5 tricks to improve your stamina naturally so you bust your butt at the gym!

If you are into fitness and want to excel, stamina is one thing that you would love to work on! An increased stamina ensures that you give 100% to your workout and go an extra mile as well. As an individual who loves to exercise, a good stamina is the key to an enjoyable workout. You don’t have to be an exercise-lover to yearn for increased stamina. You might be a mom chasing your toddler all over the house! Whatever your case may be, an increased stamina is a bonus that you need!

Here are a few ways you can increase your stamina so that you can literally bust your butt and break a few of your own personal records at the gym!

Balance Your Recovery Time and Resistance!

When working out at the gym and pumping iron, you are definitely tempted to lift up heavier weights and increase the number of reps. However, this is not going to help you increase your stamina, rather this is going to tire you out quickly and may even put you off your workout!

In order to increase your stamina and endurance, it is recommended that you shorten your rest period between sets from 30-90 seconds. Use lighter weights and increase the number of repetitions. The lower the weights and shorter the recovery time, the better will be your stamina and endurance!

Always Listen to Your Body!

While it sounds tempting to work out every single day to get better and faster results, it does not work that way! Working out every day is not recommended as it is not only exhausting, but it eventually takes a toll on your body. You may start off your week with 100% intensity but without any rest day, it will eventually fall down and you will be dragging yourself to the gym without any enthusiasm.

Furthermore, your risk of muscular injury also increases if you tend to work out everyday. So in order to increase your stamina and endurance, in the long run, it is always recommended that you work out at least 3-5 days and give your body a rest in between!

Indulge in HIIT

HIIT is the latest exercise obsession and for good reason too. It not only takes 10-20 minutes to complete, but also blasts fat like anything! It is a perfect workout for individuals who are short on time but don’t want to compromise their fitness routine! However, there is a hidden benefit to it.

Regular HIIT increases your stamina and endurance. It is a simple workout where you go all out for a good 30-45 seconds and then give yourself a recovery period of 1 minute. HIIT can be incorporated in any of your workouts, including sprinting, rowing, biking, burpees, push-ups and even squats! The best thing is that you don’t need a gym to do HIIT!

Frequency and Duration of Your Workouts Matter!

Indulging in HIIT and then feeling the burn has to be one of the best things to experience. However, limiting this workout to once a week or pushing yourself to the burning point once or twice a week, is not going to help increase your stamina and endurance. Sticking to a workout routine at least 3-5 days a week and maintaining a good workout frequency is important in increasing your stamina.

You can challenge your body by changing your regular routine but, make sure you push yourself to the point of muscle burn. This ensures that you will ultimately increase your stamina!

Power of Your Mind!

Another way to increase your stamina is to use the power of your mind. Our minds are the key to either pushing our body or preventing them form reaching a goal. Before going out for your workout, standing in front of a mirror and telling yourself that you can do it, can go a long way. Keeping yourself positive and motivated can help you increase your workout stamina and help you push yourself to the max!

Increasing Your Stamina and Endurance is a Combination of Perseverance, Hard work and Determination! Make Your Workouts Enjoyable and Long-lasting with These Awesome Tips!

5 ways to achieve your fitness goals in 2017

As one year comes to an end and a new one approaches, we experience a whirlpool of emotions and an unparalleled motivation towards self-improvement. Being a spirited soul, you want the New Yearto be the best year of your life, your life's dreams seem well within your grasp and you're willing to make all the changes required to turn those dreams into reality.

This vigor lures millions across the world to set new year's fitness goalsthat most often than not take only a few months to be abandoned,leaving you wondering why you spent so much onthose new running shoes or that home gym.

Ever wondered why those New Year’s workout plans keepfailing every year? The reason is simple-we are not motivated enough to repeatedly do something ‘we don’t really want to do’.However, the good news is that there are a number of strategies that can help you stayfocused and help you achieve your body goals in 2017. Five of the most effective ways have been outlined below:

  1. Invest time in setting your goals

It is crucial that you identify the underlying motive behind your body goals. For instance, try to figure out why you want to look better or become healthier because it will be that very motive which will fuel your fitness efforts even on the days you will feel demotivated.

