Wednesday, December 24, 2008

AB Workout

Lets face it girls You need to get in shape, if you want to have a waist line. Exercise = in shape. With your cardio workout the best exercise is abdominals. You need to have a solid core, it stabilizes and supports the back. Strong supporting muscles around the spine also reduce lower back pain, as well as the risk for lower-back injury
. Your Ab workout should consist of machines (if available) and non machine exercises. Below I have listed exercises that are good for your abs. My personal preferences are the ones with the medicine ball. You don't have to do them all. Just pick a few and remember good abs...great shape...a win win..workout! Get Great Abs See How Click Here!


Ab Crunch Machine

Exercise Data: Isolation

This is like a crunch, but the machine helps you to add resistance. Always follow the directions on the machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet. Exhale on the crunch and inhale on way back up. 3 sets/12-15 reps increase to 25 reps

Knee / Hip Raise On Parallel Bars

Exercise Data: Isolation

This exercise is great because it works your lower abs. Use your abs to pull your legs up.Then rotate your pelvis fore ward to really "crunch" your abs. Try not to swing. Using momentum in any exercise is cheating! Exhale and squeeze your abs at the top! Keep your legs together. 3 sets/12-15 reps


Ab Roller

Exercise Data: Compound

Using the ab roller, start on the floor on your hands and knees. Slowly roll the ab roller forward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground! 3 sets/10 reps increase gradually

Light Weight Side Bend

Exercise Data: Isolation

Works your obliques. Stand straight up with your feet shoulder width apart. Place a light weight (start out with 3-5 lb weight increase gradually) on your shoulders. Keep your back straight and your head up. Bend to the right as far as possible then bend to the left as far as possible. Bend at your waist only, not at your hips or knees. You can also do this seated, or with light weights or a medicine ball in your hands. 3 sets/12-15 reps

Seated Light Weight Twist

Exercise Data: Isolation

Another workout for your obliques. Place a light weight (start out with 3-5lb weight) on your shoulders and sit at the end of a flat bench with your feet firmly on the floor. Twist your torso to the right, then to the left by twisting at your waist only. Do not move your head from side to side. Keep your back straight and your head up. Can also be done standing or by holding a light weight or medicine ball close to your chest. 3 sets/12-15 reps

Seated Flat Bench Leg Pull-In

Exercise Data: Compound

Sit on the end of a flat bench. Place your hands behind you and grab the sides of the bench. Extend your legs straight out. Bend your knees and pull your legs into your midsection. Return to the starting position Concentrate on working the abs. Another position is to lie down. Place your hand above your head and grab the sides of the bench. 3sets/12-15 reps

Side Bridge

Exercise Data: Compound

Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position for two to four seconds. Repeat on the other side. Build up to at least 60 seconds on each side of your body! 3 sets/12-15 reps


Exercise Data: Isolation

Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something. While you lift up exhale then bend at the waist, until you're sitting up vertically. Keep your arms at your sides, crossed in front of you, or behind your head. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat. 3 sets/12-15 reps

Toe Touches

Exercise Data: Isolation

Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. Remember, don't pull your chin down towards your chest. Keep your head in a neutral position. 3 sets/12-15 reps

Tuck Crunch

Exercise Data: Isolation

Lie on the floor with your hands either crossed over your chest or behind your head. Bend your knees and hips to form a right angle. Keep your lower legs parallel to the floor and your feet crossed. Lift your shoulder blades a few inches off the floor by curling up. Slowly return to the starting position after squeezing your abs. 3 sets/12-15 reps

Weighted Sit Ups - With Bands

Exercise Data: Isolation

This one is for the gym, while using a decline bench, you can fix the band around the base of the bench and perform weighted decline sit-ups on that. Otherwise at home, fix the band around a stationary post and lie on the floor facing away from the post. Holding you hands by your head, perform sit-ups or crunches. 3 sets/12-15 reps.

Russian Twist

Exercise Data: Compound

Secure your feet either by placing them under something or by having a partner hold them. Lean slightly back and clasp your hands in front of you. Moving only at the midsection, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat. You can also hold a weight or medicine ball to increase the difficulty. 3 sets/12-15 reps

Exercise Ball Pull-In

Exercise Data: Compound

Works more for the lower abs. Start in a push-up position and place your lower legs on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles. Squeeze your abs and then straighten your legs, rolling the ball back to the starting position. 3 sets/12-15 reps increase to 25 reps.

Cross Body Crunch

Exercise Data: Compound

Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Do one side for all your reps, then switch to the other side. Try to bring your shoulder up towards your knee rather than just your elbow for an extra crunch. This was a favorite of my trainer. 3 sets/12-15 reps.

Crunch-Legs on Exercise Ball

Exercise Data: Isolation

Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Push the small of your back down in the floor and concentrate on your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! 3 sets/12-15 reps increase to 25 reps.


Exercise Data: Isolation

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement. 3 sets/12-15 reps increase to 25 reps.

Exercise Ball Crunch

Exercise Data: Isolation

Sit on top of an exercise ball with your feet placed firmly on the floor. Roll until your lower back is centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight or medicine on your chest or above your head to increase the difficulty. My trainer suggests 3-6 sets/25 reps each and holding a 8lb. medicine ball.

