If you need some motivation on why you should even consider losing weight, then allow me to provide you with what I think are 6 reasons why you want to lose weight.
Read on, you may find one that is enough to shift your mindset and actually get started. Keep your eye out for my hidden benefit, you’re going to love it.
Here are the benefits of losing weight:
We all know this. It’s common knowledge that there are many benefits to losing weight.
Depending on your situation, you may be looking to tone up or build muscle, but it may also be that things have started affecting you medically,
i.e. if your doctor has mentioned losing weight, you know it’s time, and that it will be a lot of hard work.
The benefits of losing weight are definitely worth the effort.
The better you look, the better you want to look, the more you’re going to take care of your body.
Below are 6 reasons why you want to lose weight:
Love your body and cultivate a Positive Body Image:
So many of us struggle with a bad body image. It’s real and it’s a daily struggle.
Finding the perfect weight for you is one step further to accepting your body, pros and cons, goods and bads, and all that giving you the benefit of a happier you.
If you are unhappy with your figure, and want to end those negative mirror sessions, losing weight may be a good option for you.
Imagine feeling positive each and every time you see a photo of yourself!
That’s definite motivation to lose the weight and keep it off.
Get a boost in Self Confidence:
Not all of us have a healthy sense of self, some of us, dare I say most of us aren’t very self-confident. Adding extra things to worry about does not help when it comes to a healthy self-confidence.
If you struggle with self-confidence issues because of your appearance (i.e. a little extra winter weight), losing some weight can be a good way to start being proud of your body and achievements and come to terms with your body.
As you become stronger, fitter, as you get more energy and of course gain the benefits of being more healthy, you’ll become more confident, and this is what people really respond to. People respond positively to someone who is self-confident.
Increased Health and Strength:
It’s not only the mental aspects that you gain, i.e. body image, self confidence, but as you exercise, you’re going to become stronger. You’ll start losing the fat tissue in your body and replacing that with muscles.
Exercise, cardio and weight training will aid in making your muscles get much stronger. You might find you can do things you never thought possible.
Even something as simple as breathing will be easier. If you focus on aerobic exercises, where you get your heart rate up to burn the fat away, you’ll find you can run and walk for longer periods of time without the usual tiredness.
This is for the folks that have families, kids etc. But even for these folks, they’ll be able to be much more active with their children and grandchildren.
If you were looking for a better reason, you can’t beat that!
Dare we say that losing weight can be a life altering experience. so don’t delay, this is the time to get started.
You might also want to read a bit more on selecting the best exercise equipment for exercising at home.
Even something as simple as an inexpensive ab roller can provide so much to your health and strength and overall fitness, that one could almost say that we should all have one, even if it’s just to remind us to actually use it.
Increase in Energy:
As you get more fit and lose the extra pounds, you’ll soon start to notice that you suddenly have more energy.
You’ll find you’re not as tired in the evenings as you were before.
You may also find that you sleep better.
My attempt at an example:
If I can use an analogy to further illustrate the point. Imagine you’re actually a ferrari, but over the years, your engine has got blocked up, your pipes are a bit rusty, the entire car is a but sluggish.
With exercise, you’re replacing the old pipes, cleaning out the engine, and soon you’ll be purring like a ferrari again! 🙂
Decreased (or Improvement of) Health Problems
So far, we’ve covered the mental improvements, the physical improvements that exercise and weight loss provides.
Now we’ll cover the fact that a fit and healthy body offers benefits on the health side of things too.
Health issues such as high blood pressure, high cholesterol, sleep apnea, and diabetes are all possible afflictions when it comes to being overweight or obese.
If you have a family history of any of these mentioned above, then I’d say losing weight is something to start sooner rather than later.
My scare with high blood pressure
I recently had a bit of a scare with regards to high blood pressure. I joined a gym, and they did the usual measurements and also checked my blood pressure.
Of course, I was a little nervous and stressed, so needless to say, my blood pressure was really high, 155 / 89 in fact. That did not help matters, I got really worried.
So, I headed over to Amazon and got a blood pressure monitor, so that I could check again when I was at home, in a more controlled environment.
