5 min abs exercises
Exercises Everyday Everyone
Created by Robert Lyte BHMS
Copyrighted material all rights reserved
5 Min Abs Workout Program
Hi and welcome to your workout. Before you start please remember that if you haven’t exercised before or haven’t exercised in the last year, consult your doctor before starting any exercise program. If you feel any discomfort or pain during the workout STOP the workout and seek professional medical advice. Make sure you follow recommendations to avoid injury. However as with any exercise program there is a risk of injury. By continuing to follow this exercise plan you agree to release and discharge LyteFit.com from all responsibilities and liabilities from injury arising from your participation in the exercises or advice obtained from this publisher.
Welcome to your exercises from LyteFit.com. We are dedicated to providing you with the best possible outcomes for you health and fitness. Our exercises are designed to maximally work your abs from all angles. We have selected the top 10 favorites for maximizing your abs workout. Each exercise targets a slightly different part of the abdominal muscles and the obliques. You will find the exercises easy to follow. This program comes with a free video, go to this URL to view your free accompanying video. http://www.lytefit.com/articles/5minabs Watch the video carefully for information on how to do the exercise and how fast to do them. For best results stick to the following workout guide for implementing these exercises into your daily routine. The table below outlines how many times you will do the workout during the week. We have provided a month program for you. Follow this for gaining better abs strength and better toned stomach. When you have completed the 4 weeks you can continue with these exercises each day to maintain your gains in strength.
If you would like to progress with more variety, visit LyteFit.com and join as a GOLD Member. This membership is very low cost and will give you access to a new daily workout each day. Focusing fitness, weight loss, fat burning, and strength of abs and body as a whole. Remember for great abs it is important to have lower body fat around your stomach areas. For this you need to follow a balanced regular eating pattern in conjunction with regular daily exercise. You can join LyteFit.com for a daily exercise program written out for you each day to download and follow. We wish you all the very best with your fitness endevours.
mon Week 1
10 rest exercises once 10 exercise twice 10 exercise once 10 exercise once rest
10 rest exercises once 10 rest exercises twice 10 exercise once 10 exercise once 10 exercise once 10 exercise three times
10 rest exercises once 10 rest exercises twice 10 exercise once 10 exercise once rest
10 exercise once 10 exercise three times
Note: Do all exercises together without much break in between, for exercises twice and three times do all together 1 to 10 then repeat 1 to 10, two or three times.
Abs exercise one: Hold on the toes keeping bum flat, don't sag in the middle. 40 secs.
Abs exercise two: Keep lower back pushed into ground and don't pull the head with the hands, elbow to opposite leg, 10 to 12 on each side.
Abs exercise three: Bring your opposite elbow to opposite knee, 20 in all
Abs exercise four: Bring both knees to both elbows making sure your feet touch the ground again, do 15 to 20 of these.
Abs exercise five: Bring your hands to your shins and down again making sure you finish and start flat on the ground. 10 to 12.
Abs exercise six: In a rocking motion rock up and down keeping your body stiff throughout. 10 to 12.
Abs exercise seven: In the same position as the previous exercise, crunch your shoulders and head and your feet towards each other and down again. 10 to 12
Abs exercise eight: Seated leaning back till your feel a good pulling sensation in the abs, slowly twist your arms one way all the way then the other. 15 to 20 in all.
Abs exercise nine: Same position as in the last exercise, move your arms up and down keeping your torso in a still position, make sure the arms go behind your ears at the top of the raise. 15 to 20 in all.
Abs exercise ten: In a lying position, hold two 1 – 5 kg weights in each hand and punch alternating reaching high. 20 to 30 punches.
Why don't I lose weight or lose that belly fat so my abs will show? This is an important question and one which many people ask. The key to answering this question is diet and exercise. The most important thing you need to know about your body and diet is this: your body needs food to live. Here is a simple equation: Food = energy = life. To put it simply, we need the energy from food in order to function and live. Energy derived from food is called calories.
When the body metabolizes 1 gram of fat, approximately 9.4 calories of energy is available, the same amount of carbs gives 4.2 calories of energy to the body. As you can see fat has double the energy to the body making it a valuable source of energy for the body. Now we run into a problem, Energy (food) into the body does not always mean equal energy out of the body. This is because our bodies will store any excess energy for later use if the need arises. You see the body has adapted to look after itself in times of need. If energy in is greater than energy out for a long period of time, constant weight gain will result. If energy in is less than energy out for a long period of time, constant weight loss will result. If energy in is mostly equal to energy out, you will maintain your weight with little change. Now we have the basics out of the way, the next thing to tackle are this question: why is it that i cant lose weight no matter how hard i try to diet?
If this is you, then chances are you are are neither gaining nor losing weight rather keeping at the level constantly whether you like it or not. I will explain this: weight loss is directly related to your total calorie expenditure for the day, everyday. The greatest expenditure of daily calories is your daily living cost, that is, basic metabolic rate. Everyday you constantly will need between 1400 to 2200 calories to keep alive. Anything more or less than this will result in weight gain, or weight loss. So the first thing you need to look at is estimating how many calories on average you are burning each day, and how many calories you burn at your basic metabolic rate. The second thing you need to do is work out the changes you will need to make to 1: increase or decrease your daily calorie intake, and 2: increase your metabolism rate. Your daily metabolic rate at rest can be measured at any exercise physiology lab if they have the gas analysis equipment. They will be able to estimate your metabolic rate using data from your oxygen absorption. You then need to see a nutritionist to find out how many calories you are eating. (you can also add the calories up yourself if you know the amounts and quantities).
When you have this information you will then be able to put together a plan where your daily eating intake is going to be slightly less than your daily living cost of energy. This will result in gradual weight loss. (or weight gain if you increase food intake). Ok so what about exercise? Exercise burns energy (calories) also. So why is it that some people exercise a lot and never lose weight? The answer is a lot to do with the fact that a lot of people actually only exercise 3 or so hours a
week. This means they burn around an extra 1500 calories a WEEK. Which isn't much considering the body burns 7 times that in a week just to keep alive. And a little extra snacks quickly adds up in a week to be easily around 1500 calories. So this person actually eats enough to sustain their weight and not lose it. If exercise was performed on a regular basis such as daily, this weekly total of energy burned would be much higher, and providing the person kept eating good quality food they will start to lose weight as the body targets fat stores to keep the body alive and keep meeting the bodies daily energy needs. The amount of fat stores you have will determine the time it will take to lose a lot of weight. 1 kilogram of fat equals around 9 400 calories. Lets say you want to lose 10 extra kilos of fat. You would be looking at 94, 000 calories needing to be burned by the body. Now if we aim at a healthy rate of 500 calories burned with exercise each day (1 workout a day, 40 min to an hour), and don't eat extra, we would be looking at around 188 days to reach this goal. That is 6 months to lose 10 kilos realistically. To lose 10 kilos in say 3 months, would mean you would have to double your exercise or cut your eating drastically, or both. The problem with this is that it will lead to problems as you may become tired with so much training and feel demotivated, and you may get tired of being hungry all the time and soon give up. When you return to old habits, your body will quickly store away fat again. This is why most diets and regimes for quick weight loss don't work in the long term. A little exercise each day is the key to healthy weight loss in conjunction with eating good healthy food every few hours. This is a sure way to success as you will be constantly burning fats and good healthy food that is natural and not processed and fatty is usually lower in energy value and high in vitamins and minerals. Our GOLD Members fitness plan incorporates a balance of exercises everyday for your healthy weight loss, so why not start exercising at LyteFit.com today.