Flat toned abs are inarguably the most common goal for every exerciser today, but most exercisers do not know that it is much more complicated than just doing hundreds of sit-ups every day. With consistency, these 5 steps we have put down can make toning your abs easy. Read and learn what it takes to get rid of excess body fat and replace with a sexy and flat stomach.

Cardio and strength training:

Its crucial to maintain a healthy body weight in order to get a toned belly. You can do a thousand sit-ups everyday but can never see the muscle you’re working if there’s too much of body fat. Your abs and muscles stay under the body fats if you are not on a healthy weight, so never forget to do cardio and total body strength training, because they will help you burn calories and keep a lean figure. For the best toning result, aim for at least 30 minutes of cardio at least 4 days a week.

Abdominal exercises

It’s important to exercise abdominal muscles if you want to get a washboard stomach, but variety matters because its what will give you a better result. In order to see a difference, you should work the entire abs set; lower, upper, sides and oblique.

Healthy eating

If you eat unhealthily and take in too much calories, all of the cardio and sit-ups you do will all go down the drain. Your diet matters, and so does its contents so make sure you eat a lot of food, vegetables, fiber and whole grains.

Avoid excess sodium and alcohol

Excess sodium, alcohol and soda leads to either empty calories or bloat which all serves as barriers to toning your stomach, so try and avoid them while on a toned belly mission.

Stay hydrated

Drink a lot of water in order to help avoid bloating and puffiness, which will obscure toned stomach muscles. The water you drink can help flush out many things like excess sodium faster. Stay properly hydrated in order to rid the body of toxins and keep your metabolism at its peak. Drinking a lot of water can also make defining your abdominals better so never stay dehydrated.

WhatsApp number: +971 565 830 067  (Just send us code 3013 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

[contact-form-7]

Pretty sure by now you have seen enough abs workouts that you can actually write one on your own, but you still do not feel comfortable with yourself, you don’t feel like you have the body to show for it. Well, that’s just because the lean and sexy body you want isn’t easy to come by, it takes a little more variety, creativity and fun.

We have selected 5 workouts that deliver the fun, creativity and variety, and will have you believing why it is better than anything you’ve tried before perform the exercises 1-2 times per week, make sure you never do it back to back

Kneeling plank

Kneel on the floor and rest your weight on your knee and forearm so that your knees are off or just touching the ground. Be sure your body forms a straight line from your shoulders to your hips, your elbow behind your shoulders and hold the position.

Do 1 set of this, 30-45 reps and rest for 30 seconds

Body bar twist

Stand in a shoulder width stance and hold a body bar or unloaded barbell over one shoulder with both hands holding the bar. Support your cores and twist your upper body until the bar is pointing directly in front of you. Make sure to contract your oblique as you rotate and return to the starting point.

Do 1 set, 10-25 reps and rest for 30 seconds.

Elevator abs

Standing as tall as you can with your feet shoulder width apart and toes pointed outward, keep your arms in front of you at chest height to help maintain your balance. Drop your hips and sit back until your thighs are parallel with the floor, then pause and drive through the hills and lift your body back to the starting position, then squeeze the glutes at the starting position

Do 1 set of elevator abs, 8-10 reps and rest for 30 seconds.

Dead bug

Lie back on your back and with your arms extended fully down your sides, then bend your knees and bring them up so your thighs and knees forms a 90 degree angle and your calves parallel to the floor. Support your core as you lift one arm up and behind your head while you straighten out the other leg up. Return to the starting point without letting your legs touch the floor, and then repeat with the other side.

Do 1 set and 10 reps, and then rest for 30 seconds

Squat

Stand as tall as you can, your feet shoulder width apart and toes slightly pointed upward, keep your arms at chest height in front of you to help maintain balance. Drop your hips and sit back until your thighs are parallel with the floor, pause and drive through the heels, then lift your body aloft back to the starting position; squeeze the glutes at the top of the movement.

Do 2 sets and 12 reps, and rest for 30 seconds.

WhatsApp number: +971 55 432 4361 (Just send us code 3003 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
______________________________________________________________

[contact-form-7]

How to get rid of underarm fat, quick and easy steps.

Unavoidably and the most dreaded experience for us all is how quickly we can gain weight anywhere on our bodies, and of course the underarm region is no exception. Fat in that area can be unsightly and embarrassing. However, it is possible to lose the “double wave” via a combination of diet and exercise to burn the fat not only in this unwanted area but all over one’s body.

Exercise

Let’s take action, Now!

With machines:

1.  Rowing machine: 12 to 15 minutes. Personally I can sit on this machine for half an hour, although the seat sometimes can become very uncomfortable! The damper setting which is located to the side of the machine is similar to gears on a bike, remember to adjust this to your preferred choice of comfort, however I do advice you push yourself!

2. Low row machine: This exercise involves pulling two independent levers towards your chest, keeping the arms out in front and the elbows low, parallel to the shoulders. Resistance is provided by a weight stack which enables the workload to be adjusted to suit each type of user. Because I am not looking to build muscle but moreover strengthen my arms, I’ll use weights of 15kg to 20 kg and work 5 sets of 50 or 100 when feeling brave.

3. Vario machine: The all round body workout, this machine can help you lose 200 calories within 20 minutes! Working your legs to arms and abdominals to shoulders. Usually I would stay the full 20 minutes with an effort level of 15, but I would recommend an effort level of 6 to 8 for newbies.

4. Arm bike machine: Many gyms will have this machine. You sit down on a seat and only work your arms! Excellent for sorting out that underarm fat. I will usually spend 10 minutes on an effort level of 8 as the machine is a true killer.

Without machine: 4 rounds of 5 intense exercises with 10 second rest.

1. Push up plank row:
2. Dips using a chair:
3. Chest fly:
4. Rows (one arm then change):

Set yourself a goal

Try to get 45-60 minutes of exercise daily. This boosts calorie burn, which results in fat loss all over the body.

• Train four times per week.
  1. Two sessions spent building muscle, burning calories and accelerates fat loss.
  2. Two sessions should include intense cardio training. e.g. Running, swimming and cycle.

It is important to remember that muscles need time to repair. Avoid training every day to allow the muscle fibers time to repair rips and tears.

Your Diet

• Aim to include at least one serving of vegetables and one of fruit at every meal, along with a serving of lean protein, such as chicken, fish, lean red meat or dairy.
• Add a small amount of healthy fat to each meal in the form of nuts, seeds, olive oil, avocado or coconut.
• If you’re drinking regular soda, cut it out of your diet. You’ll see really fast results by eliminating 200 calories a day just from not drinking soda anymore.
• Stay hydrated with plain water. Soda, energy drinks, coffee beverages, packaged smoothies and juice drinks contain added sugar and syrup, which pack on calories without providing much nutritional value.
• If you cut 500 calories from your daily diet, you may be able to lose 1 pound per week.

Keep drinking your GREEN TEA! and if you’re anything like me and worry about staining your teeth, remember to carry a colorful plastic straw in your bag.

Green tea helps boosts your metabolism which is key to burning calories.

• Some studies show that consuming green tea helps lower cholesterol, burn fat, prevent diabetes and stroke, and stave off dementia.
• Importantly, drink plenty of water! Drinking water helps you in feeling more full (thus reducing overeating) in addition to clearing your complexion and hydrating your skin.