Abs-Question and answer

Getting visible abs or "abs" is based on lowering the mass of fat covering the abs, see Question 3. Getting hard, lumpy abs hinges on developing the actual muscles, for details, read on...Q2: Ought I do loads of situps to help reduce fat around my middle?No. Exercising the area from where you intend to loose fat is termed "spot reduction". Spot reduction is actually thought to be a myth. Research shows that fat is undoubtedly lost throughout your body, not only in areas that you simply work. Situps can also be detrimental to your back (see Question 5).


Q3: Can I reduce the fat covering my middle?

The answer comes in two parts: diet and aerobic exercises.

DIET

Two principles loom large when planning to “sculpt” one’s body:

* Calorie accounting: To lose fat, one must reduce calories and/or increase energy expenditure to be certain stored fat is utilized as fuel for your body.

* Biology is actually destiny: fat cells, whether increased in proportions, number or both, cannot turn into muscle cells.

Reducing the fat accumulation in a single part of the figure is certainly quite hard. The most common measures to lose weight (including reducing calorie consumption, increasing exercise or both) may cause fat reduction but not necessarily in a single area. The fact is, lacking having cosmetic surgery (such as liposuction), you cannot easily choose the area that excess fat could be lost. This is without a doubt why some women notice that their breasts (which are largely made up of fat) get smaller every time they diet. And fat reduction is certainly not only reducing “calories in” in comparison with “calories out.” The difficulty many people have in reducing weight probably pertains to a well-established phenomenon that seems terribly unfair: While you take in fewer calories, the body’s metabolism changes, to make certain that fewer calories are burned with normal body function. In studies of persons losing ten percent to twenty percent of their body mass, “calories out” diminished, despite similar activity levels, which slowed further loss of weight. Given this grim reality, you can not readily transform an abdomen with excessive fat in to the physique you really want simply by doing loads of sit-ups. You’ll lose the fat by diet and/or exercise, and you’ll increase muscle mass by exercising those muscles. Obviously, there might be other reasons to carry out sit-ups - by way of example, strong abs lessen the possibilities of back problems; but shrinking your abdomen is usually not merely one of these. This is without a doubt controversial, but a majority of people agree that eating a small amount of fat and loads of complex carbs (like rice, pasta and potatoes) ensures that you don't add more fat. Then you've to operate at using body fat you currently have stored that involves...

EXERCISE

Again a bit controversial, but it is widely agreed that regular, moderate, aerobic fitness exercise 3-4 times a week is most effective to burn fat that's already stored. "Moderate" because intense exercise burns glycogen not fat, so maintain the intensity at regarding the level in which you are starting to puff a little. "Aerobic" means (very vaguely) the type of exercise that really needs you to ultimately inhale more. Some are convinced that building more muscle through weight training helps as well, since muscle burns fat by simply being there and moving your body about; so some weight training couldn't hurt and will probably help. Many misc.fitness people agree that exercise periods in excess of 20 minutes perform best. But be aware that the longer you exercise, the greater prone that you are to injury as your muscles also start to weaken. Two things that really help prevent injury are: a decent warmup five to ten minutes of gentle exercise to warm your muscles, try to break a sweat stretching cautious 20-30 sec stretches for every muscle .


Q4: Can I exercise the abs?

The abs are created to perform one main task, to shorten the distance between your sternum, or breastbone, and your pelvis. The only way to do this is definitely to bend your spine in your back region. In short, any exercise which makes you move your sternum toward your pelvis or your pelvis toward your sternum is undoubtedly good. To undertake this safely, the lower back should be slightly rounded, not arched. In general when exercising the abs, try and maintain your natural arch of your back. The back will round slightly any time you perform the exercises. Don't fret about pressing your back into the ground.


Q5: What's wrong with situps?

Traditional situps emphasize sitting up rather than merely pulling your sternum right down to meet your pelvis. The act of the psoas muscles, which run from the back around towards the front of the thighs, is undoubtedly to pull the thighs closer to the torso. This action is definitely the most important component in sitting up. Consequently, situps primarily engage the psoas making them inefficient at exercising your abs. Most importantly, in addition they grind the vertebrae inside your lower back. They're inefficient since the psoas are preferable as soon as the legs are just about straight (because they are when doing situps), so for most of your situp the psoas are going to do most of the work and the abs are merely stabilising. Putting the thighs at a right angle towards the torso to start with means that the psoas can't pull it further, so all of your stress is certainly positioned on the abs. Situps also grind vertebrae in your lower back. This is usually because to function the abs effectively you're planning to make the lower back round, but tension in the psoas encourages the back transfer to an exaggerated arch. The outcome is usually the infamous "disc pepper grinder" effect which enables you present you with chronic lower back pain in later life.

