1. Reducing calories consumed is the obvious start to any weight reduction programme but did you know that many packaged so-called 'low fat' foods have had sugar added to make them still taste good? The manufacturers did this so they could label them low fat. Low fat does not necessarily mean low calorie though many are fooled into believing as much. Many of these foods contain more calories than they did before the fat was removed! Most of the marketed 'Healthy Diet Foods' are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat. A travesty inflicted upon the consumer by the diet food marketing industry since the early 1970s, and who continue to attempt to deceive and mislead the more vulnerable people in our society every day so they can maximise their profits.
2. Abdominal exercises such as crunches, sit-ups, and abdominal machines are actually the LEAST effective method of getting a flat stomach or six pack abs. Compound muscle movements are much better for developing core musculature and secondly, you could have abs like Bruce Lee but you will never see them if they are concealed under a layer of body fat. Boring repetitive, soul destroying cardio exercise routines are also NOT the best way to lose body fat and uncover those abdominals. Intense multiple muscle blasting workouts are 10 times more effective for calorie burning and metabolic boosting!
3. Body fat reduction has nothing to do with your cholesterol. No, this is FALSE! First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, the body down-regulates its own internal production of cholesterol to balance things out. On the other hand, if you don't eat enough cholesterol, your body simply produces more in any case since cholesterol has tons of important functions in the body. There are numerous studies proving that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry. You must understand; high cholesterol is NOT a disease! Heart disease is a disease...but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions and it is big mistake to try to "lower your cholesterol" using very dangerous pharmaceuticals called 'statins' which have multiple negative side effects and are in popular use purely because pharmaceutical companies propaganda tries to convince everyone on the planet that they should be on these very dangerous drugs. Try the statins 'measurement test' for yourself. If your waist or hips are above the number of inches on the chart you are in the danger zone and you should be taking statins. Go look at the test online-everybody will fall into the danger zone! The utopia of the pharmaceutical companies is for every one of us to believe we need to take a drug every day for the rest of our lives.
4. You cannot solve your weight issues by wasting your hard earned money on expensive weight loss creams, pills or other bogus 'snake oil' or so called weight loss miracles. Natural foods contain incredible fat burning properties if you know how and when to use them in your cooking. Lemon, ginger, caffeine, onions, garlic, coriander - the list goes on of readily available blubber-burning ingredients all around us. The only supplement you really need is a high quality vitamin and mineral.
5. Don't believe the HYPE! Jane Fonda was the first real body beautiful fitness star and she was filming one of her later commercials for Shop America when I was living in Glendale California and working in the same studio that she was. I was selling my own fitness books and videos on Shopping TV and got to spend quite a bit of time with her and her entourage. Despite the misleading infomercials, the perfectly chiselled Ms Fonda did NOT get her perfect body by using any "ab contraption" or by using those little cute pink-vinyl Barbie doll-style dumbbells-she did it old style in a spit and sawdust gym using cast iron free weights and REAL power rack machinery, having REAL tough workouts and a REAL nutrition strategy. That's right - old school baby!
Now, unfortunately that kind of gritty REALITY does not make attractive shopping television as most housewives don't want a 100 kilo barbell and dumbbell set cluttering up the bedroom floor and so this is just one more way that weight loss and fitness myths are perpetuated and the ignorant and deluded continue to be duped to the present day! Get expert help if you're serious about shaping up. Invest in a trainer - not just any trainer. Ask to see before and after pictures of people he or she actually got in shape! Meet with some of them preferably. Don't make a choice based on who shouts loudest or pounds their chest the hardest or even big corporate gym ad campaigns featuring pictures of great fitness models who have never even set foot in the gym you're going to use-be a statistics kind of person-ask to see the proof! For more tips see the link below.
<strong>HOW TO:</strong> Lie back with your knees bent at a 90-degree angle and hook your feet under a dumbbell rack or step. Hold a pair of weights over your chest ( and remember, start with a size you are comfortable with). Perform a full sit-up and press the weights up and over your shoulders. Slowly lower yourself back down with complete control, says Alex Savva, founder of <a href="http://www.circuitfit.com/" target="_blank">CircuitFIT in Toronto.</a>
<strong>REPETITION:</strong> Do 10 to 15 reps.
<strong>HOW TO:</strong> "Use your upper body to hold yourself up tall while drawing your knees up and past your waist," Savva says. Remember to keep your shoulders pinned down and back. Squeeze your abs at the top of the move and slowly lower your legs back down.
<strong>REPETITION:</strong> Aim for 12 to 15 reps.
<strong>HOW TO:</strong> Grab a pair of weights and lie on your back with your hands stretched out over your head and your knees bent. Bring your legs up until they form a 90-degree angle from your torso and pull your knees in towards your chest. Remember to squeeze your core and slowly start to lower yourself into the starting position. Also, make sure your feet just short of touching the ground.
<strong>REPETITION:</strong> Do 12 to 15 reps.
<strong>HOW TO:</strong> Stand with your right foot forward and left leg back. Grip a dumbbell (a size you are comfortable with) with both hands and hold it above your left shoulder. Chop the weight down and across your body towards your right hip — similar to chopping wood with an axe. Pull the weight back up and across your body to the starting position.
<strong>REPETITION:</strong> Do 10 to 12 chops and then switch to the other side.
<strong>HOW TO:</strong> Start standing with your feet shoulder-width apart. Holding the ab wheel, bend from the waist and roll out as far as you can, pause, and pull back into starting position. Be careful not to overextend, Savva says, start with a smaller range and build it up as your core gets stronger.
<strong>REPETITION:</strong> Do 8 to 10 reps.
<strong>HOW TO:</strong> Lie on your back and raise both legs up perpendicular to the ﬂoor. From there, lower your legs about 10 degrees toward the ground (to add some extra tension). Next, crunch up, squeeze and slowly lower yourself back into the starting position. You can add a dumbbell between your feet to make this move tougher.
<strong>REPETITION:</strong> Do 10 to 12 reps.
<strong>HOW MUCH:</strong> Stand with your feet double shoulder-width apart and hold a kettle bell in your left hand. Squat and twist as you pass the kettlebell behind your left leg and to the right hand. Repeat the ﬁgure eight pattern on the right side. Keep the motion ﬂuid and keep your chest high.
<strong>REPETITION:</strong> Do 8 to 10 complete figure 8s.
<strong>HOW TO:</strong> Supporting yourself on your forearms and balls of your feet, get into a plank by positioning your body in one straight line, keeping your feet just wider than shoulder-width. From this position, reach forward with your right hand, hold for one count, and slowly return to starting position.
<strong>REPETITION:</strong> Same hand for 30 to 60 seconds.
<strong>HOW TO:</strong> Lying on your back, bring your knees up to form a 90 degree angle and hold a medicine ball over your chest. Crunch up and simultaneously perform a bicycle motion with your legs, driving one knee in toward your chest while passing the ball under your knee to the other hand.
<strong>REPETITION:</strong> 10 to start, or until you feel a burn.
<strong>HOW TO:</strong> Holding a dumbbell in your right hand (again, a weight you are comfortable with), lie on your left side with your forearm perpendicular to your body. Keep one foot stacked over the other to form a side plank. Bridge your hip up and hold while maintaining a straight line with your body. If you can, twist and bring the dumbbell under your chest and back up to the starting position.
<strong>REPETITION:</strong> 8 to 10 reps.