Following his latest military fitness failure, bodybuilder and coach Steve Cook set himself the same challenge and presented it in his new video in which he wanted to try the US Navy's fitness test once again ...
The man, who fully recovered after the Kovid-19, this time tries to perform a new version of the test, presented last March, in charge of changing the traditional system by adding impurities intended for more complete activation of the entire torso.
"I really like the fact that Navy coaches looked at their exercises and said, this setting is not such a good indicator of the strength of your abdominal muscles," Cook said. "Also, all that spinal flexibility can't be good for the lower back."
The first part of the test is a two-minute push-up exercise, in which Cook is very good from the beginning, winning the maximum score in his generation group, whose record is 92 push-ups, managing to reach a hundred repetitions with a few seconds more. The coach himself is very proud of this part.
After a three-minute break, the second test is endurance, in which Cook managed to achieve a time of 3:25, winning first place in his age group, while maintaining the position of the elbows at an angle of ninety degrees and completely flat back, not allowing the head to fall. "I've never done endurance for so long," the coach said. "A minute, maybe a minute and a half is my longest endurance, I have to say that three minutes is very hard to perform."
The fitness expert increased his record to 3:25. "I could definitely feel every bone and muscle in my body, even all the veins in my shoulders were burning from the effort at those moments. It is for this reason that we do endurance after push-ups due to the much-needed muscle stabilization, but this schedule definitely requires a break between two exercises. ”
For the final round, Cook opted to run two thousand meters targeting a time of 7:20 to continue his perfect score. The coach even managed to excel here, running this distance in 7:14. "This round went better than the previous one when I ran a shorter route of 1,600 meters, but it completely pulled everything out of me, I'm absolutely exhausted."
Here is a great workout that will allow you to do all the necessary exercises in 10 minutes that will strengthen and increase your muscles ...
If you want your day to be much better and easier to endure, then you need to wake up your body with a light workout before the start of the day.Morning training is very important because it will wake you up, increase your heart rate, shake your body and make more oxygen flow through all organs, but also your brain, which will lead to better concentration, better memory, but also a feeling of calm and satisfaction.
However, training in high temperatures is by no means an easy task, because then we sweat and get tired.We have therefore decided to present you an easy and short training that will take only 10 minutes of your time, but which will help you feel and look much better.
Watch the video to see which exercises are in question and how you should do them.
If you want to get active without having to go for a classic workout at the gym, then maybe you should try crossfit training ...
We are sure that you are increasingly hearing about crossfit as a form of training, but we believe that many of you do not know what crossfit really means and represents.Crossfit is a type of exercise that requires you to train and do the strenuous and demanding high intensity exercise in the short term.
So, during crossfit training, you won't have much time to rest, and all the series and exercises you will be doing will have to do quickly, explosively, and instantly transition from one exercise to another.
This type of training is specifically designed to increase the endurance and strength of each individual for a very short period of time.Research has shown that this type of training is the fastest to produce results in terms of strength and fitness, and you will also easily shape your body and achieve the most beautiful natural look by doing numerous crossfit workouts.
We will show you what a basic crossfit workout, consisting of several exercises and done in a few minutes, looks like., to strengthen and to shape.Crossfit workouts are also created to uniformly and simultaneously strengthen all the muscles in the body.
It's hard to keep the pounds under control when the holiday table is in front of us every day ...
Wintertime is always a problem for anyone struggling with excess weight.During this time we go to celebrations, New Year's dinners, Christmas lunches, and during the holidays we mostly spend time at home with friends, which is why we are not very active.
All this affects the accumulation of fat in our body and causes it to grow rapidly.So what to do in this period and how to keep the pounds under control?
First of all, you need to keep your diet moderate and by no means overeat.If you do this, then you will certainly gain weight, because nothing can melt away the huge amount of calories you ingest.But if you adhere to your diet regimen and stay moderate during the holidays, then we present a great holiday workout to help you burn excess calories and keep your weight in check.
You need to do the following exercises:
Exercise 1: Squat Jump
This exercise will activate your muscles and fatigue you well, burning excess fat.This will activate the muscles of your legs.