Once you deduce the motivating force, decide your ultimate body aim for 2017 and jot down ways to achieve it. This might soundquite simple, however, this is the phase where most fitness plans start going downhill.

If you truly wish to attain your targets, you need to go beyond those stereotypical connotations of what a body aim is and how it is achieved. For example, you should avoid generic goals like shedding or gaining weight.Instead, go for specific and realistic goals like losing 7 kgs by the yearend or putting on 10 kgs in six months.

Once you've identified your aim, divide it into monthly or quarterly milestones as they will help you evaluate your progress, modify your fitness plan if need arises and keep you motivated. Then, translate these milestones into specific activities that you need to perform on a weekly basis such as going to the gym for an hour three times a week.

Moreover, for optimum results, try to combine physical exercises with a balanced diet to lead an all day health and fitness. Lastly, it will be a great idea to write down your fitness plan because research has proven that written goals have higher chances of being fulfilled.

  1. Streamline your diet

Whether you're planning to lose weight or put it on, it is important that you maintain your health and look attractive something  that can only be done with the help of a balanced diet. To start eating healthy, you need to first analyze your current food intake and calculate its macronutrient value.

Next, you need to tweak your diet by avoiding unhealthy foods like sugars and saturated fat and incorporate foods that are in line with your specific goals because foods such as these could increase the risk of  a possible Crohn’s disease which is a chronic inflammatory bowel disease. For example, if you want to gain a few kilos,opt for foods that offer a generous amount of protein, nutrients and healthy fats.

On the other hand, if you want to burn fat, you should make low-fat, low-calorie and low-carb foods like lean meats, vegetables, nuts and fruits. Moreover, those who are self-conscious can choose foods rich in antioxidants that have anti-aging benefits and are capable of boosting biological processes like immunity, circulation and metabolism among others.

The crucial thing to remember here is that the key to making any diet work is following it through with consistency. Additionally, if you feel like you don't get enough time to cook meals everyday, make sure to opt for supplements that will safely fulfill your daily dietary requirements and keep you on a steady track towards reaching your aims.

  1. Avoid following a strict routine

Forcing yourself to abide by a fixed workout routine or a monotonous diet will eventually lead to boredom and it will get harder to stick to this. Try doing things differently than you normally would.

You can come up with an array of delectable dishes to switch between and divide your workout regime into phases whereby you stimulate different regions of the body everyday. For instance, you can do cardio one day, flexibility exercises on the next and strength training on the third.

Doing so will not only prevent you from getting bored but will also facilitate the attainment of your body goals by giving you a chance to perform a more detailed workout that will have maximum effect.

Also, you can try out new things that are in line with your goals and will work to preserve your interest and dedication such as attending a class at your local gym, partaking in a marathon or buying a new workout DVD.

  1. Get yourself a workout partner

Having a workout buddy is extremely effective in giving you that much needed nudge towards your fitness goals. Firstly, it instills a sense of accountability that is missing in solo workouts.

Simply put, you might not feel like working out on a certain day but you won’t be able to do so when a friend will be counting on you. Secondly, it brings about a friendly competition that will keep you on your toes and motivate you to go the extra mile in pursuit of your aims.

Thirdly, it can make the workouts more fun and exciting, allowing the two of you to indulge in one-on-one outdoor games or you could just teach each other new exercises and regimes to stay fit every week.

  1. Be prepared for setbacks

Modifying the human body is a long and hard process, therefore, it is but natural to dwindle somewhere along the way. This is particularly true for the initial months when you are adjusting to a new routine and other engagements are testing your commitment to your goals.

So, try to avoid self-loathing or getting bogged down because it will reduce your drive and make your goals seem tougher than they really are. Should you face setbacks, try to make up for lost time by picking up the pace for a few days/ weeks or start off slow and then gradually work your way up to your milestones.

