Could you be doing a better job of taking care of your health? Do you have good intentions but are confused by all of the conflicting information out there?
It’s hard to know where to go for good information and to decide what’s right for you as well as find a practical way to implement it.
Let me ask you a few questions . . . . .
Feeling fat, flabby, flaky, foggy, fatigued or forgetful?
Not feeling like yourself but your doctor says you’re normal?
Worried about your health, aging or illness?
Concerned that you might suffer from the same poor health issues of a parent or relative who did not age gracefully?
If you answered yes to any of these, I have some good news for you!! It doesn’t have to be that way. There is hope and there is help.
I’d like to introduce you to a great resource for living your best life possible. My colleague, Lorraine Maita, MD, is a Board Certified Internal Medicine Physician and has completed a fellowship and practices Anti Aging and Regenerative Medicine. She is an expert on navigating the issues that other health care practitioners don’t look for. After hearing Dr. Maita speak, I knew that I wanted to share what she knows and offers with you.
Please join Lorraine Maita, MD, and me for a Complimentary Webinar:
Staying Slim, Sharp, Strong, Supercharged and Stress Free! 5 Things You Must do NOW to Look and Feel Your Best at Any Age.
I strongly encourage you to make the call live as we will be giving away several great gifts and you must be present to win. There will not be a recording.
Where: The comfort of your own home or office, on your phone and computer (Please note your time zone)
I strongly encourage you to make the call live as we will be giving away several great gifts and you must be present to win. There will not be a recording.
If you are interested in learning how to look and feel your best and be a younger healthier you, register for this free webinar.
Here’s what people are saying about Dr. Maita:
“At age 55 I was feeling tired mentally and physically. I found Dr. Maita to be friendly, easy to talk with, knowledgeable and thorough. Since working with Dr. Maita, I no longer feel tired and old. I feel like I did when I was 40. I feel much happier and ready to continue living.” J.B.
“….. My health took a complete 180 turn after working with you. …. I went from feeling old to feeling great. Health, life and relationships have greatly improved. I am happier and full of life and vigor.” M.R.
No matter what your age or state of health, small changes can make a big difference and you will benefit from this webinar.
t's time of the year again when people celebrate the holidays and welcome the New Year. "Weight and diet is on the top 3 New Year's Resolutions for most people. Health and fitness is the case where haste makes waste, as the old saying goes. Many people start the new year with good momentum, then lose steam by the end of January," says Carey Yang, a certified personal trainer and fitness expert in Morris County, NJ.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
By the end of January, one-third of people quit. Only half people still stay on their New Year's resolutions after 6 months. "That's a disappointing statistics,"Yang says.
"Lose weight, have a healthy fit, exercise regularly don't have to be that hard," Yang says. "It can be simple and easy if people review their past patterns and behaviors and answer a few questions."
The first step is to take a look at what your nutrition and exercise habits have been like for the last 12 months.
Think about questions like these and write down your answers in a notebook so that you can look back at them again a year from now:
- How does your weight compare with a year ago? - Do you feel healthy and have a lot of energy or are you tired all the time? - Do you take vitamins or other nutritional supplements? - Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, boxed foods or TV dinners? - If you eat in a restaurant, what types of restaurants do you go to and what types of foods do you choose? - How physically active are you? Do you exercise regularly? - Do you eat healthy size portions, or do you stuff yourself with every meal? - Do you smoke? - How much alcohol do you drink each week?
It’s important to take an honest look at your health habits in order to set goals for your health and diet. The answers are in the questions.
Watch the slideshow video about making New Year's resolutions for weight loss & diet simple and easy.
About C. Carey Yang and Beyond Fitness Solutions, LLC C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
Morris County NJ personal trainer and fitness coach Carey Yang explains the New Year's Resolution Syndrome, how to set the right goals and provides proven strategies to cure it for good.
Losing weight and getting healthy rank the Top 3 New Year's Resolutions for most people. "You can witness this from the crazy crowd in the gym for the first two weeks after the New Year. People all over the world are searching for tips and advice in losing weight, building muscles, eating right, finding workout routines, and achieving six pack abs when the New Year Eve's ball drops," says Carey Yang, a certified personal trainer and fitness coach.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
Health and fitness is the case where haste makes waste, as the old saying goes. Many people start the new year with good momentum, then lose steam by the end of January. By February, most people already quit or visit the gym much less often.