I’m really glad I did, because I checked again (a number of times) at home, and thankfully my blood pressure was ok.
Not perfect, mind you, but normal.
If high blood pressure is in your family, or if you’re worried, do get yours checked out too.
Exercise and I’m sure you’re aware, diet can improve your overall health.
Imagine the possibility of extending or adding to your life.
This can’t be a bad thing can it?
Last but not least, I thought I’d add a hidden benefit you may not have thought of.
Hidden Benefit: You can eat more!
This isn’t entirely a benefit in the strict sense of the word, but if you love food as I do, then by simply exercising and expending more energy and calories than what you use in a day…
You now have the freedom to spoil yourself every so often without worrying about putting it all back on.
Before we close, below I’ve listed again, my 6 reasons why you want to lose weight:
- Love your body and cultivate a Positive Body Image
- Get a boost in Self Confidence
- Increased Health and Strength
- Increase in Energy
- Improvement of potential Health Problems
- Hidden Benefit: You can eat more! (within reason of course)
If I haven’t convinced you of the benefits of losing weight before, I think this should do it. I could have provided more than just 6 reasons why you want to lose weight.
The list goes on and on, but I think we’ve covered the ones that should strike a cord and get you out there, spending energy and feeling better.
The goal, get six pack abs and fast. We’re going to be looking at some effective ways to get that tummy in shape, and by shape I mean washboard flat with a nice set of abs to give that sought after look. Let’s take a look at how to get a six pack fast, and in the comfort of your home.
So, how do you get a six pack in the comfort of your own home?
Let’s find out shall we. If you have a lean body type, and don’t need to get rid of some extra ‘softness’, then you’re already doing well with your diet, and a bit of exercise can get you on your way fast.
If however you have a little extra around the tummy area then the key points you want to focus on is diet, in that I mean losing some weight, and exercise.
One might imagine losing weight is a secret science, the keepers of this secret never sharing it with any of us, but you might be surprised to know that it’s really quite simple.
The secret to losing weight is: Less in, More out.
Let me explain. All I’m trying to say is that if you use x number of calories in a day, then put in less than x and you should be losing weight. If you’re active, then you probably need much more energy and calories than someone that doesn’t, so your x will be higher, but the point remains, put in a little less than what you expend in a day, with some exercise and you’ll lose weight in no time.
I will put a word of caution here, I’m not suggestion anything drastic, all I’m saying is that if you can reduce your portions as an example, and you start doing more in a day via exercising, then you’ll be using more calories than you’re getting in (while keeping a healthy diet), and in doing so, your body will start targeting the fat as a source of energy, thereby losing weight.
It’s simple if you think about it in those terms, but of course, I know that in reality it’s never easy.
Enough of this, let’s talk exercise I hear you say!
If you want to get a six pack in the comfort of your own home, then you should consider doing some crunches, pushups, leg lifts, jackknife sit ups and v ups. I’ll explain each of these below.
Of course, you can also invest in an ab wheel trainer or ab wheel roller. These devices are aimed at strengthening your core muscles without being a complicated or large device, making it easy to use at home, and easy to store.
Using an ab wheel is relatively easy, if you’d like to read more on how to use an ab wheel, then please go ahead and check it out. The image below should give you an idea on how to use the ab roller.
If you’d like to check this ab wheel out, click here for more info.
In addition to an ab wheel, there is nothing wrong with good old push ups and sit ups or crunches. Below I’m going to discuss the exercises I believe are the best to give you six packs fast and efficiently, giving the results you’re looking for.
How to do: Crunches
I like crunches, they’re extremely effective with less strain on your spine than a full sit up. A crunch is very similar to a sit up, so I’m sure you know how that’s done, but a crunch differs in the sense that you don’t come up to your knees all the way, all you basically do is lie on your back, arms crossed on your chest, legs raised with knees bent. All you do is crunch your tummy muscles, the movement will bring you up a little, until your upper back is off the floor. You don’t want to come right up, only your shoulders should leave the floor, you want to keep the tension in your tummy throughout the movement.
The key to a crunch, where you get the most benefit (and burn, believe me), is with the initial tensing of your tummy or abdominal muscles, and when your shoulders leave the floor.
