If I had to pick on exercise to lose weight fast that looks so easy yet is so challenging it would be the abdominal plank. I mean really all you have to do is hold yourself in a straight plank position. How hard can that be and you would be losing weight fast?
For those that have never tried this exercise before you are in for a wonderful surprise. Yes, you only have to hold yourself in a straight plank position, but when you are in this position your abdominals are doing all the work to hold you in that straight line. They are working overtime to maintain that position. To lose weight fast it is important that you complete this exercise properly to get maximum benefit and really strengthen your abdominal region. The objective is to complete 4 sets of 60 seconds each set. To determine the proper exercise intensity let's start with test 1.
1. First test will be for you to get on your knees and forearms. Place your forearms far enough from your knees so that your back is nice and flat. Your hips shouldn't sag nor should your hips be pointing up to the sky. This is very important if you want this exercise to help you lose weight fast. From your shoulders down to your hips should be a nice flat straight line. Try and hold this for 30 seconds . Move on to test 2 if you are able to hold this straight, flat position for 30 seconds. If you are challenged to hold this position for 30 seconds then this is where you begin. Start with 4 sets of 30 seconds each and as you get stronger increase your time for each set until you reach 60 seconds for each set.
2. The second test is the same position as the first test except instead of your knees being the anchor point your feet are the anchor point. Maintaining the straight flat line bring your knees off the ground so that only your feet and forearms are on the ground. Again hold for the suggested 30 seconds in this straight, flat position. Your shoulder and hips should be flat and straight like a board. To reiterate if your goal is to lose weight fast there should be no sagging of the hips or arching. If you pass move to test #3. If not stay here and complete 4 sets of 30 seconds each set. Increase each sets time as you get stronger to 60 seconds.
3. If you have passed the first two tests then you are ready for test #3. Using a stability ball you will place your forearms on the stability ball instead of on the ground. This will create instability and force you to contract your muscles even more to maintain balance and stability. If you have made it this far your goal is to start with 4 sets of 30 seconds and as you get stronger work your way up to 4 sets of 60 seconds.
You may find at first that you aren't terribly fatigued from this or you don't feel that muscle exhaustion like you do with other exercises. If you are one that feels this way then wait until the next day and see how sore you are or try just one set of planks and see how tired your muscles feel. Add this exercise to your routine to lose weight fast and after a few months of these along with a proper carb rotation diet you will be ready to show off your washboard stomach to anyone and everyone.
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Lose weight? healthy though!
By: ganesh0o7 | 29-07-2008
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How can you get motivated & stay motivated????? I am so sick & tired of trying every diet just to lose a few pounds & gain back 10 pounds.....please can someone help me....I need to lose at least 95 pounds....!!!!!! HELP
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hi all, i would like to walking exercise a good way to lose weight. just wanted to ask you guys for a opinion.
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Loose tummy even after 22 mnths of normal delivery
By: nehamahajan | 24-01-2008
I am a 26 yr old woman, 5ft 5 inches and weigh 62.7 kgs. I had a normal vaginal delivery in the April of 2006. I exercise under the supervision of a a qualified physiotherapist to losse weight and tighten abdominal muscles after 6 weeks of delivery. Daily walks with the baby were also inclusive. The problem now is .. that I was not very regular with the regime after 4-6 mnths and my lower tummy has fallen loose and a tyre like area has emerged alomg the waist.. seems like an empty bag hanging down. I have started the exercise regime again for over 3 weeks now and am introducing many exercises including walks,yoga and a strict eye on the diet. Pls suggest me how can I loose weight faster and get back to my pre pregnancy weight of 55 kgs..( my weight was 73 kgs at the time of delivery).
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