Info and Tips On Fitness

In this second installment, we'll see some even tougher variants of this great exercise for your abdominals.

Alternative scissor
You can make your leg lifts become more negative hard with scissors. There are two types of scissors, horizontal and vertical.

Horizontal Scissors
To run the first type, open your legs (keeping them straight) as much as possible when your feet are touching the bar, imagining that you want to get the hips of their sockets. Keep your toes pointing out. Closes tiejeras and cross your feet as much as you can while going down slowly. Continue with abduction and adduction of the hips to the bottom, ending in the position of hanging straight. A repetition per set is usually quite highly concentrated in this exercise.

Vertical Scissors
The vertical scissors even tougher. Once you have the legs touching the bar, beam down one leg as far down as possible before going down the other. Then raise both feet together to the bar before repeating, starting this time with the other leg down. Naturally, this exercise places a great demand on your flexibility. You are better if you imagine you are trying to force the scissors to open when the lower leg. You say, do not concentrate only on lower leg: remember to keep pushing up the other, imagining that the objective is to separate your feet as far as possible, trying to reach the ground with one leg while the other trying to reach the ceiling. As always, the tips have to point out. If we count the lower left leg and then right as a repetition, one or two repetitions per set is enough.

Alternative martial
A variation of martial arts is to bring knees to chest and then slowly mimic a roundhouse kick, side or front. Like with the elevation angle (see previous article), pull one arm stronger but keep the two straight. Form a wall with muscles running down the front and sides of your ribs.


Hip pullovers
When you are a master of leg lifts, you can try the hip pullovers, one of the favorite gymnastics Russian army. Contrary to what happens with elevations, this exercise is performed dynamically, with inertia. Start a pull, lift your legs, and turns over the bar, all in one motion.


Coordination in this exercise takes time, practice. The men enlisted in the Soviet Army had to make six hip pullovers with heavy boots on to dominate the admission test. These were the rules as described in the regulations of the armed forces: "The hip pullover from hanging position in a bar dominated. Made from hanging position prone grip. Pull gently, elevate the legs to the bar, roll over and end it on a stand with arms outstretched. Pause in the hanging position and support for 1-2 seconds. Down to the hanging position in freestyle. Is permitted to move the body and bend and stretch. Promote with legs (kipping) is not permitted.

Anatoly Taras, Spetsnaz veteran and an instructor of close combat most respected in the former Soviet Union insisted that a special operations agent or fighter who was not able to perform between 15 and 25 was not anyone. Personally I like this exercise in the context of my morning mobility scheme because it does not charge any muscle group directly and excellently fulfills its role of "letting go".

Suggestions and feedback training
Using the GTG for leg lifts would be great, but you probably have so dominated hand bar. Thus, make them from 2 to 4 times per week. If you move heavy iron, are a great way to end a session. Russian lifters are convinced that this exercise does a good job unpacking the column and normalizing the intra-abdominal pressure after heavy squats and pulls. Igor Shestakov, which has the historical record of all time squat in the category of 181 pounds (82kg) with 854.3 pounds (388kg) or what is the same 4.75 times their body weight, start and end your workouts with 2 sets of 20 leg lifts strict and has a highly developed midsection as an extra to his world record.

Total of 50 repetitions of leg lifts in many sets as needed 3 times per week after training heavy iron was standard operating procedure in the underground clubs in the 80 Lyubersti. The tough guys of the street in this small town in the largest Moscow were famed for their rare combination of muscle and fighting skills.

I think the low reps with high voltage, ie 5 × 5, are better for work force while higher reps are better for back health. In any case, you can not go wrong with the leg lifts. The hate pringadillos leg lifts because they are hard excruciantemente. Require real force at the waist, rather than the generation of high reps of crunches do not own. Flexibility is also required and most muscular are as flexible as an astronaut on the lunar suit. You have two options. You can keep complaining about how hard it is to hold on to the bar, about how hurt your shoulders, or do not feel anything in your abs. Or you can get up to the challenge.

25. Removes more fat With Carnitine
This component involved in the transport of fat through the body to the mitochondria of cells where it is burned. Research confirms that when you take carnitine diet can help maximize fat burning efforts.

26. Heavy Train
Scientists at the Norwegian University of Sport and Physical Education in Oslo analyzed multiple studies and found that training with weights and fewer repetitions largest produces a greater increase in metabolic rate at rest that lasts longer compared to training with lighter weights and doing more repetitions. Although most people think you have to train with more reps to burn more fat, go heavy (3-7 reps) from time to time to maximize the calories and fat you burn when you're in the gym.

