Healthy Living Over Fifty: The Quickest Path To a Flat Stomach

Great ebook on the subject

For some people over fifty it's so difficult to get a flat stomach. If some don't see almost instant results they give up before they achieve their goal.

A major factor that contributes to people giving up is that they just aren't eating right or doing the right exercises.

What's the Right Way to Get a Flat Stomach? 

Surprisingly, the path to a flat stomach does not lie in crunches or sit-ups. But, doing cardio can definitely help get you a flat stomach with healthy aging.

This is because cardio exercise burns far more calories than exercises such as crunches and leg lifts which focus primarily on the stomach. When performing cardio exercises, you will burn fat over your entire body. Once you start burning away the fat on your stomach, your stomach muscles will begin to show.

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This is the key to getting a taut, flat stomach! Even if you can't do the flat stomach exercises right away, you should change up your diet and lose the fat first. Once you've gotten accustomed to a cardio regimen, and lost a significant amount of weight, those sit ups and crunches we discussed before will help you define and further flatten out your belly.

What Are the Best Crunch Exercises? 

For working your upper abs, the basic crunch is your best exercise. You'll probably want an exercise mat, since you'll be lying on your back to do this exercise. With your hands at the side of  your head and your knees bent 90 degrees. Lift your shoulders from the ground like you're trying to bring your knees and chest together. Remember, your legs do not move here! Lift your stomach muscles only. Do this for 3 or 4 sets, 15 to 30 times a set. Also remember to take a few minutes rest between sets.

For lower abs the best workout by far is a reverse crunch. The reverse crunch requires you to lie on your back with your hands directly behind your head, knees bent, and feet roughly 5 inches from the ground. Slowly bring your knees toward your chest, picking your butt up off the ground slightly. Focus on working your stomach muscles. Again preform this exercise in 3 to 4 sets. Make sure you do 15 - 30 reps each, resting 2-3 minutes between each rep.

There are a variety of other workouts which work the stomach muscles but by far these 2 are the best. Poor dieting practices and improper exercise are the fatal blow to most people's attempt to
achieve a flat stomach. Take what I've outlined here for you seriously, and follow this regimen to the letter. Do not cheat yourself at the opportunity to get a flat stomach.

Be as consistent as possible with your routine. Doing 2 sets of your exercise routine one day and 6 the next to make up for it will make it harder to get a flat stomach, and stall you on your journey to success.

You Must Eat Right

You need to remain on a healthy, low sugar diet to see those abdominal muscles. Otherwise you could do all the exercises in the world, but if your diet is loaded with unhealthy choices,
like sugars and excess calories, you'll never see your six pack.

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Circuit Training: What is it and How Can You Benefit From It

Circuit training incorporates a series of exercises until you "complete the circuit" before beginning the sequence again. For example, you might do an upper body exercise like pull ups, followed by a lower body exercise like squats, followed by a full body exercise like jumping jacks. Since your heart rate remains at a relatively high rate during the entire circuit, you will get a high quality workout that will give you results faster. You get the advantages of strength training and the benefit of cardio.

Circuit exercising is performed for increasing the body resistance with resistance training and aerobics that is aimed at fat loss and muscle building. This type of training is ideal for home workouts and may include such exercises as skipping rope, dumbbells, physio balls, and weight training machines. They do not occupy much space and could be stored even in cupboards.

 Includes both weight training and cardio 

Circuit training involves performing different exercises such as squats and push ups without taking a long break in between them. With circuit training your breaks in between exercises should only be 5 seconds long. If you have to take a longer break, be sure to walk around and keep moving and keep the break to only 15 20 seconds. Circuit training is a great way to tone muscles while getting an excellent cardio workout for your body. Adding weighted exercises helps to increase the fat burning power of circuit training. These quick workouts can be done in less than 30 minutes if you plan them properly.

Circuit training is a type of super set

Where you link one exercise to the next in succession. You move from one exercise to the next and to the next without rest. You can link as many moves together as you like. If you want to shed belly fat, when constructing a circuit training routine remember to combine both strength and cardiovascular training elements. For instance your can assemble a circuit where stations involve exercise machines, hydraulic equipment, hand held weights, elastic resistance, or calisthenics. In between each station you should force yourself with some type of aerobics such as jogging for 1 to 3 minutes between each circuit. Typically circuit training sessions last anywhere from 20 to 60 minutes with a variety of different exercise.

In conclusion

The key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain.

Maximizing your metabolic workout 

Work at an intense level and keep the rest periods short. You will accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is simply unmatched for simultaneously maximizing fat loss and lean muscle gain.

Circuit Training for Women

Dumbbell Squats

Circuit training because of it's adaptability is the best program for the beginner, especially popular with women for its help in trimming body fat, improving cardiovascular health, and promoting lean muscles.

Not having the time to exercise, can no longer be an excuse because of the versatility of circuit training.

For the business woman on the go, women who travel, or moms at home with the kids, this form of exercising is for you.

Why? Let me tell you why.

You can perform these circuit workouts in less than twenty minutes, You can do this anywhere in your home or office with very little equipment, and the best part,  no gym membership.

It's easy to format a series of exercises which can be put into a "circuit" to achieve a low-impact, high-intensity workout that can help tone, burn fat, and developing muscular strength and cardiovascular endurance. Here is a video to motivate.

To start choose two bodyweight exercises and two dumbbell exercises - 5 to 20 repetitions for each exercise, taking extremely short breaks between each exercise and a few minutes rest between circuits.

To lose weight you can't beat circuit training because it actually helps boost your metabolic rate (the rate at which you burn calories while at rest). The key to losing weight is not about how many calories you burn while you workout but instead how many calories you burn after the workout, known as the "Afterburn Effect."

Women have certain needs when it comes to aerobic and resistance training. A woman’s metabolism
slows naturally during any reduction in calorie intake or increase in calorie burn. Circuit training is the solution. Circuit training for women counteracts this by increasing metabolism.

Circuit Training for Women Workout:

1. After a warm-up, start off with a basic exercise that gets your heart pumping, such as squat jumps, jumping jacks or step-ups.  
2. Next, work your biceps with a light dumbbell. Complete 12-15 bicep curls with each arm, and repeat.  Choose a dumbbell weight that you are comfortable with.  
3. Follow this up by jumping rope in place for 1 minute.
4. Leg workout, hold a dumbbell in each hand while doing forward lunges or squats. Complete 10-15 reps with each leg.
5. Chest and upper-arm workout, 10-15 push-ups.
6. Return to the squat jumps, jumping jacks or step-up part of circuit. Consider adding dumbbells to the squat jumps, step-ups to add some strength training.  
7. Lets not forget the abdominal muscles with 20-30 sit-ups or crunches.  Proper form maintains that you cross your arms over your chest. 
8. Using the dumbbells, perform 10-20 basic squats, following each squat with a shoulder press.

Allow 15 seconds to move from one exercise to another, but try not to take any additional breaks. Exercise as fast as you can, trying to keep up a high intensity throughout the circuit. After one full circuit, take a 3-5 minute break before repeating the circuit again two more times.

The whole workout should take 45 to 60 minutes with the warm-up. Ensure that you pace yourself for your appropriate level of fitness and drink plenty of water.

If you are beginning to exercise, it's always best to check with your doctor before starting a new exercise program.

Want to learn more about circuirt training?  Check out this new book by John Matonis full of info on exercises and workouts    Circuit Training for Weight loss