One study from the University of Scranton showed that a quarter of people who resolve to lose weight and change their eating habits on January 1st will go back to their old ways within a week. By the end of January, one-third of people quit. Only half people still stay on their New Year's resolutions after 6 months.
"No wonder it's such as a big struggle for many people whether to make or not to make New Year's resolutions. They want to set goals and achieve them. On the other hand, they are also afraid of failing to keep the resolutions," Yang says.
Yang explains 5 common pitfalls when making New Year's resolutions and shares his strategies to beat the New Year's Resolution Syndrome.
1. Dream big but start small. Your old-and-never-worked resolution could be like "I resolve to start exercising 5 to 7 times a week, 30 to 60 minutes each time." If you haven't exercised regularly for the last 3 months, this resolution is bound to fail and you're doomed!
Start with small baby steps. Start with a combination of walking, aerobic exercise, strength training, and other physical activities for 2 to 3 times for a total accumulation of 2 hours of exercise a week. The key is to be able to get into a regular exercise habit. Gradually increase the duration, variety, intensity and frequency. This is one of the reasons why a personal trainer or fitness coach can be a really good source of professional guidance and accountability.
2. Make multiple resolutions that reinforce each other. When you make a healthy resolution, you'll start to re-think about falling back to those not-so-good habits.
Make multi-week, multi-month and multi-year resolutions. Why makes "annual" resolutions that you can only follow for a month? Have a big picutre. Break it down into smaller, realistic, achievable mini goals. You'll feel better when you accomplish the mini goals. It gives you more confidence and momentum to stay on track towards your bigger goals.
If you're still smoking or eating junk foods regularly, why do all the cardio and strength training? It just doens't make sense. You won't transform to your dream body even if you train 7 days while staying on the unhealthy lifestyle and poor eating habits.
3. Food is your friend, not your foe. Make a good friend with your foods. Every year, or in fact evey day, you'll see new diet books on the market. You lose money but not your weight. Food is the source of energy to fuel your body so that you can function and perform. Eating healthy foods is the choice you can make. Replace the poor choices with healthy ones.
Pick two of your weak areas and consciously replace them with healthy choices and stay on them for a month. Similar to exercise, too much too soon is going to backfire. When you can stick to the two healthy choices for a month, then you start to include more healthy choices.
4. Get a good night sleep. Go to bed a half hour earlier. I know many people are eating late, snacking, drinking alcohols, watching TV shows in the evening to unwind their stress from the day. These poor habits disturbance your sleeping quality. They drain your energy and sabotage your resolutions if you want to lose weight and look good.
If you have followed the first three tips, you shouldn't be here. Your body releases growth hormones while you're sleeping that help you build muscle. Deprivation of sleep also makes you crave for sugary and high fat foods and make you wan to eat more to feel satisfied.
5. Watch your environment. When you want to lose weight and stay fit and healthy, you need to watch out who you're associated with. You are the product of five of your closest friends.
Obesity is epidemic and contagious. Some people call it "sympathetic weight gain" with your friends. On the other hand, thinness could be contagious too. See who has the upper hand over the other.
So stay close to your fit and healthy friends. But don't break up with your overweight friends as yet. Just be aware and stay conscious in your environments.
Stay away from sources that drain your energy and damage your health. Make friends with like-minded people who are positive, fit, healthy, high-energy and high-performance.
Watch the slideshow video on how to beat the New Year's Resolution Syndrome:
About C. Carey Yang and Beyond Fitness Solutions, LLC C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
NJ Personal trainer and fitness coach Carey Yang explains why New Year's resolutions fail, why you hold the key to solving the New Year's Resolution Syndrome, and how to set the right goals.
Sign for your FREE 'Jump-Start Your Body' Workout and Nutrition program or request your complimentary fitness consultation in Northern New Jersey at http://www.beyondfitnesssolutions.com.
"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp""Fat Loss" "Weight Loss" "Female Personal Trainers
Your old-and-never-worked New Year's resolution could be like "I resolve to start exercising 5 to 7 times a week, 30 to 60 minutes each time." If you haven't exercised regularly for the last 3 months, this resolution is bound to fail and you're doomed!
Start with small baby steps. You could start with a combination of walking, aerobic exercise, strength training, and other physical activities for 2 to 3 times for a total accumulation of 2 hours of exercise a week. The key is to be able to get into a regular exercise habit. Gradually increase the duration, variety, intensity and frequency. This is one of the reasons why a coach/trainer can be a really good source of professional guidance and accountability.