27. Light Train
While hanging heavy burns more calories after the workout, perform higher reps burns more calories during the workout, as the researchers of the College of New Jersey (Ewing) at the annual meeting of the National Strength and Conditioning 2007. It is best to mix the training using light weights and high repetitions (10-20) in some sessions and heavy weights and low reps (3-7) in others. Another way is to do 4 sets in the exercises, being the first 2 with heavy weights and low reps and the last two with light weights and high reps.

28. Less Rest
Researchers at the College of New Jersey (Ewing) also found that when subjects rested 30 seconds between sets of bench press, burned 50% more calories when resting 3 minutes.

29. Forced Reps
A study in college football players found that using a weight training program high intensity with only one set per exercise of 6-10 reps to failure, followed by forced reps and static contraction of several seconds caused more loss of fat 10 weeks in a less intensive program consisting of 3 sets of 6-10 repetitions per exercise taken to failure. This may be the highest peak in growth hormone (GH) that occurred in the high intensity group: A study of Finland, forced reps stimulated GH train three times only to failure. Go beyond failure when you're trying to define using forced reps, static contractions (isometric), pause break or descending series.

30. Free Weights
The use of free weights, especially in multi-joint movements like squats, you burn more calories than similar exercise machines like the leg press. Scientists say that this difference may be due to the greater number of stabilizing muscles that come into play during multi-joint exercises with free weights.

31. Quick Lift
The quick and explosive repetitions burn more calories than the typical slow and controlled repetitions, according to researchers at Ball State University (Muncie, Indiana). They believe that because fast muscle fibers are less efficient use of energy, burn more fuel during exercise. To make rapid repetition, using a weight of about 30% of your MRI (or a weight you can lift 15 to 35 times) for each exercise. Make your first two sets of 3-8 repetitions fast and then continues with 2-3 sets at a normal pace.

32. Use negative
In a recent study, subjects who underwent training with negative reps 3 sets of bench press and squat increased GH levels by about 4000%. Because the GH releasing fat from fat cells, using negative repetitions can help burn extra fat. To use negative reps in training, in most cases need a partner to help us lift the weight and then control the descent. For more information on negative reps see the article "The Negative".

33. Listen to Music
Play your iPod can raise the intensity of training and thus increase fat loss. A study in the Weider Research Group and presented at the annual meeting of the National Strength and Acondicionmiento of 2008 found that subjects who trained using its own selection of music, could complete a significantly higher number of repetitions that when trained without it.

34. The Cardio, then
Do the cardio after weight training routine. Japanese researchers were individuals who did cardio after weight training, burned significantly more fat than doing cardio first. Scientists also reported that the burning of fat was highest during the first 15 minutes of cardio immediately after weights.

35. Make Training HIIT (High Intensity Interval)
The best way to burn more fat with cardio training is to use high-intensity intervals (HIIT). This involves intervals of high intensity exercise (eg sprinting to 90% of maximum heart rate) followed by intervals of low intensity exercise (like walking at a moderate pace) or break. Several studies confirm that this burns more fat than continuous exercise of moderate intensity cardio.

36. Rest Intervals
In one study, subjects who made career shifts of 10 minutes separated by 20 minutes of rest found the training easier to just run 30 minutes at the same intensity. The intermittent cardio also burned more fat and more calories post workout than the same amount of continuous exercise.

37. Doing Cardio in the Evening
The time of day you do cardio can impact the amount of calories you burn after the workout. At the University of Wisconsin, La Crosse, researchers reported that endurance-trained subjects who performed 30 minutes of stationary bike between 5 pm and 7 pm elebaron your post-workout metabolic rate than those who did the same cardio between 5 am and 7 am or between 11 am and 1 pm Although the best bet is to train at the time that best fits your time, try to train in the evening to improve the burning of calories post-workout.

38. Quick sprints not enough time
Researchers at Edinburgh University found that when performed between 4 and 6 sprints of 30 seconds on a stationary bike separated by four minutes of rest for only 2 weeks, subjects reduced their blood sugar and insulin levels in about 15 and 40% respectively, and improved insulin sensitivity near 25% after taking 75 grams of glucose. Maintaining low insulin levels and constants can help maximize fat loss and minimize the storage thereof.

