Want to have those six packs?
Wishing to have a much leaner body?
We always thought that doing crunches would give you flatter abs. This helps, but the truth is that you need to lose the fat around your midsection to show the ab muscles. With the summer time just around the corner, toning abs seems to be on everyone’s mind given that this is the time of the year to expose your abs and show some skin. Doing crunches and sit-ups helps tone your abdominal muscles. It’s a good idea to mix in aerobic exercise such as running, walking, dancing, cycling and whatever exercise you like so you can burn calories.

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Your abdominal muscles actually get micro tears when you do crunches and sit-ups, so working abs every other day, combined with aerobic exercises in-between would be sufficient as long as you are burning more calories than you are taking in. Try doing 8-15 reps per set, two to four times a week. Also, correct breathing technique is a big help in reaching your goal to a flatter stomach. In doing abs training, exhale strongly through your mouth as you lift and inhale through your mouth as you lower, so those underlying muscle fibers could also be worked on. But remember, just like any other exercise routines, the key to flatter abs is to not overdo everything.

Here are some techniques which you can follow when working out:
1. You should be capable of talking and exercising at the same time.
2. But, if you are able to sing, it means that you have to work out a bit harder.
3. Monitor your heart rate. Make sure your heart rate is within your recommended limits for your age and health.
It takes more than repetitive crunches to get the abs you want! Incorporating aerobic exercises in your daily routine will surely give you great rewards later on. Aerobic exercises will help lose excess body fat which in turn will help you see your abs. As your body fat percentage drops your abs will become more visible.

Get Better Results in Less Time with Hybrid Workouts

Hybrid exercises, sometimes called complexes, consist of sets of several different exercises performed together in one giant set. They can be performed using barbells, dumbbells or a weight plates. Hybrids have proven to be an effective training tool for athletes although athletes are not the only ones who should incorporate hybrid training into their workout. Hybrids are an effective tool for anyone looking to improve their level of conditioning or increase strength. They are also an excellent workout to perform when you are limited for time, which most of us are during the holiday season. Hybrids, therefore give you no excuse to miss your workout.

Hybrids as a Warm-Up

Hybrid training can serve as an effective warm-up, much more so than walking on a treadmill or riding an exercise bike. When performing hybrids as part of a warm-up – perform each exercise for six repetitions, without any rest between exercises. Lighter weights will be used in this type of hybrid workout since your work sets are still to follow. Studies have shown that performing this type of workout as a warm-up allows for greater performance during the actual workout.

Hybrids as a Workout

When performing a hybrid workout, each hybrid is performed up to three times with a rest period between each hybrid. Up to five minutes rest should be allowed between each hybrid to ensure complete recovery of your metabolic system. Increase the weight or number of reps performed at each workout to increase its demands. The number of repetitions performed with each exercise should be based on your training goals. When training to improve conditioning levels or lose bodyfat, ten to twelve reps should be performed per exercise. Hybrid workouts train the entire body and are best performed on alternate days, such as Monday, Wednesday, and Friday.

Example Hybrid Workouts

Upright row

While standing, grasp the bar slightly wider than shoulder width using an overhand grip. Pull the bar up to the top of the chest. Keep the elbows above the bar. Keep the shoulders back and the chest forward. Do not lean forward.

Hang Snatch High Pull

Grasp the bar with a wider than shoulder width grip. Feet should be under the armpits. Keep the shoulders back and chest forward. Knees slightly bent. Lower the bar down to the top of the knees making sure to keep the back flat. When the bar reaches the top of the knees drive the hips upward and shrug the shoulders extending the ankles, knees, and hips in a jumping motion. At the top of the shrug pull the elbows upward until the bar reaches the top of the chest.

Squat & Press

Start with the bar on the bottom of the traps. Squeeze the shoulder blades together keeping the chest expanded. Feet should be approximately shoulder width apart and toes slightly turned out. Sit the hips backward keeping the shins vertical, as in sitting in a chair. Keep the spinal erectors tight. Allow the knees to bend as the hips sit backward. Squat as deep as flexibility allows. After reaching the bottom, drive the head and chest upward when coming out of the bottom of the squat. After reaching the top of the squat, use the upward momentum to drive the bar overhead, as in a rear military press.

Bent over row

Grip the bar slightly wider than shoulder width. Bend over at the waist keeping the shoulders back and the eyes looking forward. Arch the back slightly and keep the knees slightly bent. Lower the bar close to the ground and pull it to the bottom of the chest. Do not use the legs to drive the weight up.

Conclusion

Hybrid exercises, if selected properly, condition the entire body and improve the body’s ability to recover. The total work performed in a workout using hybrid exercises forces the body to get stronger. For instance, 5 sets of 6 reps for three sets, performed three times is 270 reps of total work completed even before your workout is started. If done four times a week, 1080 additional reps are done each week. The number of reps can be altered to accommodate any strength and conditioning level. Hybrid workouts are also great when you do not have the time to perform a normal workout. The amount of workouts that can be developed by changing the movements or changing the number of reps used is unlimited. Give hybrid workouts a try as a warm-up before your next workout or as a workout next time you want to get a great workout in less time.

Fast walking, also known as brisk walking, power walking, fitness walking, and power striding, is an underrated form of aerobic exercise. It is suitable for everyone, but particularly valuable for those who have problems with running and other high-impact activities, and for anyone who is starting out on a fitness program.

Walking costs nothing and is easy to incorporate into your daily routine. In addition, it puts little strain on the joints and muscles, which makes injury less likely than in running, for example, although remember that no activity is guaranteed risk fee.

Plot one or more routes that are between 1.6 and 6.5km (1 and 4 miles) long, and aim to walk 3-4 times a week, each time increasing the distance that you walk or improving your time. The effort you invest will determine how quickly your overall fitness level improves.
Initially you will probably make good progress. From then on, walking more briskly, putting greater effort into your arm movements and including some gradients in your routes will all held to keep your heart at about 60-80% of your TTZ (Target Training Zone).

You will almost certainly find that your pace automatically increases as you exercise more. If, as a beginner, you cannot walk 3.2km (2 miles) in around 35 minutes, don’t increase your distance until you can.
When you walk, start slowly and take the time to mobilize your upper body. When that is moving well, work on your lower body, then stop and do some short stretches. For the major period of the walk increase your pace and stride using your arms as you walk. If you are walking with a partner, you should be able to talk to each other comfortably.

If you find that you are breathing hard or sweating heavily, or if you are monitoring your pulse rate and find that it is too high, reduce the pace until you are breathing with ease and your pulse has returned to its exercise normal. At the end of the walk, spend 5-10 minutes stretching your upper and lower body, with the emphasis on your calves, thighs and hips.

Posture and technique are important in walking. Breathe normally. Keep your back straight, chest lifted, chin up, shoulders, relaxed and abdominals pulled in tightly. Bend your arms at the elbows and keep your elbows close to your body. Swing your arms from the shoulders, raising them toward your chest and back so that they are in line with your hips, but no higher. This technique takes time to develop so keep at it. Your feet should work from heel to toe and, as your technique improves, place more emphasis on the hip of the forward leg. Try to keep a low centre of gravity.
Wear loose, comfortable clothing and lightweight shoes that breathe and are cushioned. Choose lightweight cotton socks.

Walking different routes mean that you won’t become bored. Woodland and parks hold more interest, but walking to work is equally beneficial.