Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter
Women Fitness E-Mag Newsletter

Volume No. 376

Thursday October 30, 2008

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This Week in Health

Destination Weight Loss

New Happening

If you are doing abdominal exercises in the hope of getting a strong core and a flat stomach, you arenít alone. Ab exercises are some of the most popular exercises for both novice and elite athletes. However to get a flat belly and defined abs it takes more than just crunches. You also need to reduce the layer of body fat covering up your well-defined abs. To learn more check out Top 10 Truth About Flat Abs.

Hot Fitness Tip of the week

Exercise science and medical professionals recommend progression-continued improvement-for health, functional ability and optimal quality of life. Progression, means the gradual increase of overload placed on the body during training. Continued improvement requires systematic increase, which can be accomplished in several ways. Increase the load, add repetitions, alter the speed of the repetitions according to program goals, shorten or expand the rest period between sets, increase the volume of overall work, or a combination of these. Variation of volume and intensity are emphasized for long-term progression.

Both linear and non-linear periodisation, or variability, may be used for effective variation of exercise. Linear refers to a high initial training volume (number of repetitions and sets) and low intensity (less weight), gradually progressing to lower volume and higher intensity (more weight). Non-linear periodisation enables variation by rotating different loading schemes for the core exercises of different parts of the body over a seven-to-ten-day cycle.

Words of Inspiration

Compare Your life span to lighting a candle. If your life is being controlled by your fears, you are most certainly cheating yourself. Courage is the mental muscle that conquers fear. Like all muscles, the more you use them the stronger they become. Courage is not something you are born with, it must be developed. A little courage leads to more.

Individuals who fail to develop courage, remain confined in mental prisons and face each day as mental lightweights. Learn to live the way you like by no longer living as you dislike. Forge into the remainder of your day with an abundance of courage. That's living!


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Success Quote

"I try to do the right thing at the right time. They may just be little things, but usually they make the difference between winning and losing."

Healthy Recipe

2 tablespoons sweet and sour sauce
2 tablespoons honey
1 tablespoons soy sauce (reduced-sodium)
1 teaspoon ginger
1 garlic clove, minced
1/4 teaspoon crushed hot red pepper flakes
12 ounces boneless, skinless chicken
1 can pineapple chunks
4 mushrooms, cut in half
1 green pepper, cut into chunks
1 onion, cut into chunks


Combine sweet and sour sauce, honey, soy sauce, ginger, garlic, and red pepper flakes.
Mix well. Cut all visible fat off of meat and add to marinade.
Preheat broiler. Remove meat from marinade.
Throw away any extra marinade.
Using four 10-inch metal skewers, alternately add meat, pineapple, mushrooms, onions, and green pepper.
Place on broiler pan.
Broil 2-4 inches from heat, turning 2-4 times.
Place on serving plates and serve immediately.


Nutritional Information:
Serving size: 1 shish-kebab
Calories: 200
Fat: 4 g
Cholesterol: 52 mg
Protein: 25 g
Fiber: 4 g
Sodium: 300 mg

Article of the Week

Top 10 Truth About Flat Abs

Crunches can only tone the abs. They cannot get rid of the fat layer that lies on top of the ab muscles. And the only way to lose the fat is to do some form of vigorous aerobic exercise like skipping, jogging, cycling and so on for no less than 30 minutes 3-4 times a week. These exercises are a must rather than an option because they help increase the metabolic rate, causing your body to use up all stored forms of energy, in short, your fat. Aerobics exercises target specific areas of body fat, weight training increases the body's overall metabolic rate, so in a way it enhances the action of aerobics.

What you need to do is a series of exercises that work all the muscles in the abs (the rectus abdominis and obliques) from different angles. There are three so-called "Places of motion". When you bend forward, you work the sagittal plane. Bend to the side and you target the frontal plane. Twist your torso and you hit the transverse plane. A basic crunch only work your muscles through one plane of motion - sagittal - which is why you can do them forever and only see a third of the results. Of course, don't give upon crunches. Incorporate moves that hit the other two angles and your abs will be much leaner.


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