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Get a Six Pack with These Ab Exercises for a Flat Stomach

Hey every body

you can obtain best free book that allows you to transfomer your belly to a flat stomach without fat through practical easy methods at home

Get a Six Pack with These Ab Exercises for a Flat Stomach

We all know the typical excuses for missing a workout: that you're too tired, too busy, or not feeling well. But a new study out of the University of Portsmouth in the U.K. finds that one other factor might be contributing to fitness delinquency: boobs.

In the study, published in the Journal of Physical Activity and Health, researchers surveyed 249 women between the ages of 18 and 65 about their breast health, breast size, and physical activity levels. And whoa: Seventeen percent of those women said that their boobs have kept them from a sweat session for one of five reasons—because they couldn't find a good-fitting sports bra, because they were embarrassed by their breast movement, because they thought their boobs were too big for exercise, because they didn't like the way their breasts looked when they worked out, or because working out caused them breast pain.

Interestingly, the researchers noted that breast size had nothing to do with whether or not women said their boobs kept them from exercising; there was no relationship between the women's bra size and their concerns about any of the five things above, according to study author Emma Burnett, a Ph.D. student at the University of Portsmouth. (Yep, even some women with smaller bra sizes reported feeling that their boobs were too big for them to work out.)

While that 17 percent overall isn't a huge amount, it's still pretty noteworthy. See, the women surveyed ranked their breasts as the number four barrier (out of nine options) keeping them from the gym—behind only energy, time, and health. Say what?!

So what can you do to keep the girls from throwing off your groove at the gym? Check out these simple tips on how to keep them in place, pain-free, and looking good during your workout:

Find The Best Sports Bra
Not to alarm you, but working out without a properly fitting sports bra can wreak havoc on your chest. In fact, Burnett says that the major movement of your boobs during a workout can damage the internal breast tissues, since ligaments and skin are the only things supporting them. Yikes. When looking for a bra that will keep your girls safe, try to find one that has separate cups to help keep them corralled better during side-to-side and up-and-down movements. Other things to look for in your perfect bra include a band that is snug enough that it doesn't slide around as you move but loose enough that it doesn't cut into you, a bottom edge of your bra that fits against your body and doesn't gape away from it, and straps that aren't digging into your shoulders. It's also a good idea to make sure your sports bra suits the kind of activity you're doing. For low impact exercises like yoga, you'll want a bra that stays on your shoulders as you bend and gives you freedom to move. For high impact workouts such as running or kickboxing, you'll want something that's super-supportive and protects against chafing. You can find ones that fit your workout and your cup size here.

If you've been working out for months or years, you've no doubt developed a routine--certain exercises you do every day or every week. However, changing things up is one of the best ways to not only prevent boredom from setting in, but it can also work out your muscles in new ways.

Here are a few awesome exercises you might not know that can give you a great workout:

1. Pistol Squats 

This is a tough one-legged squat that shreds everything from the core down. It seems simple--squat on one leg, extending the other leg straight out in front of you--but it's incredibly tough. Try to keep that leg and your back straight!

2. Y-Press 

Here's a great exercise to shred those shoulders as well as your upper body stabilizers like the supraspinatus muscle. Hold two very light dumbbells like you're going to do a shoulder press, and press them up and out to form a Y-shape with your arms. Go slow, as it places a strain on the shoulder joints if you move too quickly or have poor form.

3. Sled Pushes 

You see this workout done by football players and in some bootcamps, but it's excellent for shredding your leg muscles. You'll need a weighted sled, which may not be available in your gym. You can add as much weight as necessary and then push the sled. Avoid using your arms and shoulders to push it, but feel the power coming from your legs.

4. Ring Flies 

To work your chest muscles like no other exercise can, ring flies are the move for you. You'll need rings, but many gyms have them handy. Assume plank position holding the rings at arm's length, and dip into a push-up by moving your hands out to the side. It's an incredibly tough exercise, but it will rip up your chest very effectively.