Q6: Precisely what are good ab exercises?
We've divided the exercises into upper and lower ab exercises. Remember that there aren't two separate muscles you can truly isolate, so all the exercises stress your entire abdominal wall. However there are actually "clusters" of muscle separated by connective tissue (these make up the "washboard" or the "six-pack"). You can actually target the upper clusters by moving just the torso and the lower clusters by moving the pelvis.

In the lower abs, in increasing order of difficulty:

lying leg raises

reverse crunches

vertical lying leg thrusts

hanging knee raises

hanging leg raises

Within the upper abs:

ab crunches

1/4 crunches

cross-knee crunches

pulldown crunches

Lower Ab Exercises

Lying Leg Raises

Lie on your back along with your hands, palms down under your buttocks. Lift up your legs about 30cm (12") off the floor and hold them there. Now seeking to use just your lower abs, raise the legs by another 15cm (6"). Do that by tilting the pelvis instead of lifting the legs when using the psoas. Be sure that the knees are slightly bent.

Should you be big or have long legs or both, you ought to probably avoid this exercise. If you have legs which are too heavy because of their lower abs strength, this exercise pulls the back into an exaggerated arch which is bad (and painful). For reasons why it's bad, see Question 5. For those who have this problem you could either try bending the knees slightly and making sure you retain your back fairly flat, or just try another exercise.
Reverse Crunch

This exercise can be carried out on the ground or when using incline situp board. All that's necessary is without a doubt something behind the head to grasp. Should you use the incline board, use it together with your feet lower than the head.

Lying lying on your back, hold a weight or possibly a chair leg (if lying on the ground) or the foot bar (if utilizing the situp board). Keep the knees slightly bent.

Pull your pelvis and legs up to be sure your knees are above your chest then return to beginning position.

This exercise is certainly much like a hanging knee raise, but a little less intense.

Vertical Lying Leg Thrusts

Initial position:

Lie on your back.

Put your fists under your buttocks to form a cradle.

Raise the legs in your air 20-30cm (10-12") off the ground, knees slightly bent.

If ever you are feeling any strain on your lower back, bend your knees a little bit more.

Raise your head and shoulders off the ground slightly if you can to help you maintain your abs stressed.

The exercise itself has four phases:

Raise the legs until your feet are above the hips; consentrate on contracting the abs.

Thrust your heels to the ceiling, exhale, keep contracting the abs raising the pelvis out of the cradle of your fists.

Lower out of the thrust back to your fists, leaving feet above your pelvis.

Lower your legs back towards the initial position.

Legendary Abs II recommends these as safer than Lying Leg Raises.

Hanging Knee Raises

You'll need a chin-up bar or something you can actually hang from for this. Grab the bar with both hands by using a grip a little bit wider than your shoulders, cross your ankles and bring the knees up with your chest (or as near any time you can get). Your pelvis ought to rock slightly forward. Pause at the top [Next page...] of the movement for a second and then slowly lower the knees by relaxing your abs. Don't lower your legs completely. Repeat the movement using just your abs to raise the knees.

Make sure that that you simply don't start swinging. You need your abs to carry out the procedure, not momentum. It is very important that you don't move your legs too much or your psoas muscle will be carrying out a lot of work and maybe causing back problems such as a situp.

Ensure your pelvis moves, your lower back stays neutral or slightly rounded, not arched, and that your abs are doing the procedure, not your hips.

Hanging Leg Raises

The same as knee raises except you keep your legs straight. This requires good hamstring and lower back flexibility.

Although Legendary Abs recommends these, The American Council on Exercise's Aerobics Instructor book warns that they have the same back problems as conventional situps. This will make sense since, like situps, the legs are kept straight and the hips move. The Aerobics and Fitness Association of America (AFAA) also regards hanging leg raises as dangerous.
For safety you must probably stick with leg thrusts and knee raises.

Should you choose do hanging leg raises, be sure that your back stays neutral or rounded.

