The Secret of a Six Pack

    I'm sure that probably 75% of the population in the United States has typed in the words "Six pack abs" into the Google search engine. What everyone is looking for is a great quick and easy solution to get the six-pack of their dreams. Their search leads them through a myriad of websites claiming to have found the secret for success. Instant abs in three weeks!!! What these websites fail to acknowledge though is that it will not take just three weeks to get the abs that you desire.

    Getting and maintaining a six pack is not easy. It requires a careful diet, daily exercise and isolation exercises, and a very low percentage of body fat. An estimate of the amount of body fat required to see abs is about 15 to 18% for women and 7 to 10% for men according to Miriam Nelson, strength training researcher at Tufts University. This is why six packs are more common among younger people (high school and college aged) because they have a higher metabolism so they can be less careful of what they eat when compared to someone who is in their forties.

    Getting a six pack for doing sit-up and crunches is also another fitness myth that has been proven ineffective. Crunches are not a way to carve out your abs, crunches help build your abs muscles but they do not help burn any body fat. Burning calories is much more important than doing crunches. Even if you spend hours and hours in the gym or at home working your abs by doing crunches or any other type of exercise the work put in will be obscured by your body fat. So to everyone trying to get a toned physique remember that burning calories and fat is just as or even more important than building strength.

The Benefits of Body Weight Exercises

    There are multiple benefits to body-weight exercises. First off you do not need a gym and expensive fitness equipment to partake in strength training. With bodyweight exercises there are a great variety of exercises that can work multiple muscles at once. Since multiple muscles are being worked you are building more muscle with less exercises which means less time spent working out. Typically when you are lifting weight you are isolating muscles, for example the one of the most popular exercises using dumbbells is the dumbbell curl an exercise focusing on the biceps. This exercise is inferior to pull-ups or inverted/horizontal pull-ups which work the biceps, forearms, and several muscles in your back. Using isolation exercises are common in the gym among many lifters (one reason why you might not see results after weeks of lifting).

    If we look at another very popular lifting exercise we can also see its differences with a bodyweight counterpart. The push-up is one of the first abandoned exercises to the bench press which is arguably the most popular lift that can be seen in a gym. When you are performing a push-up you are lifting 60-65% of your bodyweight. So if you weigh 150 pounds you are lifting 90-97 pounds. Push-ups are also safer then bench-pressing because it does not stress your shoulder joints by putting excess weight on them. There are also multiple variations to push-ups for example to make the exercise more of a challenge elevate your feet on a bench. For some examples of more push-up variations check out this link http://www.menshealth.com/mhlists/pushup-variations/index.php. If you want to increase resistance on your push-ups just wrap a resistance band around your body so if tightens when you push upwards.

    Since as I discussed earlier bodyweight exercises are a multi-joint exercise they are better for fat loss than isolation weight lifting. Because more muscles are being worked per exercise you will end up burning more calories. Again this is another example of the efficiency of bodyweight exercises; you will end up burning more calories for less time.

    Bodyweight exercises are good for both men and women. Men will still gain muscle while at the same time not get overly large if they do not that type of build. Bodyweight exercises will give you an athletic toned look. Perfect for women also who are frequently worried about gaining too much muscle during strength training.

    However if you are looking to gain some serious muscle while it might be hard on your joint you need to look into weight training where it is easier to increase the resistance.

Jump Up and Down

    One of the fitness industry's most effective tools has been around for years and is a favorite of boxers. Here's a hint of what it is, it's made out of a rope and it has two handles attached to it. If you guessed a jump-rope give yourself a pat on the back.
    Using a jump-rope is one of the most effective cardiovascular workouts burning up to 1000 calories per hour. It tones muscle in the entire body and it is extremely easy to use. All you need is a jump-rope (costs between 10-20 dollars) and a pair of sneakers with good cushioning in them. I recommend using tennis sneakers because they are designed for a similar type of movement. Using a jump-rope is great because you will not need to leave your house for an extended period of time and you can jump in front of a television or while listening to music if you get bored.
    Jumping rope is a different type of movement then you might be used to so I would recommend to start jumping for smaller periods of time and then slowly work your way up to 30 min -- 1 hr.
    Make sure while you are using a jump rope that you only jump one time per swing. When you get proficient enough at this start learning more difficult jumps like jumping on one leg, jumping from side to side.
    While you are jumping try to jump on a softer surface that is preferably not concrete, it will put more stress on your knees.

America's Challenge

    Obesity plays a huge role in America's desire for a fit and healthy population. According to the CDC (center for disease control) almost 30% of the population in the United States are obese. that means around 70 million people of our population are obese. (Obesity is defined by a body mass index of over 30). With the innovations in our technology movement isn't required as much in our society as compared to a couple hundred years earlier.
    There are a couple very dangerous consequences from obesity. Obesity helps develop high blood pressure, type 2 diabetes, heart disease, and the list goes on and on. The sad thing about all of this, is that even with all the talk about a healthier nation, even with shows like the biggest loser, our population is still extremely overweight and sick from it. 
    Living a healthier life is not as hard as people make it out to be. It is all about making subtle changed to your daily routine. For example, instead of rushing to Dunkin Doughnuts in the morning and grabbing a few breakfast sandwiches or doughnuts, wake up a half an our earlier and eat some Fiber One cereal (or something like it). Instead of taking the elevator up to your floor take the stairs everyday. Try to stay moving throughout the work day, stand and walk around while you are on the phone.
    On of the easiest ways to lose weight or maintain your weight is to partake in the 10,000 steps per day challenge. Go out and buy a pedometer, or if you have a smartphone download a pedometer app. Then log you steps for one day and look at the results. Try and work on increasing that number by 500 every few days or week. There are a few easy ways to increase your step number.

1. Walk your dog
2. take a walk with family members or a friend
3. use the stairs
4. walk to close places rather than driving

    The other part of losing weight is nutrition. Try to eliminate excess fats, salt and sugar from your diet. eat smaller meals more regularly (5 to 6 SMALL meals per day). Dieting is a test of self control and determination, if you have one weak moment and then reward yourself with a greasy cheeseburger that will lead to a craving for another burger.
    America's disease has already been diagnosed and the treatments have already been laid out on the table. All it takes now is some determination and self control.