Gym Etiquette 101–WARNING–Avoid These 15 Gym Behaviors At All Costs

New to the gym and don’t know how to behave yourself? Afraid of getting angry looks from other members?

If you’re planning to lose weight and lead a fitness lifestyle, odds are you’re going to be at the gym. A lot.

No need to make it uncomfortable for yourself or others.

Should have read that blog post on Gym Etiquette...

Here are 12 easy behaviors that will help you avoid being chased out with burning torches by an angry mob of other gym members:

  1. Wipe Off Your Equipment: You’re not the only person in the gym using the machines. I do not enjoy cleaning up after you.
  2. Stay at Home if you’re Sick: If you’re wheezing and hacking everywhere—stay in bed. Far away from me. Let your body recharge and relax. Don’t get me sick too.
  3. Don’t Monopolize the Equipment: I know you like bench pressing. A lot. It’s all I see you do at the gym. Actually, yesterday, you were bench pressing for 2 hours straight. Some of us also need to use the bench, thank you.
  4. Keep Your Cell Phone Off: Just because we’re forced to be in the same place doesn’t mean I care about the bump you found on your left butt cheek last night or your girl friend’s affair.
  5. Keep the Unnecessary Socializing to a Minimum Like to socialize? Go to a club. Go to a coffee shop. Just don’t sit down and chat with your buddy on the machine I’ve been waiting to use for the past 40 minutes. The gym’s for working out, not picking up girls or socializing.
  6. Keep the Grunting to a Minimum: I understand if you’re working hard, odds are you’re going to grunt. No hate. I do it. It’s the POWER grunting that’s got to go. Come on; just breathe out through your mouth. No need to contract your vocal chords.
  7. Slamming Your Weights: You’re not a blacksmith. Act accordingly.
  8. Learn How to Use Your Equipment: You don’t need to stand in the power cage to do dumbbell presses w/ 5 lb dumbbells. You’re not cool.
  9. It’s a Gym—Work Out: OK. It’s rush hour and the gym is packed. You’re barely walking on that treadmill as your read off your magazine. Nuff said.
  10. Not Using Proper Exercise Form: Not only are you asking for an injury by doing this, it’s distracting and annoying to those of us who know what we’re doing. Hire a trainer if you’re totally new or read up on it before working out.
  11. Don’t Give Me Exercise Tips: If you don’t have “PT”, “CPT”, or “CSCS” behind your last name, I don’t want your advice. Actually, even if you do, unless I’ve requested it, I don’t want it either, especially if you just interrupted my workout.
  12. Don’t Give Me INCORRECT Exercise Tips: Just because you read it in a magazine, doesn’t make it right.
  13. Re-rack Your Weights: Come on. Not everyone uses 500lbs on each side of the leg press. We know you can. We’ve heard you grunting. We’ve the sweat off your machine several times. Just do us a favor and put your weights away.
  14. No ½ Nude Posing In Front of The Mirrors: You’re not Arnie. Actually, it wasn’t cool when he did it either.
  15. Wear Proper Clothing: I don’t want to see your buns of steel.

What are the most annoying behaviors you’ve ever seen at your gym?

—Feel Free to Leave a Comment Below—

You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

© 2011, Sorge Menendez, All Rights Reserved

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    Bored With Your Workouts? These 5 Mental Techniques Will Keep You Working Out and Losing Weight

    So you want to lose fat but are  having difficulties keeping yourself motivated?

    Lacking Motivation to Work Out?

    Skipping workouts?

    Working out and losing weight does not have to be boring— as long as you use the right motivational techniques.

    Some of the best ways I’ve found to to keep myself motivated to work out are to:

    1. Keep a workout journal

    One of the best ways to keep yourself motivated is by keeping track of your activities. Keeping track of your activities is not only helpful because it helps to show your progress but it also makes the process of losing those extra pounds more like a game.

    There’s no need to get fancy when it comes to this. Your journal can range from a 99-cent hardcover notebook to a free online blog to sophisticated tracking software.

