Friday, December 21, 2007
Wednesday, October 10, 2007
Fitness Ball Exercises: Swiss Ball
http://www.askmen.com/sports/fitness_top_ten/36_fitness_list.html
Abdominal Training
Abdominal Training
Discover the Secrets for Training
Your Abs to Get That Rock-Hard 6-Pack
http://www.personalpowertraining.net/abdominal_training.htm
It’s the million-dollar question: How can I get a flat stomach, washboard abs, and a 6-pack in my midsection?
Finally, I will unlock the secret to training your abdominals so you can know, once and for all, what it takes to achieve a rock-hard midsection that everyone at the beach will admire. The answers to all your questions are finally revealed in this Ab Training Secrets manual. These are the nuts-and-bolts facts about training your abdominal muscles correctly to achieve the hard, sculpted look you want.
Let’s start with basic anatomy.
Before we even begin discussing how to train your ab muscles, you first have to understand some basic anatomy.
Inner Core/Transverse Abdominals
Chances are you’ve heard tons of hype about your core. Don’t get me wrong — this underlying musculature is extremely important, so much so that if your core does not function correctly, you most likely will never achieve great abdominals. The inner unit (core) consists of many small muscles, but the most important ones are the transverse abdominals (TVA). Your TVA acts like a girdle, or belt, keeping your body stable when external forces are placed on it. The TVA works as a stabilizer for the internal organs, in a girdle-like fashion. The TVA also acts to stabilize the back through the thoracolumbar (spinal) fascia.
Internal and External Obliques
Next are the internal and external oblique muscles, which wrap around the body for protection, allowing you to freely twist and rotate your spine. When it comes to spinal rotation, the obliques are the body’s most important muscles. The internal and external obliques work as trunk rotators and flexors. For example, when the torso is turned to the right, the external oblique on the left side works synergistically with the right internal oblique; and vice versa for leftward rotation of the torso. The internal and external obliques assist the rectus abdominus to flex the abdominals as they simultaneously contract to flex the torso.
Rectus Abdominus
The rectus abdominus is actually an 8-pack of muscles that is separated and innervated into the upper and lower abdominals. Modern research indicates that the upper abdominals are innervated starting above the belly button, while the lower abdominals are innervated by a different set of nerve fibers, making these two completely different muscles, as opposed to the old belief that both sets of abs belong to one muscle. The rectus abdominals primarily flex the torso, but they also work as a shield to protect the internal organs from outside forces, such as getting hit. In the event of an external trauma, the rectus abdominus braces the body and protects the organs from damage. These are the muscles that, when fit, give a person a great-looking midsection — the proverbial 6-pack.
This sums up the simple anatomy of the abdominal muscles. To properly work the abs, the whole body must function correctly — you cannot just focus on the rectus abdominals to obtain the beautiful washboard abs you want.
There is NO shortcut to a killer 6-pack.
I know, I know . . . let’s cut to the chase. Just tell me how I can get rid of the beer belly to achieve that awesome midsection, a killer 6-pack — more correctly known as an 8-pack.
Simple answer? Begin by dumping your other 6-pack, the one in your fridge. Really. Even the so-called “light” stuff.
You say you want a real answer. Then let’s cut the BS. You will never see tight abdominal muscles if you have too much fat on your body. And there is no abdominal exercise on the planet that will remove the fat from your midsection, exclusively. “Sport reducing” is a myth. It is impossible to perform any single exercise or set of exercises to lose fat from one specific area of your body. The only way to lose fat from one specific area of the body is to cut it off surgically — in other words, go have some liposuction.
So how many crunches is it going to take to get great abs?
Hello? Hel-loooo!!! You’re NOT LISTENING. So we’ll go through it again.
Abdominal exercise don’t get rid of the fat around your midsection. The only way to get rid of fat at your abs is to get rid of fat on your whole body — and to do that, you must perform proper weight training and regular cardiovascular exercise, as well as eat a healthy, nutritious diet that works for you and your lifestyle. We’ll go into these in more detail later, but let me reiterate one point: There is no such thing as spot reducing. You can exercise until you turn blue in the face — I don’t care if you do 1,000 crunches — there is no such thing as spot reducing a certain area with a particular exercise. You must burn the fat from all areas of your body — and studies show that weight training is the most efficient method of burning fat. Combine it with cardio training and a proper diet to see huge successes in shedding those calories and fat to get a lean, rock-hard abdominal region.
Weight Training
To burn the most fat and shed the most calories through weight training, you must perform many free-weight exercises that will elevate your body temperature. This alone will shed fat and calories. To learn which are the most effective exercises for getting ripped abdominal muscles, click HERE.
Cardiovascular Training
Aerobics vs. anaerobic cardiovascular training. Which is which, and which is more important?
Anaerobic exercise is of much higher intensity than aerobic work, using up oxygen more quickly than the body can replenish it in the working muscles. Anaerobic literally means “without oxygen.” Anaerobic exercise is necessarily done in short blasts because it causes the body to build up a significant oxygen debt that forces you to quickly end the exercise session. Anaerobic exercise burns up glycogen (muscle sugar) to supply its energy needs. Short bursts of all-out effort, such as sprinting or weightlifting, are examples of anaerobic activities.
Moving the most body parts at the highest intensity possible burns the most calories and ultimately sheds the most fat to turn those abdominals into a rock-hard 8-pack. This means it’s important to do more anaerobic training than aerobic exercise. Shorter bursts at a higher intensity sheds way more calories and fat than working at a longer, steadier pace. To learn more about how weight training works for weight loss, click HERE.
However, cardio exercise is essential to the weight-loss process. Performing aerobic exercise will get you better conditioned as well as accelerate the fat burning. There are no two ways around the fact that the higher the intensity at which you perform any exercise, the more calories you burn.
Regardless of your conditioning or how long you’ve been training, cardio should be performed for no longer than 20 to 30 minutes at a time. But just because it’s only 30 minutes — and not an hour — doesn’t mean you shouldn’t push yourself hard for those 30 minutes!
Proper Nutrition
Proper nutrition is one of the most complicated subjects when it comes to getting fit and healthy, and I’ll tell you why. Nutrition is a science. Your body is a complicated, unique structure, and many of us forget that we are unique and vary in so many ways. This includes which specific foods we should eat — determining which ones will function with our personal metabolism to keep us super-lean year-round. Because everyone is different, there is no single diet that will work for everybody.
Discovering which foods your body needs to function optimally so you can be and stay lean year-round is simple, when you know the right things to look for. Click HERE to learn more about proper nutrition for your particular metabolic type.
Fighting Bacteria
One last important consideration when putting together your weight-loss regimen has to do with your level of bacteria. It’s possible that your body has too many unfriendly bacteria, or yeast overgrowth. The scientific name for this is candida ablicias. This problem afflicts most people without their even being aware of it. Candida, or yeast overgrowth, causes the intestines to become inflamed, which in turn shuts off the overlying muscles (your abdominals). Bottom line? If your abdominal muscles don’t work, you won’t ever achieve great looking abs.
Typical symptoms of bacterial overgrowth include yeast infections, athlete’s foot, dandruff, bloating, cramping, and excessive gassiness. There are good products you can buy to help you fight these bacteria and get your internal environment functioning properly. To learn more or purchase these products, click HERE.
Is there a specific order in which I should train my abdominal muscles?
It is extremely important to develop all of the abdominals, especially the lower abs, which in most cases haven’t been used in a very long time. Underactivity of the lower abs is why many women (and men) have that nice pouch hanging out below their belly buttons. When strengthening the abdominals, you should always begin first with the lower abs, followed by the oblique muscles (sides), and finishing with the upper abs. Like all muscles, the abdominals should be strengthened over their full range of motion (unless there is a limitation due to injury or other factors). Core work is very important, as well, to enable your abdominal muscles to function correctly.
Which is the best exercise for training my abdominals?
The human body is remarkably adaptable and will easily acclimate to the demands of any given exercise. In order to see measurable and consistent results from your exercise regimen, the muscles — including the abdominals — continually need different stimulus. Therefore, there is no “best” exercise that will specifically work the abdominal muscles. The main point of ab training is to twist and flex the abs in a way that targets all the different abdominal muscles.
Lower Abdominals
Internal and External Obliques
Upper Abdominals
Core Abdominal Training (Transverse Abdoninus)
What about side bends — will they help tighten my abs and remove my love handles?
AAAARRGGGGHHHH!!! How many times do we have to go through this? There is no such thing as spot reducing, unless you’re talking stains — and in that case, I’d refer you to the Queen of Clean. No. Side bends will not reduce your love handles; in fact, they can actually make your oblique muscles bigger. Think about it. When you lift weight to target any given muscle, the muscle responds by getting bigger. This means exercises targeting your obliques (side muscles) will make your sides bigger. Exercise, proper diet, and a regular cardio routine will help you lose the fat from your sides.
One thing about side bends — they can be beneficial to strengthen up your oblique muscles, thereby strengthening the whole body.
Which is the best regimen (sets, reps, and rest periods) to follow for an ab workout?
Abdominal muscles such as the rectus abdominals and internal and external obliques are mainly fast-twitch fibers. This means they work best when performing explosive movements. The body uses them for things like throwing, jumping, and sprinting.
Ab Exercise Regimen
l Use fewer reps (6 to 12 per set) and more weight.
s More reps is not better.
s When performing 6 to 12 reps, you maximize the benefits for developing larger abdominal muscles, defining them so you can see the abs better.
l Add more sets, not more reps.
s It is less beneficial to perform thousands of crunches in a row. Completing your sets, and adding more, if you desire, will work better every time than doing more reps in one long set.
l Add more weight, not more reps.
s The goal is for the abdominal muscles to hypertrophy (grow). This is best accomplished by using heavier weights and performing fewer reps.
l Rest for between 30 and 120 seconds to fully recover the muscle.
l fewer reps (6 or less) will develop greater abdominal strength — although this isn’t the best method for developing larger abdominals.
l Use perfect form for your training cycle.
Proper form when training the abdominal muscles is essential.
Good abdominal exercise includes proper training and form. You must always maintain good form throughout your training cycle. This means doing each exercise correctly while bearing as much weight as possible for the rep. The best way to ensure you are performing each exercise correctly is to hire a professional trainer. A secondary option is to buy a good-quality video. Abdominal Training would be a great choice.
If your psoas (hip flexors) are taking over the bulk of the work during your abdominal training, you typically have a faulty recruitment pattern which you need to correct in order to start achieving great-looking abs. It’s essential to asses you abdominal muscles to determine whether they are recruiting (turning on) in the right order. Your muscles are supposed to activate in a particular sequence. If they do not follow that sequence, your abdominals and other muscles are compensating, creating a faulty recruitment pattern that will overdevelop certain muscles and leave others undeveloped, making your physique less symmetrical.