There is usually an isometric variant performed by gymnasts called the "L-Support", which basically incorporates taking the leg raise position using the legs held straight at a level just above the hips. The position is definitely held for 10 seconds. When you could complete this easily, get a higher position. The identical cautions about back position still hold.

Upper Ab Exercises

Ab exercises

Lying lying on your back, put your knees up within the air to be sure your thighs are at a right angle to your torso, with your knees bent. Should you like you may rest the feet on something, like a chair. Put both hands either behind your head or gently touching the edges of the head.

Now, slowly lift up your shoulders off the ground and be sure to touch your breastbone to your pelvis, breathing out while you go. Should you succeed in touching your breastbone to your pelvis, go to the doctor immediately.

Even though actual movement will undoubtedly be very small (your upper torso must move through below 30 degrees) you should try and go as high as possible. Only your spine should bend, your hips ought to not move. When the hips move, you happen to be exercising the psoas.

Do these fairly slowly to avoid using momentum to aid.

You may increase the problem of the exercise by extending the hands out behind your head as opposed to keeping them at the side. Be certain you don't jerk your hands in front to aid with the crunch, keep them still.

1/4 Crunches

Same as an ab crunch except you raise your shoulder up, rather then pulling them toward your pelvis. You can do these quickly, in reality it's hard to do them some other way.

Cross-Knee Crunches

Like situps, make lying, bent-knee position, but on this occasion crunch diagonally so that you simply attempt to touch each shoulder to the opposite hip alternately. At the top position, one shoulder and one hip should be off the ground.

Pulldown Crunches

Drape a towel or rope around the bar of a pulldown machine so that you pull the burden using it instead of your bar. Kneel facing the machine and grab hold of the towel and put your hands against your forehead. Kneel far enough away from your machine so that the cable comes down at the slight angle.

The exercise is definitely exactly the same movement as an ab crunch, but together with the weight rather then gravity. The emphasis is certainly still on crunching the abs, pulling the sternum (breastbone) towards the pelvis and making certain you exhale all of your air at each contraction.


Q7: Is undoubtedly there an important order I must do exercises in?

According to Legendary Abs, you ought to exercise the lower abs before the upper abs and do any twisting upper ab movements before straight upper ab ones. Twisting exercises work the obliques as well as the upper abs.


Q8: Could I structure an ab routine?

According towards the guidelines in Legendary Abs: Try to do sets within the 15-30 rep range. Adhere to the ordering rules in Question 7. Pick easy exercises to begin with and when you could happily do about 2 sets in a row of each exercise, go the extra mile ones. Only rest once you absolutely must, so have a short (10-15sec) rest between two sets of the same exercise, but none between lower and upper abs. Seek to take about 1 second for every rep, with the exception of ab crunches for which you do slower (2 secs/rep) for a better contraction and 1/4 crunches for which you should do fast (2 reps/sec) because you're hardly moving.

Pea-whey protein concept aims at balanced amino acids for sports

Pea-whey protein concept aims at balanced amino acids for sports

Roquette is seeking to tempt European sports nutrition manufacturers with a new product concept called AminoFuel, which blends whey protein with pea protein to boost the arginine content and aid muscle recovery.
While whey protein is currently the darling of sports nutrition in Europe, the French ingredients firm is promoting the use of vegetable-derived proteins as well. It points out that the amino acid profile of different protein sources varies considerably, and combinations can help reach an essential amino acid pattern close to the reference of the FAO/WHO.In particular pea protein is said to be the highest source of argenine, a conditionally-essential amino acid that is involved in the metabolism of nitrogen and is a precursor of creatine. Argenine is of interest to athletes as it may not be synthesised by the body in sufficient quantities during times of intense exercise.
Pea protein is also a good source of branched-chain amino acids, including leucine, and glutamine and glutamic acid, which supplies energy to muscles.
Audrey Taffin, market development manager for Nutralys, told NutraIngredients that a lack of the right amino acids can mean muscle recovery after exercise is not as efficient as it should be.
The new AminoFuel concept – which is being presented to manufacturers and is not sold by Roquette as a consumer product – makes use of Nutralys, which has 8.7 per cent argenine, and is over 80 per cent protein altogether. It also boasts very high digestibility due to a low level of anti-nutritional factors like complex sugars (98 per cent, comparable to that of casein), the company says.
The digestion pattern is intermediate-fast, which is similar to that of whey and soy and makes it suitable for particular diets, such as those followed by sportspeople and the elderly.

