Welcome to Scribd. Sign in or start your free trial to enjoy unlimited e-books, audiobooks & documents.Find out more
Download
Standard view
Full view
of .
Look up keyword
Like this
1Activity
0 of .
Results for:
No results containing your search query
P. 1
Fitness Sixpack

Fitness Sixpack

Ratings:
(0)
|Views: 37|Likes:
Published by Chris Müller

More info:

Published by: Chris Müller on Dec 12, 2010
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

12/12/2010

pdf

text

original

 
TURN ANY OLDBELLYINTOA PERFECT
SIX-PACK
We could not make losing your gutany simpler. Short of wiring your jaws together and sending you to ahealth farm we could not ask you toemploy less willpower. Just doexactly as we tell you. Pick the gutwhich looks like yours, follow thefat-blasting aerobic plan and engagein one stomach exercise per day. In just one month you’ll be bidding afinal farewell to your fat out front
 
Put your feet on a chair,aiming to form a 90-degreebend at both the knee andhip joints. This positionensures that you are onlyusing your stomach musclesto haul yourself up.Slide your hands forwardas you lift your head andshoulders off the ground.
HOW MANY?
You should be aimingto perform two sets,working up to threesets, of eight to tensit-ups with a shortrest in-between each,every second day. Liftand hold for a countof three and lower fora count of three –doing them slowlywill do you moregood.
THEBACK-SAVER
According to exercisephysiologist JohnMcCarthy, it is veryimportant to keepyour body balanced(and free from injury)by also exercisingyour lower back. Lieon your front withyour hands straightout in front of you.Walk your handsback towards yourbody until your backis arched upwardsand you are feeling agentle stretch in yourlower back. Breatheout and hold for fiveto ten seconds.Lower and thenrepeat five times.
»
You are more thana stone overweight
»
Don’t do anyregular exercise
»
Find climbing morethan one flight of stairsa tough mission
FORBIGFELLAS
1
 
 You should be lifting the front of your chesttowards the ceiling, as ifyou are being lifted by apiece of string.Keep your head and neck asstraight as possible, so thatyou feel you are bending atthe hips, not at the neck.Return to the floor.
LOSING THE FAT
28-DAY OBJECTIVE: By the end of 28 days you will be able to jog for 20 mins, cycle for 1 hour, or swim for 30 mins. That means you’ll beable to burn off around a pound of pure fat every week.
MONDAY
»
WEEK1
Walk for 20 minsnon-stop
»
WEEK 2
Walk for 30 minsnon-stop
»
WEEK 3
Fast walk for 40 minsnon-stop
»
WEEK 4
Alternate jogging2 mins and walk1 min for 20 mins
TUESDAY
Swim for 30 mins, slowly,resting 1 minute at the endof each lengthSwim for 30 mins, slowly,resting 30 secs everyother lengthSwim for 30 mins, non-stop at a slightly quickerpace than last weekSwim for 30 mins, resting10 secs every other length
WEDNESDAY
Cycle 20 mins at lowintensity (fairly gently)without stoppingCycle at a moderate effortfor 5 minutes, tick over for2 mins, repeat 3 timesCycle at a moderate effortfor 8 mins, tick over for 2mins, repeat twiceCycle for 1 hour with 4 fast5 mins bursts
THURSDAY
Swim for 30 mins, slowly,resting 30 secs at the endof each lengthSwim for 40 mins, slowly,resting 30 secs everyother lengthSwim non-stop for 8 mins,rest 2 minutes then repeattwiceSwim non-stop for 15mins, rest 2 mins thenrepeat
FRIDAY
Walk for 20 mins, includeslow jogging, for 30 secsevery 2 minutesRest or justthe abdominal workoutRest or just the abdominalworkoutFast walk 45 min non-stop
SATURDAY
Rest or just the abdominalworkout (see left)Walk for 20 mins, but jogslowly between everysecond and third lamppost20 mins alternate walkand jog every minuteJog 5 mins, walk 2 mins,repeat 3 times
SUNDAY
Long cycle ride 40 minsat low intensityLong cycle ride 50 minsat low intensityCycle 1 hour at lowintensityCycle 1 hour at lowintensity

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->