    Your workout journal can be used for tracking anything from your daily workouts to the foods you eat to the thoughts you’ve had at the end of the day. I’ve found journal writing to be highly therapeutic and helpful on my quest towards better fitness.

    2. Keep a goal card with you at all times

    A goal card is nothing else than a small card that you keep in your pocket (or purse) throughout the day with your major goal written on it.

    I personally use a blank business card (You can easily get a pack of them anywhere stationery is sold. Just look for the kits). You can also use a note card for it.

    For convenience, make sure that your goal card is discrete and portable. That way you can look at it as many times as you wish.

    As you go through your day, you will notice yourself looking at it more and more and as you do so, you may notice how your motivation will increase every day.

    3. Write your goal down 10 times every day

    If you are reading this blog, you probably have a pretty clear idea of what you want so far.

    For example, if you’re 200lbs and you want to lose 10 lbs in the next three months take that and write it using the 3P formula: Personal, Positive, Present.

    Your goal then becomes:

    I weigh 190 lbs by (Date).

    Write this down in your journal 10x each day (you can split it by writing it 5x in the morning right after waking up and 5x at night before going to sleep).

    Something that has helped me A LOT while doing this exercise is to draw a line in the middle of the blank sheet of paper and write all the affirmations on the left side.

    As you write, you will notice negative thoughts popping up (“No you won’t.” “You’ve failed before, what makes you think you won’t again.” “You’re wasting your time.”). Write the negative thoughts on the right side of the line. Once you’re done, take each negative thought and turn it into a positive.

    For example:

    “You’re wasting your time working out.” Becomes: “I am INVESTING my time to better myself and my life.”

    4. Visualize Success

    This is another little-known gem that has practically changed my life.

    Did you know your brain cannot tell the difference between something imagined (visualized) and a real thing?

    From this day on, while lying in bed, right before you fall asleep, visualize yourself looking the way you wish to become.

    It helps to imagine yourself looking in a mirror.  As you gaze into your reflection, make sure you see it as a trim, fit, fat-fighting machine looking back at you—EXACTLY THE WAY YOU WISH IT TO BE.

    Do this every night and you will start seeing changes in your life at an incredibly quick pace.

    Just remember, you do not have to actually “see” anything in your mind to visualize. Imagine yourself seeing what you want and that is usually more than enough. The more you practice your visualization skills, the better you will get at it though until some day, you might surprise yourself when you are looking at the reflection of what you have been visualizing all this time. :o)

    5.- Create a Vision Board

    In order to help you visualize things better, I’ve found that creating a vision board helps people that may not feel confident enough to visualize.

    A Vision Board is simple. Just take a blank piece of poster board (as big as you’d like) and a bunch of old magazines or ads and cut out everything you want. (You can also print them out)

    In this case, get a picture of a fitness model you want to look like and paste it there.

    A little trick I’ve found to help keep me motivated is to take a picture of me, cut off the head, and stick it into the body I aspire to have.

    To make the Vision Board for you, just spend 10 minutes looking at it everyday and imagining how awesome it must feel to look like that!

    Which of these motivational strategies are you going to apply first?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    5 Ways to LOSE Weight This Thanksgiving Holiday.

    Having issues trimming that turkey for the holidays? No stress.

    Lose Fat

    Happy Thanksgiving!

    I love Thanksgiving—nothing better than families getting together and sharing the love. Holiday mirth and food everywhere you look.

    Turkey here, Sweet Potato Pie there, did I mention Food everywhere? (Yeah, we’re  already listening to Christmas music in my house.)

    Most holidays also tend to revolve around food and eating. This tends to be a headache for those of us trying to lose weight or keep up a fitness lifestyle.

    No biggie. For once, I’m thankful to have food and a family, (and readers :)  to share this holiday with with. Not everyone in the world is lucky enough to have those things today.

    At the same time, holidays need not have to equal “extra fat.”