Combo product
Taffin pointed out that the European sports nutrition market lags behind the US.

Indeed, Nutralys has been used in PureGreen Protein product that launched in late 2009 and focuses on amino acid profile in its marketing. Europe is expected to be more reserved, however, with Germany leading the way, which is why the concept combines whey and pea protein.

“Most products are based on whey. The aim is not to suggest ‘out with whey’, but to combine for added value,” she said.

Allergen question

Taffin added that use of pea protein can also make products attractive to people with lactose intolerance or allergies to soy or meat. Pea is not a major allergen.
This is key for many types of manufacturer – although she admits it does not tend to be such a big priority for sports nutrition because it is a very niche market already.
Manufacturers may be tempted by the price difference, however, as pea protein tends to be 2 or 3 times less expensive than milk proteins, which fluctuate wildly.

For more information go to
http://turneroftaunton.com/?cat=374
http://allstomach.blogspot.com/
http://hubpages.com/hub/Strategies-to-review-weight-A-review-of-the-evidence
http://hubpages.com/hub/HowvisualisationCANmakeyouslimmer
http://hubpages.com/hub/10-things-to-consider-for-maintaining-long-term-weight-loss
http://hubpages.com/hub/What-todo-when-your-weight-loss-slows-or-plateaus-An-analysis-of-ideas-to-kick-start-it-up-again
http://hubpages.com/hub/antioxidants-and-food
http://10thingstoconsiderforweightlossmainta.blogspot.com/
The author-Ian Turner, has worked in health for 25 yrs. He has worked in clinical and managerial positions in the NHS and gained a MSc in Strategic Health from Exeter University in England. He is widely published and a keen athlete, mountaineer and gym goer. Additionally he is a qualified NLP practitioner, CBT trained counsellor, Psych-dynamic trained therapist and Ericksonian hypnotherapist.









By Jess Halliday, 03-Jan-2011

Related topics: Industry, Proteins, peptides, amino acids, Energy & endurance

Do people honestly recognize how to get strong mid-section

Do people honestly recognize how to get strong mid-section? Even more important, do you know why the ab muscles must be strong? People are conscious that a stronger bicep permits them to lift excess fat and stronger leg muscles make them improve your speed longer. But how much does having a six-pack do for yourself rather than making you look good? In this post I can just briefly describe for you the employment of the strong set of Abs. Along with teach you tips on how to train yourselves to get a strong group of AbsMost people assume that our mid-section are our 'Six Packs'. However, that is only partially correct. There are actually three other groups of muscles rather than our 'Six Packs' which maintain support of our upper body. This group of muscle mass also gives support to the organs in your body and allow for movement also. And among most of the ab muscles, the Rectus Abdominus (typically referred to as the 'Six Pack'), is a group we are especially interested in. Your 'Six Pack' will help movements of the body involving the chest and pelvic area.

Now here are a few secrets to getting a 6-pack. Even before you start the work out, you actually need to do some preparations for it. These help you actually to produce your six packs faster. Some preparations include switching from three big meals per day to 5 smaller ones. This increases your absorption rate for nutrients in your food that is well necessary for muscular tissues repair following a hard work out. Additionally it is recommended to drink plenty of cold water each day to assist flush out a lot of unwanted stuff from your body. Plus it aids you to increase your intake of proteins from either dairy products or supplements. The body must have the extra proteins for building and repairing muscle tissues. Now that is for the preparations. Let us get lets start on the workout routines. I recognize most of you actually now are willing to start your crunches and sit-ups. But did you recognize that the two of these approaches are the least effective solutions so you can get one's body you actually desire. You can find plenty more exercises that work well best of all. A few examples could be hanging knee-ups, leg lifts and perhaps cardiovascular workout sessions like running. I notice that health magazines nowadays provide good alternative workout routines for abs which have been more effective and don't strain your back muscle mass too much. I additionally claim that you actually go into the Internet and learn the proper exercises and methods on how you can get strong abdominal muscles. And I Also would like to point out that cardiovascular workouts might not necessarily transform your ab muscles. But it helps to tone them and make you actually lose all those excess fat about the belly region. So with this I leave the remainder you. Happy working out.

Number 5
Jackknife

Instructions: Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes (if you can). Slowly return to the starting position. Do 10 reps.






