http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/ Tips on how to get 6-pack abs Wed, 01 Jun 2011 03:05:25 +0000 hourly 1 http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/comment-page-1/#comment-9760 milenaregos Thu, 05 May 2011 15:13:27 +0000 http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/#comment-9760 science engineering recreation media insurance healthcare hospitality etc science engineering recreation media insurance healthcare hospitality etc

]]> http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/comment-page-1/#comment-9550 Arya Farzin Tue, 03 May 2011 12:02:49 +0000 http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/#comment-9550 Anonymous, Congrats on the weight loss! You should be very proud of yourself. Thanks for checking the site regularly; I can’t tell you how great it is to see that people are actually reading what I am writing. The comments are one of my favorite parts of having this blog and I am working hard to encourage more people to comment. Right now I am at a point of maintenance, however I still work to constantly improve in my weight training and cardio and try and keep as active as possible through other activities I enjoy such as basketball, racquetball, pick up football Etc. I find that being more active allows me to eat more in general and also allows for the occasional junkier meals while staying lean. I also believe in physical fitness in general and like the fact that I am “in shape”. Keeping active can also help keep your energy levels up and your metabolism high. However, since you are at maintenance mode you don’t necessarily have to exercise as much as you did while dieting. You can definitely cut back to two to three days of exercise per week. I recommend choosing exercises and activities you enjoy so that exercise is fun rather than a drag. With this being said it is important to track calories for a while after emerging off of a diet. You will need to figure out around how many calories per day you will need in order to maintain your weight. The more active you are the more calories you will need to eat in order to maintain your weight. I would recommend going to one of these two sites to figure out your recommended maintenance calories. or Use this number as a base and experiment with it, but make sure not to drastically increase your calories at once. I recommend adding 50 to 100 per day until you reach your recommended maintenance calorie intake. Then weigh yourself every week and alter your calories as needed. For instance if you lose a pound after a week you know you will need to add more calories the following week. Once your weight stabilizes for a period (about 2-3 weeks) use the number of calories you have been taking in as your maintenance number. One you have this number you will have a general idea of how much you need to eat to maintain your weight and can tweak it as needed. This is the strategy I used when coming off my diet and weight loss program. Honestly you just need to experiment with your diet and see how your body responds. You will get better at this with practice and overtime will become more in tune with your body. Once you know your body you will be able to manipulate it as desired. Don’t worry if you gain or lose a pound or two, you will stabilize over time. A flux of a pound or two is also inevitable, so I recommend giving yourself a 3- 5 pound cushion. Work year round to stay 3-5 pounds above or below your desired weight and you will be lean for a life time. As for abs the key is being lean enough to display them. If you have low enough body fat your abs will show. You also have to give your skin time to wrap around the abdominals. Over time your skin will improve and become tighter. By holding your weight and staying lean for a long time you will give your skin time to adjust and you will look firmer and more defined as a result. To make sure your abs developed enough for your skin to wrap around I recommend working them 2 – 3 times per week with at least one day of rest in between. I would pick one upper ab excerise (crunches) and one lower ab exercise(leg raises) and perform them as a circuit with an exercise called the plank. Perform 2-3 circuits. This should only take 5-10 minutes. Here is a you tube video on the how to perform the plank. Do the plank for 30-60 seconds and try and work your way up to 2 minutes. When performing the plank concentrate on sucking in your abs and contracting them while breathing slowly. Also type in upper and lower ab exercises into google to find a variety of choices for each. Here is a sample abs circuit: Stability ball crunches – 12-15 repsHanging knee raises – 12-15 repsPlank – 30-60 secondsPerform all exercise one after the other rest 1 minute and repeat 2-3 times. Hope this helps! Congrats again on losing the weight! Keep commenting! Anonymous, Congrats on the weight loss! You should be very proud of yourself. Thanks for checking the site regularly; I can’t tell you how great it is to see that people are actually reading what I am writing. The comments are one of my favorite parts of having this blog and I am working hard to encourage more people to comment. Right now I am at a point of maintenance, however I still work to constantly improve in my weight training and cardio and try and keep as active as possible through other activities I enjoy such as basketball, racquetball, pick up football Etc. I find that being more active allows me to eat more in general and also allows for the occasional junkier meals while staying lean. I also believe in physical fitness in general and like the fact that I am “in shape”. Keeping active can also help keep your energy levels up and your metabolism high. However, since you are at maintenance mode you don’t necessarily have to exercise as much as you did while dieting. You can definitely cut back to two to three days of exercise per week. I recommend choosing exercises and activities you enjoy so that exercise is fun rather than a drag. With this being said it is important to track calories for a while after emerging off of a diet. You will need to figure out around how many calories per day you will need in order to maintain your weight. The more active you are the more calories you will need to eat in order to maintain your weight. I would recommend going to one of these two sites to figure out your recommended maintenance calories. or Use this number as a base and experiment with it, but make sure not to drastically increase your calories at once. I recommend adding 50 to 100 per day until you reach your recommended maintenance calorie intake. Then weigh yourself every week and alter your calories as needed. For instance if you lose a pound after a week you know you will need to add more calories the following week. Once your weight stabilizes for a period (about 2-3 weeks) use the number of calories you have been taking in as your maintenance number. One you have this number you will have a general idea of how much you need to eat to maintain your weight and can tweak it as needed. This is the strategy I used when coming off my diet and weight loss program. Honestly you just need to experiment with your diet and see how your body responds. You will get better at this with practice and overtime will become more in tune with your body. Once you know your body you will be able to manipulate it as desired. Don’t worry if you gain or lose a pound or two, you will stabilize over time. A flux of a pound or two is also inevitable, so I recommend giving yourself a 3- 5 pound cushion. Work year round to stay 3-5 pounds above or below your desired weight and you will be lean for a life time. As for abs the key is being lean enough to display them. If you have low enough body fat your abs will show. You also have to give your skin time to wrap around the abdominals. Over time your skin will improve and become tighter. By holding your weight and staying lean for a long time you will give your skin time to adjust and you will look firmer and more defined as a result. To make sure your abs developed enough for your skin to wrap around I recommend working them 2 – 3 times per week with at least one day of rest in between. I would pick one upper ab excerise (crunches) and one lower ab exercise(leg raises) and perform them as a circuit with an exercise called the plank. Perform 2-3 circuits. This should only take 5-10 minutes. Here is a you tube video on the how to perform the plank. Do the plank for 30-60 seconds and try and work your way up to 2 minutes. When performing the plank concentrate on sucking in your abs and contracting them while breathing slowly. Also type in upper and lower ab exercises into google to find a variety of choices for each. Here is a sample abs circuit: Stability ball crunches – 12-15 repsHanging knee raises – 12-15 repsPlank – 30-60 secondsPerform all exercise one after the other rest 1 minute and repeat 2-3 times. Hope this helps! Congrats again on losing the weight! Keep commenting!

]]> http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/comment-page-1/#comment-8260 neoimean7 Wed, 20 Apr 2011 08:31:19 +0000 http://abcrunch.net/abs-workout-machines/the-bean-exercise-how-to-get-fit-with-this-ever-popular-workout/#comment-8260 <br />i said that in class, and everyone, including the teacher laughed. i said that in class, and everyone, including the teacher laughed.

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