    Here are 5 ways you can stay in shape and LOSE weight during this Thanksgiving holiday:

    • Take a 15 minute cardio break before the biggest meal. Doing high intensity cardio-respiratory workouts raises your EPOC levels (Excess Post-Exercise Oxygen Consumption) for at least 30 minutes after (depending on the intensity of the workout). This means your body becomes a super efficient fat-burning machine. While this may not be enough to lose weight, it may keep you from putting on extra fat this holiday.
    •  Skip the liquid Calories. Did you know some regular soft drinks can be as much as 142 Calories? They’re also loaded with sugar and sodium (which can make you retain water and look bloated). Save your stomach real estate for real food.
    • Portion-Control Your Meal. Just because it’s Thanksgiving Day doesn’t mean you have to pig out. Portion-control is key. As long as you stay within your daily Caloric requirements (about 2000 or so for your average person) and not overeat, you should be OK. Remember, every extra Calorie you consume could potentially turn into extra fat.
    • Schedule it as a cheat day. Come on. It’s a holiday. Loosen up. Be moderate, but enjoy the food.
    • Don’t Stress Out. Did you know that stress can make you fat? Stress releases the hormone known as Cortisol which has been found to be connected to higher levels of abdominal fat and heart disease. Keep those six pack abs and save your ticker—relax and enjoy your holiday!

    Happy Thanksgiving!

    What are you thankful for today?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    Burn More Calories At Home With This Home Gym Functional Training Workout

    No gym, no problem.

    Here’s a quick high intensity full-body functional training routine you can do from the comfort of your own home:

    All you need is your body, an Adjustable Dumbell Set or Bodylastics Exercise Bands , an Exercise Ball, a portable pull-up bar (such as the Iron Gym Total Upper Body Workout Bar Extreme Edition), a jump rope, and a digital timer (I recommend the GymBoss Interval Timer).

    For more info about how to build your own home gym, check this post out.

    As always, make sure to warm-up properly beforehand.*

    The workout is divided into three circuits. That is, you do each exercise after the other without any rest in between. At the end of each circuit, you get a rest period.

    Circuit One: THE START

    1 minute of jumping rope.

    As many Squat Thrusts (or “Burpees”) as you can do in 2 minutes.

    As many Hanging Knee Raises as you can do in 2 minutes.

    As many Dive Bomber Push-Ups as you can do 2 minutes.

    As many Hindu Squats as you can do in 2 minutes.

    As many Jumping Jacks as you can do in 2 minutes.

    As many Abs Crunches as you can do in 2 minutes.

    2 to 3 minutes of rest followed by:

    Circuit Two: THE BUILD

    (Aim for 12-20 reps. Use a weight that you can handle and perform each exercise in a controlled manner.)

    Dumbbell Chest Press while lying on the ball.

    Dumbbell lat rows (while lying on the ball).

    Standing Dumbbell Military Press.

    Dumbbell triceps extensions.

    Seated Dumbbell Curls (sitting on the ball).

    Weighted Dumbbell Squats.

    2 to 3 minutes of rest followed by:

    Circuit Three: THE BURN (Repeat Circuit One)

    TIP: PRINT OUT THE POST AND WRITE DOWN YOUR STATS NEXT TO EACH EXERCISE, THAT WAY YOU CAN CHART YOUR PROGRESS.

    Did you try the workout out? What were your stats?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    6 Easy Tips To Stop Yourself From Cheating On Your Diet

    Having issues sticking to that diet?

    So you’ve decided that you’re going to lose those extra pounds this time around and no person or fried chicken wing is going to get in your way!

    There’s one problem though—you’re having a super tough time sticking to that new diet.

    It’s OK. You’re not alone.

    Cheating on Diet

    Insulin Spike Blues

    I’ve noticed that every time I modify my meal plan, (whether it’s adding or taking Calories away) it takes me about 2 to 3 weeks until the new style of eating ‘clicks’ and feels natural.  I’ve also noticed that it’s very easy to cheat on your diet during those first 21 days.