The moment you decide to change your body for the better, you embark on a journey that will prove its worth with each passing day by allowing you to feel happier, healthier and more attractive. Just make use of these simple tips and you should remain on track and realize your body goals like never before.

AUTHOR BIO

ABOUT AlyciaGordan

fitness goals alycia gordonAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia

Ideas to stay fresh and boost your brain power naturally

Trapped in the daily rigors of today’s life, one may find herself getting tired too easily or being super inactive on a busy workday. Staying fresh and keeping your brain active may be the hardest thing to do these days.

And while trying to get through the day, you might often forget to give yourself an energy boost and lose all your vigor as a result. While this could be due to overwork or stress, the fact that with age, our brain starts to lose its ability to process information as well as in its younger years, remains inevitable.

There is always a solution

It doesn’t have to be that way. There are possibly hundreds of things you can do to boost your brain power and feel fresh and active throughout the day. One of the ways that you can use to provide energy to your brain and body is the consumption of protein supplements like vega protein, amino acids, etc. These supplements help your body get all the essential nutrients it needs to be stay energetic. They also boost your immune system. There is always a natural solution if you want to avoid supplements then herbal green tea can also provide you with overall health benefits.

However, if you wish to adopt natural ways to increase your brain power and give yourself an energy kick, here is what you should do:

A sweaty start to the day can actually go a long way

As mainstream as it may sound, one of the best things you can do to give your body an all-rounder positive effect is exercise. When you exercise, certain chemicals are released by the brain that help promote overall neural health and also enhance your learning process.

Numerous studies and researches have also established a directly proportional and positive link between exercise and physical and mental health. The evidence collected from these studies strongly suggest that exercise works as a strong promoter of cognitive health in humans.

It doesn’t only counter age-related loss of brain tissue but also affects the structural health of specific areas of the brain. This, in turn, helps keep you fresh and active even on a tiring day.

So try to incorporate at least 20 minutes or moderate physical exercise in your routine because you need some vigorous movement to stay fit mentally and physically.

Don’t sleep too much or too less; aim for just right

While sleeping is a must part of your day, irrespective of any benefits associated it, it is definitely a lot more than just a requirement. Getting your daily beauty sleep is extremely beneficial for your overall health.

According to research, getting an average amount of sleep of around 7-8 hours helps boost your brain power and also prevents laziness and drowsiness throughout your day.

Sleep deprivation is detrimental to your body and brain and only results in sluggish mental activity. According to a study conducted on sleep deprivation, a single lie-in is all you need to replenish the brain and increase your levels of attention, activity, alertness and energy.

Meditate your way through excellent health

As a widely used form of relaxation and contemplation, meditation has been proven to lead to physiological changes in the brain. According to the results of a study, the size of the core areas of the brain increase due to meditation. It positively impacts our memory, improves our ability to handle stress , increases resilience, and overall energy.

It also helps activate the prefrontal cortex of the brain, which is an area responsible for advanced performance and thinking abilities.

According to a study published in Psychiatry Research, a particular style of meditation that focused on awareness of feelings, sensations and the states of mind led to decreased stress and anxiety. It also completely enhanced the area of the brain associated with memory and learning.

In a nutshell, meditation changes the structure of the brain and boosts those areas that have to do with self-awareness, focus and memory. All these together create a positive effect that helps us stay refreshed and revitalized.

Sing along to your favorite song

Who doesn’t enjoy listening to her favorite piece of music in the car, maybe en route work or back home? Or perhaps, just plug in your headphones while you walk to your college.

Listening to music evokes great responses in the form of brain stimulation. According to research, our brain responds to the varying frequencies of pitch, sound and tone of different kinds of music. It further results in positive and beneficial effects on the mood, blood pressure and heart rate.

According to numerous studies that have been conducted on the effects of music, listening to music and enjoying it while exercising or driving, for example, your brain is likely to get aroused and your level performance also improves. Besides, isn’t listening to your favorite Coldplay song or Lady Gaga’s likely to boost your mood and give you a dose of freshness and energy?