Number 4
Windshield wipers for the abs
Instructions: Place a mat on the floor and lie on on your back with your arms in the "T" position for stability.

Lift your legs so that they are perpendicular to the floor and rotate your hips, keeping them in contact with the floor, so that your legs move from left to right, in a "windshield wiper" motion. Make sure to move in a slow and controlled manner. Do 10 reps.

Number 3
Reverse crunch

Instructions: Lie down on a bench with your knees bent and your upper legs at a 90° angle with your torso; grab the bench above your head for stability. Use your ab muscles to pull your knees toward your chest until they reach your elbows. Hold the crunch position for three seconds and return to the starting position. Do 10 reps.

Number 2

Lateral crunch on Swiss Ball
Instructions: Firmly place your right hip on a Swiss ball and lean into the ball; ensure that your torso is off the ball. Support yourself by pressing the soles of your feet against the bottom of a wall. Place your hands by your ears, and contract your left oblique muscles, lifting your torso up as far as you can. Hold for three seconds and release. Do 10 reps and repeat on the opposite side.

Number 1
Front plank on ball

Instructions: Rest your elbows on a flat bench and the balls of your feet on an exercise ball. Contract your abs so that your body is parallel to the floor and there is no dip in your lower back. Hold the plank position for 60 seconds.
rock-hard abs
Throw a few sets of these ab destroyers between your other exercises at the gym, and within a few weeks, you'll be amazed at your newfound ripped and rock-hard midsection. Just be cool and don't become one of those guys that whips off his shirt to show them off at every opportunity

Discover How To Target The Lower Abdominal Muscles To Achieve True Six-Pack Abs!

Most people dream of having a flat belly. However, how to achieve this has always been a big challenge. Many do general ab exercises but fail to realize there are some powerful exercises that specifically target the difficult-to-reach lower ab muscles. Some may know of these exercise, but practice them with incorrect form.
Working out your lower abs is not confined to how many reps you can perform at a time. What is important is to specifically target the muscles and consistently work them. Doing the proper exercises will target your ab muscles and you will sense that your lower abs are working. When you begin first working your lower abs, you will definitely feel the strain. With time, however, you will notice that you don't feel as much pain anymore and you have more endurance. Listen to your body closely. Prevent yourself from over working your muscles or you may suffer an injury.
An excellent ab workout which particularly targets lower abs isolates your transverse ab muscles. These muscles lie flat beneath the Rectus Abdominus (muscles which lay transversely pulling your pelvis up to the direction of your belly button). These muscles press your belly button inwards to the direction of the spine. You can do this workout by kneeling and placing your hands in front of you on the ground. Just draw in your belly button as much as you can exerting effort through your lower abs. Be certain to have the other parts of your body relaxed to make sure that your lower abs is doing all the work If some on you may be familiar, It is a common yoga movement. For starters, begin by maintaining the position for 10 seconds, then relax. When your body gets accustomed to working these muscles, you can extend the holding position in this exercise up to two minutes, as tolerated. Alternatively, you can hold the pose until a point of fatigue. If you just started doing this workout and you want to be sure your execution is right, check it out by lying flat with your face on the ground then do the same exercise. In this form you will have a better feel of your lower ab muscles assuring you that it is done properly.
There is one more excellent lower ab workout you should know about.. Begin by lying flat on the ground. You perform this workout by moving your legs to specifically target your lower ab muscles. The aim is to hold your ab muscles together during the entire exercise. As soon as you don't feel the strain in your abs, or if there is pain in your lower back, cease right away. To do this workout, put one leg on the floor while the other leg is placed in a bent position. The leg is fully extended. Hold the thigh muscle of your leg that's bent at a vertical position. Utilizing your lower ab muscles, move your leg on the way to the floor until your foot touches the ground. You can do this exercise to each of your legs. As you are able, you can also do both legs together. You will definitely feel the burn with this one! Always remember to perform this workout slowly and with full concentration. Focussing mindfully on the muscle contracting really does produce better, faster results. Do two to three sets of 10 to 15 reps each.
As you can see, there are several variations of exercises to specifically target the lower ab musculature. Focused and committed practice will indeed deliver the results you are seeking. Combine this strategy with a healthy eating program and you will rapidly move toward achieving your ideal abs.