That’s all there is to crunches. Do as many as you can, have a minute rest in between, an repeat.
Breathing is important too, so let’s talk a little about that here. Before you tense your stomach muscles, you’ll want to breathe in, and as you complete your exercise you’ll want to exhale throughout, all the while concentrating on the muscles you’re working on.
Maintain control of your breathing and muscle control to get the maximum benefit from your crunches.
This goes for all exercises too, so keep this in mind.
How to do: Push Ups
The two main exercises I like to do at home are push ups and crunches. Push ups are fantastic at strengthening your core, thereby helping to flatten the tummy, working the arms to give your triceps some definition, and giving the whole body a nice workout too.
With a push up, you want to focus on your core muscles. As with crunches above, with a push up, the act of keeping your body straight and tense requires your core muscles, which includes your abdominal muscles, and just about every muscle on your trunk or torso.
If your aim is to get six pack abs, then with every exercise you want to focus on your abdominal muscles as much as possible. Breathing and controlled movements, isolating the muscles you want to focus on will give you that laser targeted focus to build your six pack abs.
Is this all? Push ups, Crunches, and an Ab Wheel roller?
This isn’t all I’m afraid, but it is enough to get you on the right path. You also need to remember that your diet will play a very important role in losing weight. Exercises can strengthen your muscles, make them bigger, but if there is still lots of fat around them, then they can’t be appreciated.
There is a silver lining to all this, the very act of exercising in itself helps burn calories, and this will help you put in less, but also burning more, the secret formula we mentioned above. The more you exercise, the more your burn, it’s as simple as that.
Conclusion: How to get a six pack fast
With a healthy diet, paying attention to eating less than you need in a day, a few minutes exercise every day at home, and you’ll surely get the six pack abs you’re looking for, and fast. Dedication and commitment are keys to achieving these goals, but in the end I’m sure you’ll agree, it will be worth it.
I hope you’ve found value from this article, now go ahead and give me 20! 🙂
Today we’ll be looking at ab roller exercises, an easy and simple ab workout for beginners, and even those looking to build muscle, or when it starts getting too easy.
You might be wondering just how much of a workout an ab roller can offer, but believe me, it can be easy, sure, but it can be incredibly hard too, all using your body’s core strength, and the position in which you do the exercise, but more on that later. For now, let’s start with ab exercises for the beginner.
Please remember though, it’s very important with any exercise to ensure you do controlled motions and don’t overdo it in the beginning. It takes much longer to heal from an injury made in haste than it would to just do it correctly from the beginning.
Ab roller exercises for beginners
If you’re starting out with your new ab roller, then you’ll want to make sure you don’t overdo it in the beginning. As I mentioned above, concentrate on doing controlled movements. By controlling your movement, you will actually get a better workout than if you hurry along just to get it done. Building muscle is all about focus and isolating the muscle you want to work on.
Start in a kneeling position with the ab wheel in a comfortable position in front of you. Now, slowly extend your body, focusing on your core rather than pushing the roller. Move forward slowly, until you feel a good level of strain, then slowly bring your body back to the starting position. That, in a nutshell is all you need to do. Continue to do this motion for another nine times, 10 repetitions in total to complete your first set.
If you feel up to it, you can do a number of sets, giving yourself a minute to catch your breath in between.
While you’re exercising your core or abdominal muscles, you want to increase your heart rate sufficiently so that you can start burning the fat away, thereby achieving your flatter tummy sooner.
Ab wheel exercises for the intermediate
Ok, you’ve graduated from the beginners class, it’s getting too easy, and you want more of a challenge. Let’s see what we can do about that.
The basics remain the same, but what you can do here is extend further and further until your body is almost completely flat with your arms extended out.
If this is getting to easy for you, you can lift your knees of the ground as you move your body forward and support yourself on your toes instead. I can assure you, this will increase the difficulty ten fold.
When it starts getting easy again – difficult stomach exercises
So you want to make it even harder, you want even more of a challenge do you?
Now you can take it to another level once again, but this time, instead of a forward and backward motion, you can start moving to the sides, then back. If pushing the ab wheel forward while your body is completely extended, while on your toes was hard, going side to side is going to be incredibly difficult, but I can assure you one thing. If you get to this level, you’ll be very pleased with your results I’m sure.