Remember, though, it’s actually possible that you do not need to do focused ab work, so be careful before beginning any exercise program. I suggest finding a qualified professional who can suggest appropriate exercises to get your abdominal muscles working correctly. Quite often, I see people performing ab exercises incorrectly. And not infrequently, these individuals are working under the guidance of a personal trainer — albeit an extremely uninformed one! Make sure the person evaluating and/or training you is properly qualified, so that training your abs doesn’t actually worsen you posture or impede your results.
No matter what, make sure you do the exercises properly. Doing them incorrectly will cause far more harm than good. It is recommended that you receive at least a periodic assessment to see if your abdominal muscles are functioning correctly. To find a qualified Corrective Exercise Kinesiologist who can assess your abs and TVA, click HERE.
Don’t forget, though: Losing the fat is your quickest way to a tighter, slimmer waistline.
How often should I perform ab exercises?
Abdominal muscles are no different from other muscles in that they need rest, recover, and then build back up. You should work your abdominal muscles 3 to 4 times per week. Then, it’s a good idea to give them one to two days of complete rest. If you train your abs one day but they are still sore the next time you’ve scheduled to train them, skip the ab workout that day. Rest until they are no longer sore. You should never work out the muscle if it is sore. Allow it to fully recover before you blast your abdominal muscles again. The last thing you want to do is have your muscles inhibit (shut themselves off) because they’re experiencing pain when you try to use them because you have not allowed enough time for rest. Rest and wait until the soreness passes.
An alternate pattern would be to separate out each set of abdominal muscles. For example, you would work your lower abs on Monday, obliques on Tuesday, and upper abdominals on Wednesday. Following this pattern, you would rest each set of abdominal muscles for two days — so that on Thursday, you could work you lower abdominal muscles, beginning the cycle again.
Is it possible for me to do all these things and still not get great abs?
No. With proper exercise and diet, you can obtain these great results, although you must do the work and exercises correctly. For optimal results, hire a professional to ensure you are on the proper diet and the right exercise program for your body type. To achieve the best results and avoid injury, it is very important to consult with an expert.
You say you’ve tried all this before and still are not seeing results? It is possible that you are performing your ab exercises incorrectly or participating in an exercise program that’s not designed to get you hard, super-lean abdominals.
It’s also possible that you are following the wrong diet for your body. The diet that’s right for you should make you feel great, with lots of energy, and enable you to lose fat easily.
Your best bet is to consult with a professional who knows how to assess which of these factors could be holding you back. Once you begin doing things correctly and your body’s environment is on the right track, you will reap the benefits and obtain that lean, rock-hard 8-pack of abdominal muscles.
I hate doing ab exercises — is there any other way to work out my abdominal muscles?
Abdominal exercises aren’t always necessary when developing a slim, trim waistline. The major thing performing abdominal exercises will do is help build the muscles up, so that you can see them. However, you still can achieve a lean, nicely toned abdominal area without doing any specific abdominal exercises.
Any time you move, you generally activate your abdominals, so there are many other “non-ab” exercises that do work the abs. The rate and degree of activation depend entirely on the type, range, and length of the movement.
l Explosive sprinting, jumping, throwing, and kicking movements are great abdominal exercises.
l Yoga, Pilates, and belly dancing are great lighter activities that help develop strong abdominals. Any of these would be a great form of ab conditioning during pregnancy or for beginners.
l Any exercise using Swiss balls, balance and wobble boards, or any other form of balance stabilization equipment are great for working the abs.
l Sports that require a ton of abdominal control and strength are:
s Gymnastics
s Sprinting
s Wrestling
s Dancing
s Football
s Rugby
s Basketball
s Volleyball
s Golf
s Track and Field
Just about every sport that requires you to move explosively for short periods of time is a good form of ab exercise.
Is doing all this abdominal training good for the back?
Abdominal training can help correct back pain, but it also can contribute to back pain. Abdominal exercise is very important if you have a goal of achieving a 6-pack (or, more precisely, an 8‑pack) with your abdominals.
With regard to the back, though, working out the back extensors is a very important component of ab training. If you train only your abdominals without spending any time strengthening your back extensors, you will become out-of-balance and develop poor posture. Poor posture can lead to many injuries, aches, pains, and other difficulties down the road. Maintaining a proper balance between flexors and extensors throughout the whole body is extremely important.
How should I train my lower and upper back muscles in order to keep my whole back healthy, strong, and free from aches and pains?
Performing exercises like the prone cobra and the horse stance is vital for developing a strong, stable back and core musculature. Developing strong, stable lower back muscles is essential to ensure flexibility and movement throughout your entire body. Sure, it’s great if you can squat or deadlift 1,000 pounds, but if it hurts to bend over to brush your teeth, you’re facing some serious pain and problems.
Learning the elements of proper lifting is essential. You must train the strong, primary movers, as well as focus on the small postural muscles that are so often overlooked. Inattention to these muscles is one reason back pain is so prominent in today’s society.
Focus on stability exercises to strengthen your back muscles. Performing the horse stance complex as well as the prone cobra will benefit your back, as well as improving your squat and increasing the weight of your deadlift. In addition to the horse stance and prone cobra, exercises like squats and deadlifts are important for strengthening the back. For pictures and instructions about correctly performing the horse stance, prone cobra, and others click HERE.
Is there an ab machine I can buy that will work wonders for my midsection and get me a-6 pack?
Hmm . . . let’s see. I think we’ve established that spot reducing doesn’t work. But most machines target one only one muscle group. So, is there a miracle machine that will get you flat abs quickly?
No.
The best abdominal training tool available would probably be a Swiss ball, which allows you to work multiple muscle groups, including the abs. Other than that, no ab machine or gadget on the market can possibly promise you a quick fix, spot reduction, or flat abs in 7 days. I hate to break it to you, but if you ever bought one, you got hosed. Nothing will benefit you as much as performing daily exercise and increasing your functional movement.
You may already own some anti-gadgets that will work on your abs.
Don’t misunderstand me: abdominal machines can be of some benefit to your ab training, but nothing beats getting on the floor, or even better, on a Swiss ball or other balance stabilization tool. Such devices are designed to develop a full range of motion while training your abdominals.
Swiss Ball
The Swiss ball is an excellent piece of equipment with a wide array of functions. Use it in place of your regular chair; sitting on it all day will help you develop and maintain good posture, and it will burn 300 to 500 more calories than sitting in a regular chair. A Swiss ball also allows you to employ your natural curve on the ball to get a full range of motion for your abdominal muscles. The versatility of Swiss balls make them excellent for ab training, as well as for many other exercises which are great for burning more fat and calories. An added benefit is that while you’re performing any exercise on the Swiss ball, you are simultaneously strengthening your core. Swiss balls are required equipment for any gym or regular workout regimen — but be certain to buy a quality Swiss ball, and not one of the cheap one. PURCHASE a Swiss ball now.PURCHASE
Blood Pressure Cuff
A blood pressure cuff can be used for more than just measuring blood pressure. A blood pressure cuff with an extension cord is an excellent tool for assessing core and lower abdominal function. You may use this device as a biofeedback mechanism to see if you (or your client) are correctly activating your abdominals. For optimal abdominal training, invest in a blood pressure cuff today. Click HERE to learn more about using a blood pressure cuff to assess and correctly perform abdominal exercises. PURCHASE A BLOOD PRESSURE CUFF
So you’re saying all abdominal devices are bad?
Although you may see some results from the various ab devices on the market, these abdominal machines typically deliver nowhere near the results they promise. In fact, they actually often compromise your body’s mechanics and contribute to back pain and poor posture.
Muscle Stim Machines
You’ve heard that old phrase, “If it sounds too good to be true, it probably is.” Muscle stim machines are a case in point.
Let’s hook up electricity to our muscles, as we sit watching the big game while eating pizza and guzzling beer. The machine does nothing but stimulate the muscle in a nontraditional manner. Exercise works when your brain causes you to contract your muscles — not so with some electrical stimulating machine. Since the device causes your abdominal muscles to contract, work, or move minimally, the only benefit this machine may offer is in building a minimal amount of strength. Mostly, as you sit and do nothing — sorry — I mean, as you watch intelligent, informative programs on your television in the comfort of your own home, this device does nothing but make your fat jiggle. And, voila — the results are . . . nonexistent. Are we really surprised? This machine does nothing, in terms of spurring fat loss or muscle gain.
Certainly, it’s your choice whether or not to buy one — it’s a free country. Just know ahead of time that you will most likely be disappointed if you think you’re going to get awesome abs with this device.
Abdominal Roller Devices
One of the biggest selling points of the Ab Roller, and similar devices, is their promise to protect you from neck pain. There’s one small problem with that claim. If you neck fatigues while you’re exercising your abdominals, it means you have an imbalance in your flexor chain, meaning that you need to work on strengthening your neck. Bottom line? You don’t want to buy a device that promises to hold your head up. Rather, you want to strengthen your neck by performing crunches, stopping when your neck fatigues. As time goes on, your neck will get stronger, as will all of your ab muscles, and you will be much better off than you would by purchasing or using this machine.
If your goal is to trick yourself into thinking you’re training your abs as you continue to weaken and destabilize your neck, buy this machine and work it, baby. Down the road, you can also look forward to making bad posture, aches, and pains your friends as a result of improperly training on this device.
Stop making the manufacturers of these machines — and their ad companies — rich!
Ads for these machines work because they tell you what you want to hear: there’s a shortcut around putting in the work and changing your eating. They appeal to your emotions, and you allow yourself to believe them. The makers of these machines know that — it’s why they pay those ad companies big bucks!
The truth is that no abdominal machine or gadget will ever get you a ripped abdominal region. The fairy tale promise will always beckon — and even after reading this, you may decide to purchase one of these abdominal devices in the pursuit of awesome abs. Obviously, I can’t stop you. Just go in with open eyes, knowing that even if one of these ab machines does get you great results, you are likely sacrificing your posture and health for some very short-term results.
Ab machine claims and descriptions. . . some with review and commentary by Popular Mechanics magazine. Decide for yourself!
6-Seocond Abs — This machines claims to help you maintain perfect form while sitting. “Get great abdominals in 6 seconds.” Is that per day, per week, per month? You tell me — is this too good to be true?
8-Minute Abs — This device claims that in just 8 minutes a day, you can firm up your abs and trim your waistline. Another joke? It might even work your abdominals, but you’ve read the truth about abdominal training above, so you decide.
Ab Chair — This machine works your abdominal muscles through a full range of motion. The chair is comfortable and works great for conditioning the abs. The comfortable Ab Chair can strengthen and condition your abdominals — and you may actually see visible results from using it. However, why buy a single product that will work one specific area of your body when you could spend less on a Swiss ball that can be used to work many other areas besides your abs?
Ab Coach — This unit is remarkably difficult to assemble; comes with a multitude of parts and poorly designed instructions. Its thin-walled tubing and lightweight padding give it an overall flimsy feel. Popular Mechanics rating: acceptable.