Exercise 2: Push-ups
This exercise will activate your chest and back and help you burn more calories.
Exercise 3: The Russian Twist
This exercise will activate your abdomen and abdominal muscles, so you will be in even better shape.
Exercise 4: Jumping rope or shadow boxing
Lastly, do a cardio exercise like jumping a rope to help you burn off excess fat.If you don't have a rope, then do one shadow box.You don't need a punching bag for this one, you just need to simulate the punches and move around a lot.After these exercises, you will get tired and sweaty and also eliminate the excess calories you put in during the holiday feasts.
Do you take water for granted on a daily basis? More than likely if you live in a first world country you simply turn on the tap and can fill up a glass or tub of water as often as you like. Due to the fact that we have a seemingly never-ending supply it is easy to forget how essential it is to daily life. Our brain is composed of 75% water and earth surface is composed of 71%. Looking at those numbers you can understand that that is a lot of water.
For such a common element, it is an absolutely essential part of our lives.
The Historical Aspect Of Water
Let's turn back the hands of times and start at the very beginning, the evolution of sea creatures. There once was a time when we slithered out of the water for the first time and began to grow appendages that would let us traverse the lands. However, we would continues to stay close to the waters. Scientists believe that it is due to our aquatic diet which was rich in omega three fatty acids help to develop our brains and allowed us to progress through evolution.
Let's skip forward several thousand years and we know that societies begin to live and thrive by water. Fishing was always an essential part of early societies and as the societies of all the waterways provided opportunities for trade and transportation.
While the waterfront may not be a substantial aspect of living it is still an enjoyable aspect of our living today. Consider how much oceanview properties cost in the real estate market! Tab l to being near water ikewise, a vast majority of people who do not live near the wa to being near water to vacation near the water.
The Absolute Benefits Of Water
While there are many physical benefits of water that includes allowing us to stay hydrated and moisturize skin there are also many psychological benefits as well.
The Sound Of a Water
Various studies have shown that there is a positive impact on our mental health by being close to water. It would seem that the minerals in the air and water reduce the amount of stress on the body. The negative ions that are around the water increase the flow of oxygen to the brain thereby increasing and improving mental energy and awareness. In addition, the salt that is contained in the water and air helps to preserve serotonin, melatonin, and tryptamine which all help to allow for better rest and a general feeling of well-being.
The sound order has also been shown to improve our mental health. Years order has been used as a solution to create a soothing atmosphere for the human mind. It is believed that the rhythm of water in the tides have the ability to affect the rhythm of our own moral waves within the brain which help to encourage a peaceful process of thought patterns.
Scientists have also referred to sound water as white noise in which individuals can hear any number of things within the sound and we are able to allow our thoughts flow naturally. Listening to the sounds during the process of meditation we are able to get lost in the sensation and truly focus on nothing.
One feeling that we can truly understand while we're at sea or a lake is the feeling of genuine awe. Tab there is just something about the beauty and serenity of water that affects us like few other things on this planet. Science is shown that this feeling can lead to general behaviors such as kindness and magnanimity.
In fact, it is believed that this feeling can lead to a general sense of satisfaction in life. It helps to offer that life is plentiful and in general people tend to donate more to charity than worrying about their own possessions.
How To Bring Water To Your Daily Life
We all know that it is not possible to take a drive to the ocean just to feel better about ourselves, this is especially true dependent upon your geographic position. However, there are some simple ways which you can bring the power of water to your daily life and help improve how you feel. You could get a feature in the home - if this is an option then consider Soothing Company's guidebook on indoor fountains.
Is Water In Your Home Or Office?
One of the simplest ways to bring water into your home or office is through the use of foul or fish tank. This simple step has the ability to drowned out all of the background noise such as traffic and people and allow you to feel as though you're outdoors
Water Before Bed
Look online or purchase a CD that offers the sounds of natural water, such as a rain forest or ocean. You see sounds before you go to sleep as it will help to relax you and offer a much better rest.
