Interesting stuff

Thursday, December 6, 2007

Flat tummy with these best Abs exercises

One thing we all want -- a slim midsection.
"One of the biggest misconceptions people have is the belief that they need to work five or six days a week to get their abs looking good. They also think they have to perform 15 sets. In reality, the muscles are like any other muscle group that needs to recover from any type of workout in order to make progress. Your abs workout shouldn't take you more than 12 minutes, three days a week."
In addition to working the abs, Raphael from eDiet stresses the importance of and regular cardio exercise. Before you can achieve a flat stomach, you need to reduce overall body fat.


1. Bicycle Maneuver
Starting Position:
 Lie on a mat with your lower back in a comfortable position.
 Put your hands on either side of your head by your ears.
 Bring your knees up to about a 45-degree angle.
Movement:
 Slowly go through a bicycle pedalling motion alternating your left elbow to your right knee, then your right elbow to your left knee.
Key Points:
 This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
 Do not pull on your head and neck during this exercise.
 The lower to the ground your legs bicycle, the harder your abs have to work.

2. Abs Crunch
Starting Position:
 Lie on a mat on your back.
 Make sure that your lower back is relaxed against the mat during this exercise.
 Bend your knees until your legs are at a 45-degree angle.
 Keep both feet on the floor.
 Place both hands behind your head.
Movement:
 Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.
 Slowly return to the starting position, stopping just short of your head touching the floor.
Key Points:
 Exhale as you contract the abs.
 Inhale while returning to the starting position.
 Keep your eyes focused on the ceiling to avoid pulling with your neck.
 Your hands should not be used to lift the head or assist in the movement.

3. Reverse Abs Curl
Starting Position:
 Lie on the floor with your back relaxed and your hands on the floor by your hips.
 Keep the upper back pressed into the floor throughout the exercise.
Movement:
 Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your hips.
 Inhale while returning to the starting position.


4. Double Crunch
Starting Position:
 Lie on the floor face up.
 Bend your knees until your legs are at a 45-degree angle with both feet on the floor.
 Your back should be comfortably relaxed on the floor.
 Place both hands behind your head.
Movement:
 Contracting your abdominals, raise your head and legs off the floor toward one another.
 Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.
Key Points:
 Exhale while raising up.
 Inhale while returning to the starting position.
 Keep your eyes on the ceiling to avoid pulling with your neck.
 Your hands should not be used to lift the head or assist in the movement.


5. Cable Kneeling Rope Crunch
Starting Position:
 On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.
Movement:
 Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.
 Slowly return to the starting position, stopping just short of the weight stack touching.
 You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side.

Key Points:
 Exhale as you lift the weight.
 Inhale while returning to the starting position.

6. Machine Hanging Knee Raise (should use spotter or have someone watch you)
Starting Position:
 Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.
Movement:
 Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.

7. Fit ball Advanced Reverse Crunch (not for those with back injuries)
Starting Position:
 Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home.
 Bring your legs up until your hips and knees are each at a 90-degree angle.
Movement:
 Contracting the abdominals, curl your legs up toward your body.
 Slowly return to the starting position.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Lower your legs only as far as you can while maintaining control.

8. Lying Bent Knee Leg Lift (care needed for those with back injuries)
Starting Position:
 Lie on your back with your feet on the floor and knees slightly bent.
 Place your hands under your head for comfort, not support.
Movement:
 Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor.
 Slowly return to the starting position, stopping just short of the feet touching the floor.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Your back should remain comfortably against the floor during the entire motion.
 Avoid this exercise if you have any back conditions.
 Eliminate this exercise if you experience any discomfort.

9. Machine Angled Leg Raise
Starting Position:
 Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar.
 Movement:
 Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals.
 Slowly return to the starting position, stopping when the hips are almost fully extended.
 Alternate side to side to complete the set.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Keep the upper body stationary throughout the exercise.

10. Incline Bench Leg Raises (care needed for those with back injuries)
Starting Position:
 Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.
Movement:
 Contracting the lower abs, raise your legs up until your hips form a 90-degree angle.
 Slowly return to the starting position, stopping just short of your legs touching the bench.
Key Points:
 Exhale while lifting your legs.
 Inhale while returning to the starting position.
 Point your chin toward the ceiling to avoid using your upper body.
 To increase the difficulty, cross your arms over your chest.

My personal experience:
Being a female myself, I find the followings are useful and practical and most importantly effective in tightening the abs within a short period of time.
1. Bicycle Maneuver. This is very simple and encouraging. In order to increase its difficulties, try to bring your body up higher each time when trying to touch your elbows to the opposite sides of your knees.
2. Abs Crunch.
3.Reverse Abs Curl whether on an inclined bench or on a mat. You can alternate the workout and I personally find it very effective to tone up lower abdomen.
4. Machine Angled Leg Raise on a Roman Chair.

You can choose any 3 combinations of the 4 choices above for each workout session.12 to 15 repetitions for 3 to 4 sets of each exercise. Again, from my experience, you can try to work out your abs on days when you do your cardio exercise.

Combining abs exercises with your main muscles groups strength training (chest, shoulders, lower body muscle groups) are too tiring and discouraging sometimes. By working out your major muscle groups, you are indirectly strengthening your core too.