Ab Doer Pro — This ab machine uses a unique, patented flexibility that claims to effectively exercise your abdominal muscles. Ab Doer Pro may work your abs to achieve some results, but it’s neither as safe nor effective as using a fitness ball or blood pressure cuff. Still, if you like gadgets, by all means go get yourself one. Just remember one thing: no gadget that stands unused in the corner of the room will get you any results — except for the small caloric expenditure of dusting it from time to time.
Ab Energizer Belt — The Ab Energizer Belt is a complete abdominal system that includes gel, an instructional video, a weight-loss guide, and two electronic exercising units. See above comments about muscle stim machines.
Ab King Pro — Ab King Pro offers an amazing 200-degree range of motion that claims to target your upper, lower, and middle abs and obliques all at once. Yes, it’s possible that the Ab King Pro will work as promised and ensure the wide range of motion it claims. Gotta ask yourself, though, how often will you need those movements in your practical, day-to-day activities? Why not spend fewer dollars on an exercise ball to get a broader range of real-life motions?
Ab Revolutionizer — The Ab Revolutionizer claims to make it easier and faster for you to work both your upper and lower abdominal muscles. Revolution or revelation? If it’s a true ab revolution you want, and you’re using only this machine, you may be in for a long wait. As for revelation, that’s easy: It’s impossible for the Ab Revolutionizer alone to get you to a great-looking rock hard abs. Period!
Ab Roller Plus — Ordered by phone, delivery took 3 weeks. Shipping and handling cost $12.95. Upon arrival, all the screws and nuts were missing. After ordering the missing parts by phone, we waited 6 more weeks for delivery. During the 6-week wait, the unit was unusable. Popular Mechanics rating: not recommended.
Ab Sculptor — Other than flimsy construction, this simple unit has few drawbacks. But it also has few highlights, and its price is up there. Popular Mechanics rating: acceptable.
Ab Slide — “You’ll never miss a workout with the Ab Slide. It’s small and lightweight enough for you to tuck away in your suitcase!” Ever notice how many of these machines offer their hide-ability as a selling point? It’s like they want you to buy their gadget, then slide it under the bed or into a closet and forget about it forever . . .
Ab Slider — As opposed to the Ab Slide? Claims to dramatically improve and strengthen your arms, shoulders, and upper and lower abdominal muscles. While you’re sliding the Ab Slide, save some room for the Ab Slider . . . under the table, bed, workbench, etc. The problem with this machine is that most people can’t handle the back stress it creates. Though it’s possible the Ab Slider will benefit you, more than likely it will hurt your back because your body isn’t yet strong enough to perform these exercises correctly.
Ab Swing — The Ab Swing comes with the patented “swing glide” technology that contracts your abs from the bottom up; it claims to give you a very effective abdominal workout. Although the Ab Swing can offer an effective abdominal workout, it’s still not going to get you to eat better, lift weights, and or get regular cardio exercise. Buy it and you may gain some muscle, but don’t become disappointed when you still have fat over your newly developed ab muscles because you haven’t taken any other measures to improve them.
Ab Toner — The accompanying directions were so poorly written that they instruct you to install the headrest upside down. With few features to offer, the unit’s only appeal is its low price. Popular Mechanics rating: not recommended.
Ab Works by NordicTrack — Ordered by phone, this unit was received in 2 weeks. Shipping and handling cost a hefty $19.95. The Cadillac of ab machines, its high price reflects the quality. This device is capable of doing more than all the others and, as a result, it requires some coordination and a fairly steep learning curve. The most comfortable unit among those tested, it offers the best support. Popular Mechanics rating: highly recommended. For better support, I recommend a push-up bra. Just joshin’. Seriously, though — why would you need support from an ab machine? Isn’t that the job of the very abdominal muscles you’re supposedly working out with this machine? You should be using your abdominal muscles to support yourself, not relying on the exercise machine.
Body Vibes — The BodyVibes belt holds a device that monitors your abdominal muscles and gives you a silent, gentle vibration every time they relax. This does what to work your abs??
BodyShaping Ab Blaster Plus — Since “BodyShaping” is an ESPN program, the instructions for this unit came on video. However, the video cartridge we received was damaged, and it took 4 weeks for a replacement to arrive. The instruction booklet covers assembly information only. Despite needing traction pads beneath its slippery foot stands, the unit is comfortable to use and effective. Popular Mechanics rating: recommended.
Cable Gym — Cable Gym is compact, lightweight, and claims to work virtually every muscle in your body. One plus: Cable Gym’s resistance adjusts to your fitness level.
Rio Ab Belt — “Using the Rio Ab Belt is easy: Just put the belt around your waist, switch it on, then relax and enjoy.” See comments for Body Vibes machine.
Weider Ab Shaper — Along with NordicTrack’s Ab Works, this machine exemplifies a clever design and durable, sturdy construction. It’s priced right, too. Popular Mechanics rating: highly recommended.
In Summary
First thing: the machine cannot do the work for you. No matter how sexy the promise or how slick the machine looks, if you don’t use it and eat right and lift weights and get regular cardio exercise, all you’ve done is bought yourself a very large, very expensive paperweight. Why spend the money on any of these devices when you can achieve the same results — and more — by purchasing a high-quality exercise or Swiss ball?
Get off your butt and move, move move! That should be your first step — before you ever think about getting an ab machine. Follow the directives in this article, and I guarantee you will get the rock-hard 6-pack you’ve always dreamed of but never thought possible.
Unless you have lots of disposable income and loads of gadget storage space. In that case, be my guest and try all the machines. I’ll be waiting for your comments about how you got super, rock-hard abs from using only an ab machine, without changing any other aspect of your diet or your life. If you can prove me wrong, I’ll gladly admit it — but I don’t think that’s gonna happen.
Discover the Secrets for Training
Your Abs to Get That Rock-Hard 6-Pack
http://www.personalpowertraining.net/abdominal_training.htm
It’s the million-dollar question: How can I get a flat stomach, washboard abs, and a 6-pack in my midsection?
Finally, I will unlock the secret to training your abdominals so you can know, once and for all, what it takes to achieve a rock-hard midsection that everyone at the beach will admire. The answers to all your questions are finally revealed in this Ab Training Secrets manual. These are the nuts-and-bolts facts about training your abdominal muscles correctly to achieve the hard, sculpted look you want.
Let’s start with basic anatomy.
Before we even begin discussing how to train your ab muscles, you first have to understand some basic anatomy.
Inner Core/Transverse Abdominals
Chances are you’ve heard tons of hype about your core. Don’t get me wrong — this underlying musculature is extremely important, so much so that if your core does not function correctly, you most likely will never achieve great abdominals. The inner unit (core) consists of many small muscles, but the most important ones are the transverse abdominals (TVA). Your TVA acts like a girdle, or belt, keeping your body stable when external forces are placed on it. The TVA works as a stabilizer for the internal organs, in a girdle-like fashion. The TVA also acts to stabilize the back through the thoracolumbar (spinal) fascia.
Internal and External Obliques
Next are the internal and external oblique muscles, which wrap around the body for protection, allowing you to freely twist and rotate your spine. When it comes to spinal rotation, the obliques are the body’s most important muscles. The internal and external obliques work as trunk rotators and flexors. For example, when the torso is turned to the right, the external oblique on the left side works synergistically with the right internal oblique; and vice versa for leftward rotation of the torso. The internal and external obliques assist the rectus abdominus to flex the abdominals as they simultaneously contract to flex the torso.
Rectus Abdominus
The rectus abdominus is actually an 8-pack of muscles that is separated and innervated into the upper and lower abdominals. Modern research indicates that the upper abdominals are innervated starting above the belly button, while the lower abdominals are innervated by a different set of nerve fibers, making these two completely different muscles, as opposed to the old belief that both sets of abs belong to one muscle. The rectus abdominals primarily flex the torso, but they also work as a shield to protect the internal organs from outside forces, such as getting hit. In the event of an external trauma, the rectus abdominus braces the body and protects the organs from damage. These are the muscles that, when fit, give a person a great-looking midsection — the proverbial 6-pack.
This sums up the simple anatomy of the abdominal muscles. To properly work the abs, the whole body must function correctly — you cannot just focus on the rectus abdominals to obtain the beautiful washboard abs you want.
There is NO shortcut to a killer 6-pack.
I know, I know . . . let’s cut to the chase. Just tell me how I can get rid of the beer belly to achieve that awesome midsection, a killer 6-pack — more correctly known as an 8-pack.
Simple answer? Begin by dumping your other 6-pack, the one in your fridge. Really. Even the so-called “light” stuff.
You say you want a real answer. Then let’s cut the BS. You will never see tight abdominal muscles if you have too much fat on your body. And there is no abdominal exercise on the planet that will remove the fat from your midsection, exclusively. “Sport reducing” is a myth. It is impossible to perform any single exercise or set of exercises to lose fat from one specific area of your body. The only way to lose fat from one specific area of the body is to cut it off surgically — in other words, go have some liposuction.
So how many crunches is it going to take to get great abs?
Hello? Hel-loooo!!! You’re NOT LISTENING. So we’ll go through it again.
Abdominal exercise don’t get rid of the fat around your midsection. The only way to get rid of fat at your abs is to get rid of fat on your whole body — and to do that, you must perform proper weight training and regular cardiovascular exercise, as well as eat a healthy, nutritious diet that works for you and your lifestyle. We’ll go into these in more detail later, but let me reiterate one point: There is no such thing as spot reducing. You can exercise until you turn blue in the face — I don’t care if you do 1,000 crunches — there is no such thing as spot reducing a certain area with a particular exercise. You must burn the fat from all areas of your body — and studies show that weight training is the most efficient method of burning fat. Combine it with cardio training and a proper diet to see huge successes in shedding those calories and fat to get a lean, rock-hard abdominal region.
Weight Training
To burn the most fat and shed the most calories through weight training, you must perform many free-weight exercises that will elevate your body temperature. This alone will shed fat and calories. To learn which are the most effective exercises for getting ripped abdominal muscles, click HERE.
Cardiovascular Training
Aerobics vs. anaerobic cardiovascular training. Which is which, and which is more important?
Anaerobic exercise is of much higher intensity than aerobic work, using up oxygen more quickly than the body can replenish it in the working muscles. Anaerobic literally means “without oxygen.” Anaerobic exercise is necessarily done in short blasts because it causes the body to build up a significant oxygen debt that forces you to quickly end the exercise session. Anaerobic exercise burns up glycogen (muscle sugar) to supply its energy needs. Short bursts of all-out effort, such as sprinting or weightlifting, are examples of anaerobic activities.
Moving the most body parts at the highest intensity possible burns the most calories and ultimately sheds the most fat to turn those abdominals into a rock-hard 8-pack. This means it’s important to do more anaerobic training than aerobic exercise. Shorter bursts at a higher intensity sheds way more calories and fat than working at a longer, steadier pace. To learn more about how weight training works for weight loss, click HERE.