Achieving your goals with six pack abs
Gone will be the days of trying to lose belly fat, with these ab roller exercises, you’ll be boasting six pack abs, all thanks to your consistent hard work and dedication.
If you don’t have an ab roller yet, there are many great products available that are inexpensive. If you’re trying to lose belly fat, an ab wheel or ab roller is the simplest and cheapest way other than traditional situps and pushups, with the added benefit of controlling your movements and difficulty level.
If you’d like to take a look at some of the ab rollers at Amazon, simply follow the link and you’ll head on over.
If you’ve stumbled upon this page with the burning question, How to use an Ab Wheel trainer, then you’re in luck, because we’ll go through exactly how to use an ab wheel to give you the maximum benefits while using this fitness device.
Looking at the ab wheel itself, it’s not a complicated device. You have handles to hold on to, and a wheel, or two depending on the one you have.
Now, as in the image above, all you need to do with you ab wheel trainer, is to roll it.
Just rollin’ along!
Now you may be thinking, “is that all”? Well, in a word yes, but it’s the movement that’s going to surprise you.
If you’re holding the ab wheel handles, while on your knees (do make sure you protect your knees with a cushion or padding of some sort), slowly and in a controlled fashion, roll the ab wheel along and roll it back.
Initially, I’d mirror the posture you see in the image above, arms straight and pointing down, and move your body forward keeping your arms position. This way you can get the hang of the ab wheel and not hurt yourself while you familiarise yourself with the device.
Slowly but surely…
As you progress, you may want to move your arms, but believe me, this is very hard! Any movement in your arms increases the angle at which you’ve moving the wheel at, thereby increasing the strain on your shoulder muscles, your lats (or Latissimus Dorsi) you biceps and triceps working equally hard to keep your arm straight.
Try not to go too fast, and above all, keep your movements controlled. Rather go slowly, have controlled, deliberate movements, and keep from straining your arms too much.
As you start to gain strength and control, then by all means, push the limits a little, increase the difficulty and move your arms forward as you go forward. As you pull the ab wheel back, you’ll pull your arms into their starting position too.
Eventually you’ll be able to straighten out completely!
Imagine that! Imagine how awesome it would be if you had such strength in your arms, core, lats, hips (just about everywhere), that you can stretch out completely as you exercise with your ab wheel trainer.
It’s possible, and it doesn’t take anything more than consistency, dedication and hard work, as with all things worth it I would say.
Are all Ab Wheels made equal?
I’d say, looking at the ab wheels I’ve reviewed and researched, they are great devices, it all depends what works for you.
If you want two wheels for stability, then go for the Elite Sportz Ab Wheel Roller Pro.
If you prefer the thicker wheel and curved handles, then take a look at the Ab Carver Pro. I’m sure you’re going to get the same workout with either model, but it will come down to personal preference at the end (and perhaps what you’re aiming to spend on your ab wheel trainer).
Final thoughts: How to use an Ab Wheel Trainer
As you’ve no doubt realised, an ab wheel trainer is a very inexpensive trainer that will give you incredibly core stability and tighten up your abdominal muscles. I would caution you again, to start off slowly, and work your way to higher difficulty with the ab wheel range of motion.
Above all, when using the ab wheel trainer, make sure your movements are controlled, and that you stabilise your core, what I mean by this is to make sure you keep your back straight, stiff and your tummy tense. The way to exercise your abdominal muscles is to isolate them without putting unnecessary strain on the rest of the body.
If you can focus on this, then you’re going to achieve the results you’re looking for so much quicker.
If you’ve decided enough is enough, and you’re looking for the best home workout fitness equipment, then take a look at what we think will get you exercising in no time.
If you’re anything like me, then you most likely carry a little extra around the middle area. So, fear not, let’s address that area first, and move on to the rest.
What to select for the best home workout – Core Muscles
Other than getting your heart rate up to burn those extra calories, we need to address the middle section I mentioned above, and that is lack in core strength. Your core muscles are basically your tummy muscles, ribs, and pelvic muscles.