Change your environment to help change your brain

Learn a new language, read a new book, update your music playlist, try a new recipe for dinner, go to a different restaurant for lunch, take a different route to work one day or just take a vacation.

These kinds of changes in your life will keep your mind and brain occupied in a way that you won’t feel stressed out, dull or inactive.

Because when you challenge your brain by doing something out of the ordinary, it gets stimulated in the process. This stimulation results in brain restructuring which creates new neural pathways in the brain and boosts your brainpower. You are also likely to stay energetic and fresh when you learn and discover new things because it can excite you to great levels and give you a burst of energy and motivation to do things and create new environments.

So, the next time you start feeling dull, lazy and inactive, or perhaps you feel your brain isn’t performing up to its set standards, try doing one or all of the above mentioned tips. You will definitely feel noticeable and significant differences in your overall performance and energy levels.

AUTHOR BIO

ABOUT Alycia Gordan

alicia gordon guest author bioAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia

Fat & Fit??? What Are The Real Components Of Fitness?

Fit – but fat in fact… The phenomenon that is common in the UK …

Here’s the scenario … a person is proudly boasting to his/her mates how fit he/she is – has run a marathon, cycles an hour every day, regularly goes to the gym on lunch times… Something is not quite right here though, that “fit” person does not look different at all from the colleagues who are not, and have never been into fitness. How come?

The word “FIT” is way too general

Fat-fit. Which one is a personal trainer..?

Everyone in Britain uses the scale of fit – to – unfit when describing someone’s physical condition. But what is fit? If you have run a marathon or you jog half an hour every morning – are you fit already?

Actually, the answer can not be very straight forward because fitness consists of many components and to call yourself fit overall, you have to have a good level of each of the component.

Components of Fitness

These are:

  1. Power
  2. Strength
  3. Muscle endurance
  4. Body fat percentage
  5. Cardiovascular  fitness
  6. Flexibility
  7. Agility
  8. Speed
  9. Posture
  10. Balance
  11. Coordination
  12. Motor skills

How many of “fit” people can say they have high level of each fitness component?

This is why the word “FIT” is very inaccurate when describing someone’s physical condition and abilities. Then an overweight person ends up boasting to his/her friends how fit he/she is.

What “FIT” could be replaced with?

It would be much more correct to simply say that a person is strong or has a good stamina, or is flexible, or is lean etc. and the opposite – weak, poor stamina, inflexible, too high body fat etc. Having one fitness component at a high level does not automatically mean that the others are well developed too – in many cases the term much more accurate than fit would be – fat-fit.

Are there any reasons why “FIT” is so popular?

The generalisation “fit” is very convenient and that keeps it extremely popular. You jog for 30 minutes a couple mornings a week and here you go – you’re sort of fit. Otherwise you wouldn’t be able to run that long, right..?

What about the rest of the day, the whole lifestyle? Are there any other types of training done? Any control over eating? How frequently is alcohol consumed and what quantities? How low (high?) is the body fat? Very often all of those uncomfortable questions are easily forgotten while the assumption of the personal fitness level is – fit, well sometimes slightly more critical – fit – just need to lose a little bit of weight (20-30kg?).

Incoming search terms:

  • https://yandex ru/clck/jsredir?from=yandex ru;search;web;;&text=&etext=1833 Z0Nsqim22ikz2TXJM2fnoPBrgwmaH7hrX2Ccn6VL2ZpNsS3PHkcboHqRMATV-YL1 859d5c00953fe17073e79d3af12970e5ad5a6760&uuid=&state=_BLhILn4SxNIvvL0W45KSic66uCIg23qh8iRG98qeIXme

Some Useful Tips to Get Rid of Muscle Pain

  1. Go with the flow

Improving lymphatic flow will assist fix muscle soreness much faster by draining the recovery. Foods rich in bioflavonoids, such as green, leafy veggies and green tea, can help, as can staying hydrated (beverage 8 to 12 glasses of water a day). Increasing your flexibility with yoga and stretching workouts will likewise assist your lymphatic system drain much better.