Improving health and fitness is on the top 3 New Year's Resolutions for most people. You can witness by the crazy crowd in the gym for the first two weeks. I can testify by the exploding number of visitors to my website and blog and new subscriber signups. People all over the world are searching for advices on losing weight, building muscles, eating right, workout routines, six pack abs, etc.
Health and fitness is the case where haste makes waste, as the old saying goes. Many people start the new year with good momentum, then lose steam by the end of January. By February, most people already quit or visit the gym much less often. Pad yourself on the back if you're still working out by June. You're rare if you're still showing up in the gym regularly by year end.
One study from the University of Scranton showed that a quarter of people who resolve to lose weight and change their eating habits on January 1st will go back to their old ways within a week.
The following list shows how many of these resolutions are maintained as time goes on:
- Past the first week: 75%
- Past two weeks: 71%
- Past one month: 64%
- After 6 months: 46%
Source: Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers, by John C. Norcross, Marci S. Mrykalo, Matthew D. Blagys , University of Scranton. Journal of Clinical Psychology, Volume 58, Issue 4 (2002).
Respect yourself by showing your commitment and accountability in healthy lifestyle changes, not just 3 days, one week, or 6 months, permanent, for the long run.
One of the biggest mistakes when people make their New Year's Resolutions is that they want to change and do too many things, too soon and at the same time!
Sooner than later they get so overwhelmed that they simply cannot keep up with and just quit.
Changing or replacing an old habit takes time to become permanently part of you. Healthy lifestyle and habit changes don't just happen overnight. You should have known human behavior by now. It's true to eating healthy and working out regularly.
It's perfectly okay to dream big and have a big goal. But you need break down the big goal into smaller goals and action steps. Dream big but start small.
Make the smaller goals challenging yet still easily and realistically achievable. You'll feel confident and good about yourself when you achieve the small steps. It gives you the momentum, reinforcement and sense of accomplishment to move to the next step, a step closer to your bigger goal.
I suggest that you pick no more than two things to work on in each of the following areas. When you stick to it for one month, then add another one or two thing in the following month. If you're really conscious about your actions, you'll achieve 24 things in one area by the year end. That could be your bigger goal.
I must admit that I cannot start to change with all 24 things at the same time in just one area. But I can certainly focus on just two things in one month.
A certified personal trainer can custom-design
an exercise program just for you.
In my last article, I write about strength training protocol and training variables. I also gave three alternative workout routines to a typical bodybuidling straight-set routine.
If you missed the article, you can read in the following link. Even if you read it before, I suggest you re-read the articel to brush up some terminologies.
In this article, I'm providing four more alterante workout routines that you can change up to get out of your fitness rut.
Variation #4 Pyramid Set
DB Bench Press: 55 lbs x 12 reps, 60 lbs x 10 reps, 70 lbs x 6 reps, 2-0-1 tempo, 2 minute rest
Dumbbell Flyes: 40 lbs x 6 reps, 30 lbs x 10 reps, 25 lbs x 12 reps, 2-0-1 tempo, 2 minute rest
Comments: DB Bench Press loading pattern is a regular pyramid method. Start with lower-weight/higher-rep set and progress to heavier- weight/lower-rep set. Dumbbell Flyes loading pattern is an inverted or reverse pyramid scheme. Start with heavier-weight/lower-rep set and progress to lower-weight/high-rep set. There are also more complicated double pyramid and flat pyramidloading patterns.
Variation #5 Tempo & Tension Manipulation
By simply changing the tempo , it makes a lot of difference in the time under tension (TUT) on your muscles. Tempo (rep speed) refers to how quickly you lift the weight (concentric or "positive" phase) and lower the weight (eccentric or "negative" phase).
The 3-point tempo prescription of 2-0-1 means that you take 2 seconds to lower the weight, zero second pause at the bottom (stretch), and take one second to lift the weight. A more complicated 4-point tempo prescription adds the 4th digit for the time to hold (contracted) at the top of lifting.
For example, a "3-0-2" tempo prescription on the original straight set routine would make a huge impact on how you feel on the muscles and muscle growth. You'll probably start to feel that kind of unbearable muscle soreness by the 8th rep. You're struggling through the last two reps. That's the difference!
