Fitness Beginner Abs! How To Get Them.

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Have you done your daily dozen today?

As a fitness beginner, here’s a great 4 exercise, 3 round, 6 minute “ab-aerobic” workout that you can bust out.

First, though, understand that by combining “ab” exercises with “aerobic” exercise you will get better results than doing either of them alone.

Aerobic activity will boost metabolic activity and thus, increase caloric burn.

That’s what we want – to increase our metabolism and to burn calories.

And we don’t want to spend an hour doing long boring aerobic activity.

Plus, too much aerobics can destroy lean body tissue (muscle).

So we combine aerobics with abs to make ab-aerobics.

Sample routine (beginner).

Equipment need:  none

Optional:  Jump Rope, Gym Boss Timer

Length of workout:  6 minutes + warm up/stretching

Number of exercises: 4

After you warm up and stretch for a few minutes, you are ready to begin.

You’ll do these 4 exercises back to back without rest for 30 seconds each.

That’s 2 minutes of nonstop activity or “Ab-aerobics”.

Rest for up to 30 seconds then repeat 2 more times.

That’s it, you’re done!

1st Exercise

Jump Rope

Exercise Description:
Jump Rope (basic 2 feet)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.

note – if you do not have a jump rope, do “invisible” jump ropes.  Jumping without the rope.

2nd Exercise

double leg raises

Exercise Description:
Double Leg Pressouts
Classification:
Core (body weight)
Instructions:
1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.
2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.
3. Bring your legs back in and repeat for the required number of repetitions.
4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.

3rd Exercise

Alternate Superman

Exercise Description:
Alternating Superman
Classification:
Low back
Instructions:
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

4th Exercise

Abdominal Crunch

Exercise Description:
Crunch
Classification:
Core (body weight)
Instructions:
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Resources:

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Valentines Day Fitness For Beginners

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Valentines Day is right around the corner! A lot of fitness beginners become overwhelmed with all of the chocolate and candy offerings and gain five or more pounds back.

Get leaner using some of the tips offered in this library of videos!  You’ll find healthy chocolate recipes, “romantic” workout videos, new food recipes and more.

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Fitness Tips Regarding Holiday Eating

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The Holidays can be a tough time to stick to your fitness routine and especially to your diet. These videos offer some tips for beginners who want to enjoy the Holidays without gaining too much weight.

This is especially good advice for beginners who are looking to get back into shape after a layoff.

Use the advice in these videos to help you enjoy the Holidays without worrying about destroying your fitness progress.

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Fitness Tips For Beginners – Leg Exercises

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A lot of people who are new to the world of fitness are interested in strengthening their legs.  If you are a female beginner, you’re in luck because these exercise videos will help strengthen the “problem area” for a lot of women.

Men can benefit from these exercises of course, too.

As time goes on, muscles become weak if they are not challenged through strength training or cardio.  If the muscles become weak, tracking problems will occur which causes the body’s alignment to suffer.

Weak knees and/or ankles are usually the result of improper alignment.

Also, there are a lot of videos that Scott York has uploaded regarding nutrition, strength training, bodybuilding, warm ups, mindset and more. Perfect if you’re a beginner or a seasoned expert.

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Fitness Tips For Beginners Videos

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Here’s a great library of videos for those who want to get into shape but don’t know where to start.

Videos for fitness beginners!

With a lot of these videos you do not need any fancy equipment just dumbbells, jump ropes, bands and medicine balls.

In some cases, you can just use your body weight so you will not need any exercise equipment at all.

disclaimer – always check with your Doctor before starting an exercise program.

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Nothing Can Stop You!

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“No matter what you are trying to accomplish, if you keep a positive viewpoint, you will get there. Nothing can stop you, except you.  Sure, there are barriers in life that try to interfere with your goals and purposes, but barriers are not stops.  They’re just life’s little pauses to get you to look and see what has just happened and formulate a plan of attack to push forward past the barrier.

Woman Jogging Outside

Life is a game.

Your purposes are part of that game.  All games require barriers or else there would be no game.  There are no failures, only opportunities to observe the obvious and choose a course of action to conquer and destroy obstacles.

Expect nothing to be easy.

If it were, the end product would be worthless.

Never let fear get in the way of success.  Fear results from a lack of data, from not understanding something.  Research that data and you will find the fear disappears.

Challenge yourself.” – Steve Michalik, Mr America

 

note – As a beginner to fitness, motivation is a huge part of the process.  Make sure you are filling your mind with inspirational quotes, watching motivational movies and reading motivational books.

Post your favorite motivational quote below in the comments section.

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Taste And Hunger

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Carefully consider the relationship between taste and hunger.

Can you use hunger to your advantage?

Can hunger reactivate long dormant primitive hard wiring?

Can deep hunger be used to our benefit – instead of its usual role as a detrimental binge trigger?

The first step is to stop eating.

At least for a little while.

Eventually deprivation reawakens deadened and desensitized taste buds.

We are taste junkies.

We are used to eating what and when we want.

Our taste buds are overwrought and overwhelmed.

Only the most extreme foods are able to push their way through to head of our overwhelmed palettes.

Our taste receptors are clogged.

Hunger cleanses out these sites.

Fasting is one way to make a clean break with the detrimental foods we are so addicted to.

Let us go cold turkey…let us reestablish reality.

For up to 48 hours, drink fruit juices and protein shakes on a as needed basis…

excerpt from “The Purposeful Primitive” by Marty Gallagher

 

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“I Stuck With My Diet!”

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Here’s a story that a lot of you fitness beginners may be able to relate to:

I’m lucky enough to stay at home with my 3 young boys and run my business from home.

As a stay at home Dad who has just switched gears with my eating plan in order to lean up for Summer and a trip to Cancun, I know how hard it is for you stay at home Moms and Dads.

In fact, yesterday as I was struggling a bit, I said to myself “I’m sticking with my diet”.

Then, my 4 year old wet his pants and it leaked all over the floor.

But I stuck with my diet.


Then the dog barked at the mailman who promptly drove off without picking up the box on the back deck.

But I stuck with my diet.

Then my 8 month old began screaming to high heaven because he is teething and I couldn’t find the oragel.

But I stuck with my diet.

I’m behind on a couple of video projects and need to get caught up on orders, emails and a dozen other business related tasks.

But I stuck with my diet.

Just then my 6 year old came crashing in the front door, home from school, talking 90 miles to nothing, while the dog was still barking, phone was ringing, pee on the floor, screaming baby and rumbling stomach (mine).

But I stuck with my diet.


No matter what, I’m sticking with my diet.

Because any accomplishment requires major will power especially in the early stages.

Repeat after me- “I’m sticking with my diet!”

30 days from now your friends and family will ask you what you’ve been doing to get so lean.

To which you will say –

“I stuck with my diet!”

note- There are going to be all kinds of trials and tribulations throughout your fitness quest. There will never be a perfect time or a perfect day. The above story hopefully illustrates that in spite of daily challenges like traffic, rushing around, kids, jobs, etc YOU have to stay in charge of what you feed yourself.
It’s the only guaranteed way to get results.

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Good Habits

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“Develop good habits while the weights are light. Do not get sloppy. It is not the poundage, but poor alignment that gets you injured. Respect the weight, even if it is light.”

–Pavel Tsatsouline

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