Tuesday, December 4, 2007

Endermologie (LPG Cellu M6)

What is cellulite
Cellulite only happen to females, again it shows how lucky you men are.
Cellulite results from a build-up of fat in the adipocytes (subcutaneous fat c ells) and the retention of water surrounding the areas. As the adipocytes continue to grow, the envelopes containing them lose their shape and pull on their cutaneous anchoring points, giving the skin the so called ‘orange peel’ appearance.
Blood circulation is reduced causing stagnation of the metabolic waste, nutritional impoverishment and congestion of the connective tissue. It causes the connective tissue to lose its elasticity and becoming fibrous. Exercises and stringent dieting will not help in getting rid of cellulite. It will only help in preventing new cellulite from forming and not eliminate the existing ones.

Cure to Cellulite
The LPG technology or endermologie, which has been in use for more than 2 decades, enables the cellulite to be less visible and many patients are satisfied with the results as many of them have cellulite free thighs and/or buttocks after a course of 15 sessions, 2 to 3 sessions per week.
The technology reharmonise the connective tissue and increase both blood and lymph circulation, therefore promoting the elimination of metabolic waste.
Results: A slimmer, more contoured and smoother firmer skin. Inch loss is for sure, some people even experience weight reduction.

Additional benefits: Relaxing and increase blood circulation similar to a body massage, no products being applied and therefore suitable for people with sensitive skins. Complements laser lipolisis, laser sculpt procedures.

Duration: 45 to 50 minutes at the rate of 2 to 3 sessions per week.
Patients will be required to wear a LPG bodywear (RM90 to RM100 each) and are advised to purchase one for personal hygiene sake.

Price range: RM300 to 500 per session

My personal experience: I find that endermologie (usually known as M6) is the best treatment for cellulite as well as for inch loss (non-invasive technique). It is very comfortable and relaxing. Its benefits can be felt immediately even after one session. Pants or skirts appeared to be looser. Trust me!!! One session can actually tell it all!!!!

Monday, December 3, 2007

Laserlipolisis (Laser Sculpt)

The latest non-invasive technology for removing excess fat deposits of specific areas of body. Areas targeted upon are tummy (above or below the navel), arms (usually called bye bye arms due to its flabbiness), excess fats bulging out above the bra line, inner and outer thighs. This procedure is suitable for both men and women.
The membrane of the fat cells are broken down using its special laser system and will be eliminated by the body in its most natural manner.
Benefits:
· Suitable to treat areas where patients are not ideal candidates for liposuction.
· No down time. After the procedure, one can resumes normal activities even thought vigorous exercise is not advised.
· No bruising or excessive blood loss.
· Immediate inch loss from the day of the procedure with the slight aspiration of the fats melted.
Duration
The whole procedure takes approximately 2 to 3 hours.
Pre procedure
· Avoid smoking or drinking the day of the procedure.
· Any medical history to be given to the doctor.
Post procedure
· Advised to wear a medical compression garment (costs around RM200 to RM400) to promote recovery. It will help to reduce swelling if any.
· Avoid vigorous exercise for 4 days to 1 week depending on areas treated. Vigorous massages to be avoided up to 2 weeks.
· Buy additional water resistant plasters to be changed after showers.
· Suggest to do endermologie twice a week after the procedure to further firm and tighten the skin.
Cost of the procedure: RM4,000 to RM5,000 per area depending on the number of areas being treated
My personal experience
I have my fats on the outer thighs (known as the saddle bags) laser sculpted 2 years ago at Biogenesis Clinique. I am one of the first few early birds as being me, I am always looking for new and fast procedures to lose the tiny bit of fats bulging out here and there.

I was required to fill up a form informing the doctor of my current health condition as well as any allergy to medication. My thighs were being photographed as well as being measured. I was then required to change into a disposable gown and being led to a clean room. In side the room, the doctor plus a medical assistant were already prepared to laser sculpt me. I was given an IV sedation. However, I was awake during the whole procedure even thought I can’t feel the pain as the areas have been injected with local anesthetic. During the procedure, the doctor was communicating to me as well as assuring me that the procedure was fine.
The procedure took around 2 hours. I was asked to wear a medical compression garment (shorts) for at least 2 to 4 weeks for 6 to 8 hours a day. I was also asked to buy some water resistant plasters to be changed after each shower for 2 days.
My results are as follows:
Immediately after the procedure
Slight swelling due to the solutions being injected. Some liquid can been seen oozing out the tiny nick doctor made. However, no pain is felt.
1st to 2nd day
Swelling subsided tremendously. My outer thighs seemed to be smaller than before. Liquid stopped oozing out on the 2nd day.
1st week
Measured. One inch loss for both thighs. NO changes in weight.
2nd week
Measured. Additional half inch reduction is observed for both thighs.
1st month
Measured. Total of 2 inches lost for both thighs compared to before.
3rd month
Measured. Total of 1.5 inch lost for each thigh.

Verdict
Will for sure recommend this procedure for those who have tried all kinds of slimming treatments offered or available (like myself of course). And Laser Sculpt is suitable for people who does not have the time to visit slimming centres weekly or twice weekly.
At the end of the day, the total costs of the slimming course will definitely exceed the cost of one laser sculpt procedure. Furthermore, the laser sculpt will give the inch loss result expected from the clients.