Your core muscles are all the muscles you need to keep your body up straight, but also the same ones you need to actually stand up. You may be surprised to know how much you actually need your core muscles, so it’s good that we concentrate on this area first.
I’m sure you already have an idea what fitness equipment we should be looking at, well, it’s the ab wheel trainer.
This device is great for a bunch of reasons, the first one is that it does it’s job, and it does so very well.
Ab Wheel Trainers focus on abdominal muscles
Have you ever tried to use one of these? If so, you’ll know that you haven’t wasted your money. It’s easy enough and hard enough to give you the workout you’re looking for, all the while focusing on your core muscles, among others of course (think of your arms).
An ab wheel trainer not large at all, it’s very easy to store in a cupboard or behind the chair for easy access.
You can use an ab wheel trainer in front of your TV
For those of you that want to start slow, this is it. You can do this while watching TV for a bit of distraction, and you’re going to get a great workout of those abdominal muscles.
If you’d like to read a bit more on what we thought of a very affordable ab wheel, the Elite Sportz Equipment Ab Wheel, you can check out our review here.
You can of course, click on the images in this article to read more about the ab wheels on Amazon, so please feel free to do so, or simply click here and you’ll head over directly.
An ab wheel puts less strain on your spine than sit-ups would.
If you have lower back ache or pain, then you probably already know it’s not a good idea or even an option to do sit-ups. With an ab wheel trainer you can focus on those core muscles, but without putting unnecessary strain on your spine, a huge benefit in my book.
Ok, we have the abs and core muscles covered, now let’s move on to the arms next.
What to select for the best home workout – Arms
You may not be happy about my suggestion here, but the cheapest way to exercise your arms is push-ups. Don’t get me wrong, push-ups are very hard, especially if you’ve hardly done one in months or years, but the positive side to this, is that you’ll be very surprised how quickly you can do 1, 2, 10, even 50 push-ups.
Our bodies are amazing things, and your body will react positively to exercise, building on each exercise session.
What equipment is available to aid with push-ups?
If you want to spare your wrists, then you definitely want to look at a push-up system.
This system twists, and the twisting motion helps reduce the strain on your wrists. These are great devices to help you with your pushups, they’re not overly large, and can also be stored away in a cupboard for easy access when you need them.
If you can do 1 push-up, it’s a good start
Don’t be afraid to do push-ups, one is good enough. Do one, and if that’s all you can do then so be it. Tomorrow, you’ll probably only do one again, but the next day you’ll manage two.
So the momentum will build, and before you know it you won’t just be increasing your number by 1, you’ll be able to increase your push-ups by 5, more even.
For the ladies reading this article, if you’re worried about the difficulty of a push-up, you don’t need to do it with legs extended, you can do a push-up on your knees instead. Slowly extend the distance between your arms and your knees, thereby increasing the difficulty, but you don’t need to go crazy with a straightened body and hurt yourself.
Before we move on though, I want to summarise what we’ve covered so far. I’ve made the assumption that you’re looking for a low hassle easy solution for the best home workout.
I’ve also assumed that perhaps you haven’t been an avid gym goer, and you’re basically starting from scratch.
With this in mind, I think it’s good to start small. They say the hardest step is to just start. And believe me, this I can attest to, it’s hard to start, and even harder to continue.
That’s the second key to all this, consistency.
Start, and do your exercises regularly and with consistency.
Don’t get caught up in how many of what you’re doing, all you need to do is, well, just that, do. Start with some push-ups and use the ab wheel. Between these two, your heart rate will increase, you’ll give your core and arms a good workout, and this I think is a fantastic start.
Soon you’ll be looking for more of a challenge, and when that happens, take on the challenge, and enjoy your successes.
Tip: Celebrate each little success, no matter how small.
I hope I’ve given you some ideas for selecting for your home workout equipment. With this as a start, and with consistency, you can expect to see good results and as you challenge yourself, increase in the exercises you take on.
Please feel free to browse our site, we’ve done some reviews on great equipment that may be of interest to you.
You may just want to check out what fitness equipment Amazon have, if that’s the case, click here to head on over to the home workout equipment search.