Enjoy The Benefits Of The Spa
Steam in warm water the ability to offer several benefits to your aching and tired body. This is one of the reasons you see steam rooms and hot and cold pools at many spas. However, if you do not have the luxury of enjoying a day of the spa the same affect can be created at home with a warm soak in the tub or a hot shower. In fact, by simply running water in your home will help to create the same negative ions as the ocean and will boost your mental energy.
Seaside Vacations
Whether you choose to spend a weekend at the beach or a day hike in to a spectacular waterfall, it is more than worth that to enjoy nature to enjoy the soothing effects. Remember how we talked about the effects of beautiful surroundings and our mental status.
It is so easy to overlook the many benefits of water we receive on a daily basis, however it is essential that we pay attention and bring in as much water to our daily lives as possible.
If you have a bad posture it may be easy to admit defeat and accept the slouch, but the good news is that there are effective exercises to reverse the effects of bad posture and help strengthen your back and neck muscles.
Bad posture is more than just an aesthetic problem, you’ll also be putting your body under unnecessary stress and inhibiting your muscle gaining potential. Every inch your head moves out of alignment puts an extra 10 pounds of pressure on your neck and upper back muscles. Considering that on average a head will weigh 12 pounds, that’s one hell of a strain.
You’ll also want to ensure that you are maintaining your natural lumbar curve in the lower back, before we start with the exercises you’ll need to perform daily for the best results, it’s imperative to understand the importance of breaking up long periods of sitting down by getting up and moving. This is especially important for office workers or people who spend a fair amount of their time staring at their phone.
6 Tried and Approved Exercises to Fix Posture
1. Reverse Tabletop
Sit with feet flat on the floor, knees bent and your palms behind you with your fingertips pointing towards your hips. As you inhale, gently press into your hands and lit yourself from the floor and extend your hips to the ceiling. As you exhale pull your shoulder blades together to stretch your chest whilst slowly and carefully lowering your head and tilting your chin. Hold this position for 30 seconds and repeat until you’ve stretched for a total of sixty seconds.
2. The Cat-Cow Stretch
Get on all fours, place your writs in front of you in alignment with your shoulders and your hips in alignment with your hips keeping your toes tucked under. As you inhale relax the abdominal area until it moves towards the floor, then gently arch your back by tilting your tailbone and chin towards the ceiling. As you exhale, round your spine, pull your chin to your chest and untuck your toes. Repeat the back and forth movements x 10.
3. The Bird-Dog Stretch
In the same position as the Cat-Cow stretch start on all fours, tuck your right toes under and slowly extend your right leg behind you. Then lift your leg to hip height, keep your balance by bracing your core and reaching your left arm forward up to shoulder height and keep your thumb pointed towards the ceiling. Hold this position for no longer than 8 seconds. Repeat to the original starting position and repeat with your left leg and right arm. Complete 8 reps on each side.
4. T-Spine Mobility in Childs Pose
Get onto all fours, adopt the child’s pose by sitting on your heels. Cradle the back of your head with one hand with your elbow pointing downwards then rotate your chest and elbow until your elbow points to the ceiling. Hold this position for 5 seconds before going back to the starting position. Complete 8 reps with both arms.
5. Doorway Stretch
Stand in a doorway, lift your arm and bend at the elbow, your fingers should be pointing at the ceiling. Lean your raised arms and push against the door frame for 10 seconds, relax the pressure then press your arm against the doorframe whilst in a lunging pose. Repeat x 3 with each arm.
6. Hip Flexor Stretch
Kneel on your right knee with your toes facing downwards, put your left foot on the floor directly in front of you. Place both hands on your left high and press forward with your hips until you feel the muscles stretching. Tense your abdominal muscles and slightly tilt back your pelvis. Hold this pose for 40 seconds then switch legs.
When you go to the gym, you see spaces and equipment to help you work your core, your arms and your legs, but nowhere in sight is the apparatus that will help a lot of men deal with a common problem area; their chin.
Somehow, we all fell under the belief that correcting a double chin could only be done via cosmetic surgery. When really, there are six simple exercises which could help you reduce or eliminate the submental fat which causes the double chin.
