The truth about getting abs with fitness bunny Sai Phifer: Pics. I get asked a lot by men & women how to get abs. First thing I say is that your nutrition is KEY when it comes to your abs. Below are a few truths that will probably help you on your journey to a defined core & great abs.
1.) CRUNCHES ALONE WON’T CUT IT. There’s more to abs than just crunches. Crunches will tone your abs but won’t get rid of the fat layer that lies on top of the ab muscles. To lose fat you must do some form of HIIT (high-intensity interval training) exercises for 20-30 minutes a day, 3-4 times a week. Personally, I feel interval training is a must rather than an option because it helps increase the metabolic rate, causing your body to use up all stored forms of energy, in short, your fat.
My personal favourite way is weight training. Weight training increases the body’s overall metabolic rate, so in turn, it enhances the action of aerobics. Therefore burning fat at an accelerated rate.
2.) SWITCH IT UP! Keep your muscles from being bored. Switch your exercises/moves every few weeks. The longer you stick with a program, the more efficient your body becomes at doing it. You end up using less energy & burning fewer calories so you won’t get optimal results.
Always make small tweaks to the same exercises you already have. For example, instead of placing your hands by your ears when you do crunches, try extending your arms in front of you or do oblique twists on an incline bench rather than the floor.
Exercising while holding a weighted ball or dumbbell is another way to switch things up once you get stronger. Use enough weight so that you can’t do more than 15 to 20 reps at a time.
3.) ALCOHOL WON’T LET YOUR ABS BE GREAT – Alcohol can add to the size of your stomach for one very simple reason: Alcohol is dense in calories. Every gram of alcohol contains the same amount of calories as a gram of butter – 7, which is almost twice as many as a gram of most other carbs or protein. Like other calorie-packed foods. It promotes weight gain.
4.) NUTRITION! You MUST have a clean diet if you hope to achieve a defined core. Bake, boil & grill instead of frying. Eliminate/control sugar & sodium. Drink your water!”
Source – FamousMagazine
In other news – Woman of the moment Sandra Ndebele finally spills the beans on her seductive pics
The real story behind woman of the moment Sandra Ndebele’s transformation. Her phone averagely rings every 10 minutes, mostly receiving calls from strangers. Her WhatsApp gets up to 2 000 messages from unknown senders per day.
Her social media pages are beaming with messages, likes and requests. Since Sandra Ndebele began posting seductive pictures of her transformed physical figure, admirers, lusty men and haters have been stampeding for…continue reading.