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| *Vultures Knob>>>Exercise Bike |
Strenthening/Toning Ab and Leg Exercises? |
I'm looking for some new exercises to work my abs and legs. I already run, bike, and do crunches, but I'm looking for more in-depth and specific things to help me build strenth. Any that have shown results are welcome, and any geared specifically for a cheerleader are even more appreciated. Thanks! Please see this website for details: http://www.exrx.net/lists/directory.html... Please read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training. The following healthy living recommendations will help you if you鈥檙e trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/... Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht... Teens/Children: http://www.kidshealth.org/kid/exercise/w... It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Avoid 鈥淗igh Glycemic Load Carbs鈥?(sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsou... Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/p... *3) Exercise on most days by doing cardiovascular training and/or resistance training activities. Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is 鈥淲eight Training for Dummies鈥? A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/ A good book to buy that teaches you the cardiovascular training basics is 鈥淔itness for Dummies鈥? *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is 鈥淒ietary Guidelines for Americans 2005鈥? A superb book to read is 鈥淵ou The Owner鈥檚 Manual鈥? An excellent periodic publication is the 鈥淣utrition Action Health Letter鈥? A reputable test you can take to measure your biological age is at http://realage.com Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions. *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. The following healthy living recommendations will help you if you鈥檙e trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/... Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht... Teens/Children: http://www.kidshealth.org/kid/exercise/w... It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Avoid 鈥淗igh Glycemic Load Carbs鈥?(sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsou... Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/p... *3) Exercise on most days by doing cardiovascular training and/or resistance training activities. Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is 鈥淲eight Training for Dummies鈥? A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/ A good book to buy that teaches you the cardiovascular training basics is 鈥淔itness for Dummies鈥? *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is 鈥淒ietary Guidelines for Americans 2005鈥? A superb book to read is 鈥淵ou The Owner鈥檚 Manual鈥? An excellent periodic publication is the 鈥淣utrition Action Health Letter鈥? A reputable test you can take to measure your biological age is at http://realage.com Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions. *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Source(s): My 25 years of health research and experience. Source Links: Calorie Calculators: http://www.nutritiondata.com/ http://www.calorieking.com/foods/... Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calcul... Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jump... http://www.weightlossresource.com/tools/... Calculate Calorie Requirements: http://www.primusweb.com/fitnesspartner/... Cell Phone Diet & Fitness Calculator: http://www.handango.com/platformproductd... Desktop Diet & Fitness Calculator: http://www.handango.com/platformproductd... Free Online Diet & Fitness Calculators: http://www.mypyramidtracker.gov/... http://sparkpeople.com/ http://www.fitday.com/ Body Weight Calculators: http://www.halls.md/ideal-weight/body.ht... http://www.kidshealth.org/kid/exercise/w... Natural and Organic Foods: http://www.wholefoodsmarket.com/products... http://www.wildoats.com/u/home/... Multi-Vitamin Supplement: http://www.carlsonlabs.com/product_detai... Glycemic Index and GI Database Website: http://www.glycemicindex.com/ Harvard School of Public Health article on Carbohydrates: http://www.hsph.harvard.edu/nutritionsou... MayoClinic Article on Water: http://www.cnn.com/health/library/nu/002... Food Pyramids: http://www.rayandterry.com/html/images/p... http://www.mypyramid.gov/ Certified Trainers: http://www.acsm.org//am/template.cfm?sec... http://www.nsca-lift.org/ http://www.acefitness.org/ http://www.nasm.org/ Weight Training for Dummies: http://www.amazon.com/gp/product/0471768... Muscle and Fitness: http://www.muscleandfitness.com/... Exercise Prescription on the Net: http://www.exrx.net/ Fitness for Dummies: http://www.amazon.com/gp/product/0764578... Sleep Website: http://sleepfoundation.org/ Dietary Guidelines for Americans 2005: http://www.cbsnews.com/htdocs/pdf/foodgu... You The Owner鈥檚 Manual: http://www.amazon.com/gp/product/0060765... Nutrition Action Health Letter: http://www.cspinet.org/nah/ Realage Website: http://www.realage.com/ AirNow Website: http://airnow.gov/ Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10... some great ab and leg exercises in this article and much more free useful articles and tips on almost any topic- http://www.free-articles.blogspot.com... running |
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