    Cheating on your diet has both negative physiological as well as emotional effects. Not only are you hurting yourself and your weight loss goal by eating the bad stuff, but you’re also messing up your self-esteem by knowing you’ve failed yourself and have become a victim to food once again as well as your chances of reaching your goal.

    If you’ve found yourself in a situation where you can’t avoid cheating on your diet, here are some things you can do to stop doing so:

    1. Schedule a cheat meal per week. Reward yourself for sticking to your diet and exercise plan by eating whatever you want once a week. Love those cupcakes? Eat a few.
    2. Hit the gym. There’s that moment where it hits you that you’ve spent 30 minutes in that elliptical machine and only burned 120 Calories which makes you truly respect what foods you put into your mouth.  Once you start equaling the Calories in food to time spent in the gym, it may make you think twice before eating that chocolate bar.
    3. Wait 30 seconds before you cheat on your diet. Most problem eating comes from bad habits. Habits are unconscious in nature—you do them without thinking. If you take time to think of the effect that eating that bag of chips might have on your future in the long run right before eating it, you’re not only making the habitual action conscious, but the future perspective will also help you abstain from doing so.
    4. Incorporate foods you enjoy into your meal plan. Just because you’re eating healthier, doesn’t mean you have to eat bland or things you don’t like. My personal meal plan is pretty filling; as I’ve built it around the healthy foods I enjoy eating the most.
    5. Drink water—Lots of it! Water is awesome. Not only is it good for you, since it helps to keep you hydrated and detoxified, but it’s also Calorie free. Best of all, it helps you deal with the hunger pangs and cravings that you may experience if you’re on a diet. If you make it a habit to sip water throughout the day (such as by carrying a refillable water bottle with you), you’re less likely to stop at a gas station and purchase a soft drink.
    6. Avoid cheating as much as you can. Every time you go back to eating the foods that got in trouble to begin with, you’re not only reinforcing a bad habit (cheating on your diet), but you’re also making it harder to get back into your diet plan by doing so.

    If you’re having issues sticking to your diet, you’re not alone. By doing the right things, you can keep yourself from cheating on your diet and take a step closer towards that weight loss goal.

    What’s the first thing you’re going to do today to keep you from cheating on your diet?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    Top 10 Home Gym Equipment Essentials

    Want to get in shape, without having to go to a gym?

    Gyms are convenient and price-effective, as they have all the machines you may need to do your workout and more and usually cost less than a work day’s earnings per month.

    At the same time, for many of you, going to the gym can also become a big time-consuming activity which might result in either dreading the activity on a daily basis, or even worse—skipping workouts.

    Packed Gym

    It's 6PM on Monday---Good Luck Finding an Open Treadmill!

    Fitness should enhance your life, not take over it.

    You don’t have to go to a commercial gym if you want to lose weight and get in shape.

    At the same time, you do have to exercise.

    For those of us who want to do more things in life than living in a gym, working out at home is a quick and effective alternative to get in shape.

    Not only will it save you time, but it will also save you money in gas and gym memberships.

    In terms of equipment, setting up a home gym should not cost you too much. Here are some things you should have:

    SPACE: This is obvious; you’re going to need some space to set up your home gym. This could vary from a spare room to part of a room. Thankfully, most of the tools I recommend are portable and easily put away after use.

    SUPPORT

    • Exercise Ball: Has multiple uses including a bench, hyperextension machine and stability training device. Kinda cool for an overpriced beach ball. ;)
    • Exercise Mat: Not only great for doing Yoga and Pilates type of exercises, but also doubles up as a floor work (situps, etc.)/stretching mat.

