Featured Exercise - Abdominal
Tuck Crunch:
Benefits - strengthen stomach, protect spine, easy on the neck, works faster, and works the full length of the abdominals.
How to do it - Start with your feet lifted off the ground with the knees bent at 90 degrees. Press your lower back into the ground. Cup your hands over your ears (fingertips just behind the ears) for beginners place fingertips in front of ears (on the cheek bones). Crunch - lift your shoulders off the ground and touch your elbows to your thighs/knees. Pause briefly before laying the shoulders back down. The legs stay relatively still (they can move toward you slightly during the crunch.
Make sure your neck is relaxed during the crunch and keep your chin tucked in slightly.
Get all you can out of it by...
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Pulling your belly button towards your spine.
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Try to lift your tailbone off the mat slightly (very difficult)
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Move slowly with a significant pause at the top. You can even push your elbows into your knees for added difficulty.
How Many times? aim for 10-15. If they start to feel easy focus on doing them with more control and work on the bullet points. Enjoy.
**As always consult your doctor before starting an exercise program. This exercise may not be for you. I share them to spread information, please be careful always while exercising. Know your abilities and your limits. If you have any questions please ask anytime. |
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How to Achieve Consistent and Predictable Weight Loss
There are very few of us that have settled into our ideal weight. We struggle to get our bodies to drop the unwanted pounds. Suffering through cardiovascular exercise bouts that would make a marathoner grow weak. Eating tofu, low fat, zero carbs, or even a grapefruit diet to find the trick to losing weight. It's enough to make you scream.
I am going to share something with you that can make all the uncertainty history.
When someone comes to me wanting to lose weight, this is one of the most effective methods I use to help them lose weight fast. It has helped hundreds of my clients lose their last 10 pounds and some of my clients lose their first 30+ pounds. It is quite simple and takes less than 15 minutes per day.
However, I never want to be confused with someone pushing a miracle cure for weight loss, this will take some consistent effort. If losing the weight is not worth a little bit of effort on your part then you can probably remain happy at your current weight. For those of you who want it gone and want to watch it leave on a daily basis please read on.
No magic, just keep track of your calorie intake. If you have read my Free Ebook this is not a new idea, but I'm going to help make it easier than ever. If you have not read my book please download it from my website and educate yourself.
All foods are made up of calories. It is easy information to find. Every food you will ever eat has a certain number of calories for a particular measurement. All you have to do is read the label and add them up throughout the day. Once you have the total you have eaten you can compare it to your resting metabolic rate. If the numbers are near each other you are going to lose weight.
RMR - Resting Metabolic Rate - I have found a new website that will run this calculation for you. The link is in the left column "metabolism formulas." If you don't want to bother I'll even do the calculations for you.
Tracking your calories so that you stay very close to your resting metabolic rate number will always cause you to lose weight. (never eat below 1200 Cal/day, this is considered by Doctors to be a starvation diet)
Please give it a very serious try. You will amaze yourself.
Something NEW for my company:
Over the past month I have been negotiating and searching for the best way for my clients to track their calories. After a long search I have found a company that has a revolutionary calorie tracking software that makes it easy to keep up with how many calories you are eating. I had my mom test it for me. After one week of using the software she lost 2.8 lbs. before that she had been holding at the same weight for about a month. After a substantial financial commitment I can now bring this program to you.
A gift for my newsletter subscribers.
I want to make this available to you first. I want to offer you two weeks on the program for FREE. Visit my website at www.talltrainer.com/Nutrition_and_Weight_Loss.html for more information. |
  Dad Update - 233 lbs.
As of Sunday my father weighs 233 lbs. He has not seen this weight in over 10 years. The biggest shock is not how much weight he has lost but how much his body has changed. He has lost nearly 4" around his waist. This is a huge accomplishment. He is currently consulting out of town this week. He has been sticking to making healthy and smaller choices of food and has protein filled meal replacement bars to help him snack smart. His goal is to lose another 2 pounds this week. Please check the website and read the past updates on the Blog. Thank you for keeping up with our program. More exciting results to come around February 20th when we check all the measurements again. |