  1. Open the deep freeze

Use a cold compress for the very first day or 2, and wrap with bandage if there’s swelling. And provide your aching muscles a rest for a few days too. The discomfort could get worse prior to it gets much better, but if you’re still hurting after three or 4 days, see a physician.

  1. Use liniment

For discomfort in your knee or various other sore areas, rub in some liniment and cover the location with plastic wrap. Make sure to test on a small area first to make sure your skin does not burn.

  1. Gently stretch

Aching muscles are tender at initially, gentle stretching will unwind the stress so the rest of the day is more comfy. Plus, you avoid further injury from accidentally pulling a tight muscle as you lunge to answer the phone.

  1. Apply hot beans

Fill an old sock with dry rice or beans, and tie the end firmly. Make sure it’s not too hot, then apply it to your hurting muscles.

  1. Take in cider

Adding 2 cups apple cider vinegar to your bathwater is a fantastic method to soothe away your aches and pains, or to just to take the edge off a demanding day. Adding a couple of drops of peppermint oil to your bath can lend an able assist as well, by providing exactly what has actually been shown to be a healing aroma.

  1. Attempt acupuncture

An acupuncturist will try to bring blood flow to the location to relieve the pain. He may do this with acupuncture, electrical excitement, topical natural herbs or even acupressure. These techniques can cut the discomfort and soreness in half.

And offer your aching muscles a rest for a couple of days too. The discomfort may get even worse before it gets much better, however if you’re still harming after three or four days, see a doctor.

Improving lymphatic flow will help remedy muscle tenderness quicker by draining the recuperation. For pain in your knee or other sore spots, rub in some lotion and cover the area with plastic wrap. Make sure it’s not too hot, then apply it to your aching muscles. Also, if you'd like to learn more about muscle strain, read more about it here.

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Author Bio

Richard Clayton

I’m an owner of a small gardening shop and a lawn care blog. I love gardening, especially lawn care. I can spend all of my free time taking care of my lawn and discuss about lawn care experiences with my friends, who have the same hobby as me. My website  is a playground of us, where we can discuss everything about lawn care techniques.

5 Best Fitness gadgets to change your lifestyle

All we have an own lifestyle but how many people’s are leading Perfect Lifestyle? This is one of the most important things in our life. A good lifestyle can give us many things; it teaches us how we can survive our life more easily. We should not forget this is 21st century, the most updated and technically fast era compared others century.

I am not talking you have to be most gorgeous, lucrative and fashionable. I am talking about your lifestyle, it is not necessary to be gorgeous, you need to be smart. Here I listed 5 Fitness gadgets that will sure surely change your lifestyle. Have a look….

  1. Fitness Watch

Fitness watch is the most vital key to change your life style. A fitness watch is not a simple watch to reminder your time, it is a versatile fitness activity tracker that will track your sleeping hours, workout hours, monitor heart rate and many more. Garmin Forerunner 735XT is one of the fastest, stylish and technologically advanced fitness trackers. It has all necessary features. Garmin Forerunner is a combination of running watch, fitness tracker, and Smartwatch. A fitness watch cannot be more powerful and user-friendly than Garmin Forerunner.

  1. Treadmills

When you are thinking to be smart, then you must run on treadmill at least twice a day. Treadmill is the most popular fitness instruments over the last decade. It is an indoor exercise machine which allows you to run on it. There are two types of treadmills in market, one is motor driven which is bit expensive and the second one is manual, which is less expensive. If you Have intension to lose extra weight, then treadmill can be your best company.

  1. Dumbbell

Dumbbell is one of most effective exercise equipments which give perfect shape in your body. According to a research, taking 15-20 minutes dumbbell exercise daily will makes a man more stylish and lucrative. If you are planning to build muscle then you must have take dumbbell, its especially work for muscle building. It is such a fitness instrument which will add some extra value at your workout.

