Wonderfully Fit Personal Training

Working with weights for just 20 minutes twice a week should be enough to start building more lean muscle and flattening your abs. 

For high-intensity, exercise at 80-90% of your predicted maximum heart rate level.  

A potent antioxidant, vitamin C protects the body against cell damage that can occur during exercise.  

A combination of eating right and working out regularly is a great method to lose weight and help prevent heart disease. 

Gradually decrease your intensity as you finish a cardio workout; do not stop abruptly.  This can be hard on your heart and your body.  

Warm-up and cool-down activities are an acceptable part of a person's physical activity plan.  

Stop eating when you start to feel full.  This will help prevent your stomach from expanding too much. 

Reduce your portion size.  This will help shrink your stomach, thereby reduce the amount of food it can hold. 

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

Work out regularly, and eat healthy. 

Some activities, such as bicycling, can be moderate or vigorous intensity, depending upon level of effort. 

Use any opportunity you have to walk. 

Burn more calories through regular cardiovascular workouts, such as walking, running, cycling, skating, etc.

Recall happy memories often. 

Turn on happy music and dance. 

Studies show that the frequent decline in bone density that happens during aging can be slowed with regular physical activity. 

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

Your resting metabolism is the rate at which your body burns calories; it plays a big role in how quickly and efficiently you lose weight. 

Take a 10-minute walk every day; and while you walk, smile and think good thoughts.

Fiber has zero calories.  If you are trying to lose weight, try to eat enough fiber everyday.  

Calf raises are the easiest calf-toning exercise. 

Strength-training enhances exercise performance and muscle resilience. 

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

Green tea has more polyphenols than black tea which help lower cholesterol and protect against cancer.  

Preserving bone, joint, and muscle health is essential with increasing age.  

High-water foods are also low in calories.  You can feel full with fewer calories.  

High-water foods are also low in calories.  You can feel full with fewer calories.  

Help young people learn skills required to do physical activity safely.  

Do not over-stretch or you risk pulling a muscle.  Ease into any stretch.

Eat lean types of meats like chicken, fish, turkey, and egg whites to develop a lean and fat-free abs. 

Limit rest time in between abs exercises to about 1 minute or less, so that you can keep your metabolism high and burn fat quicker. 

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

Walking helps to eliminate stress hormones from your body and reduces tension in several large muscle groups (glutes, quads, and hamstrings). 

Take control of what you eat.  Learn to say "no" to unhealthy foods.

Increase your metabolism through strength-training. The more muscle mass you have, the more belly fat you burn all day long. 

Rather than just watching sporting events on television, young people should participate in age-appropriate sports or games. 

Resistance exercises improve muscular strength in persons with stroke, multiple sclerosis, cerebral palsy, or spinal cord injury. 

Physical activity is a critical factor in determining whether a person can maintain a healthy body weight or lose excess body weight. 

If you exercise working muscles that are not adequately warmed up, you could increase your risk of injury.

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. 

Fiber offers great health benefits.  Fiber-rich foods include fruits and vegetables, whole grains, beans, and nuts. 

To get the most from your abdominal crunches, your lower back should stay pressed against the floor throughout each crunch.  

Research shows that weight training can improve your self-esteem.