5. Super Slow Close Grip Chin Ups 

Most people do chin-ups with their hands at shoulder width, but bringing them together isolates the muscles a lot more and gives them a workout from a different angle. Do them as slowly as you can, and you'll feel your arms and shoulders complaining before you hit 10.

6. Plank Walk 

Tired of doing the plank? Has the exercise gotten too easy? Try the Plank Walk, and be amazed by how badly it hurts by the time you're done. Simply assume the plank position, and walk forward by moving one limb at a time. Focus on keeping your form perfect, and move slowly until you get the form right. Try to go for time instead of distance. Make it harder by moving backwards, doing a push-up between each movement, or bring your knees to your elbow with each step.

7. Horizontal Bench Holds

This exercise is like the "Superman," but for your abs instead of your back. Sit on the edge of a weight bench and cross your legs beneath the bench. Sit back until your torso is parallel to the weight bench--but hanging off the edge. Hold for up to 60 seconds for some seriously shredded abs!

8. Barbell T-Bar Row

This works just like the regular bent-over row, but it's much easier on your back. Get a regular barbell and place one end of it in the corner of the room. Load up the other end with weights. Straddle the loaded end of the bar, and grip it between your legs. Bring the heavy end to your chest, using your bodyweight to keep the empty end safely tucked into the corner of the room.

there is such a thing as a good kind of bad habit, exercise addiction might seem like one. The words "exercise" and "addiction" don't often appear in the same sentence, although some scientific research indicates that those who suffer from addictive behaviors, such as drinking and smoking, could be more susceptible to becoming "addicted" to the endorphin rush most gym-goers get after an intense workout. While exercise is sometimes referenced as being a catalyst for overcoming bad habits, too much exercise can have a negative impact on the human psyche. Even though exercise addiction is not considered a legitimate health disorder, it is a derivative of compulsive behavior which could cause dysfunction within a person's life.

Recommendations for Healthy Exercise

The American College of Sports Medicine recommends at least 150 minutes of physical activity per week for all classified-healthy individuals, which equates to approximately 30 minutes of continuous exercise at least five times every seven days. This general principle is a solid guideline for those simply trying to stay fit, but a decent percentage of gym-goers strive to do much more than the bare minimum. It's important to understand the difference between being addicted to exercise and being committed to exercise. Exercise addiction occurs when the user, or gym-goer in this particular case, becomes dependent upon the feelings of euphoria that typically result as a product of exercise in order to function.

"Exercise Addiction" is a Maladaptive Behavior

The Diagnostic and Statistical Manual of Mental Disorders does not currently consider maladaptive behaviors, such as those that cause a person to neglect the body's natural need to rest, as concrete mental disorders. Exercise addiction does not simply cause a person to become rest negligent, though. It has also been associated with eating disorders in rare cases. Addiction to exercise is subjective perception. While maintaining a healthy tendency to exercise, it's sometimes difficult to determine if you have legitimately become addicted to working out. For this reason, most research, including a study cited by CNN, indicates that a small percentage of people actually endure negative side effects of exercise addiction. Negative side effects may include increased susceptibility to injury due to overstimulation of muscle tissue, joints, ligaments and tendons, and constant exhaustion as a result of neglected rest.

Don't Be Afraid to Exercise Often

The concept of "exercise addiction" can be perceived as a slippery slope in that exercise is a key component of a healthy lifestyle. Although a small percentage of people who frequently engage in exercise activity may be susceptible to becoming dependent on endorphins in order to function or "feel good" about themselves, the likelihood of you becoming negatively impacted by too much exercise is slim. The natural "high" that most gym-goers experience as the product of a successful workout will not cause you to withdrawal if you do not exercise enough, rather, your dependency on being in the gym all the time could potentially alter personal or work relationships. Exercise is more commonly referred to as a mechanism for overcoming bad habits as opposed to becoming an addiction in itself. Consult a physician if you're truly concerned about working out too often. Otherwise, continue to exercise in an effort to enhance your physical fitness level and overall well-being.

source:http://www.fitday.com/fitness-articles/fitness/is-it-possible-to-become-addicted-to-exercise.html