Variation #6 Anabolic/Anaerobic Conditioning
By reducing the rest interval between sets (say from 1 minute to 45 seconds), you'll be able to improve your anabolic conditioning and anaerobic fitness. You only rest till you're "almost" recovered and go for the next set. You don't wait around for 3 to 5 minutes till fully recovered.
Watch out for this routine as it's very taxing to your mind and body. You probably have to reduce the weights, too. So check out your ego.
One extreme example of this variation is modified Olympic Power Training Routine . Anaerobic conditioning and performance is achieved by training and pushing VO2 max and lactic acid or lactate threshold .
Variation #7 Periodization
I covered this topic before about periodizing your training program . After a few weeks of dedicated and consistent training, you've gained some muscles, become stronger, and are able to lift heavier or more reps. That's, you're adapted to the workout routine. You need new stimulus to continue to build strength and grow muscles by progressive overloading .
Why not try 3 sets x 12 reps at 45-second rest interval or 4 sets x 8 reps at 90-second rest interval, even on the same weights and exercise combination?
Get in the Program and Stay on It
Aren't you having enough yet? The list of variations can go on if you start to add more or different exercises to work on chest muscles. There are also other training methods such as tri-set, giant set, drop set, forced rep, super slow rep, "negative" focused rep, etc. You see, there are a lot more variations available for changing up your weight training routine than you can imagine. You'll never be bored with weight training.
One mistake made by many beginners is that they change their workout routine too often. Some keep changing their programs or routines in every workout or evey week. They try all sorts of fancy body part split routines they can find in the books, body building magazines or from their gym buddies.
No Program Hopping
You have to stay on and complete one program for a prescribed period, be it 3, 6 or 8 weeks. Do not try a different variation in every workout; otherwise there is no accumulated, consistent and positive training effect on the muscular, neurological and hormonal levels. It also needs to be designed and integrated into the longer training macrocycle as periodization .
Each variation has its purpose and effect. Define your training goal first. Pick one variation of your current workout routine and stay on it for at least three weeks. It may help you break your training plateau. You may see new strength gain and muscle growth in no
Have you been doing the same old workout routine over and over? 10 reps by 3 sets?
It's insane to expect different (and better) results by doing the same things over and over.
It's about time to change up your strength traiining rouitne if you haven't gained strength or muscles, or lose fat.
Let's look at the training variables you can manipulate for weight training (resistance training):
Selection of exercises
Order of exercises
Weights (resistance)
Sets
Reps
Tempo (rep speed)
Rest interval
Loading pattern
Periodization program
Reasonably simple, huh? Yes, but there's more to it. The combination of all these variables determine your training volume and intensity and your results.
Let's look at an example. Say you want to work on your chest (pectoral muscles) by choosing dumbbell flat bench press and dumbbell fly exercises (your selection of exercises). One classical straight-set workout may look like this (after light-weight warm-up sets) :
Classical Straight Set for Hypertrophy ( Muscle Building)
Dumbbell Bench Press: 60 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Fly: 30 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Comments: The order of exercises is dumbbell bench press first followed by dumbbell flyes. Each exercise is performed for 3 sets by 10 reps at respective weights. The lifting tempo is 2-0-1 rep speed. The rest interval between sets is one minute. The weight loading pattern is straight set; i.e., same weight through each exercise. Some people may call Dumbbell Flyes as "post-exhaustion" set in this combination.
What Else Can You Do?
Well, a lot more than you think.
The following shows three variations to above weight training routine with comments.
Variation #1 Pre-exhaustion Set
Dumbbell Fly: 35 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Bench Press: 55 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Comments: The order of exercises is reversed. Flye is an isolation exercise that would tire out your pec as an "pre-exhaustion" set. You may be able to "fly" more weight first, but you almost wouldn't be able to lift as much in the subsequent Bench Press (a compound exercise).
Variation #2 Straight-Set for Maximum Strength
DB Bench Press: 75 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest
Dumbbell Fly: 40 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest
Comments: By reversing the set x rep combination to the low rep range and heavier weights, you're training for maximum strength development. Training load and intensity are higher. You typically have to reduce training volume and rest longer between sets to recover from metabolic and physiological stresses.
Variation #3 Super Set
Dumbbell Bench Press @ 60 lbs x 10 reps (2-0-1 tempo) followed immediately without rest with Dumbbell Flyes @ 30 lbs x 10 reps (2-0-1 tempo)
Repeat this superset two more times for a total of 3 sets with1-minute rest between supersets.
