. The abs consists of many different muscle groups, and crunches only address one.

Tweaking:

Ditch the crunches and start doing planks. Not only are they easier on the neck and back, this exercise will target every region in the abdominals at one time and will be more effective.

Another amazing ab exercise is the Pilates Hundred. This also targets all the muscle groups in the abdominal area and will reach the core areas quickly and efficiently. To perform these exercises do the following:

Lie down on a mat with your knees bent and your palms facing down. Gently lift your shoulders off the mat and with your arms still extended out, palms down, pump your arms about six inches up and down in a rhythmic motion, exhaling with each pump. Arms should remain close to your sides and don’t go beyond the six inches with your range of motion.

Continue until you have reached a hundred pumps.

To make this more challenging you can keep your head and shoulders off the mat and at the same time your bent knees can also be elevated off the floor which really targets the core muscles.

Be sure to keep your lower back pressed into the floor and your lower abs should be pulled in tightly for the best results.

By adding these minor tweaks to your regular workouts you’ll break through that plateau and start seeing results faster.

For more articles go to http://lifesportfitness.lifestyleezine.com