Using an exercise ball for ab muscle

Using an exercise ball for ab muscles is just about the best decision you could potentially actually make. The main reason it would be one of the best conclusions you actually make is really because utilizing an exercise ball takes all the stress off the spine and puts all of the amount of resistance on your own stomach. The majority of people avoid using the exercise ball with regard to abdominal muscles as it's too cumbersome and also uses up too much room in their home. Without a doubt one thing, an exercise ball can be a necessity when you want to get ab muscles.
Advise for obtaining an exercise ball for washboard abs
Should you be considering on investing in an exercise ball for abs next you need to know how to decide what ball works right for you. The method is straightforward, you want to make sure the exercise ball is not too big and isn't too little for your physique size. The 2 most frequent size exercise balls are 55cm and 65cm, I actually in most cases obtain a 55cm exercise ball because you can do more with it and it is virtually perfect for any kind of body size.
One more hint for purchasing a workout ball is to not necessarily spend over our limits on one. They come in various sorts of materials plus some exercise ball say they will assist you to burn up a lot more body fat to get stomach muscles more rapidly, nevertheless the reality is an exercise ball for abs is merely an exercise ball. There's no difference between a standard exercise ball and an exercise ball for abs. They will vary in cost from around all the way up to 0, therefore ensure you don't overspend since it could get tempting.
3 excellent exercises while using exercise ball
Abdominal crunches on the exercise ball
Support the body on a stability ball by finding your stability point for carrying out a crunch motion (the lower back will be on top of the ball). And then simply just crunch your own torso upwards while maintaining your fingers around the sides on your head, chin up, and feet planted flat on the ground. Try to retain the top of the crunch for 2 seconds whilst powerfully exhaling and also retaining a strong contraction with the abdominal muscles. To help to make this specific exercise more challenging, you'll be able to shift your arms directly out behind the head. For more advanced trainers, you can hold a medicine ball or weight out behind top of your head whilst completing the crunch . The inclusion of medicine ball in the workout will add more resistance to the exercise so that it is more efficient.
Stability ball plank hold
Stability ball plank holds resemble floor planks, but the lack of stability element of the ball will make this exercise a lot more tough to your stomach muscles and core compared to regular floor planks. To perform stability ball planks holds, place yourself on your own toes and with the forearms on the top of your stability ball. Take care if you have certainly not attempted this before as it requires a substantial amount of balance. Hold the plank position on the stability ball as you make small 1-inch motions forward and backward in every direction with your elbows in making this approach all the more challenging. Try and maintain this for 60-90 seconds. Super-studs can easily try for more than ninety seconds hold time on this 1.
Advanced leg lift crunch
In the advanced leg lift crunch you'll set your body up exactly like you might when performing the abdominal crunches, except for this kind of exercise you will elevate one leg off the floor as well as bring it toward your upper body while at exactly the same time you are doing a normal crunch. Exactly what this exercise really does is targets your lower and upper abdominal muscles while also focusing on the many stabilizer muscles. This exercise is a little a lot more advanced and so i would not begin with that one. This is having said that one of the best workouts that you can do on the exercise ball for abs.
If you would like some great six pack secrets and techniques then look at Exercise ball Abs where you'll discover a variety of excellent workout routines and also dieting tips and hints.
Repetition for using the exercise ball for abs
If you ask me it is up to the individual making use of exercise ball in determining how many repetitions they can do and want to do. I tend not to set a quantity since most individuals when they may not be tired won't move past that number as their brain tells them not to. And so precisely what I like to do is perform a certain amount of mins for the exercise ball. When I first began making use of this exercise ball my stabilizer muscles were genuinely lousy therefore i had to work out them slowly, and so i started out using just 10 minutes of common ab crunches on the exercise ball. Since I have more advanced and have used the exercise ball for ab muscles for approximately 5 months straight I aim to complete a minimum of twenty or so minutes of more advanced routines and I perform these five times each week. I love the exercise ball and that is why I do it a lot more than every other device when it comes to my stomach.
Alternative great purposes of the exercise ball
One more great use for the exercise ball is if you don't have the space or perhaps the revenue to acquire a bench to workout your chest. An advantage of a great exercise ball is always that you can use it to perform the bench press and the ball will not explode. While using exercise ball to perform a bench press is extremely good since you are making use of your stabilizer muscles again and you also obtain a far better range of motion compared to you would on a regular bench.
Should you be yoga exercise or perhaps Pilates fan then you'll love the exercise ball too. In yoga and Pilates they teach you to stand tall and keep your muscles long and firm, and also the exercise ball you need to keep your muscle groups firm. It is possible to execute a complete Pilates workout while sitting when in front of the T.V. seeing your favorite show, so there's no reason you cannot perform a good exercise routine should you own an exercise ball.