Comments: Superset means you do two exercises back to back without rest. Take the rest till you finish both exercises as one set. These two exercises could target the same muscle group as it is in this case. You can also superset unrelated muscle groups (such as leg and shoulder) or opposing muscle groups (biceps and triceps).
Morris County NJ personal trainer Carey Yang is featured on Yahoo! Voices as a contributing writer and fitness expert for online Health and Wellness content.
Top Morris County NJ personal trainer and celebrity fitness trainer Carey Yang is featured on Yahoo! Voices as a fitness expert and online content contributor for Health and Wellness column.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
"This is another breakthrough for me after being interviewed and featured recently on MSN Fitbie. As a content provider on Yahoo! News, it adds more weight and take my credibility in health and fitness to the next level," Yang says. "As a trusted content contributor on Yahoo! Voices and affiliated partners, I could potentially reach 200 millions people around the world."
Yang adds, I will be contributing to Yahoo! Voices Health and Wellness online content in the topics of health, fitness, exercise, dieting, weight loss and lifestyle in articles, videos or slide shows via Yahoo! Contributor Network.
"This is one of my dreams coming true as I set my goals a few years ago to help more people improve their lifestyle, health, fitness and diet by online education and in-person coaching and training." Yang says.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
Denville, Morris County NJ celebrity personal trainer and Fitness expert Carey Yang shows an effective and time-efficient superset workout routine to build chest and lat back muscles by pairing up dumbbell incline press and lat pulldown exercises.
For everyday average Americans struggling with time to work out effectively and efficiently now can learn from Denville, Morris County NJ personal trainer and fitness expert Carey Yang to build their chest and back muscles in a unique superset workout routine.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
"Most 9-to-5 working people simply don't have time to work out, not to mention to follow the traditional bodybuilding type split workout routine which typically requires 4 to 6 days of workout each week for one to two hours in each training session," Yang says.
Yang adds, an effective and time-efficient superset workout routine can solve all these problems. Superset means you do two exercises back to back with little or no rest. You rest for the prescribed interval (say one to two minutes) only after you complete both exercises. One muscle group is working while the other is resting and vice versa.
"One added benefit is the extra calorie burn if your goal is fat loss. You will also experience more metabolic resistance and higher workout intensity and density," Yang says. "Either way, superset workout routines help you burn more fat or build more muscles more effectively and efficiently depending on your goals."
Yang demonstrates a superset workout routine by pairing up dumbbell incline press and lat pulldown to build chest muscles and back/lat muscles at the same time.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
Carey Yang, Certified Personal Trainer & Dream Body Expert
"Dumbbell Incline Press"
Carey Yang, Certified Personal Trainer & Dream Body Expert
"Lat Pulldown"
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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
Carey Yang, Certified Personal Trainer & Dream Body Expert
"Most Muscular High Cable Chest Fly Exercise"
For men and women who want to sculpt ripped and defined chest muscles the right way now can learn om Denville, Morris County NJ personal trainer and Biggest Loser fat camp coach Carey Yang with effective high cable fly exercise - "most muscular" pose down in bodybuilding.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
Sharply sculpted and ripped chest muscles with definition gives men an aesthetically pleasing muscular upper body look.
Toning up chest muscles helps women firm up their bosom for an uplifting look and feel naturally without costly breast enhancement surgery.
"Men tend to do the high cable cross-over or cable fly exercise wrong. They tend to use too much weight and cheat the exercise by using their shoulder joints and momentum to move the cable," Yang says. "It's end up just like another chest press and push exercise."
Yang says, chest fly exercise should look like as if you're hugging someone coming from the sides and around toward the center line. If you start to look like you'e "pushing" someone away instead of "hugging", then you do the cable fly exercise wrong.
"For high cable exercise, you should start with your elbows high, straight arms but elbows slightly bent. Move the cable forward, then down, around like an arch toward the center line in front of your mid section," Yang says. " Focus on contracting or squeezing your middle and lower chest muscles together at the end of the range of motion. You can even hold for a second or two for extra muscle contraction. It's similar to the "most muscular" pose in bodybuilding contest on the stage."
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
With Thanksgiving less than 24 hours away and the holiday season around the corner, it's for people to resist all the eating and drink, and the weight gain that comes with it.