Get Sexy Legs and Abs in One Easy Move


The leg lift is a simple exercise that works your front and inner thigh muscles… with a bonus: It also tones your abdominal muscles. One easy exercise can help chisel down two problem areas – what could be better? Here’s the leg lift in its most basic form:

Step 1: Lie on your back with your palms down and hands underneath your behind. Crunch up and hold your upper abs tight so that your shoulder blades are off the ground. Lift your legs about 2 inches off the ground.

Step 2: Keep your abs tight and chin up, and breathe slowly and rhythmically as you lift your legs through a count of 10 seconds.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.

Step 4: Lower your legs to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.

Wednesday, December 17, 2008

Maximum Heart Rate & Heart Rate Zones

When you exercise, your body speeds up, and so does your heart as it works to meet your increased energy needs. But how much speeding-up of your heart is safe when you exercise? You need the answer to this question in order to maximize your exercise benefits while not overworking your heart.

Target heart rate - The ideal intensity level at which your heart is being exercised but not overworked. The formula for obtaining a target heart rate equals 220 minus your age x 60% - 85%, depending on the individual's fitness goals and physical condition.

**Zone 1 - Low Intensity zone: 40% - 52% of max Fun, comfortable pace with cardiovascular benefits and some fat burning. Good for beginners or people who haven't exercised in a while.

**Zone 2 - Weight Control zone: 52% - 64% of max 65% of calories burned are fat. More intensity in this zone strengthens your heart and works with Zone 1 in building a good solid cardiovascular base. At least one day per week you should work out in this zone to recover from a relatively hard workout in the aerobic zone (next) or higher.

**Zone 3 - Aerobic zone: 64% - 76% of max Progressively more intense, yet not exhausting. Look for improved breathing and blood circulation. Great zone for fat burning,muscle strengthening, confidence-building, and general fitness. 45% of calories burned in this zone are from fat. More fat is actually burned in this zone because the total number of calories is greater, so this is the best zone for weight loss.

**Zone 4 - Anaerobic zone: 76% - 88% of max Improves endurance and general fitness level. Pushes your anaerobic threshold (fat-burning zone) higher, allowing for a more efficient use of fat as an energy source at higher intensities. Do workouts in this zone in short spurts on only 2 - 3 days per week.

**Zone 5 - Maximal zone: 88% - 100% of max Also known as "redline training". Improves competitive athletic performance. In this zone, you're are at a high risk for injury, so it's safe to stay away from redline training unless you're a competitive athlete.

Target Heart Rate Calculator
Check out your Maximum Heart Rate...Use the calculator above. And thank for looking at my website:


Exercise Accessory Turns iPhone Into Heart Monitor

By Brian X. Chen EmailFebruary 06, 2009 | 6:59:44 PMCategories: Apple, iPhone

114u4f0rpl_sl250__2 A new iPhone exercise gadget will let you listen to music while it listens to your heart.

Announced Friday, iTMP Technology's SMHeartLink is a wireless bridge device that collects data from different types of sensors, such as heart rate monitors and biking sensors. After you're done with a workout, you'd press a button on the SMHeartLink, which automatically sends the information to your iPhone via Wi-Fi.

There are already three heart-monitor iPhone apps in the App Store that work with the device: iRPM, iSpinning and iNewLeaf.

The SMHeartLink is shipping for $155. For a limited time, it includes a heart-monitor chest strap.

Product Page [via Macworld]

Photo: SMHeartLink

About Me

Tough-Love Guide on how to become Healthier and Skinnier

Hi My name is Kitty. Over the past 8 years I have worked out with a trainer. We have an exercise program with cardio, weight training and diet that I would like to share with you. This is not a fad diet/exercise plan...its about living a healthy lifestyle.

* Cardio/Anaerobic training

Do you need cardio to maintain your desired weight?
Which cardio is best for you. Treadmill vs other methods
Heart Rate Zones

Where and How to start
Join a club or buy exercise equipment

* Weight Training

Which machines work best for women
Your program
Muscles Groups:

Major Muscle Groups- When strength training, the body is broken down into a number of Major muscle groups. Different training methods divide the body differently, but basically the major muscle groups include Back, chest, shoulders, abdominals, gluteals (buttocks), front of thighs (quadriceps), back of thighs (hamstrings), calves, front of upper arms (biceps), back of upper arms (triceps).

* Diet

Low fat vs no carbs vs vegan
Organic choices
Good food vs bad food for cholesterol
Artificial Sweeteners

I hope you find my information both fun and interesting. Thank you for visiting my website.
Email me with any questions.

Couple Jokes:

Diet and Exercise

A blonde woman is terribly overweight, so her doctor puts her on a diet.
I want you to eat regularly for two days, then skip a day, and repeat this procedure for two weeks.
The next time I see you, you'll have lost at least five pounds. When the blonde returned, she shocked the doctor by losing nearly 20 pounds.

"Why, that's amazing!" the doctor said. "Did you follow my instructions?"
The blonde nodded. "I'll tell you though, I thought I was going to drop dead that third day.?"
"From hunger, you mean?" asked the doctor. "No, from skipping."

One Calorie

Two blondes decided to split a can of Diet cola.

One blonde opened the can, and poured half the contents into her own glass, and half into her friend's glass.

Before tossing the can, she stopped to read the nutritional information on the side."'Only one calorie per can'," she read aloud.
"Hmm," murmured the other blonde. "I wonder which glass has the calorie?"

Tuesday, December 16, 2008

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