However, cardio exercise is essential to the weight-loss process. Performing aerobic exercise will get you better conditioned as well as accelerate the fat burning. There are no two ways around the fact that the higher the intensity at which you perform any exercise, the more calories you burn.
Regardless of your conditioning or how long you’ve been training, cardio should be performed for no longer than 20 to 30 minutes at a time. But just because it’s only 30 minutes — and not an hour — doesn’t mean you shouldn’t push yourself hard for those 30 minutes!
Proper Nutrition
Proper nutrition is one of the most complicated subjects when it comes to getting fit and healthy, and I’ll tell you why. Nutrition is a science. Your body is a complicated, unique structure, and many of us forget that we are unique and vary in so many ways. This includes which specific foods we should eat — determining which ones will function with our personal metabolism to keep us super-lean year-round. Because everyone is different, there is no single diet that will work for everybody.
Discovering which foods your body needs to function optimally so you can be and stay lean year-round is simple, when you know the right things to look for. Click HERE to learn more about proper nutrition for your particular metabolic type.
Fighting Bacteria
One last important consideration when putting together your weight-loss regimen has to do with your level of bacteria. It’s possible that your body has too many unfriendly bacteria, or yeast overgrowth. The scientific name for this is candida ablicias. This problem afflicts most people without their even being aware of it. Candida, or yeast overgrowth, causes the intestines to become inflamed, which in turn shuts off the overlying muscles (your abdominals). Bottom line? If your abdominal muscles don’t work, you won’t ever achieve great looking abs.
Typical symptoms of bacterial overgrowth include yeast infections, athlete’s foot, dandruff, bloating, cramping, and excessive gassiness. There are good products you can buy to help you fight these bacteria and get your internal environment functioning properly. To learn more or purchase these products, click HERE.
Is there a specific order in which I should train my abdominal muscles?
It is extremely important to develop all of the abdominals, especially the lower abs, which in most cases haven’t been used in a very long time. Underactivity of the lower abs is why many women (and men) have that nice pouch hanging out below their belly buttons. When strengthening the abdominals, you should always begin first with the lower abs, followed by the oblique muscles (sides), and finishing with the upper abs. Like all muscles, the abdominals should be strengthened over their full range of motion (unless there is a limitation due to injury or other factors). Core work is very important, as well, to enable your abdominal muscles to function correctly.
Which is the best exercise for training my abdominals?
The human body is remarkably adaptable and will easily acclimate to the demands of any given exercise. In order to see measurable and consistent results from your exercise regimen, the muscles — including the abdominals — continually need different stimulus. Therefore, there is no “best” exercise that will specifically work the abdominal muscles. The main point of ab training is to twist and flex the abs in a way that targets all the different abdominal muscles.
Lower Abdominals
Internal and External Obliques
Upper Abdominals
Core Abdominal Training (Transverse Abdoninus)
What about side bends — will they help tighten my abs and remove my love handles?
AAAARRGGGGHHHH!!! How many times do we have to go through this? There is no such thing as spot reducing, unless you’re talking stains — and in that case, I’d refer you to the Queen of Clean. No. Side bends will not reduce your love handles; in fact, they can actually make your oblique muscles bigger. Think about it. When you lift weight to target any given muscle, the muscle responds by getting bigger. This means exercises targeting your obliques (side muscles) will make your sides bigger. Exercise, proper diet, and a regular cardio routine will help you lose the fat from your sides.
One thing about side bends — they can be beneficial to strengthen up your oblique muscles, thereby strengthening the whole body.
Which is the best regimen (sets, reps, and rest periods) to follow for an ab workout?
Abdominal muscles such as the rectus abdominals and internal and external obliques are mainly fast-twitch fibers. This means they work best when performing explosive movements. The body uses them for things like throwing, jumping, and sprinting.
Ab Exercise Regimen
l Use fewer reps (6 to 12 per set) and more weight.
s More reps is not better.
s When performing 6 to 12 reps, you maximize the benefits for developing larger abdominal muscles, defining them so you can see the abs better.
l Add more sets, not more reps.
s It is less beneficial to perform thousands of crunches in a row. Completing your sets, and adding more, if you desire, will work better every time than doing more reps in one long set.
l Add more weight, not more reps.
s The goal is for the abdominal muscles to hypertrophy (grow). This is best accomplished by using heavier weights and performing fewer reps.
l Rest for between 30 and 120 seconds to fully recover the muscle.
l fewer reps (6 or less) will develop greater abdominal strength — although this isn’t the best method for developing larger abdominals.
l Use perfect form for your training cycle.
Proper form when training the abdominal muscles is essential.
Good abdominal exercise includes proper training and form. You must always maintain good form throughout your training cycle. This means doing each exercise correctly while bearing as much weight as possible for the rep. The best way to ensure you are performing each exercise correctly is to hire a professional trainer. A secondary option is to buy a good-quality video. Abdominal Training would be a great choice.
If your psoas (hip flexors) are taking over the bulk of the work during your abdominal training, you typically have a faulty recruitment pattern which you need to correct in order to start achieving great-looking abs. It’s essential to asses you abdominal muscles to determine whether they are recruiting (turning on) in the right order. Your muscles are supposed to activate in a particular sequence. If they do not follow that sequence, your abdominals and other muscles are compensating, creating a faulty recruitment pattern that will overdevelop certain muscles and leave others undeveloped, making your physique less symmetrical.
Remember, though, it’s actually possible that you do not need to do focused ab work, so be careful before beginning any exercise program. I suggest finding a qualified professional who can suggest appropriate exercises to get your abdominal muscles working correctly. Quite often, I see people performing ab exercises incorrectly. And not infrequently, these individuals are working under the guidance of a personal trainer — albeit an extremely uninformed one! Make sure the person evaluating and/or training you is properly qualified, so that training your abs doesn’t actually worsen you posture or impede your results.
No matter what, make sure you do the exercises properly. Doing them incorrectly will cause far more harm than good. It is recommended that you receive at least a periodic assessment to see if your abdominal muscles are functioning correctly. To find a qualified Corrective Exercise Kinesiologist who can assess your abs and TVA, click HERE.
Don’t forget, though: Losing the fat is your quickest way to a tighter, slimmer waistline.
How often should I perform ab exercises?
Abdominal muscles are no different from other muscles in that they need rest, recover, and then build back up. You should work your abdominal muscles 3 to 4 times per week. Then, it’s a good idea to give them one to two days of complete rest. If you train your abs one day but they are still sore the next time you’ve scheduled to train them, skip the ab workout that day. Rest until they are no longer sore. You should never work out the muscle if it is sore. Allow it to fully recover before you blast your abdominal muscles again. The last thing you want to do is have your muscles inhibit (shut themselves off) because they’re experiencing pain when you try to use them because you have not allowed enough time for rest. Rest and wait until the soreness passes.
An alternate pattern would be to separate out each set of abdominal muscles. For example, you would work your lower abs on Monday, obliques on Tuesday, and upper abdominals on Wednesday. Following this pattern, you would rest each set of abdominal muscles for two days — so that on Thursday, you could work you lower abdominal muscles, beginning the cycle again.
Is it possible for me to do all these things and still not get great abs?
No. With proper exercise and diet, you can obtain these great results, although you must do the work and exercises correctly. For optimal results, hire a professional to ensure you are on the proper diet and the right exercise program for your body type. To achieve the best results and avoid injury, it is very important to consult with an expert.
You say you’ve tried all this before and still are not seeing results? It is possible that you are performing your ab exercises incorrectly or participating in an exercise program that’s not designed to get you hard, super-lean abdominals.
It’s also possible that you are following the wrong diet for your body. The diet that’s right for you should make you feel great, with lots of energy, and enable you to lose fat easily.
Your best bet is to consult with a professional who knows how to assess which of these factors could be holding you back. Once you begin doing things correctly and your body’s environment is on the right track, you will reap the benefits and obtain that lean, rock-hard 8-pack of abdominal muscles.
I hate doing ab exercises — is there any other way to work out my abdominal muscles?
Abdominal exercises aren’t always necessary when developing a slim, trim waistline. The major thing performing abdominal exercises will do is help build the muscles up, so that you can see them. However, you still can achieve a lean, nicely toned abdominal area without doing any specific abdominal exercises.
Any time you move, you generally activate your abdominals, so there are many other “non-ab” exercises that do work the abs. The rate and degree of activation depend entirely on the type, range, and length of the movement.
l Explosive sprinting, jumping, throwing, and kicking movements are great abdominal exercises.
l Yoga, Pilates, and belly dancing are great lighter activities that help develop strong abdominals. Any of these would be a great form of ab conditioning during pregnancy or for beginners.
l Any exercise using Swiss balls, balance and wobble boards, or any other form of balance stabilization equipment are great for working the abs.
l Sports that require a ton of abdominal control and strength are:
s Gymnastics
s Sprinting
s Wrestling
s Dancing
s Football
s Rugby
s Basketball
s Volleyball
s Golf
s Track and Field
Just about every sport that requires you to move explosively for short periods of time is a good form of ab exercise.
Is doing all this abdominal training good for the back?
Abdominal training can help correct back pain, but it also can contribute to back pain. Abdominal exercise is very important if you have a goal of achieving a 6-pack (or, more precisely, an 8‑pack) with your abdominals.
With regard to the back, though, working out the back extensors is a very important component of ab training. If you train only your abdominals without spending any time strengthening your back extensors, you will become out-of-balance and develop poor posture. Poor posture can lead to many injuries, aches, pains, and other difficulties down the road. Maintaining a proper balance between flexors and extensors throughout the whole body is extremely important.
How should I train my lower and upper back muscles in order to keep my whole back healthy, strong, and free from aches and pains?
Performing exercises like the prone cobra and the horse stance is vital for developing a strong, stable back and core musculature. Developing strong, stable lower back muscles is essential to ensure flexibility and movement throughout your entire body. Sure, it’s great if you can squat or deadlift 1,000 pounds, but if it hurts to bend over to brush your teeth, you’re facing some serious pain and problems.
Learning the elements of proper lifting is essential. You must train the strong, primary movers, as well as focus on the small postural muscles that are so often overlooked. Inattention to these muscles is one reason back pain is so prominent in today’s society.
Focus on stability exercises to strengthen your back muscles. Performing the horse stance complex as well as the prone cobra will benefit your back, as well as improving your squat and increasing the weight of your deadlift. In addition to the horse stance and prone cobra, exercises like squats and deadlifts are important for strengthening the back. For pictures and instructions about correctly performing the horse stance, prone cobra, and others click HERE.
Is there an ab machine I can buy that will work wonders for my midsection and get me a-6 pack?
Hmm . . . let’s see. I think we’ve established that spot reducing doesn’t work. But most machines target one only one muscle group. So, is there a miracle machine that will get you flat abs quickly?
