Best ab and leg routines for quick results?
I am going on vacation during the first week in August. Without having to pay for a gym membership, I want try to have great looking abs and legs in time for that vacation. Does anyone have a suggestion for a routine that would help? I do have some free weights (6 lbs) and an exercise ball. I have read other answers to similar questions, but no one has mentioned the specifics of their workout (i.e. how many minutes, how many reps, how to do the exercise).
Also, how much water do you have to drink each day to help tone your body? Do you have to drink it all in one sitting? Can you drink one bottle at a time in one sitting or does it have to be spread out (like 1 bottle an hour)?
Thanks for all of your help!
this body building exercises should help you fast enough pin pointing the areas you need in this article
The easy one first: water. You should drink 8-12 glasses of water a day, spread out through the day. I always keep a bottle of water around me so I’m never actually thirsty – if you get headaches 95% of the time it is because you are dehydrated.
As for the workout, I’m really reliant on the Bar Method. It’s a set of DVDs that takes ballet moves and adapts them for quick results. They guaruntee that you will see results in 10 workouts. The websit has some good exercises, but don’t buy the DVD on the site..Amazon has it for cheaper.
The book “Weight Training for Dummies” http://www.amazon.com/gp/product/0471768456 has all the specific answers to your questions. Please also read my recommendations below and good luck.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is “Muscle and Fitness”. Signup for the free newsletter.
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.