Whilst a healthy, well balanced diet certainly helps when it comes to losing a double chin, it is worth remembering that double chins aren’t always only due to weight gain.
As men age, the skin naturally gets looser, and genetics can also play a major part in how our chin stands against the test of time.
Whilst losing your double chin with exercises is entirely possible, patience is key to this regime. You won’t see your double chin gone over night, and you’re going to find out how exhausting chin exercises can be!
Each one of the exercises below will need to be practiced 10-5 times daily. Yes, daily.
Exercise 1: Straight Jaw Jut
• Tilt back your head and look up
• Push your jaw forward until you feel your chin stretch
• Hold for 10 seconds then relax.
Exercise 2: The Tennis Ball
• Place a tennis ball under your chin
• Press the ball into your neck with your chin
• Repeat this 25 times daily
Exercise 3: Pucker Up
• Tilt back your head and look toward the ceiling
• Purse your lips stretch the area of skin under your chin
• Relax and bring your head back to a comfortable position
Exercise 4: Tongue Stretch
• Stick out your tongue as far as you can
• Try to touch the tip of your nose with your tongue
• Hold for 10 seconds then release
Exercise 5: Neck Stretch
• Tilt your head back
• Press your tongue against the roof of your mouth
• Hold for 10 seconds and release
Exercise 6: Bottom Jaw Jut
• Tilt your head back and turn to the right
• Slowly slide your bottom jaw forward
• Hold for 10 seconds
• Repeat process with your head turned to the left
As with any work out routine, you will want to make sure that you are complimenting that regime with the appropriate diet. Whilst diet alone is sometimes unable to get rid of double chins, it certainly can’t help if you’re already dedicated to the work outs.
There is no ‘special chin-diet’ to follow per se, the general rules apply to staying fit and lean:
• Make fruit and vegetables one of your major food groups
• Avoid processed sugars and fried food
• Don’t avoid all fats! Only take in healthy fats from avocado’s nuts and olive oil
• Only opt for lean proteins such as fish and red meat
• Only consume low-fat dairy
And we really can’t overestimate again how important patience is on this journey.
Muscle imbalance occurs when one group of muscles - for example, chest – is unequal strength or size in relation to the opposite group of muscles - for example, back. These differences in muscle function can diminish the results of your effort in the gym, but also create serious injuries. When one muscle is weak and the other is too active, your body reaches into poor posture - like rounded shoulders or excessively curved lower back - which also limits the mobility of the joints and cramps certain muscles.
Typically, muscle imbalances occur in areas of your body that should be moving, such as hips, shoulders, and the chest part of the spine - but they can occur almost anywhere. What does it look like when you have a muscle imbalance and how will you recognize it? Read on to find out the four most common muscular imbalances, quick check of the condition, and how to fix them.
Symptom: rounded shoulders
Test
Take a look at your upper body without clothes pictured from the profile - if you see any part of the upper part of your back, you have rounded shoulders. The problem is that we spend too much time behind the computer, and in the gym we insist on the chest, so our chest muscles strengthen and lower our shoulders forward.
Start strengthening the muscles of your back and stretch your chest. Do only one breast exercise per week during the month, and focus on the following exercises:
Balance yourself
Chest-supported dumbbell row
Place the adjustable bench on the short slope and lie with face down with the dumbbell in each hand. Start the movement by pulling the shoulder blades and row. Do not allow your elbows to pull away from your chest. Wide-grip inverted row
With wider grip, hands will do less work, while neglected middle-back muscles will do more. Place the bar for a two-handed weight on a dead lift or Smit's device, swing from below and pull your chest to the bar. Pin your shoulder blades together and hold your body straight just like a plank.
Doorway pec stretch
Stand by the door with your hands above your head, make an angle of 90 degree with your elbows and hold the forearm on the door. Tilt forward and stretch your chest muscles.
Symptom: Sway back
If you have rounded shoulders, you're probably have sway back too. This requires a different group of corrective exercises compared to those for the rounded shoulders. In addition to previous exercises, you need to work on the return of flexibility and mobility of the chest part of the spine. Use these stretching exercises before the next training session.