Here are 3 more tips to help you navigate the appetizers, buffet table, cocktail drinks, and dessert, and put some damage-control of your holiday weight gain.
Mindless eating. Notice that how much more you eat when you watch TV, read magazine or listen to a CD or tape than eating alone or in silence? When your mind is busy with something else while eating, you don't fully savor the taste and tend to overeat. So start practicing 'mindful' eating.
Winter domance or hibernation. The bitterly cold weather in winter makes many people become dormant or go into hibernation. They don't move much at all and certainly are less likely to burn enough calories to maintain their weight. Stay active. Do short 10 to 15 minutes of exercises using bodyweight or simple free weights at home even if you can't go to gym.
Lack of quality sleep and rest. We're already a sleep-deprived nation. The hustle and bustle over the holidays just make it worse for many people to get enough 7 to 8 hours of quality sleep. When you sleep less than 5 hours, your body produces lower level of leptin, a hormone that controls how full you feel. You also have higher level of ghrelin that stimulate appetite. In the end, you tend to eat more and gain weight.
One last word, I want to wish you and everyone a happy and safe Thanksgiving. Drink responsbily and drive safe.
With Thanksgiving just 4 days away and the holiday season around the corner I know how hard it is to resist all the celebrative eating and drinking (and the weight gain that comes with it) so I put together an awesome guide to eating during the holidays.
You DON’T have to totally deprive yourself during the holidays but you DO have to have some willpower to say no!
DON’T try to convince yourself that you’re going to eat less after the holiday event therefore it’s ok to eat what you want during the event. You will not have as much motivation to diet once the event has passed.
DO eat less for the 3-5 days leading up to the event. When the event takes place, you’ll look and feel better than you originally expected and you will feel less guilty when you enjoy yourself at the celebration.
DO dress sexy. Wear something tight, do your hair up, put on your highest heels etc. This way you will feel less likely to indulge in a huge dinner.
DON”T drink wine or beer. Go for hard alcohol if you must have something. Why? Because you can nurse a hard drink all night, but with wine and beer there’s a higher chance you will want another.
DO position yourself as far away from the appetizer table as possible.
DON’T sit in front of the TV. What’s on TV this thanksgiving? An awesome football game. What’s in front of the TV? Most likely a table with snacks. If you really want to watch the game then do it standing up or follow the tips #here#
DO bring your own dish to the occasion. Nobody has to know that it’s healthy or low calorie but at least you’ll know how many calories it has and you will have something to snack on.
DO send people home with food if you are hosting a party.
DO sit at the table as far from the unhealthy food options as possible. If you have to keep standing up, putting your drink down and reaching across Aunt Margaret to grab a piece of bread you’re not going to have as many pieces as if it was right in front of you.
Stick to these guidelines and I promise you will keep the weight off while everyone around you gains another 4-8 pounds!
Americans are fat and getting much fatter. New study shows that 83% of men and 72% of women will be overweight or obese by year 2020. New Jersey celebrity fitness trainer Carey Yang offers his tips in fighting epidemic obesity.
America’s unstoppable obesity rates would account for more than $860 billion healthcare cost by 2030. “This is an alarmingly tough uptrend to fight againist,” says Carey Yang, a certified personal trainer and fitness expert in Morris County, New Jersey.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
According to a latest study by Mark Huffman, an assistant professor of preventive medicine and cardiology at Northwestern University who presented them at the annual scientific meeting of the American Heart Association, Americans are continuing to get fatter and fatter. In the current trend, 83% of men and 72% of women will be overweight or obese by 2020.
Right now, 32 percent of men and 34 percent of women are obese. Those numbers are projected to rise to 43 and 42 percent in 2020, close to half of all people.
The number of people who have diabetes or are pre-diabetic is also projected to increase, from 6.3 percent and 37 percent of women to 8.3 percent and 44 percent. That's more than half of women.
Yang says, we have so many government agencies, non-profit organizations, communities and schools involved to fight both adult and childhood obesity with a variety of programs. Even the First Lady Michelle Obama early this year launched a campaign to fight childhood obesity by improving childhood nutrition and physical activity.
It’s a day-to-day process and a series of repeated small steps that add up to awesome health habits. “Every time you choose the vegetables over the chips, a walk over a drive, and an active game over T.V., you’ve just made another donation to yourself and to your families lifetime health and fitness fund,” Yang says.
