Wonderfully Fit Personal Training

Exercise gets easier and you will be able to do more and more as time goes on. 

Physical activity improves the quality of sleep. 

Eating frequent meals keeps your body working throughout the day.

Keep working at it and don't give up.  It is hard to eat healthy and keep exercising regularly, but this is the key to getting flat abs.

Aerobic physical activity requires the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. 

Everyone should engage in regular physical activity to improve overall health and to reduce risk of many health problems. 

Try to do cardiovascular exercises for 30-60 minutes, 3-5 days a week. 

Make sure your weight training exercises work your lower abs areas.

Reduce your belly fat with cardio and strength training exercises, and start eating a healthy, low-calorie diet.

For starters, train your abs once or twice per week.  Do more once you are used to the vigor.

Your abs have a high level of resistance to muscle fatigue.  Rest time in between sets should be kept to a minimum.

If you are overweight, you must lose body fat in order to see the effects of muscle-toning exercises. 

Do not slouch.  Good posture allows your internal organs to function better and helps prevent neck and back pain.  

Adults are encouraged to do a variety of activities, as variety probably reduces risk of injury caused by doing too much of one kind of activity. 

Remember that nutrition is what mainly tones your abs. Total body exercise should be your second choice in your quest for your six pack.

Understand the risks and yet be confident that physical activity is safe for almost everyone. 

Strawberries and blueberries, which are rich in antioxidants, are thought to protect the brain from aging-related cell damage.

Eat healthy.  Your calorie intake has to be less than your calorie output for you to lose the fat around your belly.

Adults should do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.

Fiber keeps you feeling full longer and helps to curb your appetite.  It also stabilizes your blood sugar, which is important in weight maintenance.

Muscle-strengthening activities may help promote weight maintenance, although not to the same degree as aerobic activity. 

If you want to get as many antioxidants as possible from your vegetables, eat them raw, or steam them. 

Even moderate exercise just 3 times a week can have you looking slimmer and more toned. 

Choose fish more often for lunch or dinner.  Fish is abs friendly.  Look for fish rich in omega-3 fatty acids, such as salmon, trout, and herring.

Some people with arthritis can safely do more than 2.5 hours of moderate-intensity activity each week.

Inactive people should "start low and go slow" by gradually increasing how often and how long activities are done.

You don't need to run everyday.  Running every other day gives your muscles time to recover and it gives you time to gain strength in your legs. 

Don’t skip meals, epecially breakfast, which has to be  the richest meal of the day. In the evening have something light.          

Bend your elbows and your knees when lifting or lowering plates or dumbbells from the floor.  Do not use your back, you could strain it.

Choose high-fiber foods, such as whole-grain breads, fruits and vegetables.

Resting muscles prevents injury and allows muscles to repair themselves.

Race walking, or power walking, is an appropriate fitness activity for any healthy person.  Try to increase your speed every day.

Squats are a perfect exercise for your buttocks and thigh muscles.

Don't skip meals.  You will end up bingeing later on when you feel extremely hungry.  This will result in a fat belly.

People who have had a past injury are at risk of injuring that body part again. 

Healthy bones, joints, and muscles are critical to the ability to do daily activities without physical limitations. 

Muscle–strengthening and bone-strengthening activities overload muscles and bones, making them stronger. 

Mental health benefits have been found in people who do aerobic or a combination of aerobic and muscle– strengthening activities.

Moderate exercise has been shown to reduce the risk of prostate cancer and breast cancer.

It is possible to achieve weight stability by doing the equivalent of 2-5 hours a week of moderate-intensity walking at about a 4 mile-an-hour pace. 

Regular strength-training (e.g., lifting weights) plays a huge role in weight loss. 

Set aside a specific time to eat your meals without reading a book or magazine, watching television, or working on the computer.

Whole-grain breads are higher in fiber than white breads are.  Make sure you're getting at least 2 grams of dietary fiber per slice.

Park your car further away from your office, so that you are forced to walk more.

Older adults should do exercises that maintain or improve balance if they are at risk of falling. 

Replace unhealthy fats with moderate amounts of monounsaturated or polyunsaturated fats such as olive, canola, sesame and peanut oil.

Spending 15 minutes a day doing any activity that works the major muscle groups, such as running, cycling, or swimming, helps relax the muscles.