The Truth About Abs Truth Blog

What the heck IS CARDIO anyway? Turns out there’s lots of ways to do it.

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Mike Geary, author of The Truth About Six Pack Abs, has an enormous arsenal of exercises to tone up butt and thighs (never mind your abs too). Here’s a few more that he shares with us. Do these and watch your butt and thighs get toned in a hurry.

The Best Exercises for Sexy Thighs and a Toned Butt

When searching for the best exercises for the thighs, you see TONS of ads promoting all of these fancy so-called inner-thigh blasters, thigh squeezers, thigh-toning machines, etc. Take my word when I say that you do NOT need any of these ridiculous “thigh-blasting” gadgets to tighten and tone-up your legs, butt, and hips for good.

As always, the best exercises for the thighs come in the form of free-weight or bodyweight exercises. You really need not look any further than various forms of exercises like lunges, squats, deadlifts, and step-ups to get those toned thighs that you want. In addition, there are plenty of variations of these basic exercises to choose from, so in reality, it is simply a waste of time messing with all of these inner-thigh gadgets and fancy thigh machines.

Here’s an example of one of the most effective thigh exercises that you can do. I’m sure you have done some variation of lunges before. There’s probably about 20 different versions that you can try and they all kick butt!

One of the best variations of lunges are walking lunges (and a couple ways to do these slightly different to change the emphasis). Instead of standing lunges where you either lunge forward or lunge backward for 1 step and come back, with walking lunges you keep traveling forward on each step for anywhere from 10-30 steps, and then you turn around and come back that same distance.

A couple ways to improve on these and get better results over time is to increase your distance each time or start carrying dumbbells to increase the resistance. Walking lunges done right are a real thigh-burner!

Here’s a couple tips to keep in mind when performing walking lunges:

1) Step far enough forward so that your front shin stays approximately vertical and your front thigh is approximately parallel to the floor at the bottom of the lunge.

2) Your leg behind you while lunging should have a bend in the knee at the bottom but your knee should come just short of touching the floor. Try not to touch the back knee to the ground during walking lunges.

3) Pause for a second at the top of each step before you lunge forward again for your next step.

Ok, now that you’ve mastered the basic walking lunge, let me give you a couple ideas for lunge variations that change the emphasis a little bit for working the outer thighs, inner thighs, and buttocks in a slightly different manner.

One variety is to step at an angle outward on each forward step. A second variation is to step at a slight angle inward on each forward step. The inward stepping version of the walking lunge is also called a cross-over lunge, and it really stretches out the buttocks and hips.

Go ahead and give these lunge variations a try and I guarantee that you will be firming up those thighs in no time. Whatever you do, just please say no to the fancy thigh machines and inner thigh squeezers, and use these more effective bodyweight exercises and free weight exercises, and you’ll be much better off for it.
See below for more innovative exercises for the thighs and workouts that will have you showing off your new sexy toned legs.

I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.

Mike Geary, the guy that wrote The Truth About Six Pack Abs, isn’t just all about exercises to tone your body, he also has lots of great exercises and other tricks that help you improve your game in various sports. Here he shares some secrets about the mental aspect of golf and how to improve your mental golf game! If you play golf, you’ll definitely want to read this… and even if you don’t play golf, the points made about the mental game can be applied to many other parts of your life and exercise regimes.

Mastering your Mental Golf Game With a Secret Method the Pros Do Not Want you to Know

Introducing Tap-In-Golf: The Ultimate Mental Game Mastery System. This cutting-edge technique combines centuries-old wisdom and quantum physics to allow you to drop your handicap like a bad habit…in minutes!

There is a brand new mental golf game technique out there that most of the top players would rather keep a secret. It’s called Tap-In-Golf. Perhaps you have already heard about the buzz it’s creating in the golf world. Currently, golfers from over 33 different countries are using this system to master their mental game, cure the yips, cut strokes off of each round, reduce their handicaps, and enjoy the game again. In this short article, you will discover and experience this simple technique that delivers results almost immediately – results that you will feel in your body and see on your scorecard.

What is the Tap-In-Golf (TIG) Mental Game Mastery System?

Warning – This may seem a little weird… but give it two minutes and experience the results. Do yourself a favor and suspend disbelief for a short time, and test out the demonstration detailed below. The chances are good that you won’t care that it’s “unconventional”.

Tap-In-Golf is simply a do-it-yourself form of acupuncture, except you don’t use needles. Instead you simply “tap” on a few “clearing points” while focusing on the negative feeling or emotion. Let’s get right to it!

Step One: Visualize a Stressful Golf Scenario and Rate the Intensity of Your Feelings

Sit down comfortably and close your eyes. In a moment I will instruct you to imagine yourself out on the golf course. Not some generic course, but rather one you know very well. You will imagine yourself on the toughest hole, or possibly the most challenging shot you have ever had to execute.

Is it a tee shot over water, a deep greenside bunker, or a tricky chip onto a sloped green? Whatever it is, I will encourage you to fully immerse yourself into that scenario and to vividly imagine yourself standing over the shot.

While you are performing this mental exercise, make a note of what particular negative emotions (nerves, anxiety, fear) or physical symptoms (butterflies in stomach, sweaty palms) arise, and give them an “intensity rating”. We will use a simple scale of 0 – 10 (0 = no intensity, 10 = very high intensity).