Yang offers four strategies to help overweight and obese men and women burn fat 24/7 by optimizing fat burning hormones and elevating metabolism around the clock.
1. Optimized Nutrient Combining: Avoid deadly nutrient combination of carb and fat. Release of insulin and fat promote storage. Do this by simply protein in every meal.
2. Carb Syncing: Prime your body with carb at the right times, in the morning and after intense exercise.
3. Strategic Overfeeding: Restricting calories and dieting put your body to starvation mode and decrease your metabolism to burn less fat. Strategic overfeeding resets your metabolism and keep your fat-burning furnace running again.
4. Metabolic Resistance Training: This type of exercise provides a huge metabolic stimulus to the entire muscular and cardiovascular systems at the same time through strategically designed full body resistance training combined with minimal rest. This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the "after burn."
"When you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7," Yang says.
About C. Carey Yang and Beyond Fitness Solutions, LLC C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
Morris County NJ personal trainer and fitness expert Carey Yang is interviewed and featured in the authoritative source for diet, fitness and weight loss site MSN Fitbie. The title of the article is "How to Lose Your Love Handles: 10 Moves to Slim Your Mufftin Top."
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
MSN Fitbie is the authoritative online destination bringing premium content from Rodale's brands, including Women's Health, Prevention, Runner's World, and Men's Health, combined with MSN Lifestyle portfolio of sites, offering advice on how to look, feel and live better by making the right diet and fitness choices.
"It's a new breakthrough for me that would help me catapult my health and fitness credibility to the next level," Yang says. "As one of trusted MSN content partners, Fitbie site could potentially reach 70 millions people around the world."
This article attempts to educate people the right mindset, diet, lifestyle and exercises to help them shrink love handle by attack unwanted belly fat from all angles. Ten toning moves are recommended to target hips, abs, obliques, and lower back.
"Regional fat storage has a lot to do with diet, lifestyle, and overall body fat level," Yang says. "In addition to overall weight loss and eating a diet rich in belly-flattening foods, keeping levels of estrogen, insulin, and cortisol in balance by managing stress and getting a good night's rest is the key to sustainable, long-term fat loss."
Yang recommends ten moves in the article that help strengthen the muscles surround waistline. Many of the moves can be done at home without any special equipment. A basic weekly workout routine include performing two or three 45-minute strength-training sessions each week, and dedicate 10 to 15 minutes to abs and core exercises. Alternate between upper-body and lower-body exercises for a total-body workout. If done right, every strength-training move involves core and abs muscles.
"You can accelerate fat loss by adding intense 15-minute cardio intervals to the end of each strength-training session or by performing 30-minute cardio interval sessions 2 days a week when you do not strength-train," Yang says. "But don't overdo it. Overtraining will increase the stress hormone cortisol, causing more fat storage than fat burning, and making you more prone to fatigue and injury."
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
For middle-aged men and women having trouble to lose unwanted body fat now can learn the scientifically proven strategies reviewed by Denville, Morris County NJ personal trainer and fitness expert Carey Yang.
Yang is the owner and master personal trainer at Beyond Fitness Solutions, LLC -- a leading in-home personal training and weight-loss management company serving and helping clients in Morris County, Sussex County, Passaic County, Essex County and Somerset County areas in New Jersey.
There are two main reasons that people don't burn fat 24/7. First, most weight loss programs simply look at calories. Calories are important but only partially true in successful, sustainable fat loss. "The truth is, if your fat loss program is not strategically addressing your internal hormonal environment with specific strategies the amount of fat you're able to burn will be far from optimized and you pretty much have zero chance of actively burning fat for more than a few hours a day," Yang says.
Secondly, most people do not perform the type of exercises that truly boost their metabolism. The type of exercise that gets this kind of benefit is not the type of exercise commonly performed for fat loss in gyms all around the world. "If you're doing traditional slow-go cardio or high repetition, light weight resistance training, you are leaving each session with virtually no positive effect on your metabolism," Yang says.
"I discovered this powerful, breakthrough 24/7 Fat Loss system from two of my most trusted fitness colleagues Joel Marion and Craig Ballantyne." Yang says. "If you want burn fat 24/7, your body's fat burning hormones must be optimized 24/7 and your metabolism must be elevated around the clock with the use of four very strategic methods employed in the 24/7 Fat Loss system."
1. Optimized Nutrient Combining: Avoid deadly nutrient combination of carb and fat. Release of insulin and fat promote storage. Do this by simply protein in every meal.
