The Keys to Proper Exercise, Diet, and Overall Health

You may ask yourself the following question: What does it take to have great ripped abs? Want to look like a super model with those washboard abs? If this is not for you, then you may simply want to get into a good physical condition and shed those extra pounds that you have been collecting over years and years of not exercising, drinking, and simply being lazy after a day of work at the office.Most people don't realize that it is their technique they are using and the lifestyle they live cause them to not lose those pounds they have gained over the years. As the years go by, you pick up weight because you are no longer an active college athlete and don't have the means or the time to exercise the right way.

Lets take it from the beginning of what is necessary to lose that so called "belt "that is usually added onto your body from months of beer drinking, and that refers to college kids, as well as an improper diet which most people in today's busy world can not keep.

Ask yourself, what have you had for lunch today? In many cases, the answer would be fast food. Did you know that in a Burger King's famous Whopper sandwich, there are 16 grams of trans fat?? McDonald's famous Big Mac contains approximately 14 grams of that nasty fat that people should avoid consuming, not to mention the calorie intake that you get with these meals ranges around 800 calories per sandwich. However this is the problem, most people that get fast food, don't just order a sandwich, they get an entire meal with large fries and a large drink which combines for a whooping average of 1400 calories. 1400 calories is 3/4 of your suggested daily calorie intake. If you combine this with your typical day at work, you are sitting in your office for eight to 10 hours daily, not getting much exercise and drinking soda all day, this all combines for a nice gut which will in time be nearly impossible to get rid of. Combine that with minimum exercise, and you get the majority of the U.S. population, which today is considered to be amongst the fattest people in the world.

So let us start off with some suggestions that may shed some light on why you are not in the modestly good shape that you were once in.

First step that needs to be taken is proper diet. This is the tricky part. Proper diet is everything in losing weight and recent studies have shown that proper diet is more important than the intense work out sessions you may be doing. Do not starve yourself as some choose to do as you are denying the nutrients and energy your body needs to function daily. Cut your carbs intake as this is what drives the build up of fat. This would include pasta, bread, rice, beans, and potatoes. These foods are however necessary as their are broken down in your body to sugar, which feeds energy to your muscles. Cut fast food, and anything that makes you feel "heavy" after eating.

Next step is cardio. If you want to lose weight it is important to exercise right and do cardio. You should be doing cardio approximately 3-4 times per week, or as you feel is ok on your body. And by cardio, I dont mean doing the elliptical for 30 minutes. The elliptical machine is just fine, if you want to waste your time. Think of it this way, 30 minutes on the elliptical equals out to about 10 minutes of running on a treadmill. I believe the elliptical will not get you anywhere if you want to see results. Get on that treadmill, set it to a desired speed that will challenge you but not be so easy. You should spend about 20-30 minutes on a treadmill followed by an intense ab work out. Next time you decide to go to the gym, compare the time you spend on the elliptical machine and the treadmill, and count up the calories you have burned.

Here is a secret many don't know about abs. Your core needs to feel changes in your routine if you want to see results. By doing the same crunches, your abdominal muscles get used to it and soon you will stop feeling the results. What is needed for those abs is muscle confusion as I'm sure some of you have heard. It is a technique by which you confuse the muscles by doing different types of by constantly introducing new moves to your routine, and keeping your muscles always working. If you keep doing the same old crunches, all you will do is make your abs BIGGER, not thinner as you actually begin to build muscle. It is the same concept in body building. If you want to see size, do low repetitions and high weights. If you want the cuts, it is the high reps and low weights that are necessary. A good point of reference is an exercise program made by P90X which is a phenomenal work out program itself that targets your entire body. Tony Horton leads this intense 12 step work out and is the best at what he has put together.

Finally, the time spent at the gym is very important. Depending on your age, this time will differ for everyone. If you are someone in your early twenties, you should aim to spend approximately 2 hours at the gym at the max (this includes the proper stretching and warm downs). Many people come to the gym, work out for 30 minutes and leave. Then they brag to their friends that they go to the gym on the regular but no results can be seen. Please make sure you don't push yourself too much, make it a challenging work out, see how you feel that day and act accordingly, it would not be very good for someone to drop on the floor with a heart attack for anyone, neither you nor the gym you attend. Make your work outs push you to the next level. If you are not hurting, you wasted your time.

Next time you head to the gym, grab your mp3 player, a cold bottle of water, and a towel and push yourself, have fun, make new friends, and feel the burn!