Lose Belly Fat

My ab program is a combination of overall exercise program that includes ab work and a balanced diet as recommended by Bill Phillips' Body for Life. I believe there are some good ab programs and diets available - but the real ones follow the basics of Body for Life. I combine ab work with the lower body workout. 5 sets of stomach crunches, one set of side crunches and one set of leg raises.

Get Moving to get in Shape

Don't lay down, if you can sit. Don't sit, if you can walk. Don't walk, if you can run. No matter what your profession, you can make time to be physically active. Try walking to the store or better yet try jogging. If you work in an office building, walk up the stairs, instead of taking the elevator - on the twentieth floor? walk 5 flights and then take the elevator. Going to the mall? - park at the farthest point from the store you are going to.

All you have to do is think about your day and look for the opportunities to be active. You can easily add twenty to thirty minutes of aerobic exercise per day.

How I Lowered My Cholesterol

A few years ago, when I was going for an annual checkup, I was diagnosed with an overall cholesterol of 270. I decided that before I start taking drugs, I would study and research the subject in hopes of finding a natural solution.

The solution was to cut out saturated fats, such as found in whole milk, eggs,cheese,and cream. I also limited beef to one meal per week. I rarely eat pork and never eat bacon. I stuck to the Body For Life program. I started taking fish oil capsules and garlic tablets daily and started eating oatmeal in the morning.

In 7 months my overall cholesterol was 160.

Lower Body Workout

My lower body workout is my version of the " Body for Life" lower body program. I combine twenty minutes walking on the treadmill with a four set lower body workout.
4 sets of leg presses followed by one set of quad extensions; 4 sets of leg curls; 4 sets of toe raises. I do ab work on leg day - 5 sets of 60 crunches, followed by one set of side crunches.

Do Diets Work?

Almost all diets will work - for a time. The key to losing weight is changing lifestyle. A diet based on sound nutrition and one that can be incorporated into your lifestyle is the one that works,

Finding the Time for Exercise

I have spoken to many people who claim they just don't have the time to exercise- their day is just too busy. I recommend doing your workout first thing in the morning, before all the problems and so called crises clutter your day. If you normally get up at 6:30 AM, try getting up at 5:30 and do your 46 minute workout before breakfast. Before you have the time to think that you don't have the time - the workout is completed!

The 46 minute workout

Per the Bill Phillips book "Body for Life", workouts consist of 5 set exercises , 12, 10, 8, 6, 12 reps followed by a complementary exercise of 12 reps.

This is my upper body workout:
Shoulders: sitting military press 50lb-12x, 60lb- 10 x, 70 lb-8x, 80 lb-6x, 50lb -12x. lateral raise -1 set 12x.

Chest: Bench press 115 lb- 12x, 135 lb- 10x, 145lb -8 x, 165 -6x, 115 lb-12 x. butterfly 20 lb dumbells -12 x.

Back: Pulldowns 105 lb-12x, 115 lb-10x, 135 lb -8x, 145 lb- 6 x, 115 lb -12x. Bent over row: 20 lb dumbell -12x

Arms - Biceps: dumbells( 2) 20 lb - 12x, 22.5 lb -10 x, 25 lb -8x, 30 lb -6x, 22.5lb - 12 x. Using a pulley machine with short bar: 60 lb -12x

Triceps: Using pulley machine with ropes. pull downs. 40 lb-12x, 50 lb- 10x, 60 lb-8x, 70 lb-6x, 45 lb -12x. On this I don't do a complementary exercise.

Rest exactly 1 minute between sets, and 2 minutes between exercises. I always wear a watch with a second hand.

Protein Shakes and Bars

A great simple delicious start to your day - a vanilla protein shake blended with a banana and about 5 frozen strawberries. It gives you the right mix of protein and carbs . I find that nutritional bars , those with the proper mix of protein and carbs, make a good mid morning meal or lunch. Try for 6 meals a day and drink plenty of water.

Body for Life- my point of view

About 8 years ago I decided that it was finally time to get in shape. I wasn't really too overweight, and I had been going to the gym for about two years- but I never saw the results Iwanted. I then read Bill Philips' book " Body for Life" It is not a "diet book". It is literally a way to lead your life combining healthy nutrition with a sensible doable exercise program. I never took part in the "body for life challenge", but I did implement his program and it has been part of my life since that first reading. Subsequently Bill Phillips wrote another book " Eating for Life". Eating for Life is an eccellent book of recipes that follows phillips' principle of balancing a portion of carbs with a potion of protein. Both of these books are still in print and I highly recommend both of them. I will be posting comments and my perspective on the various components of the Body for Life program. In addition to following Phillips's principles, I take various supplements including multivitamins, C, fish oil, and Nitric Oxide( NO).

The Right Diet

A good diet contributes more to a lean muscular body than weight lifting, and aerobics. Exercise is important but is really effective when combined with the right diet. I am interested in hearing from you on your version of the right diet.