    RESISTANCE

    • Adjustable Dumbell Set (Bowflex Select): While these may seem pricy, they are a lot cheaper than having to buy separate dumbbells and have to pay by the pound. Best of all, since they’re adjustable, all you have to do is pull a lever and “click”–you have the weight you want. No need to change collars or anything else. They’re also a lot cheaper than being stuck on rush hour on the way to the gym.
    • Adjustable  Resistance Tubing. I tend to like the dumbbells a lot more than the tubing since the resistance on the tubing can be a bit misguiding at times, although I do like the fact that tubing does allow you to do a wider variety of exercises such as lat pull downs by connecting them to either a door or a pull-up bar. You can’t go wrong with the Bodylastics Exercise Bands when it comes to tubing.
    • TRX Suspension Trainer: While working out at home, body weight resistance is key. The TRX not only helps you increase your resistance by adding range of motion to your exercises, it also helps you burn more calories per workouts since it forces you to recruit your stabilizer muscles.
    • Pull-Up Bar: For working out your upper back muscles and biceps at home, nothing beats doing pull-ups and chin-ups. Best thing about this bar is that you can take it off the door when done and put it away. This one doubles as a pull-up bar, a sit-up bar, and push-up handles. I own an Iron Gym Total Upper Body Workout Bar Extreme Edition and cannot recommend it to enough people.

    CARDIO

    • Heart Rate Monitor (continuous readout): If you have one of these puppies, all you have to do is strap it on, then go run outside or up and down staircases. Heck, run around in circles. As long as you keep your heart rate elevated at a certain rate (60% of your maximum heart rate), you should get a good cardio workout.
    • Speed Rope: Rope jumping can be a great cardio-respiratory work-out if done at a high-enough intensity.
    •  Rebounder: For those of you with weak knees, this is your second-best alternative to the speed-rope. Similar mechanics, little to no impact.
    • GymBoss Interval Timer: This little piece of equipment is a programmable interval timer. What that means in English is that you can program it to beep at separate intervals (sort of like having two kitchen timers going on). For example, you could set it up to beep for 2 minutes, then 1 minute, then 2 more minutes (you can do push-ups for those two minutes, then rest on the other minute, etc.). It comes in handy during circuit training and cardio exercises such as high intensity interval training, where you do an all-out set for a prescribed amount of time, followed by another prescribed amount of time of rest or lower-intensity exercise.

    GYM ON THE CHEAP OPTION

    Feel free to pick and choose from these tools. Find out the ones that suit your type of work out. Remember to be creative. Just because you don’t have a bulky gym machine at home doesn’t mean you can’t replicate the same exercises by putting some of these tools together.

    What is your home gym made up of? Any tools you recommend?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    Beginners Abdominal Exercises Routine

    Did you know that doing sit-ups could injure you?

    When most people think of abs exercises, the first thing that usually comes to mind is either sit-ups or crunches.

    I personally remember dreading eighth grade gym class where our teacher would test us every so often in order to see who would be able to do the most sit-ups.  Being somewhat of a weakling for most of my middle-school years, endless sit-ups, and the resulting days of gut-wrenching soreness that would follow were not exactly my can of soda.

    While crunch-type exercises are great ways of working out the abs, if you’re a beginner in search of that elusive six-pack, you should think twice before jumping into them.

    See, your core is made up of two major types of muscles. You have muscles that help to stabilize your core and then you have muscles that help to move it.

    The issue is that most beginning exercisers (and most non-athletes) do not have well-developed enough stabilizer core muscles to actually work out the movers (such as by doing sit-ups) with enough intensity to get results without risking injury.

    Doing this often results on muscular imbalances or poor movement patterns which could eventually lead to injuries such as slipped discs or chronic lower back pain as the added support of the stabilizers is just not there.

    If you’re getting started in your weight loss journey, you should work progressively.

    Before you move on to crunches, work on the muscles that help to stabilize your core for about a month or so, that way, you will be much more ready to work out and stay away from injuries.

    Here’s an awesome beginner’s ab workout for you:

    Plank:

    Abdominal Exercises

    Abdominal Plank

    Lay on a face-down position. Keep your feet together and your forearms on the ground. Make your hands into fists, tighten your abs and your butt. Lift up your body until it forms a straight line. Hold, release and repeat.