Preston Torres is a fully qualified gym instructor. If you enjoyed this articleyou can find more info tips and advice by visiting his blog Exerciseballabs.com

Quattro protein blend

Coming in January 2011, Reflex Nutrition’s most hardcore muscle building supplement in our 15 year history. Designed to outperform all other muscle building formula it is The product for people wanting to pack on mass fast. It is the only product to contain the exclusive Quattro protein blend with every single batch lab tested for protein content.
55g of Quattro® time-release protein powder
Arguably the most sophisticated protein blend in existence that you won’t find in any other product. Quattro® is unique to one stop XTREME, exclusively from Reflex Nutrition. It consists of three different types of whey protein in conjunction with pure undenatured micellar casein. Four of the best.
Contains organic & low GI sources of carbohydrates
The primary carbohydrate content of one stop XTREME is provided by a unique complex of organic oats and barley with naturally occurring vitamins, minerals and dietary fibre. Added to this is the designer low GI carbohydrate trehalose; this provides your body with a very stable long lasting form of carbohydrate that will help prevent gains in fat whilst also providing the increased energy that is needed to fuel intense training sessions.
Contains an added 3,000mg** of mTOR anabolic L-leucine
Of all the essential amino acids the branched-chain amino acid L-leucine is the most potent. L-leucine is scientifically proven(1) for its ability to initiate biological signaling via mTOR (mammalian target of rapamycin) - in simple terms it can trigger increased protein synthesis when combined with whey hydrolysate and carbohydrate taken after resistance exercise.
Every 145g serving provides a huge 10,500mg dose of BCAA’s
Because one stop XTREME contains such a potent complex of whey peptides and whey fractions it therefore contains naturally high levels of branched-chain amino acids. Just one serving provides 10,500mg of BCAA’s. Branched-chain amino acids are scientifically proven to increase protein synthesis, increase workout capacity and aid in recovery.
5,000mg** of patent process Creapure® creatine monohydrate
Nearly all of the scientific studies(2) relating to increased muscular strength, increased power, increased endurance and increased lean body mass have one thing in common. They all used Creapure® creatine monohydrate. That is because Creapure® is recognised as the best quality creatine monohydrate available today, providing a patented solution to your strength and growth goals. Whilst other supplements contain different forms of creatine like creatine ethyl ester (CEE), none of these other forms have ever been proven to outperform Creapure® creatine monohydrate.
Research proven levels of beta-alanine
The harder, more intensely you train, the greater performance and results. However, with intense training comes lactic acid, ammonia and acidity build up. Beta-alanine is a precursor to carnosine which helps to buffer acidity/pH changes within muscle tissue. Scientific studies(3) have proven that beta-alanine decreases fatigue in athletes and increases total muscular output. Industry leading doses of 1,800mg beta-alanine are found in just 1 serving of one stop XTREME.
10,000mg of the most biologically available form of glutamine
10g of glutamine peptide, a potent source of glutamine, which is credited with anti-catabolic and immune support. Glutamine peptides are absorbed by the body more easily than normal L-glutamine. This is especially important in an all-in-one formula where protein and other amino acids will compete for absorption.
Contains a full compliment of vitamins
100% of the RDA of vitamins which makes it unique in the all-in-one market.
Strength-boosting magnesium with testosterone-supporting zinc and avena sativa
one stop XTREME contains zinc monomethionine, the highest known quality form of zinc. This is instead of the cheaper, less easily absorbed zinc oxide. Avena sativa is included to support healthy testosterone levels. Magnesium, in the high quality form of magnesium citrate (instead of magnesium oxide) is included in the formula to help boost strength and energy production.
Contains stable probiotics, digestive enzymes and a bioavailability enhancer
LactoSpore® probiotics are added for gut health and Digezyme® digestive enzyme complex is added to help the body digest these performance ingredients more efficiently. Also included is BioPerine® a patented and natural bioavailability enhancer to ensure your body gets maximum absorption of the nutrients contained in one stop XTREME.