Balance yourself
Cat-camel
Step into the four-legged position with your knees directly below your hips and arms straight under your shoulders. Now, push the center back as far as you can and make a bow like a cat when exhale. This pose in the yoga is called a kneeling cobra. Then lift your back up so that it look like a camel's hump.
Segmental T/S extension
Lie on your back. Place the foam roller below the middle part of the back. Put your hands behind your head, hold the buttocks on the ground and pull your body back over the roller, keeping the neck straight.
Symptom: Anterior pelvic tilt
Anterior pelvic tilt occurs when your pelvis leans forward causing an excessively curved back and rounded shoulders.
Test 1
When you wear a belt that fits well, where is the buckle centered? If it's pointing down and not straight ahead, you have anterior pelvic tilt.
Test 2
If your back hamstrings is always taut compared to the quads before, during, and after exercise, you probably have anterior pelvic tilt.
With a anterior pelvic tilt, your back hamstrings is taut because it always works to prevent the pelvis from leaning forward. This causes problems with the lower back and even stretches the rear logs. Instead, put the pelvis back into neutral alignment and release the back hamstrings, the gluteus will work properly, and the lower back will calm down.
Balance yourself
Hip flexor/Rectus femoris stretch
Kneel on one knee and place the back leg on the bench behind you. You will feel deep stretching through the front of the hips and the quads. Squeeze the gluteus of the hind leg and hold it for 30 seconds. Change legs.
Deadbugs
Lie on your back with your hands and knees in the air. Raise the butt from the ground, but so that your lower back remains on the ground. Touch the opposite hand and leg while holding the starting position. Change sides.
Symptom: Forward neck
When you go through the door, what passes first: head or chest? If it’s your head, then the head and chin are probably set low, and your neck is pushing forward.
Having a head that moves forward causes neck problems: for each centimeter that your head moves forward, add another 5 kg that your neck needs to support. Instead, strengthen the neglected muscles deep in the neck with this simple exercise.
Balance yourself
Quadruped chin tucks
Take a four-legged position and pull your head down. Now, pull your neck out from below, keeping the same head position. Now lift your head and neck holding your chin deeply drawn.
Lower back pain is known to last for days, preventing normal functioning, and no medication can help.
This pain most commonly occur in people aged 20-40, affecting almost 60% of the population. The most common causes of pain in the lower part of the back are: back injury, excessive sitting, lack of physical activity, pressure on the nerves (herniated disc, osteoarthritis, distorted spine), compression fracture (the consequence of strong pressure on the sponge bone).
The good news is that by exercising, you can reduce, even completely remove back pain.
We suggest what exercises you can do at home to reduce pain, but first of all, it is better to consult with your doctor in order to avoid major injuries.
Many good tips like these can be found in Sciatica Healed video coaching sessions.
Starting position: Kneel at the elbows and knees, with knees parallel to the hips and arms parallel to the shoulders. Do not overwhelm the bow to the lower part of the back. Keep the neck stretched, pull the shoulders backwards and do not block the elbows.
Exercise: Slowly pull your butt backwards, keeping the natural spine curve until you sit on the heels. Stay stretched until you take one deep breathe and then return to the starting position.
Repeat: 8 to 10 times.
Tips:
Avoid sitting on the heels if you have a problem with your knees.
Ensure proper positioning with mirrors.
Take it only to the extent you feel comfortable.
Lower-Back Twist
It stretches and mobilizes the spine.
Home position: Lie on your back. Place a small pillow or book under your head so that it is in the level with your body. Keep your knees bent and legs together. Keep the upper part of the body relaxed, and the chin is slightly drawn.
Exercise: Move your knees to one side and then to the pelvis, holding both shoulders on the floor. Stay stretched until you take one deep breathe and then return to the starting position.
Repeat: 8 to 10 times.
Tips:
Take the movement only to the extent you feel comfortable.
Place the pillow between the knees for extra comfort.
Stretching back
It stretches and moves the spine backwards.