    Followed by:

    Cobra:

    Abdominal Exercises

    Abdominal Cobra

    Lay down on the floor in a face-down position. Extend your arms alongside your body. Your palms should be facing the floor. Tighten your abs and butt and pinch your shoulder blades together. Lift your chest, followed by the hands off the floor. Keep your arms straight. Hold it, release and repeat.

    Finish it off with a nice set of:

    Floor Bridge:

    Abdominal Exercises

    Abdominal Floor Bridge

    Lay face up in the floor. Flex your knees keeping the feet on the floor. Tighten your abs and your butt and lift your pelvis off the floor as far up as you can. There should be no discomfort.

    Take it slow with this one, as having tight hip flexor muscles might restrict your range of motion.

    Do three reps of 12 sets each, holding the exercise for 3 to 5 seconds per rep.

    What’s the longest time you’ve ever held a plank for?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    How To Make Your Cardio Workouts More Fun

    Hate doing cardio?

    Do you find yourself finding creative ways to avoid your cardio workouts every day?

    For those of us who work out on a daily basis, cardio training can become sort of a boring chore.

    I find that running on a treadmill or mindlessly walking up steps for hours on end really gets on my nerves. It feels boring and repetitive and like a waste of time that could be better spent doing other things (like, not doing cardio).

    cardio workouts

    Feeling like a hamster in a cage while doing your cardio workout?

    At the same time, I also understand the benefit of cardio work outs, and since I want a strong and healthy heart (as well as an effective way to burn extra Calories in my off days), I make sure to get at least 20-45 minutes of cardio on my non weight-training days.

    If you want to lose fat and burn off those extra calories, yet don’t find doing cardio to be a very attractive activity, here are a few things you can do to spice it up a bit:

    • Listen to your favorite music or audio books while working out. Feed your mind as you work out your body. 20 to 60 minutes of cardio can definitely add up. Just finishing that scene in that book can even be motivating enough to keep you working out for an extra 10 minutes (it’s happened to me).
    • Schedule your cardio work-outs around your favorite TV shows. I’m assuming your equipment has built-in television (every gym I’ve been to has had some version of this). So far, my rule is, “no TV unless I’m doing cardio.”
    • Use a continuous read-out heart-rate monitor. Checking whether you’re meeting your desired heart rate can make time go more quickly (it can also lead to a better cardio workout).
    • Cycle between machines from work out to work out. Not only does it spice things up, but it also prevents overuse injuries.
    • Cycle between machines within your workout. If you’re going to spend an hour doing cardio, you’re better off splitting that workout between two machines, aka, 30 minutes on the Stepper, 30 minutes on the Treadmill.
    • Use other ways of doing Cardio than the norm. Whether it’s going to a group class, circuit training, or doing Tabatas ‘till you drop, you don’t need to be on a piece of cardio equipment to get a great cardio workout. Experiment with your options and see which ones you like best.

    If you don’t like to do cardio, yet understand the benefits of it, you don’t have to resign yourself to boredom. You’d be surprised of the effect that doing one of the things above can have on your cardio workouts.

    What other ways have you found to make your cardio workouts more interesting?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    Three Abdominal Exercises That Will Kick Your Gut

    Three Abdominal Exercises That Will Kick Your Gut

    Want to get that six-pack going yet you’re sick to your stomach of doing crunches?

    Don’t fret.

    I’ve got three alternative Kick-Gut abs exercises for you that are sure to work your midsection out.

    1)      Plank: Lay face-down on the floor then bring your body up and support yourself on your forearms. The only two parts of your body that should be touching the floor are your forearms, and the tips of your toes. Keep your hands closed into fists if you need extra stability. Contract your abs and keep them tight.

    There are two ways to perform this exercise, either by 1) Holding it for as long as you can  (and adding time). This is also known as an ‘isometric’ or 2) Doing reps of it where you only hold it for a shorter amount of time.

