Motley Health

AB Workouts

Home Ab Workouts – Get a Flat Belly at the Comfort of Your Home With These Easy Ab Workouts!

By Nugra

Read on as we reveal the tried-and-true home Ab workout you can perform at the comfort of your home:

The Legs Lift

#1. Lie yourself down on the mat. Next, extend your legs comfortably and rest your hands on the floor

#2. Keep your legs close together. On the exhale, raise the legs back to the ground.

#4. Repeat step 1 to 3 for 10-15 times.

Russian Twist

#1. Return to starting position, and then repeat step #2 in opposite direction.

The Bench Crunch

#1. You rest both legs on the chair, and put your hands on your chest.

#3. Contract the abdominal muscle to bring your elbows toward the knees.

Note: For best results, be sure to incorporate these workouts into cardio exercises!

Simple, Effective and Fast Ab Workouts That Show Results

There are workouts that cover every muscle group in the body. Of course, there are certain muscle groups that people seek to develop to a high degree of visual appeal. Such is the case with the abdominal muscles. Who would not want possess a highly defined six pack of abdominal muscles? The process is not as tough as some assume and here are a few ab workouts that may prove helpful:

First, you can work your abs on a daily basis. The abdominal muscles are located in the center of the human body. The duration that you workout on your abs will be solely up to you. Honestly, both will work and it is suggested to find the workout program duration that best fits your needs as well as your physical. Some can work their abs for 20 minutes. What are good exercise programs to perform? The best strategy to employ is to use exercises that hit the various abdominal regions. That is, you will want to hit the front abs, upper abs, lower abs, and the side oblique abs. This will deliver a total abdominal region workout that will present the symmetry needed for the abs to embody a unique look.

Here is a simple ab workout to perform:

Situps – 25 reps.

Crunches – 25 reps.

Lying leg raises – 15 reps.

Lying upward leg presses – 15 reps.

Alternating side bends – 25 reps each side.

Rope Crunches – 50 reps as a finishing exercise. Of course, you will need access to a cable pull down device in order to perform these exercises.

  • Share/Bookmark

Check out other story about AB Workouts:

Tags: ab workout,  Ab Workouts,  abs workout,  abs workouts,  best ab workout, 

Related Topics : ,

ugra | Fitness | Comments (10)

Eat Diet

The Liver Cleanse Diet – Foods to Eat and Foods to Avoid

By Septadi

A liver cleanse diet is especially beneficial for naturally cleansing excessive toxins, helping the liver to work in its optimal state. Furthermore, cleansing the liver can help improve immune function, alleviate allergies, and helps the body maintain a healthy weight. Anyone who wants to enhance the health of their liver can benefit from a liver cleansing diet, but it is important to know exactly what foods to eat and what foods to avoid for maximum results.

Below are the lists of acceptable foods to eat during the diet as well as the foods to stay away from.

The liver cleanse diet focuses on eating fresh and healthy whole foods and drinking plenty of water. Good foods to eat include:

Raw fruits and vegetables. Raw fruits and vegetables are high in fiber, vitamins, and minerals. You can also opt to juice your fruits and vegetables to easily increase the intake of the healthy foods.

  • Foods with healthy oils. Omega-3 oils are ideal for liver cleansing and can be found in foods such as flaxseed, walnuts, and oily fish.

Since the focus of the diet should be on healthy whole foods, eating processed foods is out the window. Foods that you must absolutely avoid include:

Refined sugars. Avoid white, processed sugars. High fatty foods. Foods with preservatives, pesticides, and antibiotics. Eat organic whenever possible.

Alcohol.

Extra tips for a successful liver cleanse

  • Avoid overeating. Eat small to moderate size meals throughout the day.
  • Eat your largest meal at breakfast, and eat the lightest meal at dinner
  • Get at least eight hours of sleep a night.

Maintaining a healthy liver is vital for good overall health. Cleansing by eating raw, healthy whole foods and avoiding fatty, processed foods can definitely do a liver good!

Is an Eat Every Other Day Diet a Good Idea?

Eat Every Other Day Diet

Will you lose weight only eating every other day? Fitness and nutrition author Jon Benson wrote about his eat every other day experience:

You cannot just “eat pizza” and shed the pounds…

Eat Only Every Other Day?

Yes, I did start to lose weight, but I was really hungry on my fast days and over ate on my feed days. In the end, an eat every other day diet just made my situation worse.

What about Eat-Stop-Eat?

I tried this also and had the same results as eating every other day. In fact eating every other day initially gave me better results and it didn’t cost me the $49 that the Eat-Stop-Eat ebook did. The Eat-Stop-Eat ebook is a great ebook. It is a great diet guide that my brother’s wife follows with wonderful results. The Eat Every Other Day Diet!

Jon Benson, whom we quoted earlier, actually developed his system for eating every other day into a diet guide named The Eat Every Other Day Diet or EODD for short. Jon took the idea of eating every other day and applied the concept of caloric cycling and consulted with nutrition experts and came up with a system.

How did the EODD system work form me?

Under this system you eat a lean protein diet punctuated with “feed days” where, if you’ll excuse the trem, you pig out. You never actually fast. It is funny how this system really worked for me. By using the EODD system I also could schedule my “feed days” to correspond with holiday eating, picnics and date nights with my wife.

Even though eating every other day didn’t work very well for me because I just didn’t have the will power to only eat every other day, it did lead me to a system of Caloric Cycling (EODD) that does work form me. I believe that losing weight is more of a matter of finding a system that works for you than it is of finding one system that works for everyone. The EODD Diet works for me but maybe the Eat-Stop-Eat system would work for you.

  • Share/Bookmark

Check out other story about Eat Diet:

Tags: clean eat diet,  Eat Diet,  eating diet,  fat diet,  healthy eating diet, 

Related Topics : foods to eat the candida diet, eat a hearthealthy diet, eat stop eat diet review, eat a nutritious diet, eatingwell diet nutrition amp; health eating well, ,

ugra | weight loss | Comments (1)