Home position: Lie on your stomach and slide to your elbows, stretching your spine. Slide your shoulders back and stretch the neck in the level with your body.
Exercises: Holding the stretched neck, spin back back so that the burden is completely on the hands. You should feel a slight stretching in the muscles of the stomach when you swing back. Breathe deeply and stay for 5 to 10 seconds. Return to the starting position.
Repeat: 8 to 10 times.
Tips:
Do not bend your neck backwards.
Hold the hips firmly against the floor.
Deep stretching of the stomach muscles
Stretching deep muscles supporting the spine.
Home position: Lie on your back. Place a small and flat pillow or book under the head, so that it is in the level with the body. Curl your knees and spread your legs in the width of the hips. Keep the upper part of the body relaxed, and the chin is slightly drawn.
Exercise: As you exhale, tighten the muscles of the pelvis and lower abdominal muscles, as if you had an imaginary zipper along the stomach. Hold this gentle contraction and breathe out of your stomach, lasting 5 to 10 breaths, and then relax.
Repeat: 5 times.
Tips:
• This is a slow and gentle way to tighten the lower abdomen. Do not strain these muscles using more than 25% of your maximum power.
• Make sure you do not stretch your neck, shoulders or legs, as this is not recommended.
The Pelvic Tilt
It stretches and strengthens the lower part of the back.
Home position: Lie on your back. Place a small and flat pillow or book under the head, so that it is in the level with the body. Curl your knees and spread your legs in the width of the hips. Keep the upper part of the body relaxed, and the chin is slightly drawn.
Exercise: Gently affix the pelvis to the floor and tighten the abdominal muscles. Now pull the pelvis to the heels until you feel the slight bow in the lower part of the back, feeling pressure in the back muscles and then return to the starting position.
Repeat: 10 to 15 times, moving the pelvis forward - backward in a slow swing movement.
Tips:
Do the exercise with deep muscles of the lower abdomen.
Make sure you do not stretch your neck, shoulders or legs, as this is not advisable.
Modification of the exercise:
Put one hand on the lower stomach and the other under the pelvis, to feel the work of the appropriate muscles.
To get rid fat from the stomach is definitely the hardest fitness task you can try. Men who do not care about diet and those who do not practice sports can have serious problems with weight, and the most critical part of the body is just a stomach.
If you drink regularly, you must have noticed that your stomach started to increase in relation to its normal size. You're probably on your way to earning a beer belly! One of the reasons for the development of beer belly is the regular use of alcohol, especially beer. As it contains high calorie levels, these calories tend to accumulate around the waist and abdomen, and thus the term "beer belly" has emerged. The beer belly most commonly occurs in men, as some male hormones tend to induce fat to accumulate around the stomach. Having such a huge stomach is uncomfortable, and most importantly, you are exposed to many cardiovascular diseases. Therefore, it is important to fight the beer belly at an early stage, although it is never too late.
So, what needs to be done to take a fat from the stomach for a short period of time.
First and foremost, you need to reduce the habit of drinking and limit them once or twice a week. Eat less calorie things to lose more pounds in less time. When you start with a diet, exercises are next on the line. The next step would be to perform basic fat burning exercises on your stomach to get that flat look.
We advise you to do these stomach exercises because they are the most convincingly the best for removing fat.
There is nothing like running or a quick walk to get rid the beer belly. This not only helps to lose the beer belly, but also regulates the entire body system. Running or fast walking can burn almost 900 calories per hour. If you start a day by jogging or by taking a quick walk, your metabolic activity will increase and help you quickly get rid of excessive fat in the stomach area, provided that you are consistent in it.
Driving a bicycle
When you get fat, your poor knees have to bear the burden, which can lead to different knee problems. Biking can help alleviate the problem with your knees, as well as the beer belly. Even a slow ride on the bike helps to burn more than 500 calories per hour. The faster you drive, the more calories you burn. You can also try driving along the hill; It is a great way to increase exercise intensity, loss of calories, and strengthen knee muscles.