    Why? The plank exercise works out the stabilizer muscles of the core. Since most people have weak stabilizer muscles to begin with, you can’t go wrong with working them out.

    Abdominal Exercises

    Abdominal Plank

    2)      Jack Knife Situp (also known as V-Up): Lay face up on the ground with your arms extended, hands above your head, palms externally rotated. Keeping your legs together, flex your abs, lift your both your arms and your legs up and try to touch your feet. Your body should look like the letter “V.” Hold for a few seconds, release and repeat.

    Why? Since this exercise is a combination of a crunch and a leg raise, V-Ups work out both your upper and lower abs. Do enough of these and your abs will be burning for a very long time.

    Abdominal Exercises

    Jack Knife Situp

    3)       Hanging Knee Raises:  Grab onto two Ab straps (make sure they’re safely fastened to whatever you attach them to—I’ve had one fall out on me while working out and it was NOT a pleasant experience.).  Raise your legs up by flexing your knees until they touch your chest. Contract your abs. Hold it for a few seconds, then slowly relax your legs. Repeat.

    Why? Exercising on an unstable environment (such as the hanging ab straps) not only forces you to recruit more of your stabilizer muscles, but doing so also ends up burning more Calories per workout.

    Abdominal Exercises

    Hanging Knee Raises (Variation without the ab straps)

    If you want six pack abs and are sick of doing crunches, try these three exercises out for a change.

    What other non-crunch exercises do you like?

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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    Quickest Weight Loss Formula

    Want to know about the quickest weight loss formula?

    It’s simple: Eat Less, Exercise More.

    The process of weight loss is relatively simple: Burn off more Calories than you consume, and you will lose weight.

    The problem with most of us is that modern society often supplies us with more food than we need.

    Instead of having to track and hunt (or even farm) our food before eating it, for most of us, it is literally at a hand’s reach which means we can eat pretty much whatever we want whenever we want it.

    Not only that.

    The easy availability of food has led food to take on different functions than what it was originally meant to be…fuel for your body.

    For many of us, food has become a means of socializing (dinner with friends), a way to show love (grandma’s cooking), do business (power lunch), or even an emotional outlet (comfort food), which makes it even harder to not overeat.

    Another problem is that our society has become progressively more inactive than ever. Not only are schools cutting sports and gym class, but most of us spend the majority of our days sitting down.

    Whether it means driving everywhere in our cars, or doing some type of “knowledge work”  at the office computer instead of physical labor, odds are the average person isn’t burning enough Calories during his or her daily activities to offset the amount of Calories they are consuming.

    There are several ways you can avoid this:

    • Start eating less. Find out how many Calories you need to eat per day (known as your Basal Metabolic Rate) and cut 500 Calories from your diet.
    • Exercise at least 30 minutes per day. It doesn’t have to be at a gym. Just get active.
    • Buy a pedometer and start measuring how many steps you’re taking per day. More steps = more activity = more calories burned.
    • Drink more water. If you drink 8 ounces of water (a medium-sized water bottle) with every meal, you will feel fuller and more energized through the day. This has more benefits than that, as it will also keep you hydrated and help you get rid of toxins.
    • Don’t make food your emotional ally. Instead of eating that chocolate bar, go do cardio if you’re feeling anxious. Have tea with friends instead of going to dinner. Be creative!

    If you want to lose weight, the formula is simple: Eat Less, Exercise More. Implement it into your life, and you should reach that beach body shape sooner than you think!

    You can have that trim and fit body you’ve always dreamed of. Others have done it. CLICK HERE and check out this FREE FAT LOSS VIDEO that will teach you how you can do so too. (The video is embedded on the site, so there’s no need to download anything. Just click on the link, follow the instructions and it will start on its own). What are you waiting for? CLICK HERE and find out.

    © 2011, Sorge Menendez, All Rights Reserved

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