Dumbbells are one the best selling products on market. There’s tons of legit reason that why people go crazy to buy dumbbells. They are not only muscle building instruments, they also good for abs exercise, calf raises, chest and back exercise, shoulder exercise and many more.

Final Words

United States Department of health and human services says, we need to do at least 150 physical exercise in each week. Basically, if we have intension to be healthy then we have to take exercise daily minimum 20 minutes. There’s no alternative of exercise, without doing exercise daily it’s not possible to lead a happy and healthy life. I am not saying you have to go gym for exercise; you can do it in your home at leisure time. I would suggest you, just take 15 days as experimental period and start workout daily, then you will realize what results you are getting.

5 Amazing Health Benefits of Golf

If you're looking for a sport to take up on weekends, that you can also do when you're on vacation, then consider adding golf to your list of hobbies. Though it doesn't demand a lot from you physically, you can still get a decent workout from it as well as some mental benefits. Still not convinced? Check out some of the amazing benefits you get from playing golf in our top five list of benefits below.

It lowers your levels of stress.

When you're playing golf, you are outside walking and taking in the fresh air and sunshine. And even if you get frustrated by a bad shot you made, all that nature, sunshine, and fresh air reduces stress. Plus, since it is such a challenging sport, the brain releases endorphins when yo play, which cause overall feelings of happiness and a more relaxed state.

It has a low chance of injury.

While you can certainly injure yourself playing this sport, overall it is a relatively low impact activity. There is no rapid movement required and you don't even have to carry your own golf bag around the course if you don't want to! That makes this the perfect sport for older individuals who worry about getting injured.

It improves your heart's health.

While it's common knowledge that cardio activities boost the health of your heart, but what you might not know is that even golf improves your cardiovascular health. Walking from hole to hole, swinging those golf clubs, and carrying that golf bag around the course all contribute enough physical activity to get that blood pumping for a healthier heart. This translates into a lower risk of diabetes and strokes, as well as lower cholesterol levels and blood pressure.

It helps you sleep better.

As we age, the quality of our sleep becomes worse over time. But when you play golf, you the exposure to fresh air and the exercise you get from walking the course work together to give you a better night's sleep. You'll also notice that you tend to fall asleep much quicker than when you're not playing golf, and you stay in that deep sleep for longer periods of time. Overall, this contributes to a healthier you when you're regularly playing golf.

It keeps your brain healthy.

The physical activity you engage in when walking the course does wonders for your brain's health. It gives your brain a good supply of blood, which keeps it functioning in tip-top shape. It also strengthens the memory circuits in the brain, which is perfect for warding off Alzheimer's disease as you age.

If you've been looking for a good excuse to get your spouse on board with your golf hobby, then these are some great reasons to use. Of course, these aren't the only benefits that you get from the game. Learn about additional benefits in this Huffington Post article.

Baby Boomers say they feel fitter & healthier than Millennials

Millennial is the buzzword right now – they’re the ones we see on the covers of magazines or, more likely, on the front page of Instagram. So would it surprise you to know that the generation of Baby Boomers (those who were born between 1946 and 1964) feel fitter and healthier than Millennials, despite us not seeing these people represented in the fitness media?

busy millennials fitness survey

It’s true, according to a survey run by NRS Healthcare. They asked 3 groups of people: Millennials (18-35), Generation X (35-55) and Baby Boomers (55+). The survey showed that, overall, 86% of Baby Boomers would define their overall fitness as “average or above” whereas 72% of Generation X and a paltry 69% of Millennials gave the same answer, the rest answering that it was below average. The same group also spends the most time exercising a week – 43% exercise most days compared to 21% of Millennials and 24% of Generation X.

busy millennials fitness survey

The survey also asked how people felt about their diet – the super fit Baby Boomers also answered that their diets were healthy, in fact 100% of them said so! This compares to 79% of Generation X and Millennials saying that they tend to eat healthily. It does seem that many don’t necessarily regard breakfast as being an important part of a healthy diet however as only 72% of Baby Boomers eat breakfast every day, 77% of Generation X however find it more important, and only 54% of Millennials. Those Baby Boomers also feel that vitamins aren’t necessary to maintaining a healthy diet – only 28% of them take supplements to help give their body extra nutrients, whereas 45% of Generation X and Millennials do so.