Reverse Sit ups
This is a great but also demanding exercise that will have a big impact on the lower part of your stomach. Lay on the floor on your back, bend your legs slightly in your knees and lift them up. Now head down to the floor, hold a few seconds above the ground and return to the starting position. You will feel the effort in your stomach.
Hold on in plank
This is another important exercise that will do miracles to your stomach. All you have to do is stay in the top position of the plank, the longer you can. Endurance exercises will make it easier for you to move on daily basis, whether it's about day-to-day activities or a serious sport engagement. You will enhance the whole body, abdominal muscles, hips and buttocks, which are engaged throughout the exercise.
Stay in plank for 30 seconds.
Touch your toes
Leave this exercise for the end. Just try to tilt your fingers to your feet without bending your knees. Do 20 reps.
Other exercises for removing beer belly
If you combine the abovementioned exercises together with other underlying exercises such as abdominal, home-made bicycle, sitting abdominal, abusive abdominal, squatting, leg lift, stomach twisting, side swings, and so on, you will surely notice dramatic results in the removal of beer stomach. However, these nocturnal exercises will not help reduce the stomach, but it will definitely tighten and strengthen the abdominal muscles. Increase the number of repetitions gradually and this will help build your abdominal muscles better.
You can get rid a beer stomach just by applying a strict discipline as far as food and drink are concerned. Take effective exercises to eliminate beer belly and try to follow the exercise regimen religiously.
If you have "love handles" or fat around the waist, you know that it's difficult to get rid of that fat. These seven exercises will help you in this.
Start with foodLower back fat can not be removed only with the diet, but you should certainly pay attention to what you eat. Reduce the intake of sugar, salt and fast food as much as possible, and replace them with fruit and vegetables. To get rid of fat from this part of your body, you need to eat healthy, consume less calories and be physically active.
Stress and sleep
Another important step in the fight against "love handles" is to get enough sleep and avoiding stress situations whenever possible.When
you are stressed, the body produce a lot of adrenaline and cortisol,
which leads to the fact that everything you eat "stick" just for
this part of the body. Research shows that if you are
sleeping enough - between six and eight hours - you have a double
chance of succeeding in your efforts to lose weight.
Physical activity
If you want to remove the lower back fat, let your exercise become your everyday activity. There
are exercises that are aimed at removing the fat from this part of the
body, but that does not mean that you should only do them - so be
physically active, at least walk as much as you can.
Directions: Start with your feet at hip-width distance, holding dumbbells in front of your body with palms facing in to thighs. With slight bend in knees, lead with the chest and push your hips back to lower weights down in front of the legs. Lower to mid-shin, then return to start for one rep.
Reps: 10 to 12
2. Dumbbell Front Squat Directions: Start with feet slightly wider than shoulder-width apart, holding a barbell in the front rack position. Push your hips back, sit into squat, bringing thighs below parallel to ground. Push through heels to return to start for one rep.
Reps: 10 to 12
3. Chin-Ups Directions: Hang from pull-up bar with an underhand grip, hands slightly wider than shoulder width. Pull your body up until chin clears bar. Lower back to start for one rep.
Reps: 10 to 12
4. Rotational Ball Slam Directions: Stand with your feet hip-width apart holding a medicine ball with knees slightly bent. Raise the ball so it's straight overhead. Use your core to bring your torso and arms downward as you slam the ball into the ground about 2 feet to your right. In the finish position, your torso should be parallel to the ground and your arms should be behind you. Retrieve, then repeat on the opposite side for one rep.
Reps: 10 to 12
5. Sprints Directions: Do you REALLY need us to explain this one to you? Let’s hope not.
Reps: 8 minutes on the treadmill at 30 seconds on, 30 seconds off
6. Single Kettlebell Farmer's Walk Directions: Start with feet at hip-width distance, holding kettlebell on one side. Walk forward 30 yards without swinging bell, engaging core. Switch to opposite side, and return to start for one rep.
Reps: Four 30-yard lengths
7. The Push Away Directions: “This move requires both hands on the edge of the table, from there fully extended your arms, stop eating and push away from the table once you're done eating,". "Go on, you can do it.”
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