Fitness and Exercise Blog
October 2006

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Exercise and Motivation

I know it's difficult some days to get motivated to go to the gym or exercise. It's impossible to give your 100% each and every day. After all, we are not super human. Even myself, there are days I say to myself: "I do not feel like going to the gym" but I do motivate myself to go. I make that extra effort to visit my gym and at the end of my workout, I feel much better and re-energized.

If you give in to these desires of not exercising because you do not feel like doing it or putting out that extra effort to motivate yourself, eventually it can become a bad habit. You have heard that bad habits are hard to break. It's better to go out and exercise and do a light workout than none at all. It will keep you motivated, your body in shape and prevent you from developing lazy habits.

If your body does need a break from exercising from time to time, you may consider working out say 3 months in a row for 3 times a week and then taking a week off. This will give your body a chance to recuperate and replenish its energy.

Posted on: Thursday October 12, 2006



Abdominal Workout

Looking for an abdominal workout that actually works and can be done in 15-20 minutes, 3 times per day? Whether it's to tone your abs or get a six-pack, the effectiveness of this workout depends on your nutrition and how slowly you perform these exercises with attention to your form.

Here's the workout:

Day 1

16 to 24 repetitions ab crunches - front
16 repetitions ab crunches - right side
16-24 reps crunches - front
16 reps crunches left side
16-24 reps crunches front

16-21 reps back extensions

16 reps ab crunches with legs crossed and legs being lifted (from left side)
16 ab crunches with legs crossed and legs being lifted (from right side)
16 ab crunches with legs crossed over to side on floor (from left side)
16 ab crunches with legs crossed over to side on floor (from right side)

30-40 reps of bicycle crunches (20 to each side)

16-24 reps of legs straight out and back to your chest

Day 2

16 to 24 ab crunches - front
16 ab crunches - right side
16-24 crunches - front
16 crunches left

16-21 back extensions

16 reps ab crunches with legs crossed and legs being lifted (from left side)
16 ab crunches with legs crossed and legs being lifted (from right side)
16 ab crunches with legs crossed over to side on floor (from left side)
16 ab crunches with legs crossed over to side on floor (from right side)

12 to each side- left, right and middle. Almost like bicycle crunches but hold each time for a few seconds on your left, middle and right. These are the toughest to do and very effective.

Day 3

16 to 24 ab crunches - front
16 ab crunches - right side
16-24 crunches - front
16 crunches left
16-24 crunches front

16-21 back extensions

12-16 to each side of side bends (3-4 sets)

Not sure how to perform these exercises, you will find some here and or in this excellent book called: The Complete Book of Abs found here.

Posted on: Monday October 1, 2006

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