For example, fear at level seven.

Please go ahead and do that now. Take a couple of minutes if necessary.

Write down your “intensity number” on a sheet of paper. We will use it for a subjective test in a few minutes.

Step Two: Tap the Clearing Points (Negative Focus)

Next, you will tap three points approximately ten (10) times each while focusing on the negative emotion or physical symptom you identified above. It is important that you focus on the negative while tapping

Point One – Collarbone

You will use an open hand to tap this area. Technically speaking, it is not the collarbone, but rather the two boney notches at the base of your neck (the location of the knot of a necktie). Tap it lightly ten times while focusing on the negative emotion.

Point Two – Under Eye

Use the tips of your index and middle finger to tap on the bone about one inch directly below the eye. Tap it lightly ten times while focusing on the negative emotion.

Point Three – Double Wrists

Simply tap the insides of both of your wrists together (about the area that you would wear a watch). Tap them together ten times while focusing on the negative emotion.

Interesting (sort of) side note: this wrist point is the one that can reduce sea sickness. If you have ever been on a cruise ship, you may have used one of those wrist bands for your queasy stomach. The truth is, those bands are designed to stimulate these exact wrist points. The manufacturers often times don’t tell you that because it seems too weird!

Step Three: Tap the Collarbone Point (Positive Focus)

Now tap the Collarbone Point once again with an open hand approximately 10 times while repeating (aloud or silently to yourself) the phrase “Let it be easy”.

Step Four – Take a DEEP BREATH.

Step Five – Imagine the Exact Same Golf Scenario Again and Check Your Intensity Rating

The chances are very good that the intensity of your emotion or physical symptom will have decreased substantially or disappeared completely.

If you experienced a decrease but there is still some intensity remaining, or if a different emotion or symptom surfaces, simply perform another round or two of this method until you feel calm, confident and as if you could take on Tiger himself!

Question: Will this calm feeling actually carry over to the golf course in this situation?

Answer: Usually. The subconscious mind doesn’t know the difference between what you imagine and what is “real”. However, if you experience any negative emotions or symptoms while “live” on the golf course, simply apply this technique on the spot and eliminate them in short order.

The above demonstration is just the tip of the iceberg in terms of the enormous potential inherent in these unique techniques for mastering your mental game, lowering your golf handicap, curing the yips, and increasing your enjoyment out on the links.

I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.

There are some exercises that help you get a sexier set of abdominals, but crunches aren’t one of them. You can do a million crunches but if you really want to get sexy abs, you need to do the exercises that Mike Geary, author of The Truth About Six Pack Abs outlines below. Check it out and get to work!

Ab Exercises – the Facts for Sexy Abs

Ab exercises are one of the most popular, and yet, most controversial topics in the exercise and health/fitness industry. Hundreds of ab belts, ab gadgets, ab gimmicks, and ab exercise machines have flooded the exercise market for people looking for sexier and flatter abs… that sexy six-pack abs appearance that everybody wants.

The problem is that most of the ab exercises that are recommended all over the internet, and in magazines, etc, are not necessarily the best method to get that six-pack abs appearance. First and foremost, the most important aspect for great looking six pack abs is losing the extra stomach fat that is covering up the abs. To be honest, most people already have decent abs underneath, yet the six-pack is simply covered up by all of that extra flabby belly fat.

Instead of focusing so much on ab exercises to make your belly flatter and more like a six-pack, you will lose much more abdominal fat by focusing the majority of your workout time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that sloppy ab fat are the exercises that work the largest portions of the body at once.

Exercises that work the much larger muscle groups of the legs, upper and lower back, and chest give you the biggest metabolic bang for your buck in terms of ab fat loss. Combining these types of big multi-joint exercises in high intensity super-set, tri-set, or circuit fashion gives you the biggest fat-burning and metabolism boosting response from your workouts.

And that is one of the best kept secrets for flat sexy abs that are actually visible as a six-pack!

Now when it comes to ab-specific exercises, another mistake most people make is mindlessly pumping away with hundreds of crunches and other meaningless abdominal exercises that barely give your abs much resistance to work against. If you want to actually develop your abs to the best extent possible, don’t waste your time with exercises that you can do more than 20 or 25 reps… that means you are definitely not doing an exercise that provides enough resistance to the abs. Exercises that give you enough resistance to get you down into the 6-15 rep range per set works great for the abs.

Generally, higher resistance ab exercises that provide a much larger stimulus to the abdominals come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk. A couple great examples of these higher resistance ab exercises are hanging leg raises or knee raises using a “pelvic curl up”, or an exercise like lying hip thrusts. Many times, the same people that can do 80 or 100 crunches, can’t even complete more than 2 or 3 properly executed hanging leg raises, because they simply have never worked the abs under heavier resistance.

If you really want tighter flatter abs that look like a six-pack, remember that losing that extra stomach fat is actually the MOST important part. Also, when it comes to ab-specific exercises, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.

http://www.girlwithnoname.com/2009/10/post-thanksgiving-misgivings/

My post-thanksgiving day rant… and how I got back on track fast

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