2. Carb Syncing: No carb intake is not solution to lose fat. Priming your body with carb at the right times, in the morning and after intense exercise can strategically help you lose more fat.
3. Strategic Overfeeding: Restricting calories and dieting put your body to starvation mode and decrease your metabolism to burn less fat. Strategic overfeeding resets your metabolism and keep your fat-burning furnace running again.
4. Metabolic Resistance Training: This type of exercise provides a huge metabolic stimulus to the entire muscular and cardiovascular systems at the same time through strategically designed full body resistance training combined with minimal rest. This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the "after burn."
"When you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7," Yang says.
"I encourage everyone, not just middle-aged men and women, to check out this 24/7 fat loss program at http://tinyurl.com/44kydod," Yang says.
About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpert (TM), is a certified personal trainer and fitness boot camp instructor based in Morris County, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint (TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.
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"Denville, NJ" "Boonton, NJ" "Montville, NJ" "Kinnelon, NJ" "Mountain Lakes, NJ" "Rockaway, NJ" "Randolph, NJ" "Succasunna, NJ" "Chester, NJ" "Morristown, NJ" 'Mendham, NJ" "Madison, NJ" "Chatham, NJ" "Short Hills, NJ" "Sparta, NJ" "Hackettstown, NJ" "Montclair, NJ" "Wayne, NJ" "Bedminister, NJ" "Basking Ridge, NJ" "Bernardsville, NJ" "Personal Trainers" "In Home Personal Training" "Morris County, NJ" "Sussex County, NJ" "Essex County, NJ" "Passaic County, NJ" "Somerset County, NJ" "Fitness Bootcamps" "Biggest Loser" "Fat Camp" "Fat Loss" "Weight Loss" "Female Personal Trainers"
Thighs, legs and butt are women's most common trouble spots. While thigh thinning exercises are helpful in getting those toned thighs and legs of celebrities and ballet dancers, not all of them are good for everyone.
There is no doubt that our bodies have general biological similarity, but there are several individual differences that call for custom-tailored exercise regimes accompanied by suitable diet plans that only experts can devise.
Unless you're a bodybuilder looking for bulk mass, almost all women want thin, toned and firm legs and thigh. Be careful how and what you do to work your lower body muscles.
Your personal trainer, fitness and health expert will check your diet, level of your physical fitness and conditioning before designing a suitable workout routine. While some people cannot afford to do strenuous exercises due to weak or tight muscles or joints, light exercises may be a waste of time for those who have mounds in the name of muscles in their butt, thighs and legs.
Denville, Morris County NJ personal trainer, Dream Body Workout Expert Carey Yang shows a circuit workout based thigh thinning exercise routine including the following 8 thin thighs exercises.
In this post, I'm describing in more details the 3 best exercises and their variations to help you tighten your abdominal muscles and shrink your mid section, followed by a workout video demo.
These 3 variations work the same muscle groups targeting abs and obliques with varying levels of challenge due to gravity, support or position.
Hanging Leg Raise: Hold on to pullup bar or a pair of arm straps. The easier version is to bring your knees in and upward towards your chest. The more challenging version is to keep your legs straight but knees slightly bent. Raise your legs up towards your chest. This exercise focuses more on the lower abdominal muscles. The key is keep momentum out of your hip flexors and focus on contracting your lower abs as you raise your legs and/or knees.
Hanging Leg Oblique Twist: The same basics as hanging leg raise. The difference is after you raise your knees or legs upward, immediately twist and turn to one side. This exercise focuses on your oblique muscles.
Decline Bench Abs Curl: Similar exercise to hanging leg raise working more on the lower abdominal muscles. Your shoulder and back are supported by a decline. It's a bit easier. You can keep your knees bent (easier version) or keep your legs straight but knees slightly bent.
Decline Bench Oblique Twist: Similar exercise. As you raise your knees and legs upward, twist and turn to one side.
Weighted Cable Crunch: Usually done in kneeling position. Hold on to a straight bar or a rope with your hands by our head over a cable machine with proper weight. Keep your hands by your head/ears. Do not use your hands to curl the weight. Use your abdominal muscles to curl and move the weight downward towards the floor.
Weight Cable Oblique Twist: similarly, as you curl the weight downward towards the floor. Twist and turn to one side to work on your oblique muscles.
Watch the workout video demo for losing love handles and back fat