No.
The best abdominal training tool available would probably be a Swiss ball, which allows you to work multiple muscle groups, including the abs. Other than that, no ab machine or gadget on the market can possibly promise you a quick fix, spot reduction, or flat abs in 7 days. I hate to break it to you, but if you ever bought one, you got hosed. Nothing will benefit you as much as performing daily exercise and increasing your functional movement.
You may already own some anti-gadgets that will work on your abs.
Don’t misunderstand me: abdominal machines can be of some benefit to your ab training, but nothing beats getting on the floor, or even better, on a Swiss ball or other balance stabilization tool. Such devices are designed to develop a full range of motion while training your abdominals.
Swiss Ball
The Swiss ball is an excellent piece of equipment with a wide array of functions. Use it in place of your regular chair; sitting on it all day will help you develop and maintain good posture, and it will burn 300 to 500 more calories than sitting in a regular chair. A Swiss ball also allows you to employ your natural curve on the ball to get a full range of motion for your abdominal muscles. The versatility of Swiss balls make them excellent for ab training, as well as for many other exercises which are great for burning more fat and calories. An added benefit is that while you’re performing any exercise on the Swiss ball, you are simultaneously strengthening your core. Swiss balls are required equipment for any gym or regular workout regimen — but be certain to buy a quality Swiss ball, and not one of the cheap one. PURCHASE a Swiss ball now.PURCHASE
Blood Pressure Cuff
A blood pressure cuff can be used for more than just measuring blood pressure. A blood pressure cuff with an extension cord is an excellent tool for assessing core and lower abdominal function. You may use this device as a biofeedback mechanism to see if you (or your client) are correctly activating your abdominals. For optimal abdominal training, invest in a blood pressure cuff today. Click HERE to learn more about using a blood pressure cuff to assess and correctly perform abdominal exercises. PURCHASE A BLOOD PRESSURE CUFF
So you’re saying all abdominal devices are bad?
Although you may see some results from the various ab devices on the market, these abdominal machines typically deliver nowhere near the results they promise. In fact, they actually often compromise your body’s mechanics and contribute to back pain and poor posture.
Muscle Stim Machines
You’ve heard that old phrase, “If it sounds too good to be true, it probably is.” Muscle stim machines are a case in point.
Let’s hook up electricity to our muscles, as we sit watching the big game while eating pizza and guzzling beer. The machine does nothing but stimulate the muscle in a nontraditional manner. Exercise works when your brain causes you to contract your muscles — not so with some electrical stimulating machine. Since the device causes your abdominal muscles to contract, work, or move minimally, the only benefit this machine may offer is in building a minimal amount of strength. Mostly, as you sit and do nothing — sorry — I mean, as you watch intelligent, informative programs on your television in the comfort of your own home, this device does nothing but make your fat jiggle. And, voila — the results are . . . nonexistent. Are we really surprised? This machine does nothing, in terms of spurring fat loss or muscle gain.
Certainly, it’s your choice whether or not to buy one — it’s a free country. Just know ahead of time that you will most likely be disappointed if you think you’re going to get awesome abs with this device.
Abdominal Roller Devices
One of the biggest selling points of the Ab Roller, and similar devices, is their promise to protect you from neck pain. There’s one small problem with that claim. If you neck fatigues while you’re exercising your abdominals, it means you have an imbalance in your flexor chain, meaning that you need to work on strengthening your neck. Bottom line? You don’t want to buy a device that promises to hold your head up. Rather, you want to strengthen your neck by performing crunches, stopping when your neck fatigues. As time goes on, your neck will get stronger, as will all of your ab muscles, and you will be much better off than you would by purchasing or using this machine.
If your goal is to trick yourself into thinking you’re training your abs as you continue to weaken and destabilize your neck, buy this machine and work it, baby. Down the road, you can also look forward to making bad posture, aches, and pains your friends as a result of improperly training on this device.
Stop making the manufacturers of these machines — and their ad companies — rich!
Ads for these machines work because they tell you what you want to hear: there’s a shortcut around putting in the work and changing your eating. They appeal to your emotions, and you allow yourself to believe them. The makers of these machines know that — it’s why they pay those ad companies big bucks!
The truth is that no abdominal machine or gadget will ever get you a ripped abdominal region. The fairy tale promise will always beckon — and even after reading this, you may decide to purchase one of these abdominal devices in the pursuit of awesome abs. Obviously, I can’t stop you. Just go in with open eyes, knowing that even if one of these ab machines does get you great results, you are likely sacrificing your posture and health for some very short-term results.
Ab machine claims and descriptions. . . some with review and commentary by Popular Mechanics magazine. Decide for yourself!
6-Seocond Abs — This machines claims to help you maintain perfect form while sitting. “Get great abdominals in 6 seconds.” Is that per day, per week, per month? You tell me — is this too good to be true?
8-Minute Abs — This device claims that in just 8 minutes a day, you can firm up your abs and trim your waistline. Another joke? It might even work your abdominals, but you’ve read the truth about abdominal training above, so you decide.
Ab Chair — This machine works your abdominal muscles through a full range of motion. The chair is comfortable and works great for conditioning the abs. The comfortable Ab Chair can strengthen and condition your abdominals — and you may actually see visible results from using it. However, why buy a single product that will work one specific area of your body when you could spend less on a Swiss ball that can be used to work many other areas besides your abs?
Ab Coach — This unit is remarkably difficult to assemble; comes with a multitude of parts and poorly designed instructions. Its thin-walled tubing and lightweight padding give it an overall flimsy feel. Popular Mechanics rating: acceptable.
Ab Doer Pro — This ab machine uses a unique, patented flexibility that claims to effectively exercise your abdominal muscles. Ab Doer Pro may work your abs to achieve some results, but it’s neither as safe nor effective as using a fitness ball or blood pressure cuff. Still, if you like gadgets, by all means go get yourself one. Just remember one thing: no gadget that stands unused in the corner of the room will get you any results — except for the small caloric expenditure of dusting it from time to time.
Ab Energizer Belt — The Ab Energizer Belt is a complete abdominal system that includes gel, an instructional video, a weight-loss guide, and two electronic exercising units. See above comments about muscle stim machines.
Ab King Pro — Ab King Pro offers an amazing 200-degree range of motion that claims to target your upper, lower, and middle abs and obliques all at once. Yes, it’s possible that the Ab King Pro will work as promised and ensure the wide range of motion it claims. Gotta ask yourself, though, how often will you need those movements in your practical, day-to-day activities? Why not spend fewer dollars on an exercise ball to get a broader range of real-life motions?
Ab Revolutionizer — The Ab Revolutionizer claims to make it easier and faster for you to work both your upper and lower abdominal muscles. Revolution or revelation? If it’s a true ab revolution you want, and you’re using only this machine, you may be in for a long wait. As for revelation, that’s easy: It’s impossible for the Ab Revolutionizer alone to get you to a great-looking rock hard abs. Period!
Ab Roller Plus — Ordered by phone, delivery took 3 weeks. Shipping and handling cost $12.95. Upon arrival, all the screws and nuts were missing. After ordering the missing parts by phone, we waited 6 more weeks for delivery. During the 6-week wait, the unit was unusable. Popular Mechanics rating: not recommended.
Ab Sculptor — Other than flimsy construction, this simple unit has few drawbacks. But it also has few highlights, and its price is up there. Popular Mechanics rating: acceptable.
Ab Slide — “You’ll never miss a workout with the Ab Slide. It’s small and lightweight enough for you to tuck away in your suitcase!” Ever notice how many of these machines offer their hide-ability as a selling point? It’s like they want you to buy their gadget, then slide it under the bed or into a closet and forget about it forever . . .
Ab Slider — As opposed to the Ab Slide? Claims to dramatically improve and strengthen your arms, shoulders, and upper and lower abdominal muscles. While you’re sliding the Ab Slide, save some room for the Ab Slider . . . under the table, bed, workbench, etc. The problem with this machine is that most people can’t handle the back stress it creates. Though it’s possible the Ab Slider will benefit you, more than likely it will hurt your back because your body isn’t yet strong enough to perform these exercises correctly.
Ab Swing — The Ab Swing comes with the patented “swing glide” technology that contracts your abs from the bottom up; it claims to give you a very effective abdominal workout. Although the Ab Swing can offer an effective abdominal workout, it’s still not going to get you to eat better, lift weights, and or get regular cardio exercise. Buy it and you may gain some muscle, but don’t become disappointed when you still have fat over your newly developed ab muscles because you haven’t taken any other measures to improve them.
Ab Toner — The accompanying directions were so poorly written that they instruct you to install the headrest upside down. With few features to offer, the unit’s only appeal is its low price. Popular Mechanics rating: not recommended.
Ab Works by NordicTrack — Ordered by phone, this unit was received in 2 weeks. Shipping and handling cost a hefty $19.95. The Cadillac of ab machines, its high price reflects the quality. This device is capable of doing more than all the others and, as a result, it requires some coordination and a fairly steep learning curve. The most comfortable unit among those tested, it offers the best support. Popular Mechanics rating: highly recommended. For better support, I recommend a push-up bra. Just joshin’. Seriously, though — why would you need support from an ab machine? Isn’t that the job of the very abdominal muscles you’re supposedly working out with this machine? You should be using your abdominal muscles to support yourself, not relying on the exercise machine.
Body Vibes — The BodyVibes belt holds a device that monitors your abdominal muscles and gives you a silent, gentle vibration every time they relax. This does what to work your abs??
BodyShaping Ab Blaster Plus — Since “BodyShaping” is an ESPN program, the instructions for this unit came on video. However, the video cartridge we received was damaged, and it took 4 weeks for a replacement to arrive. The instruction booklet covers assembly information only. Despite needing traction pads beneath its slippery foot stands, the unit is comfortable to use and effective. Popular Mechanics rating: recommended.
Cable Gym — Cable Gym is compact, lightweight, and claims to work virtually every muscle in your body. One plus: Cable Gym’s resistance adjusts to your fitness level.
Rio Ab Belt — “Using the Rio Ab Belt is easy: Just put the belt around your waist, switch it on, then relax and enjoy.” See comments for Body Vibes machine.
Weider Ab Shaper — Along with NordicTrack’s Ab Works, this machine exemplifies a clever design and durable, sturdy construction. It’s priced right, too. Popular Mechanics rating: highly recommended.
In Summary
First thing: the machine cannot do the work for you. No matter how sexy the promise or how slick the machine looks, if you don’t use it and eat right and lift weights and get regular cardio exercise, all you’ve done is bought yourself a very large, very expensive paperweight. Why spend the money on any of these devices when you can achieve the same results — and more — by purchasing a high-quality exercise or Swiss ball?
Get off your butt and move, move move! That should be your first step — before you ever think about getting an ab machine. Follow the directives in this article, and I guarantee you will get the rock-hard 6-pack you’ve always dreamed of but never thought possible.