So even if you have 20-30 minutes to do cardio, doing about 2 or 3 minutes of sprints can at least help to keep insulin low and high fat burning.

39. Scale
Consider the use of different forms of cardio. A recent study from Italy found that when subjects climbed, your heart rate up to 80% of maximum, which amounts to a fairly intense cardio workout. In addition, subjects burned more than 12 calories per minute (for those weighing about 86kg), slightly less than 400 calories in 30 minutes.

40. Try Martial Arts
Another way is to do your cardio martial arts. Researchers at Wayne State College in Nebraska found that novice martial artists who performed a cycling training between kicks, butterfly stretch, hitting with forearms, abdomen, high kicks, stretching of quadriceps and push your heart rate rose to 80% and burned a 300 calories in half an hour.

41. Spit
At the University of Birmingham (Edgbaston, UK) found that when trained cyclists were rolling as quickly as possible while the mouth is rinsed with a liquid similar to a sports drink and spitting every 7-8 minutes, could cover a distance 3 minutes faster than when rinsed with water. So you may rinse with a sports drink every 10 minutes and spitting can help boost your workout intensity without adding extra calories.

42. Arise
Research in Australia found that more than 2000 subjects who exercised with intensity at least 2.5 hours per week, those who watched more than 40 minutes of television per day had a waist circumference greater than those who did less than 40 minutes . Scientists theorize that sitting for long periods of time compromises the body's ability to burn fat, which was shown at the University of Missouri-Columbia in both humans and animals. Avoid this by getting up and stretching at least every 20 minutes while sitting, whether at home or at work.

43. Take Photos
A picture may be worth a thousand calories. Researchers at the University of Wisconsin-Madison found that test subjects who took pictures of what they ate for a week said the images made them more aware of the food before eating, encouraging them to make better food choices. This was not the case with subjects who simply wrote what they ate.

44. Lots
A study from Cornell University in Ithaca, New York reported that when given a larger bowl of fresh popcorn to people going to the movies, ate 45% more than those who were given a container medium. What's more, even those subjects who were given a large bowl of popcorn last ate 35% more than those who were given the container means. And that then they said that the popcorn tasted bad.

So we can apply this study in two ways: protein meal consisting of clean, pour yourself a large portion, for dishes such as rice, potatoes and bread, keep portions small.

45. Laugh
Japanese scientists found that when test subjects ate 500 calories at the same time they saw a comedy show 40 minutes, their blood glucose levels were much lower than when they consumed the same meal watching a boring lesson of 40 minutes. The researchers suggest that laughter can alter brain chemistry so that the body in the blood glucose more slowly, or blood glucose was taken quickly by the muscles. Try eating something fun watching on television can help keep blood glucose levels down and help fat loss.

46. Sleep more
A study in the American Journal of Epidemiology reported that subjects who slept 5 hours or less per night were a third more likely to win a 30 + lbs (14kg approx.) In the 16-year study than those sleeping 7 hours or over night. May be due to the imbalance between the hormones leptin and ghrelin: Leptin decreases hunger and increases metabolic rate, ghrelin increases hunger. A study by the University of Chicago found that people with lack of sleep for two days experienced an increase in ghrelin levels and a decrease in leptin and an increase in hunger. A study from Stanford University in California showed that subjects who slept less had lower levels of leptin and ghrelin and higher body fat compared with those who slept 8 hours.

Trying to sleep 7-9 hours each day can help improve recovery and health and fat loss.

47. Chew Gum
A study in Glasgow Caledonian University (Scotland) found that subjects who chewed gum between meals ate significantly less food in the second meal than those who chewed gum. Apparently chewing gum increases the feeling of satiety.

48. Move without motor
Any activity you do burns calories, so try to walk or bike everywhere you can (work, shop, home of friends, the gym etc..). Although sometimes the excuse is time, sometimes it is not much difference between the lights and what it takes to park.

49. Vibrations
In a study by the University of Stony Brook in New York, was that mice were placed on a vibrating platform for 15 minutes a day over a period of 15 weeks, had less body fat than those who were not exposed to vibration . Human research has been seen that similar results in exposure to vibration enhances the fat loss. Consider using vibrating platforms to your gym for a few minutes a few times a week.

50. Playing Move
The popular and active video game Dance Dance Revolution can be a good training according to what we say researchers from the University of Wisconsin La Crosse.

