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Saturday, June 9, 2012

4 Steps to a Killer Waist Exercise Program

You desire a new look. One replete with a set of beautiful, solid ab muscles together with a slimmer waist. The great news is that it's achievable and in your reach.

The bad news? Well...there is no bad news. There's some hard work in front of you, that's all. But you assumed that, didn't you?

All set? Let's go.

Get a Logbook

Simple, huh? Yet it is the initial, critical step. People in general need feedback to stay involved with any fresh routine until it becomes habit. Your logbook will furnish that feedback and enable you to prepare for and commit to your waist exercise program.

Get a simple 3x5" notebook at any store or create a document or spreadsheet on your computer. The notebook is preferred because it's more convenient to have by your side irrespective of where you might be and jot notes just after your waist exercise workout.

Decide on a Schedule

Now it's time to determine when you're going to work out every week. An excellent schedule for the average person is 3 days on, 1 day off. This will allow you to exercise at high intensity for 3 days, then just as your system starts to get weary you allow yourself a day to rest before you begin the cycle again.

The 3/1 routine, however, can be a little hard to coordinate in our typical 5 days on, 2 days off work-oriented society, so other excellent "5 day workweek" based schedules are Mondays, Tuesdays, Thursdays, and Fridays; and Mondays, Wednesdays, and Fridays.

The former (four days a week) is certainly more rigorous than the latter, the 3-day-per-week schedule. If you're new to exercising begin with 3 days weekly and shift to 4 days once you feel comfortable.

Program Your First Month

To begin, you're going to program your first thirty days of workouts beforehand and employ a scoring process to create the workouts. Each workout will either be timed or points-based, and at the end of the workout you are going to write down your score next to the workout in your logbook. If you replicate a workout the next month you'll be able to assess your improvement.

Timed workouts are going to be made by arranging certain combinations of exercises into rounds, then setting the number of rounds to be executed, generally 3 to 5.

An example of a timed workout might be:

3 rounds for time of:

* 10 pushups

* 15 cross body crunches

* 15 squats

To complete this workout, just start your stopwatch (a smartphone with a stopwatch function will do) and do one round of 10 pushups, then 15 cross body crunches, then 15 squats. Then repeat the round twice more.

Timed workouts can also be made by creating a few rounds during which each exercise is repeated the same number of times. An example:

21 - 15 - 9:

* mountain climbers

* butterfly situps

Basically, 21 mountain climbers, then 21 butterfly situps, 15 mountain climbers then 15 butterfly situps, and 9 mountain climbers then 9 situps.

Another example:

10, 9, 8, 7,...1:

* burpee

* bent knee hip raise

That's 10 burpees then 10 bent knee hip raises, 9 burpees then 9 bent knee hip raises, 8 burpees then 8 bent knee hip raises, down to 1 burpee and 1 bent knee hip raise. It doesn't seem like much but it's extremely intense.

The points-based workout is known as an As Many Rounds As Possible workout, or "AMRAP". AMRAPs are designed by arranging a certain number of exercises in a round then establishing a time limit. Your score will be the number of rounds you are able to carry out within that time limit.

One example:

10 minute AMRAP, in which a round is:

• 5 pike pushups

• 7 rocket jumps

• 12 lying leg raises

Start the clock, begin working, and keep track of the number of rounds you finish. When time expires, your score will be the number of rounds performed plus the number of extra reps, e.g. "5 rounds plus 5 pike pushups plus 4 rocket jumps".

Utilize the above examples or experiment with your own to program your first month of workouts in your log book.

Dive In

Workouts should be brief (5-15 minutes) and intense. If you're not breathing heavily and sweating profusely at the conclusion of your workout your body wasn't stressed enough and you likely wasted your time and efforts.

It's all right if you can't sustain your initial tempo throughout your waist exercise workouts, and it's typical to come out of the gate too fast. In the first months of your waist exercise program, feel free to slow down during the workout when needed, but don't stop. Always keep moving.

Once you've done your first month of workouts, you can again schedule a month's worth of workouts ahead of time or scale back to programming only a week at a time. Just remember to duplicate the exact same workouts at most once per month.

Now it's time to get going. Go obtain a notebook, design your program, and start working. We'll see you at the beach!

Sculpt a sexy new you. Start using the world's most effective waist exercise program.

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