Unless you have lots of disposable income and loads of gadget storage space. In that case, be my guest and try all the machines. I’ll be waiting for your comments about how you got super, rock-hard abs from using only an ab machine, without changing any other aspect of your diet or your life. If you can prove me wrong, I’ll gladly admit it — but I don’t think that’s gonna happen.
Wednesday, October 03, 2007
Book Summary: Good To Great
Explore what goes into a company's transformation from mediocre to excellent. Based on hard evidence and volumes of data, the book author (Jim Collins) and his team uncover timeless principles on how the good-to-great companies like Abbott, Circuit City, Fannie Mae, Gillette, Kimberly-Clark, Kroger, Nucor, Philip Morris, Pitney Bowes, Walgreens, and Wells Fargo produced sustained great results and achieved enduring greatness, evolving into companies that were indeed ‘Built to Last'.
The Collins team selected 2 sets of comparison companies:
a. Direct comparisons – Companies in the same industry with the same resources and opportunities as the good-to-great group but showed no leap in performance, which were: Upjohn, Silo, Great Western, Warner-Lambert, Scott Paper, A&P, Bethlehem Steel, RJ Reynolds, Addressograph, Eckerd, and Bank of America.
b. Unsustained comparisons – Companies that made a short-term shift from good to great but failed to maintain the trajectory, namely: Burroughs, Chrysler, Harris, Hasbro, Rubbermaid, and Teledyne
Wisdom In A Nutshell:
a. Ten out of eleven good-to-great company leaders or CEOs came from the inside. They were not outsiders hired in to ‘save' the company. They were either people who worked many years at the company or were members of the family that owned the company.
b. Strategy per se did not separate the good to great companies from the comparison groups.
c. Good-to-great companies focus on what Not to do and what they should stop doing.
d. Technology has nothing to do with the transformation from good to great. It may help accelerate it but is not the cause of it.
e. Mergers and acquisitions do not cause a transformation from good to great.
f. Good-to-great companies paid little attention to managing change or motivating people. Under the right conditions, these problems naturally go away.
g. Good-to-great transformations did not need any new name, tagline, or launch program. The leap was in the performance results, not a revolutionary process.
h. Greatness is not a function of circumstance; it is clearly a matter of conscious choice.
i. Every good-to-great company had “Level 5” leadership during pivotal transition years, where Level 1 is a Highly Capable Individual, Level 2 is a Contributing Team Member, Level 3 is the Competent Manager, Level 4 is an Effective Leader, and Level 5 is the Executive who builds enduring greatness through a paradoxical blend of personal humility and professional will.
j. Level 5 leaders display a compelling modesty, are self-effacing and understated. In contrast, two thirds of the comparison companies had leaders with gargantuan personal egos that contributed to the demise or continued mediocrity of the company.
k. Level 5 leaders are fanatically driven, infected with an incurable need to produce sustained results. They are resolved to do whatever it takes to make the company great, no matter how big or hard the decisions.
l. One of the most damaging trends in recent history is the tendency (especially of boards of directors) to select dazzling, celebrity leaders and to de-select potential Level 5 leaders.
m. Potential Level 5 leaders exist all around us, we just have to know what to look for.
n. The research team was not looking for Level 5 leadership, but the data was overwhelming and convincing. The Level 5 discovery is an empirical, not ideological, finding.
o. Before answering the “what” questions of vision and strategy, ask first “who” are the right people for the team.
p. Comparison companies used layoffs much more than the good-to-great companies. Although rigorous, the good-to-great companies were never ruthless and did not rely on layoffs or restructuring to improve performance.
q. Good-to-great management teams consist of people who debate vigorously in search of the best answers, yet who unify behind decisions, regardless of parochial interests.
r. There is no link between executive compensation and the shift from good to great. The purpose of compensation is not to ‘motivate' the right behaviors from the wrong people, but to get and keep the right people in the first place.
s. The old adage “People are your most important asset” is wrong. People are not your most important asset. The right people are.
t. Whether someone is the right person has more to do with character and innate capabilities than specific knowledge, skills or experience.
u. The Hedgehog Concept is a concept that flows from the deep understanding about the intersection of the following three circles:
1.What you can be best in the world at, realistically, and what you cannot be best in the world at
2.What drives your economic engine
3.What you are deeply passionate about
v. Discover your core values and purpose beyond simply making money and combine this with the dynamic of preserve the core values - stimulate progress, as shown for example by Disney. They have evolved from making short animated films, to feature length films, to theme parks, to cruises, but their core values of providing happiness to young and old, and not succumbing to cynicism remains strong.
w. Enduring great companies don't exist merely to deliver returns to shareholders. In a truly great company, profits and cash flow are absolutely essential for life, but they are not the very point of life.
"IF YOU'RE DOING SOMETHING YOU CARE DEEPLY ABOUT AND IF YOU BELIEVE IN IT, IT'S IMPOSSIBLE TO IMAGINE NOT TRYING TO MAKE IT GREAT."
By: Regine P. Azurin and Yvette Pantilla http://www.bizsum.com "A Lot Of Great Books....Too Little Time To Read" Free Book Summaries Of Latest Bestsellers and More!
The Collins team selected 2 sets of comparison companies:
a. Direct comparisons – Companies in the same industry with the same resources and opportunities as the good-to-great group but showed no leap in performance, which were: Upjohn, Silo, Great Western, Warner-Lambert, Scott Paper, A&P, Bethlehem Steel, RJ Reynolds, Addressograph, Eckerd, and Bank of America.
b. Unsustained comparisons – Companies that made a short-term shift from good to great but failed to maintain the trajectory, namely: Burroughs, Chrysler, Harris, Hasbro, Rubbermaid, and Teledyne
Wisdom In A Nutshell:
a. Ten out of eleven good-to-great company leaders or CEOs came from the inside. They were not outsiders hired in to ‘save' the company. They were either people who worked many years at the company or were members of the family that owned the company.
b. Strategy per se did not separate the good to great companies from the comparison groups.
c. Good-to-great companies focus on what Not to do and what they should stop doing.
d. Technology has nothing to do with the transformation from good to great. It may help accelerate it but is not the cause of it.
e. Mergers and acquisitions do not cause a transformation from good to great.
f. Good-to-great companies paid little attention to managing change or motivating people. Under the right conditions, these problems naturally go away.
g. Good-to-great transformations did not need any new name, tagline, or launch program. The leap was in the performance results, not a revolutionary process.
h. Greatness is not a function of circumstance; it is clearly a matter of conscious choice.
i. Every good-to-great company had “Level 5” leadership during pivotal transition years, where Level 1 is a Highly Capable Individual, Level 2 is a Contributing Team Member, Level 3 is the Competent Manager, Level 4 is an Effective Leader, and Level 5 is the Executive who builds enduring greatness through a paradoxical blend of personal humility and professional will.
j. Level 5 leaders display a compelling modesty, are self-effacing and understated. In contrast, two thirds of the comparison companies had leaders with gargantuan personal egos that contributed to the demise or continued mediocrity of the company.
k. Level 5 leaders are fanatically driven, infected with an incurable need to produce sustained results. They are resolved to do whatever it takes to make the company great, no matter how big or hard the decisions.
l. One of the most damaging trends in recent history is the tendency (especially of boards of directors) to select dazzling, celebrity leaders and to de-select potential Level 5 leaders.
m. Potential Level 5 leaders exist all around us, we just have to know what to look for.
n. The research team was not looking for Level 5 leadership, but the data was overwhelming and convincing. The Level 5 discovery is an empirical, not ideological, finding.
o. Before answering the “what” questions of vision and strategy, ask first “who” are the right people for the team.
p. Comparison companies used layoffs much more than the good-to-great companies. Although rigorous, the good-to-great companies were never ruthless and did not rely on layoffs or restructuring to improve performance.
q. Good-to-great management teams consist of people who debate vigorously in search of the best answers, yet who unify behind decisions, regardless of parochial interests.
r. There is no link between executive compensation and the shift from good to great. The purpose of compensation is not to ‘motivate' the right behaviors from the wrong people, but to get and keep the right people in the first place.
s. The old adage “People are your most important asset” is wrong. People are not your most important asset. The right people are.
t. Whether someone is the right person has more to do with character and innate capabilities than specific knowledge, skills or experience.
u. The Hedgehog Concept is a concept that flows from the deep understanding about the intersection of the following three circles:
1.What you can be best in the world at, realistically, and what you cannot be best in the world at
2.What drives your economic engine
3.What you are deeply passionate about
v. Discover your core values and purpose beyond simply making money and combine this with the dynamic of preserve the core values - stimulate progress, as shown for example by Disney. They have evolved from making short animated films, to feature length films, to theme parks, to cruises, but their core values of providing happiness to young and old, and not succumbing to cynicism remains strong.
w. Enduring great companies don't exist merely to deliver returns to shareholders. In a truly great company, profits and cash flow are absolutely essential for life, but they are not the very point of life.
"IF YOU'RE DOING SOMETHING YOU CARE DEEPLY ABOUT AND IF YOU BELIEVE IN IT, IT'S IMPOSSIBLE TO IMAGINE NOT TRYING TO MAKE IT GREAT."
By: Regine P. Azurin and Yvette Pantilla http://www.bizsum.com "A Lot Of Great Books....Too Little Time To Read" Free Book Summaries Of Latest Bestsellers and More!
Executive Summary: "The 21 Irrefutable Laws of Leadership" - John Maxwell
Not so much a book review, but an ‘Executive Summary’, a condensing of key ideas… Leadership consultant and former pastor John Maxwell offers twenty one “laws” distilled from his experience as a self-confessed “expert leader”..
Leadership consultant and former pastor John Maxwell offers twenty one “laws” distilled from his experience as a self-confessed “expert leader.”
1. The Law of the lid.
Your leadership is like a lid or a ceiling on your organisation. Your church or business will not rise beyond the level your leadership allows. That’s why when a corporation or team needs to be fixed, they fire the leader.
2. The Law of Influence.
Leadership is simply about influencing people. Nothing more, nothing less. The true test of a leader is to ask him to create positive change in an organisation. If you cannot create change, you cannot lead. Being a leader is not about being first, or being an entrepreneur, or being the most knowledgeable, or being a manager. Being a leader is not just holding a leadership position. (“It’s not the position that makes a leader, but the leader who makes a position.”) Positional leadership especially does not work in volunteer organisations. The very essence of all power to influence lies in getting the other person to participate. “He who thinks he leads , but has no followers, is only taking a walk.”
3. The Law of Process.
Leadership is learned over time. And it can be learned. People skills, emotional strength, vision, momentum, and timing are all areas that can and should be learned. Leaders are always learners.
4. The Law of Navigation.
Anyone can steer the ship, but it takes a leader to chart the course. Vision is defined as the ability to see the whole trip before leaving the dock. A leader will also see obstacles before others do. A leader sees more, sees farther, and sees before others. A navigator (leader) listens – he finds out about grassroots level reactions. Navigators balance optimism with realism. Preparation is the key to good navigation. “It’s not the size of the project, it’s the size of the leader that counts.”