It seems that Millennials are feeling self-conscious and under pressure to do something about their health or that the older generations are either simply more likely to find it easier to maintain a healthy lifestyle or that they no longer feel pressured to live in a certain way. This is no more apparent than in their choices of diet:

busy millennials fitness survey

The most popular diet for Millennials was the newly popular 5:2; for Generation X, it was the traditional Slimming World; and for Baby Boomers, it was the old hat Atkins diet. However Millennials have tried far more diets than any other generation, despite respondents in this group all being under the age of 35 – 22 separate diets featured in their answers, the vast majority of which can only be classed as “fad” diets – juice cleanses, teatoxes, low carbs, Lean in 15 and raw food only diets were popular. In contrast, Generation X reported 10 different diets and Baby Boomers only 5.

Is the world a difficult place for a Millennial to navigate in terms of health and fitness, or are Baby Boomers simply more secure in their bodies? The rest of the survey results can be found on NRS Healthcare’s blog here.

7 Exercises to Target Your Lower Abs

Being in possession of a perfect six pack is a goal that pushes many people to pump out endless reps of crunches and leg lifts. Yet studies have shown that the physical attribute that even the most fit people often lack is those perfectly toned lower abs. Why is a chiseled lower abdomen such an illusive goal?

The answer lies within fat distribution. The vast majority of humans are genetically programmed to deposit fat and store fat in their lower abdomen, which is why achieving those chiseled lower abs can feel so impossible. Luckily, there is hope: with the right exercises, such as making use of an ab machine, weight bench and more, you can finally achieve the six pack of your dreams! Read on to discover 7 exercises to target your lower abs.

1.         The Bicycle Crunch:

When trying to develop lower abs, your first instinct is always to pump out the crunches. The problem with crunches is that we tend to rely more upon our necks- which can be dangerous-and our upper abs than our lower abs in order to complete the reps. Say goodbye to tired, old crunches, and switch up your routine with fat burning bicycle crunches.

Bicycle crunches force you to work your lower abs, both to pull yourself up and to twist from side to side. To complete a bicycle crunch, lie on your back with your arms behind your head and one leg extended, while driving the opposite knee towards your chest. Then pull yourself up, touching your opposite elbow to your knee. Switch sides each time you sit up for a fat burning, lower ab focused workout.

If you like to learn more about crunch, read this article.

2.         The Ab Machine- Hanging Leg Circles:

Even the most barely equipped gyms feature an old fashioned, weights only ab machine. Use the high bar on this machine to complete a killer lower abs workout. Hang from the bar and ensure your feet do not touch the ground. Engage your core, focusing on your lower abs, and raise your legs upward. Trace a circle in the air using your legs, then reverse the circle. A circle in one direction counts as 1 rep. Complete 8 to 10 reps for the best results.

3.         The Ab Machine- Hammer Crunch:

The Ab Crunch is a very popular ab machine that can be used at homeor at your local gym. One great lower ab exercise on the ab machine is the hammer crunch. To complete the hammer crunch, sit down on the ab machine, making sure your back is in line with the top of the back rest. Grip the bar with both hands and contract your abs, focusing especially on contracting your lower abs. Slowly lower the weight as far as you can. Complete 25 reps for best results.

4.         Weight Bench- Reverse Crunch:

The weight bench is a great place to really work those lower abs. To complete the reverse crunch sit on the edge of the weight bench and place your hands on either side of your hips. Make sure your back is straight, then brace the abs and raise your feet off the floor, keeping the knees bent. Lean back slightly and raise your knees closer to your chest, focusing on your lower abs in order to complete this motion. Lower and complete. 30 reps for best results.

