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new features
The Splenda stories--both good and bad-- just keep pouring in so we have added a Splenda Mini-Site to Food and Diet. You can access Splenda Story Indices 7+ on the new Mini-Site.
Find out what's in that
fast food before
you eat it.
With all of the stories pouring in about Splenda, we have created a Splenda Stories Index page to make accessing them all easier.
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If you have a great exercise for working the abdominals, e-mail the details to us. Be sure to include your name, city, and state so that we can post that information along with the new exercise.
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A few things to remember when beginning any exercise program--Expect to be achy for a few days. However, if you feel actual pain, do not continue with the exercise until you've spoken with your physician. Overstraining muscles will not get faster results. If you strain or sprain a muscle by overdoing, you will lose time to recovery while the muscle heals. It is best to take things slowly. Build up a little at a time. Once you feel comfortable with an exercise, you can increase repetitions or add another exercise to your program.
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There are two components involved in flattening, toning, and trimming your abdominal area.
The first step is to develop a targeted exercise program. The exercises you choose must work both frontal abs (the six-pack part) and obliques (the chiseled side parts). Without both, you will not achieve maximum results.
Some suggested abdominal exercises are:
- Sit ups - These are done lying flat on the floor with knees bent and kept together. When rising, keep the upper body straight with hands tucked under the neck. Do as many repetitions as you can. Do not pull on your neck or you will cause neck strain.
- Twisting sit ups - These are done lying flat on the floor with knees slightly bent and kept apart. Keep your hands behind your neck. When rising, turn the body at the waist to touch the opposite elbow to the opposite knee. Do as many repetitions as you can. For a little variety, alternate with standard sit ups. Do not pull on your neck or you will cause neck strain.
- Crunches - These are done lying flat on the floor with your lower legs over the seat of a chair. Be sure your thighs are perpendicular to the floor. Keep your hands behind your neck. Lift your shoulders and head off the floor to a height that feels difficult, but not over-strenuous. Hold the crunch as long as you can, then relax back to the floor. Wait a few seconds, and repeat it. Do it as many times as you can.Do not pull on your neck or you will cause neck strain.
- Leg raises - These are done by lying flat on your back and bending at the knee just enough to take the stress off your lower back. Keep your arms outstretched at your sides to help you balance. Once in position, slowly lift your legs together in a sweeping arc from the floor. When you have your legs at a 90 degree angle to the floor, begin lowering them to their original position. Repeat this as many times as you can. For extra benefit, when lowering your legs, pause at the 45 degree angle and hold for ten seconds, then finish lowering them.
- Side Push-Ups - These are done by lying on your side on the floor. Rest on your forearm, your sholder over your elbow, arm pointing away from your body. Bend your knees, but keep your torso and thighs in line. Rest your other arm along your side, hand flat on your thigh. Raise your hips until your spine is straight. Hold for a count of five, then slowly lower your hip to the floor. Repeat five to ten times. Change sides and repeat again.
- Reverse Crunches - These are done lying on your back on the floor. Bend your knees and keep them together. Keep your feet flat on the floor. Place your hands behind your head. Take a few deep breaths. Cross your ankles and draw your knees toward your chest, lifting your hips off the floor. At the same time, raise your head and shoulders. If you feel too much strain, do not raise your head and shoulders, but just raise your knees until you build up strength. Hold the up position for two counts, then slowly lower your feet and head to the floor. Repeat 10 times.
- The Plank - These are done by getting into a push-up position on your toes. Instead of raising up on your hands, rest your upper body weight on your elbows and forearms. Be sure your elbows are even with your shoulders and your forearms extend straight ahead. Now, hold your body rigid, drawing in your abdominal muscles, keeping your body perfectly straight. Hold the position for as long as you can. We've been told that one minute is quite a challenge. This exercise was provided by S.S. of Tallahassee, FL. Thanks, S.S.!!
- Incline Leg-Hip Raises - These require an incline board (padded board that may attach to a weight bench or training center). If you don't have an incline board, you can make one. Just e-mail us to find out how. But, if you've got one, this exercise will work out your lower abdominals, lower back, and gluteus maximus when done properly. To do these, lie on your back on the board with your feet touching the floor. Grip the upper part of the board above your head (or bar in some cases). Draw your knees up toward your shoulders, curling your hips off the board. Hold for a count of five. Slowly uncurl until your back and hips are on the board again, lowering your knees slowly until your feet are again at the foot of the board. Repeat 5-10 times.
- Sideways Scissors - Lie on your right side on the floor. Bend your body slightly at the hip. Extend your right arm forward on the floor for balance. Place your lefthand behind your head, elbow pointing toward the ceiling. Lift your legs and upper body simultaneously as far off the floor as you can without using your right arm to help you up. Repeat five times. Then, turn over for the left side. This exercise was provided N.T.B. of Watertown, NY. Thanks, N.T.B.!!
The second step is to eliminate as much of the body fat covering the abdominal muscles as possible. Exercising will not eliminate fat. In order to reveal the abdominal muscles and achieve maximum results, you must follow a diet that will help you shed unwanted fat. Most people find that the lower the carbs, the faster they achieve the desired results.
Now is a great time to point out that there is no diet that can remove fat from a specific area of the body. Body fat is burned as fuel when the body doesn't get enough incoming calories from food. Typically, body fat is lost in the reverse order it was gained. So, if you gained around your hips first, that will be the last to go. If you gained weight around your abdomen first, it will be the last weight lost. Of course, weight loss occurs all over the body during dieting, but typically it comes off fastest in the most recently gained areas.
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