5. The Law of E.F. Hutton.
Hutton was America’s most influential stock market analyst. When he spoke, everyone listened. When real leaders speak, people automatically listen. Conversely, in any group or church, you can identify the real leaders by looking for those who people listen to. According to Margaret Thatcher, “being in power is like being a lady – if you have to tell people you are, you aren’t.” (p45) Tips for a Positional leader – like a newly appointed minister – who wants to become a REAL leader… look for the existing real leaders and work to have influence there. Factors involved in being accepted as a new real leader include character, building key relationships, information, intuition, experience, past success. and ability.
6. The Law of Solid Ground.
Trust is the foundation for all effective leadership. When it comes to leadership, there are no shortcuts. Building trust requires competence, connection and character.
7. The Law of Respect.
People naturally follow people stronger than themselves. Even natural leaders tend to fall in behind those who they sense have a higher “leadership quotient” than themselves.
8. The Law of Intuition.
Leaders evaluate everything with a Leadership bias. Leaders see trends, resources and problems, and can read people.
9. The Law of Magnetism.
Leaders attract people like themselves. Who you are is who you attract. (Mmmm… I thought like poles were meant to repel!) Handy hint: “Staff” your weaknesses. If you only attract followers, your organisation will be weak. Work to attract leaders rather than followers if you want to build a truly strong organisation.
10. The Law of Connection.
You must touch the heart before you ask people to follow. Communicate on the level of emotion first to make a personal connection.
11. The Law of the Inner Circle.
A leader’s potential is determined by those closest to him. “The leader finds greatness in the group, and helps the members find it in themselves.” (p113)
12. The Law of Empowerment.
Only secure leaders give power to others. Mark Twain said, “Great things can happen when you don’t care who gets the credit.” (p127). Another point to ponder… “Great leaders gain authority by giving it away.”
13. The Law of Reproduction.
It takes a leader to raise up a leader. Followers can’t do it, and neither can institutional programs “It takes one to know one, to show one, to grow one.” The potential of an organisation depends on the growth of its leadership.
14. The Law of Buy-In.
People buy in to the leader first, then the vision. If they don’t like the leader but like the vision, they get a new leader. If they don’t like the leader or the vision, they get a new leader. If they don’t like the vison but like the leader, they get a new vision.
15. The Law of Victory.
Leaders find a way for the team to win. “You can’t win WITHOUT good athletes, but you CAN lose with them.” p162). Unity of vision, diversity of skills plus a leader are needed for a win.
16. The Law of Momentum.
You can’t steer a ship that isn’t moving forward. It takes a leader to create forward motion.
17. The Law of Priorities.
Activity is not necessarily accomplishment. We need to learn the difference. “A leader is the one who climbs the tallest tree, surveys the entire situation, and yells “Wrong Jungle!”” (p176) If you are a leader, you must learn the three “Rs”... a) what’s Required b) what gives the greatest Return c) what brings the greatest Reward.
18. The Law of Sacrifice.
A leader must give up to go up. Successful leaders must maintain an attitude of sacrifice to turn around an organisation. One sacrifice seldom brings success. As he worked to turn around the Chrysler Corporation, Lee Iacocca slashed his own salary to $1 per year.”When you beome a leader, you lose the right to think about yourself.”
19. The Law of Timing.
When to lead is as important as what to do and where to go. Only the right action at the right time will bring success.
20. The Law of Explosive Growth.
To add growth, lead followers. To multiply growth, lead leaders. “It is my job to build the people who are going to build the company.”
21. The Law of Legacy.
A leader’s lasting value is measured by succession. “Leadership is the one thing you can’t delegate. You either exercise it – or abdicate it.”
REFLECTIONS
This is a book with some valuable practical insights. John Maxwell, a former senior pastor and now a management consultant, has spent much of his working life reading and researching the essential features of leadership. But don’t be mislead – while Maxwell offers practical insights, there is very little biblical material involved. This is a book that sits on the shelves of Christian bookshops only by virtue of Maxwell’s publishing connections.
Australians will find some features of the book irritating. We don’t share the American “leadership culture”, and Maxwell’s personal reminiscences about his leadership triumphs will leave most readers cold. For example… “As I mentioned in previous chapters, I sometimes teach leadership outside the United States. Over the years I’ve held conferences in Australia, Brazil, Canada, Indonesia, Korea, New Zealand, Nigeria and South Africa. In addition, my books have been translated into more than twenty languages, and my tapes are distributed to countries all around the globe. So I know my leadership principles have travelled far.”
You’ll also need to be prepared for endless illustrations drawn from the worlds of American pro football and basketball. If NBA and NFL coaching tales leave you cold, maybe the stories of American civil war heroes and corporate mavens will ease the pain – though I doubt it
Overall, though, this is a book with a stack of useful insights into the process of leadership, which may even help you do it better.
Leadership consultant and former pastor John Maxwell offers twenty one “laws” distilled from his experience as a self-confessed “expert leader.”
1. The Law of the lid.
Your leadership is like a lid or a ceiling on your organisation. Your church or business will not rise beyond the level your leadership allows. That’s why when a corporation or team needs to be fixed, they fire the leader.
2. The Law of Influence.
Leadership is simply about influencing people. Nothing more, nothing less. The true test of a leader is to ask him to create positive change in an organisation. If you cannot create change, you cannot lead. Being a leader is not about being first, or being an entrepreneur, or being the most knowledgeable, or being a manager. Being a leader is not just holding a leadership position. (“It’s not the position that makes a leader, but the leader who makes a position.”) Positional leadership especially does not work in volunteer organisations. The very essence of all power to influence lies in getting the other person to participate. “He who thinks he leads , but has no followers, is only taking a walk.”
3. The Law of Process.
Leadership is learned over time. And it can be learned. People skills, emotional strength, vision, momentum, and timing are all areas that can and should be learned. Leaders are always learners.
4. The Law of Navigation.
Anyone can steer the ship, but it takes a leader to chart the course. Vision is defined as the ability to see the whole trip before leaving the dock. A leader will also see obstacles before others do. A leader sees more, sees farther, and sees before others. A navigator (leader) listens – he finds out about grassroots level reactions. Navigators balance optimism with realism. Preparation is the key to good navigation. “It’s not the size of the project, it’s the size of the leader that counts.”
5. The Law of E.F. Hutton.
Hutton was America’s most influential stock market analyst. When he spoke, everyone listened. When real leaders speak, people automatically listen. Conversely, in any group or church, you can identify the real leaders by looking for those who people listen to. According to Margaret Thatcher, “being in power is like being a lady – if you have to tell people you are, you aren’t.” (p45) Tips for a Positional leader – like a newly appointed minister – who wants to become a REAL leader… look for the existing real leaders and work to have influence there. Factors involved in being accepted as a new real leader include character, building key relationships, information, intuition, experience, past success. and ability.
6. The Law of Solid Ground.
Trust is the foundation for all effective leadership. When it comes to leadership, there are no shortcuts. Building trust requires competence, connection and character.
7. The Law of Respect.
People naturally follow people stronger than themselves. Even natural leaders tend to fall in behind those who they sense have a higher “leadership quotient” than themselves.
8. The Law of Intuition.
Leaders evaluate everything with a Leadership bias. Leaders see trends, resources and problems, and can read people.
9. The Law of Magnetism.
Leaders attract people like themselves. Who you are is who you attract. (Mmmm… I thought like poles were meant to repel!) Handy hint: “Staff” your weaknesses. If you only attract followers, your organisation will be weak. Work to attract leaders rather than followers if you want to build a truly strong organisation.
10. The Law of Connection.
You must touch the heart before you ask people to follow. Communicate on the level of emotion first to make a personal connection.
11. The Law of the Inner Circle.
A leader’s potential is determined by those closest to him. “The leader finds greatness in the group, and helps the members find it in themselves.” (p113)
12. The Law of Empowerment.
Only secure leaders give power to others. Mark Twain said, “Great things can happen when you don’t care who gets the credit.” (p127). Another point to ponder… “Great leaders gain authority by giving it away.”
13. The Law of Reproduction.
It takes a leader to raise up a leader. Followers can’t do it, and neither can institutional programs “It takes one to know one, to show one, to grow one.” The potential of an organisation depends on the growth of its leadership.
14. The Law of Buy-In.
People buy in to the leader first, then the vision. If they don’t like the leader but like the vision, they get a new leader. If they don’t like the leader or the vision, they get a new leader. If they don’t like the vison but like the leader, they get a new vision.
15. The Law of Victory.
Leaders find a way for the team to win. “You can’t win WITHOUT good athletes, but you CAN lose with them.” p162). Unity of vision, diversity of skills plus a leader are needed for a win.
16. The Law of Momentum.
You can’t steer a ship that isn’t moving forward. It takes a leader to create forward motion.
17. The Law of Priorities.
Activity is not necessarily accomplishment. We need to learn the difference. “A leader is the one who climbs the tallest tree, surveys the entire situation, and yells “Wrong Jungle!”” (p176) If you are a leader, you must learn the three “Rs”... a) what’s Required b) what gives the greatest Return c) what brings the greatest Reward.
18. The Law of Sacrifice.
A leader must give up to go up. Successful leaders must maintain an attitude of sacrifice to turn around an organisation. One sacrifice seldom brings success. As he worked to turn around the Chrysler Corporation, Lee Iacocca slashed his own salary to $1 per year.”When you beome a leader, you lose the right to think about yourself.”
19. The Law of Timing.
When to lead is as important as what to do and where to go. Only the right action at the right time will bring success.
20. The Law of Explosive Growth.
To add growth, lead followers. To multiply growth, lead leaders. “It is my job to build the people who are going to build the company.”
21. The Law of Legacy.
A leader’s lasting value is measured by succession. “Leadership is the one thing you can’t delegate. You either exercise it – or abdicate it.”
REFLECTIONS
This is a book with some valuable practical insights. John Maxwell, a former senior pastor and now a management consultant, has spent much of his working life reading and researching the essential features of leadership. But don’t be mislead – while Maxwell offers practical insights, there is very little biblical material involved. This is a book that sits on the shelves of Christian bookshops only by virtue of Maxwell’s publishing connections.
Australians will find some features of the book irritating. We don’t share the American “leadership culture”, and Maxwell’s personal reminiscences about his leadership triumphs will leave most readers cold. For example… “As I mentioned in previous chapters, I sometimes teach leadership outside the United States. Over the years I’ve held conferences in Australia, Brazil, Canada, Indonesia, Korea, New Zealand, Nigeria and South Africa. In addition, my books have been translated into more than twenty languages, and my tapes are distributed to countries all around the globe. So I know my leadership principles have travelled far.”