5.         Weight Bench- Leg Raises:

Lay down on your back on top of the weight bench, your legs extended straight off of the weight bench. Brace your abs and focus upon maintaining strength especially within the lower abs. Then use your lower abs to raise your legs upward until they form a 90 degree angle with your body. Lower them slowly, using the lower abs to maintain control. 30 reps for best results.

6.         Weight Bench- Feet Elevated Cross Body Mountain Climbers:

This weight bench move is designed to very intensely work the lower abs, and also help develop the obliques. Place your feet upon weight bench, and place your hands upon the floor, so that your body forms a sort of extroverted plank. Bend your knee towards the opposite elbow, twisting the body to allow them to meet. Switch sides. Two sides is one rep. 25 reps for best results.

7.         Weight Bench- Abs Ladder:

This move will get your lower abs burning! Kneel on the floor and place your hands beneath your shoulder upon the ground. The put your weight into your hands, engage your core, and raise your knees off the floor, balancing upon the balls of your feet. This is the starting position. Reach one hand up to the weight bench, then the other. The place on hand back down upon the floor, then the other. This is one rep. Compete 20 reps for best results.

Annie Jones is the founder of BoostBodyfit. She is a huge fan of healthy eating and living! She creates the blog purely to share her experiences and expertise on health, nutrition, exercise and everything else between. Say Hi to Annie on Twitter @boostbodyfit,  Facebook @boostBF and Pinterst @boostbodyfit

Five Best Kayak Fishing Spots Of The World

Literally the ordinary people see kayaking is the best source to have a great fun in the lake, pond, river and stream while an angler sees it as a great way for fishing in flat and even rough water. Because it increases the accessibility as if the user can move easily into the toughest points while you can also cover a large area. Although in some cases the fishing kayaks are different than the conventional kayaks, but mostly the same kayak can be used for both kinds of activities. So if you like angling or fishing and always search for a new fishing spot that can be spectacular for kayak fishing, then you can meet here the five best spectacular destinations for kayak fishing.

1)Fort Fisher, North Carolina

The experts say the Fort Fisher has been reputed for Red and Black Drum and trout. But sometimes the water level would allow you to get you out in fishing for several hours as the tide comes almost every day. So make sure you are about to day out of course for whole of the day. It is a perfect spot for saltwater fishing, so make sure the gears you use all are corrosion resistant. If you ever fishing in there of course use a stable kayak as you have to float against the medium size waves.

2)Columbia River, Washington

This 300,000 acres of water of the river not only great for making a target to catch some salmons and steelheads, but you can also enjoy the weekend by kayaking in such an incredible place. It’s a great place for whitewater fishing and of course it is not a highly moving river. So the amateur angler simply can take the trip for fishing without any awareness. But you need an endorsement of the Columbia River Basin to catch some different spices with the salmons and steelheads.

kayaks on the river outside

3)Ottawa River, Ontario

The highly moving streams in the river would be uncomfortable for the newbie, so make sure you are skilled in kayaking. The chocolate color water of the Ottawa River includes some great species of bass and northern pike.  It is actually located between the Beachburg and Forester falls and literally, it is one of the favorite spot for many anglers. The size of the river would be smaller, but it is still a great place for catching bass and northern pike.

Fishing Spots man kayaking

4)Deer Creek Conservation Area, Maryland

People in Maryland extremely enjoy this spot in summer for having fun by kayaking and boating, but amazingly the place is also great for trout and largemouth bass. The nature is quite calm and you can greatly enjoy a whitewater fishing trip with your friends. The lake also has been great for some other species of fishes.

man kayaking on the river

5) Indian River Lagoon, Florida

This is a very well known fishing spot almost to all professional anglers in US especially who like saltwater fishing. Literally, this is one of the attractive fishing spot in US that gained the reputation for having the availability of Tarpon, Trout and Red Fish. Beside a campsite it is a great kayak fishing spot that offers lots of amazing moments.

Fishing Spots in the river with mountains

Article: John Luke is a professional angler who loves angling and blogging for various fishing tips and tricks. Literally, he is a freelance blogger who mostly writes on the blog that sometimes or regularly talk about the fishing tips and tricks.