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So you want six pack abs? The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation...but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

Step 1: nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing you from seeing your abs: white bread, pasta, soda, candy, dessert, fast food, hydrogenated oils, sugars and fructose corn syrup.

Instead, eat the foods that will help you reach your six pack goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein, green tea and water. Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits because getting a six pack will be impossible if you don't.

Step 2: exercise

You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week.

The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it. The trick is to do the cardio in bursts. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. If you're confused as to what exercises to do for each body part, check out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to incorporate into your workout are ab exercises. Aim to work your abs 3 times per week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up. A good database of different ab exercises can be found here:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

Imagine the feeling you'll get when you look in the mirror and like what you see.

Honestly, this article only scratches the surface on getting six pack abs. If you really want to learn the tried and true techniques for developing a rock-hard midsection, check out The Truth About Six Pack Abs. It's an amazing fitness program.

// posted by 91850 @ 11:22 AM 0 comments

Studies have shown that yoga may be one of the most effective exercises for back pain relief. In fact health-First reporter Leslie LoBue says twisting your body into those sometimes awkward positions may actually be just the thing for lower back pain.

However, as effective as yoga may be to reduce the pain of back problems, knowing exactly what poses to use, for how long, what to offset the poses with and in what sequence to execute them, are other factors that should be taken into consideration before using it as a therapeutic relief from back pain.

I can see a reader go Wait a minuteif I have to go through all that, then maybe I should just take some painkillers and call it a day.

If that applies, it is hardly my intention to scare you away from yoga for back pain, in fact Id rather you embraced its use as an alternative to drugs-prescribed or otherwise-for your problems, however, for your success with its use, a little bit of awareness of the correct poses to use for back pain is required and will come in handy for a lasting use of this drug-free alternative.

I will go over the common, simple yet very effective poses for back pain and also give you instructions on the proper poses to offset the spinal motions when applicable. Moreover, I will discuss the factors of the duration of time needed when executing these poses as well.

Though some of these poses may best be learned under the supervision of a certified yoga Instructor or avid expert, with the descriptions given below -and if need be, the use of image searches on related yoga sites and search engines- I believe you should be able to get a good concept to at least be able to practice these poses at home.

Here are some of the best poses for back ache and since the aim here is more so back pain relief versus exercising, it is not mandatory that you hold them more than 5-15 seconds, depending on your level of comfort. Moreover, a use of a yoga mat or any other soft surface is highly recommended in the execution of these asanas.

The Shoulder-stand (Savangasana)

This, folks, is a noted panacea for near any human ailment. Dont panic, it is extremely easy to execute, however, depending on the severity of your case, use discretion in its use.

-Spread a thick blanket on the floor and place your yoga mat on it. Lie on the back.

-Slowly raise the legs. Lift the trunk, hips and legs to a vertical position.

-Rest the elbows firmly on the floor and support the back with both hands.

-Raise the legs till they become vertical. Press the chin against the chest.

-While performing this pose, the back of the neck, the posterior part of the head and the shoulders should touch the floor. (I can assure you that you will say Hey, Ive done this before as a kidthis is yoga?)

-Breathe in counts of 5-5-5 (inhalation, retention and exhalation).

-Dont allow the body to shake.

Now for the counter poses to the Shoulder-stand, try to incorporate the following:

Bridge pose (Sethu Bhandasana)
From the Shoulder stand position, stretch the legs and slowly touch the floor with the feet. It is done to bend the spine in the opposite direction.

Fish pose (Matsyasana)
Lie on your back. stretch the legs and keeps the hands palm down under the thighs. Raise the chest with the help of the elbows and, bending the neck as much as possible backwards, rest on the top of the head.

Suggested Duration:
Try to use the ratio below to time the execution of these three poses. 6:1:2 (meaning the fish pose is held for a third of the time spent in the shoulder stand and the bridge pose held for half the time spent in the fish pose (or a sixth of the time spent in the shoulder-stand)

Or as an alternative, you could simply forego the bridge pose and apply a 2:1 ratio (shoulder-stand to fish pose) but this is only advised if you intend to do the parent pose (the shoulder-stand) for only a few seconds.

Obviously a lot of detail has gone into the description of these poses, however, that is because my intention is for you to be well informed, but for the sake of time and space. I will briefly go over the other poses you could do well to include AFTER you try the sequence above. This is if you decide to use it by the way. If not, you could do very well to simply start from the stage to be depicted in part 2 of this article.

Foras Aje is an independent health researcher and founder of Bodyhealthsoul.com For more yoga tips and information on Yoga for beginners stop by his website today.

// posted by 91850 @ 3:42 AM 0 comments