You’ll also need to be prepared for endless illustrations drawn from the worlds of American pro football and basketball. If NBA and NFL coaching tales leave you cold, maybe the stories of American civil war heroes and corporate mavens will ease the pain – though I doubt it
Overall, though, this is a book with a stack of useful insights into the process of leadership, which may even help you do it better.
Tuesday, September 25, 2007
7 Tips On How To Get The Best Six Pack Quickly
If you've been wanting a six pack and don't know where to start, then you're in for a treat, as this article will show you some of the best and proven tips and tricks on obtaining that washboard stomach.
Get Rid Of The Fat Or You'll Never See Your Abs.
It is well known that you will never see your abs if you don't reduce your belly fat. Experts reveal that it is this belly fat that actually hides those six pack abs. So part of the overall program to get your six pack is to concentrate on a well-balanced diet that will help you reduce that belly fat.
The Good Old Crunch Is Still Popular
When doing your crunches, it is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor.
Happy Balance Of Diet And Exercise
Diet alone wont do it and neither will crunches. If you are consistent in your diet and exercise, you should see changes on a month-by-month basis. If you want to see your abs, concentrate on your diet and do more cardio. Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to strengthen your abdominal muscles and get that six pack.
Hold Your Breath.
Here's another great tip, when standing up straight, or better still lie flat on your back on the floor, suck your belly button down towards the floor and hold for the count of ten.
Do this often and your stomach will get used to it, you'll soon find that you'll be holding your stomach in automatically. This also strengthens your stomach muscles.
The Oblique Stretch
With this one, you will stand straight and then move to one side slowly, keeping straight, not forwards or backwards.
Do this, from one side to the other, do it about ten times on each side. This is an excellent exercise for working your side muscles (obliques) which is all apart of the great six pack workout.
The Pelvic Tilt
This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.
The Scissors Kick
This exercise requires you to lie on the floor again. Put your hands under your buttocks, keeping your back pressed hard against the floor.
You then slowly raise one leg to a about ten inches, then slowly lower it back to the floor. As you lower one leg, you then raise the other, repeat this motion for a set of about ten. Remember momentum is important here, you must maintain control throughout the entire exercise. Your upper body should remain on the floor, while doing the movements.
Get Rid Of The Fat Or You'll Never See Your Abs.
It is well known that you will never see your abs if you don't reduce your belly fat. Experts reveal that it is this belly fat that actually hides those six pack abs. So part of the overall program to get your six pack is to concentrate on a well-balanced diet that will help you reduce that belly fat.
The Good Old Crunch Is Still Popular
When doing your crunches, it is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off of the floor.
Happy Balance Of Diet And Exercise
Diet alone wont do it and neither will crunches. If you are consistent in your diet and exercise, you should see changes on a month-by-month basis. If you want to see your abs, concentrate on your diet and do more cardio. Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to strengthen your abdominal muscles and get that six pack.
Hold Your Breath.
Here's another great tip, when standing up straight, or better still lie flat on your back on the floor, suck your belly button down towards the floor and hold for the count of ten.
Do this often and your stomach will get used to it, you'll soon find that you'll be holding your stomach in automatically. This also strengthens your stomach muscles.
The Oblique Stretch
With this one, you will stand straight and then move to one side slowly, keeping straight, not forwards or backwards.
Do this, from one side to the other, do it about ten times on each side. This is an excellent exercise for working your side muscles (obliques) which is all apart of the great six pack workout.
The Pelvic Tilt
This stomach exercise requires lying on your back on a flat surface, such as the floor or a bench. Use a mat or towel to cushion your spine. Bend your knees so that your feet are flat on the floor. Raise your pelvis (and only your pelvis) off the floor, hold momentarily, and then lower it back down. Repeat for an entire set. Maintaining a controlled movement is crucial to this exercise. This will allow you to use your abdominal muscles, rather than your body's momentum, to do the work on the exercise. Also, be sure to keep your upper body on the floor throughout.
The Scissors Kick
This exercise requires you to lie on the floor again. Put your hands under your buttocks, keeping your back pressed hard against the floor.
You then slowly raise one leg to a about ten inches, then slowly lower it back to the floor. As you lower one leg, you then raise the other, repeat this motion for a set of about ten. Remember momentum is important here, you must maintain control throughout the entire exercise. Your upper body should remain on the floor, while doing the movements.
Thursday, September 20, 2007
Get rock hard abs by concentrating on all areas of your core.
This abdominal circuit from the Australian strength coach Ian King works your entire midsection, which means a visible six-pack (for your cover shoot) and stronger stabilizing muscles around your spine (for back health and sports). Do two or three circuits 3 or 4 days a week. Perform one exercise after another with about 30 seconds of rest in between, then rest for 1 minute between circuits.
Knee Up
Lie on your back with your feet flat on the floor, arms out at your sides and knees bent 90 degrees. Press your lower back flat into the floor as you raise your legs until your hips are bent 90 degrees 1. Straighten your legs slightly, then lower them as far as you can without allowing your lower back to lose contact with the floor 2. Take 3 seconds to lift and 3 seconds to lower your legs. Do 10 to 15 repetitions. As you improve: Straighten your legs more.
Situp
Start on your back, feet flat, and hold your arms alongside your body (palms down) 1. Slowly lift your torso to a sitting position 2. Pause, then slowly lower your torso to the floor. Take 3 seconds going up and 3 going down, or do the exercise as slowly as you can. Do 10 to 15 repetitions. As you improve: When you can do 15 repetitions, add 1 second to the lowering portion of the move and reduce your repetitions to 10.
Wrist-to-Knee Situp
Lie on your back, hips bent 90 degrees, lower legs parallel to the floor. Touch your fingers to your temples at an angle, your forearms forming a 90-degree angle 1. Raise your head, shoulders, and butt off the floor 2. Bring your left knee up toward your chest, rotate at your waist, and touch your right wrist to your left knee 3. Repeat on the other side, left wrist to right knee, taking 2 seconds to go up and 2 seconds to go down. Do 10 to 15 repetitions. As you improve: Pull your elbows back, forming a wider angle with your forearms.
Knee Up
Lie on your back with your feet flat on the floor, arms out at your sides and knees bent 90 degrees. Press your lower back flat into the floor as you raise your legs until your hips are bent 90 degrees 1. Straighten your legs slightly, then lower them as far as you can without allowing your lower back to lose contact with the floor 2. Take 3 seconds to lift and 3 seconds to lower your legs. Do 10 to 15 repetitions. As you improve: Straighten your legs more.
Situp
Start on your back, feet flat, and hold your arms alongside your body (palms down) 1. Slowly lift your torso to a sitting position 2. Pause, then slowly lower your torso to the floor. Take 3 seconds going up and 3 going down, or do the exercise as slowly as you can. Do 10 to 15 repetitions. As you improve: When you can do 15 repetitions, add 1 second to the lowering portion of the move and reduce your repetitions to 10.
Wrist-to-Knee Situp
Lie on your back, hips bent 90 degrees, lower legs parallel to the floor. Touch your fingers to your temples at an angle, your forearms forming a 90-degree angle 1. Raise your head, shoulders, and butt off the floor 2. Bring your left knee up toward your chest, rotate at your waist, and touch your right wrist to your left knee 3. Repeat on the other side, left wrist to right knee, taking 2 seconds to go up and 2 seconds to go down. Do 10 to 15 repetitions. As you improve: Pull your elbows back, forming a wider angle with your forearms.
Tuesday, August 28, 2007
Monday, August 27, 2007
SUMMARY OF THE ACTUAL SEVEN HABITS OF HIGHLY EFFECTIVE PEOPLE
Habit 1: Be Proactive
Change starts from within, and highly effective people make the decision to improve their lives through the things that they can influence rather than by simply reacting to external forces.
Habit 2: Begin with the End in Mind
Develop a principle-centered personal mission statement. Extend the mission statement into long-term goals based on personal principles.
Habit 3: Put First Things First
Spend time doing what fits into your personal mission, observing the proper balance between production and building production capacity. Identify the key roles that you take on in life, and make time for each of them.
Habit 4: Think Win/Win
Seek agreements and relationships that are mutually beneficial. In cases where a "win/win" deal cannot be achieved, accept the fact that agreeing to make "no deal" may be the best alternative. In developing an organizational culture, be sure to reward win/win behavior among employees and avoid inadvertantly rewarding win/lose behavior.
Habit 5: Seek First to Understand, Then to Be Understood
First seek to understand the other person, and only then try to be understood. Stephen Covey presents this habit as the most important principle of interpersonal relations. Effective listening is not simply echoing what the other person has said through the lens of one's own experience. Rather, it is putting oneself in the perspective of the other person, listening empathically for both feeling and meaning.
Habit 6: Synergize
Through trustful communication, find ways to leverage individual differences to create a whole that is greater than the sum of the parts. Through mutual trust and understanding, one often can solve conflicts and find a better solution than would have been obtained through either person's own solution.
Habit 7: Sharpen the Saw
Take time out from production to build production capacity through personal renewal of the physical, mental, social/emotional, and spiritual dimensions. Maintain a balance among these dimensions.
Change starts from within, and highly effective people make the decision to improve their lives through the things that they can influence rather than by simply reacting to external forces.
Habit 2: Begin with the End in Mind
Develop a principle-centered personal mission statement. Extend the mission statement into long-term goals based on personal principles.
Habit 3: Put First Things First
Spend time doing what fits into your personal mission, observing the proper balance between production and building production capacity. Identify the key roles that you take on in life, and make time for each of them.
Habit 4: Think Win/Win
Seek agreements and relationships that are mutually beneficial. In cases where a "win/win" deal cannot be achieved, accept the fact that agreeing to make "no deal" may be the best alternative. In developing an organizational culture, be sure to reward win/win behavior among employees and avoid inadvertantly rewarding win/lose behavior.
Habit 5: Seek First to Understand, Then to Be Understood
First seek to understand the other person, and only then try to be understood. Stephen Covey presents this habit as the most important principle of interpersonal relations. Effective listening is not simply echoing what the other person has said through the lens of one's own experience. Rather, it is putting oneself in the perspective of the other person, listening empathically for both feeling and meaning.
Habit 6: Synergize
Through trustful communication, find ways to leverage individual differences to create a whole that is greater than the sum of the parts. Through mutual trust and understanding, one often can solve conflicts and find a better solution than would have been obtained through either person's own solution.
Habit 7: Sharpen the Saw
Take time out from production to build production capacity through personal renewal of the physical, mental, social/emotional, and spiritual dimensions. Maintain a balance among these dimensions.
Friday, July 27, 2007
Friday, April 20, 2007
Sunday, February 11, 2007
Believing God & Relying on God - Attitude towards life
Believing God & Relying on God - Attitude towards life
coming soon
Human Destiny is not by chance , its by choice
Life is all about taking right decision or making it right decision
coming soon.
coming soon.
Saturday, February 10, 2007
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