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Health Fitness


Keep FitFit Over 40
Keeping fit over 40 is important, once you have that belly fat it is harder to get rid of it. Being fit allows you to be healthier, being able to walk without puffing and panting whilst out with your family, or even your dog. Walking is a good exercise, besides being enjoyable but there are other ways to keep yourself fit, don't go over the top and do too much, just increase the exercise you do gradually.


Abdominal muscles are no different than any other muscle group. Closest to the surface are the internal and external oblique's, which turn the trunk and provide the body with rotation and lateral movement. Signs warn you of 20-minute maximums so that the next sweat seeker can have his turn. But for sure the result will be very rewarding if you will sincerely devote yourself into it.


With this few, well-chosen exercises for sure your dream for flat belly and six packs will not be far. -   Vertical Leg Crunch

-   Long Arm Crunch

-   Reverse Crunch

-   Plank (Hover) Exercise

-   Traditional (Basic) Abdominal Crunch

-   Half Curl

-   Crossover Crunch

-   Seated Oblique Twists with Medicine Ball

-   Oblique Crunch

-   Bicycle Crunch Exercise

-   Captain's Chair Exercise

-   Abs Crunch on an Exercise Ball

-   Bicycle

-   Ball Crunch

-   Long Arm Crunch

-   Reverse Crunch

-   Plank

This must be perform 2 to 3 sets of 10 to 16 reps, and give them a day of rest between workouts. Well better start with an exercise routine and plan to make it happen.

.Try to perform only the desired amount of repetitions at first to avoid muscle pain.)A better sex life.


During two of the days, you can exercise at a higher intensity level to accelerate fat loss, but only if you reach a sticking point. Just three to four workout sessions that last no more than 35 minutes to an hour will do the trick. Some fat burning foods include eggs, oatmeal, olive oil, low fat dairy products, unprocessed wheat, lean meats and fruits and vegetables. The simplest way to keep a slim figure is to make weight loss your lifetime goal, and not just a passing phase in your life. Diet - This is the most important component to achieving great abs. Cardio and Strength training - Perform moderate cardio exercise three to five days per week for approximately 30 to 40 minutes.


Fit Over 40.                                     

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Burn Fat Fast
Years ago I found myself weighing 250 pounds, constantly squeezing rolls of fat on my stomach, and just all around unhappy with myself in the mirror. Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my job as a fat loss and fitness expert allows me to use my empathy and knowledge to train numerous clients and help them achieve unbelievable success in reaching their target body in my boot camps. It takes a lot of work and a lot of training. It has been proven again and again, the best training program for fat loss and lean muscle gain activates as many muscle groups of the total body in the shortest amount of time. While interval training is hands down the best protocol to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.

Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises. The squat, which is notorious for its fat blasting and lean muscle packing effects. Now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. Prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly "isolate a muscle" and your good to go. Remember this Power Body Reaction:

?Muscles Involved?"(?Calories Burnt + ?Muscle-Building Stimulus )?"?Fat Lost + ?Muscle Gain

Confession time. I have a love-hate relationship with exercises like this. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, "Do you really need to do this?" and wondering whether I'm laying in a pool of sweat or tears every time.

By now your saying "Get on with it. I'm sold. What are these crazy exercises I need to be doing right now!?" Let's lift veil of suspense. Here is my official top 10 list of favorite exercises in the world for fat loss and lean muscle gain (in no particular order):

Exercise 1 - Power Clean + Thruster Combo - Kettlebells, Dumbbells, Bands, or Sandbags

Exercise 2 - The Swing - Kettlebells, Dumbbells, Med Balls, or Sandbags

Exercise 3 - Alternating Lunge + Curl to Press

Exercise 4 - Mountain Climber Push-ups - Valslide or Bodyweight

Exercise 5 - Woodchopper - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise 6 - Kettlebell or Dumbbell Snatches

Exercise 7 - Turkish Get-Up + One-Arm Dumbbell Chest Press

Exercise 8 - Burpee with Overhead Press

Exercise 9 - Med Ball Snatch-Slam Combo

Exercise 10 - Single-Leg RDL + Row - Kettlebell or Dumbbell

Use my advice jack up your training by introducing these 10 powerful compound exercises we use in my boot camps to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course it's ultimately up to you to do what it takes to take your training and your body to the next level!


Lou Kristopher, CSCS, RKC is a Walnut Creek personal trainer and body transformation expert who helps his many clients discover their best shape ever by burning pounds of unwanted body fat and gaining muscle using cutting edge training techniques. Qualify for a free 1-week trial at Power Body Boot Camps by visiting



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