They reported that an adult burn up 10 calories per minute playing this game, which is the equivalent of a good race.

12. Baby in Green
The main ingredient in green tea, epigallocatechin gallate (EGCG) inhibits the enzyme that normally breaks the neurohormone norepinephrine. Norepinephrine maintains the high metabolic rate, so prevent breaking helps burn more calories throughout the day. Drinking green tea is a great way to stay hydrated during training, as a new study from the Journal of Nutrition in the subjects who drank green tea and exercisers lost significantly more abdominal fat than those who drank a placebo.

13. Baby in Black
Green tea, oolong and black, are all from the same plant, but the processing is different and makes black tea and oolong lose their green color and turn brown / black. Oolong tea has been shown to improve metabolic rate due to other non-polyphenol EGCG. Black tea can also help fat loss: Researchers from University College London reported that black tea consumption can reduce levels of cortisol, and cortisol encourages fat storage.

14. Drinking Cold Water
German researchers have found that drinking about two cups of cold water can temporarily increase the metabolic rate by about 30%. The effect appears to be due to an increase in norepinephrine.

15. Energize
Some energy drinks have shown their ability to increase fat loss. Researchers at the University of Oklahoma (Norman) in 2008 reported a study in which 60 subjects who consumed an energy drink with 200 mg of caffeine and 250 mg of EGCG from green tea extract for 28 days lost more than 454 grams of fat body without changing their diet or exercise habits.

16. Whey Drink
Whey protein drink between meals is a way to promote muscle growth but also the loss of fat. UK researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet lunch, ate significantly less than when they consumed a casein protein shake before. Scientists noted that this was because the whey can raise levels of cholecystokinin and peptide hormones glucagonlike-I, which in turn suppress the appetite.

17. Use Soy Protein
Soy protein is a proven fat burner. In fact, in a 2008 report from the University of Alabama at Birmingham found that soy protein can help with fat loss may decrease appetite and calorie intake. The scientists also found that subjects who drank 20 grams of soy protein daily for three months lost a significant amount of abdominal fat.

18. Thick Shakes
When preparing a protein shake, try to make it thicker by using less water. It can help you feel less hungry when dieting. In a study by Purdue University (West Lafayette in Indiana), individuals who drank two shakes identical in nutritional content showed a greater and more prolonged reduction in hunger after drinking the thick milkshake.

19. Beware of Zero Calories
Although artificially sweetened drinks are free of calories, drinking too much can damage the fat loss process. Apparently these concoctions interfere with the brain's ability to regulate caloric intake, causing a feeling of hunger higher than normal. Research suggests that the sweet taste of these drinks can also increase insulin release, which blocks fat burning and increases storage thereof.

20. Further Green
Most studies showing the effectiveness of green tea fat loss green tea extract used. One study confirmed that EGCG extract is absorbed better than you the natural EGCG. Take about 500 mg of green tea extract in the morning and evening before meals can be a good idea.
21. Supplement of CLA

You can also consider adding healthy fats CLA to your supplement regimen. The CLA may help fat loss while significantly enhances hypertrophy and strength gains.

22. Fish Oil
As mentioned on the board 3, omega-3 essential oils promote fat loss, which is improved with exercise. This is also true for fish oil supplements containing omega-3 fats. Take 1-2 grams of fish oil at breakfast, lunch and dinner.

23. Astaxanthin
Japanese researchers released a study in 2008 that mice supplemented with astaxanthin combined with an exercise program 4 weeks experienced an accelerated fat burning, increased total fat loss and improved resistance compared with mice that did exercise only. They determined that astaxanthin protects the system that transports fats into the mitochondria of muscle cells where they are burned as fuel. Taking 4 mg of astaxanthin with food once or twice a day can be beneficial, wearing one in the preentreno.
24. A Bit of Publicity

In 2009, one study reported that lifters who took the VPX Meltdown Fat Burner (which contains caffeine, synephrine, yohimbine and beta-phenyl-amine, to name a few) burned 30% more calories and had more than 40% increase in indicators of lipolysis (fat release from fat cells) for 90 minutes after training compared with subjects who consumed a placebo. A fat burner supplement can give a small boost to the amount of fat burned during exercise.

The fat is reluctant to leave your floats. Dieting, training and even do some cardiovascular exercise but the results are as expected. Maybe you need a plus, some detail to incorporate a bit to improve the process of losing fat. The following is not a complete fat loss, but rather a collection of tips supported by scientific studies that can be applied / test to help eliminate these leftover kg.

