Monday, May 10, 2010

Carol's Monday Fitness Post: Week 3 "LivFit, Train Hard & LivHappy" ABS & CARDIO!

Tip of the Day: Positive affirmations will powerfully change your life & body in remarkable ways. Each day say 10 positive attributes about yourself throughout the day. Then extend your love and compliments to your loved ones and before you know it you'll feel happier and your family will become closer. How great is that! And remember that YOU are the most important person on earth!

Week 3 of the Liv Fit, Train Hard & Liv Happy was abs & cardio! I enjoy training abs, it's not as difficult and the results are highly rewarding. I woke up this morning, put my exercise clothes on, drank my pre-workout drink, got my kids off to school & headed down to my weight room for abs & cardio. I did about 20 minutes of ab exercises then did 45 minutes of cardio. I had a great workout!

For starters, you can't pinpoint or isolate a specific muscle group and develop that certain area. The entire body has to burn and shed fat in order to see the beloved six pack. We all have abdominal muscles; it's just a matter of losing the padding that covers them. As you start to lose weight and strengthen your muscles you'll soon begin to see those small abdominal muscles under your skin and that is exciting! To achieve best results you'll need to reduce your caloric intake and be sure to eat small meals throughout the day. Eat your largest meal at the beginning of the day tapering off to having your smallest meal at the end of the day. Each meal should consist of a lean protein, a complex carb and some good fat every 3 to 4 hours.

Try to have your last meal between 6 and 7pm.

Be sure to drink at least a gallon of purified water daily to keep your metabolism burning and to remove toxins from the body. You'll need to eat clean that means no sugar, processed foods, white flour or rice and try to stay away from breads. If eating clean is confusing to you a good rule of thumb is "If God didn't make it don't eat it." By eating whole foods your body will be fueled with the proper energy it will need to build efficiently build a hard, shapely physique. Next you'll need to do interval cardio training at least 5 days a week for 30 to 40 minuters and do weight lifting at least 3 days a week along with targeting your abs 2 times a week. As you strength train you'll use your core muscle to stabilize your body which will strengthen your abdominal muscles. Doing core training such as yoga and Pilate's is also an excellent choice for core strengthening.

Performing exercises that focuses on the core muscles is absolutely necessary to achieve a desired six pack. Below is a list of various exercises that you will need to do 3 times a week on Monday's, Wednesday's & Friday's. Do not train your abs every day, they need recovery time too just like your other muscles. Do each exercise 3 sets of 25 reps; you can do them before cardio to ensure you'll have enough energy to complete each exercise with good form. Remember quality or quantity.

Six Pack Abs Exercises:

Do at least 25 to 30 reps of each exercise.
1. Crunches - with your legs up in the air at a 90 degree angle.

2. Twist Crunches - reach with your elbow across your body to the opposite knee.

3. Three-Up Crunches - do 3 small crunches in a row holding each little crunch as you go up.

4. Bicycles - lie on your back and raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

5. V-Ups - lay on your back raise your legs and arms at a 90 degree angle hold for 2 seconds and release back down to beginning position.

Decide today to commit to following this program to see your awesome six pack abs this summer. If you want results fast then be sure to incorporate Liv Sxinney and Go into your daily supplements for maximum definition. Having a shredded six pack isn't only attractive but it's essential for optimal health & fitness.

Do yourself a favor and resolve to get in the best shape of your life this year. Focus your attention on loving every aspect of your body. Each day do something relaxing &  enjoyable, take time to pamper yourself. By balancing the body, mind and spirit you'll be more confident, feel healthier, and live a happier life. Believe that you can have an awesome six pack. If you stay true to yourself and do my Six Pack Abs program you'll have fantastic results in no time. So stay positive, focus on your goals, eat clean & exercise daily to get in the best shape of your life! Believe in yourself; dreams really do come true!

- Carol Whitaker
“Embrace Your Journey to Success”

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