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Toning Your Abs - Common Exercising Myths

1. The 'Chew Then Crunch' Myth

Crunches are good exercises for toning the abs and stomach if done properly and combined with a low fat diet. However many people think they can continue to eat what they want and end their day with 100 crunches to "work off" all the bad stuff they put in their body throughout the day.

If you're not lowering your fat intake by watching what you eat, it doesn't matter how many exercises and crunches you perform. Not only will you see zero results, but you may actually see your stomach increase in size!

This is because you're building muscle underneath the existing fat. We all have flat stomachs, it's just that some have layers and layers of fat on top of that muscle we must get rid of first.

You've got to work off that existing fat first by training and toning your abs and stomach area.

I had this problem when I first started exercising. I didn't lower my caloric or fat intake much but I started doing crunches. For three months straight I did my 8-minute ab routine like clockwork. I couldn't understand why I wasn't seeing results. In fact, my stomach started protruding even more.

Well after doing lots of reading I discovered that I was going to also change my diet if I was going to see the results I wanted.

2. The Numbers Myth

Twenty-five good, quality crunches are much better than 250 half-done crunches. Many people just want to get it over with so they lie down and do as many fast crunches as they can while lacking in quality.

The best thing to do is perform 4 sets of 20-25 solid crunches while resting 90 seconds in between each set. That is a much more effective way of training your abs than 250 lackluster crunches in a row.

3. The Spot Toning Myth

This is the one that frustrates me. I have always been very thin and recently started gaining weight in my hips and thigh area. I welcomed the added pounds because it gave me a curvier figure. Unfortunately it also left we with a slightly flabby stomach.

I wanted to keep the hips and thighs but lose the stomach so I started exercising my stomach and abs by doing pilates and crunches.

Well, I didn't see any results. I discovered through reading that you can't just spot tone because if you only focus on one area (ie. your tummy), you won't raise your metabolism enough to burn that extra belly fat. So the key to flattening your stomach area is to increase your body's metabolism so it can effectively get rid of those layers of excess tummy fat.

A total body exercise is the key to slimming your waistline.

4. The Six pack Myth

Whether you're a man or woman, we'd all love to have that solid six pack to show off when we're at the pool right? Well, what most people don't realize is that solid abs don't start in the gym, they start in the kitchen. If your body contains a lot of fat, your abs won't show no matter how much you exercise.

Your first goal should be to lose that fat, and it starts with your diet. Decrease the amount of fat and calories you consume and increase the amount of protein. Protein is an absolute necessity for ridding fat and building muscle.

5. The running Myth

Did you know that running does very little when it comes to toning your stomach? This is because it can cause your pelvis to pull forward and arching of your lower back.

Don't get me wrong, running is good for you and can burn a lot of calories, but if you aren't doing any other stomach toning exercises in conjunction with running you'll see little if any results.

Conclusion

Hopefully you've learned that flattening your stomach is not about doing 100 crunches per day. It's about total body fitness and changing your overall diet.

Want to Reprint This Article?

You are welcome to reprint this article as long as the text remains unchanged and you include the "Author Bio" statement below.

Lisa Irby is the author of http://www.flat-stomach-exercises.com, a site that encourages people to understand their bodies before they begin that ab workout.

posted by 14228 @ 10:32 PM 0 comments

The Prevalence of Type 2 Diabetes

type 2 diabetes (diabetes mellitus type 2) is commonly known as adult onset diabetes. Also known as non-insulin dependent diabetes and obesity related diabetes, it is characterized by the body's inability to properly utilize the sufficient insulin produced in the pancreas. This is called insulin resistance. Other characteristics include insulin deficiency and a condition known as hyperglycemia (excessive glucose in the blood).

The origin of type 2 diabetes is unknown at this time, but factors contributing to it's appearance are tied to diet, activity and hereditary tendencies. It may well be that a person is genetically disposed to developing type 2 diabetes. This type is more of a problem than type 1, but is somewhat easier to treat due to the non-dependency on insulin. However, as age increases, the production of natural insulin decreases and the condition moves into type 1 diabetes.

type 2 diabetes is widespread in the developed world with an increasing rate of occurrence in other countries and regions of the world. It is so prevalent that the CDC (Center for disease Control) has declared the increase an epidemic.

The onset of type 2 diabetes usually occurs in middle age and later stages of life. Noticeable symptoms include failure of wounds to heal, renal (kidney) failure, blindness and coronary heart disease in severe cases. For this reason, type 2 diabetes is somewhat more serious in nature although there is an equal rate of mortality in both types.

When it comes to type 2 diabetes, prevention is the key. The onset of type 2 diabetes can be stemmed or slowed by simple dietary restrictions, an exercise regimen and, sometimes, pharmaceutical therapy with metformin or acarbose in patients with a high probability of developing type 2 diabetes.

Diabetes type 2 is both progressive and chronic with no known cure. treatment of this condition has a dual purpose:
1.To reduce the mortality possibilities and stem the morbidity of the disease.
2.Sustain the quality of the patient's life.

The first is achieved by blood glucose monitoring while the second goal is attained through patient education and team work with knowledgeable medical professionals. It is held that an informed patient is a happy patient.

dietary management has a key role in not only preventing the onset of diabetes, but also managing it after it has manifested. Caloric content is found to be not so major a factor as what types of foods are taken in. After exhaustive studies, it was discovered that vegan diets and some natural spices (strangely enough, those found in apple pie) are beneficial.

While the origins of both types of diabetes are unknown, there are factors that contribute to the onset. These include, but are not limited to, morbid obesity, consumption of greasy or sugary foods, lack of activity and a general lackadaisical attitude toward ones health.

type 2 diabetes is known to be responsible for numerous maladies like heart attacks, strokes, blindness and paralysis. The health of the patient takes a noted downturn when diabetes rears it's ugly head.

Developing type 2 diabetes is not the end of the world, but speed is of the essence in diagnosis and treatment. If you notice any symptoms that you think may be diabetes related, consult a physician immediately.

learn more about type 2 Diabetes and diet menus at: http://www.diabetic-directory.com

Diabetic Diet

posted by 14228 @ 11:08 AM 0 comments