1. Give Protein
A diet high in protein helps to hypertrophy, but also enhances fat loss. At Skidmore College in Saratoga Springs in New York, researchers found that subjects who followed a diet with 40% protein of total calories in the diet for eight weeks, they lost more body fat, particularly abdominal fat compared to those who followed a diet low in fat and high in carbohydrates. The possible reason that eating more protein can function is to raise the levels of peptide YY, a hormone that works by decreasing hunger and increasing satiety.

2. Eating Slow Carbs
Slowly digested grains like brown rice, oatmeal and whole wheat bread insulin levels remain low and constant, preventing a high insulin spike to stop the fat loss process of storing and raise them.

A study conducted at Pennsylvania State University (University Park) found that subjects who followed a low calorie diet with carbohydrates coming from whole grains lost more belly fat than those who followed a low calorie diet with carbohydrates refined sources.
2. Take Fat

Some fats, particularly omega-3, do not lead to fat gain. May actually promote the loss thereof. Eat fat to lose fat seems counterintuitive, but if you keep your fat intake around 30% of total daily calories by eating fatty fish such as sardines, salmon or trout and other healthy fats like olive oil, peanut butter or nuts, you can accelerate fat loss compared with a diet low in fat.

4. Eating Eggs
Eggs are full of protein, and research shows that people who eat eggs for breakfast, just eat less calories throughout the day and lost more abdominal fat. It may be advisable to start each day with an omelet (3 whole eggs + 3 full clear for example).

5. Eating Grapefruit
A study by the Scripps Clinic in San Diego reported that individuals who ate half a grapefruit or drank 8 ounces of grapefruit juice (1 cup approx.) Three times a day while eating normally lost an average of 2 kg in 12 weeks losing some close to 5 kg without dieting. The researchers suggested that this effect is probably due to the ability of grapefruit reduce insulin levels. Try adding half a grapefruit with some of your meals.

6. Bathing in Milk
Dairy products are rich in calcium and helps to accelerate fat loss. This may be because calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibits the burning of them. When calcium levels are adequate, calcitriol and fat production are deleted and enhances fat burning. Add low-fat versions of cheese, milk and yogurt (Greek or normal) to the diet are good ways to improve the intake of protein and help fat loss.

7. An Apple a Day
Apples are a great slow digesting carbohydrate that contains numerous beneficial antioxidants. It is found that a group of compounds known as polyphenols enhance apple muscular strength, endurance and even fat loss. While these compounds seem to decrease body fat directly increasing the activity of genes that enhance the fat loss and decrease the production and storage of fat, enhancement of resistance and strength can help fat loss allowing train longer and harder.

A large apple provides about 200 mg of polyphenols and 30 grams of carbohydrates.

8. Give the Spicy
Chilies contain capsaicin a chemical that promotes calorie burning at rest and reduces hunger and therefore food intake. Its effects are enhanced when used with caffeine and research also shows that increases fat loss during exercise. Try adding chili powder, chili or chile sauce to your meals to burn calories and extra fat. If you can not stand the heat, try supplements containing capsaicin.

9. Eat Nuts
A study from Loma Linda University in California reported that subjects who followed a diet low in calories and high in fat (40% of total calories from fat) with a majority of the fat from almonds, lost significantly more body fat and abdominal fat in 24 weeks that individuals who consumed the same calories but more carbohydrates and less fat. So make sure to include foods such as almonds, Brazil nuts and nine in your diet.

10. Eat Organic
Course is more expensive, but the beef and organic milk can be worth the extra cost. UK scientists found that organic milk had 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that calves fed grass produce milk with more than 500% conjugated linoleic acid (CLA) than cows that ate feed. The organically raised beef also contains higher levels of CLA and omega-3. Both the omega-3 and CLA help you lose fat and gain muscle, so it makes sense to save to buy organic cheese, milk and yogurt and organically fed calf.

11. Add Avocado
Avocados are rich in monounsaturated fat, which generally is not stored as body fat. They also contain mannoheptulose, a sugar that blocks insulin release and improves calcium absorption. As mentioned before, keep insulin low most of the day is critical to stimulate fat loss, and taking calcium can stimulate fat loss. Try adding a quarter of avocado to salads and sandwiches.

Note: The photo of Arnold is to garnish. Note that the chemical aids used to lose fat.