Girls Get a Sexy Look

Published on by CMe

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 Many people think that curves are what make girls hot, but abs can really do the trick. Plus it makes you look buff!

Steps

  1. Try the bicycle workout. This can really help you get abs, fast. Lie on your back (with your back all the way on the floor), lift your legs up, and move them as if you are peddling a bicycle. Put your hands behind your head, and every time you move one of your legs toward your face, touch it with your elbow. (So when your left leg comes toward you, touch it with your rigd/or get a flatter stomach. Training hours are usually for two hours and most swim teams have practice five days a week at least.
  2. Do cardio as much as possible. Set aside at least one day a week to run a mile. Playing games like tag and hide and go seek outside can even burn calories. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water!
  3. Most importantly, watch what you eat! Eat plenty of protein to build those ab muscles. Avoid sugar altogether and reduce your caloric intake.
  4. Eat small portions of food in regular intervals (Frequency: 5-7 times a day)
  5. Do an ab work out for about 30 minutes 2 times a day
  6. Lift your weight. Take two chairs of equal height, and rest your elbows on them, then pick your legs up off the floor in an up down position.

Tips

  • Hydration is very important! Drink about eight glasses of water everyday and avoid sugary "sports" drinks.
  • Starvation diets starve the muscle when instead, you should be feeding the muscle. Your body must get energy from somewhere, and you will lose your muscle that you are trying to build.
  • Remember that you can build up all the abs you want. The problem is you won't be able to see it under a layer of fat. Cardio helps a lot with losing weight, whereas the actual ab workout tones and strenghtens.

Warnings

  • Swim with a buddy or experienced swimmer if you are new to long-distance swimming and the exhaustion that can occur.
  • Beware of sunburns while swimming and running; skin cancer can be a risk, so always wear sunscreen!

Exercise for Teens
If you're a teenager, you may be confused about how to exercise to get stronger, stay healthy or, for some, lose or gain weight. The good news is, there's no right way to workout and no perfect exercise that you have to do to be fit. While that's true, it helps to learn about the different ways you can exercise so you can have fun, reach your goals and avoid injuring yourself.

Exercise Do's
http://4.bp.blogspot.com/_XmYwA_GdPeo/TSD4tSS_6xI/AAAAAAAANso/njsqV6Qe0GM/s640/pet7.jpgThe great thing about exercise for teens is that just about any activity that gets you moving will work. You should try to get vigorous exercise in for about an hour a day at least 3 days a week and regular, more moderate activity during the rest of the week. Below are the different types of activity to include each week:

  • Vigorous Aerobic Exercise. This includes sports like football, tennis, soccer, volleyball, basketball, etc. It also includes brisk walking, running, cycling, swimming or chasing an annoying sibling. Always make sure you're wearing the proper protective gear whatever activity you choose and, as mentioned previously, try for this level of activity at least 3 times a week.
  • Muscle-Strengthening. This type of training helps you build muscular strength and endurance. It can involve unstructured activities like using playground equipment or climbing trees. It can also include structured strength workouts with exercises like squats, pushups or crunches using weights, machines, or your own body weight. Always work with an adult, coach, trainer or other expert before you start lifting weights to make sure you know the right exercises to do and how to do them correctly. You may already lift weights if you're playing a sport but, if not, you can add this type of activity 2 to 3 days a week, with at least a day of rest in between. Learn more about strength training for kids teens.
  • Regular Activity. Aside from participating in a sport or other activities like running or riding your bike, you should also include regular activity into your day, which means limiting how much time you sit at the computer or video game. This can include active games (like Wii or Dance Dance Revolution), taking walks, wrestling with your friends or tossing a ball in the backyard. This is something you can do every day, especially on the days you aren't doing harder, more structured workouts.

Exercise Don'ts

  • Power lifting. This type of training involves explosive lifting, often focusing on how much you can lift at one time. This type of training isn't recommended for teens because it's difficult to use good form and the body may be stressed too abruptly, causing injury.
  • Excessive exercise. Exercising too much can also lead to injuries, overtraining and, for girls, a change in menstrual cycles that could lead to bone loss. It's sometimes hard to know how much is too much, since everyone can tolerate a different amount of exercise. However, exercising several times a day or for several hours is probably too much on anyone. Following the guidelines and exercising about an hour a day is a good place to start.
  • Expect unrealistic results. While it's fine to have goals to improve your body, we can't always control what we can change. If you want bigger muscles, that's something that happens after puberty, although you can always build strength at any age. If you want to lose weight, exercise and a healthy diet are key, but don't expect dramatic weight loss overnight. Permanent, safe weight loss is a slow process and trying to speed it up with unhealthy diets or excessive exercise often backfires.

Tips for Getting More Exercise
http://www.nypost.com/rw/nypost/2010/07/28/entertainment/photos_stories/joan_holloway--300x450.jpgIf you're into sports, you probably have practice, games and other activities to keep you busy. If not, you may have to be creative about exercise, especially if you haven't had a chance to practice different activities to find what you like and what you're good at. Some ideas:

  • Walk, bike or skate to and from school, if that's an option
  • Ask your parents if you can go to the gym with them or if there's a local community center where you can exercise
  • Check your cable network to see if you have Exercise TV, a channel that offers free workouts any time you like
  • If you hang out at the mall or local shopping center, walk around rather than staying in one spot or eating junk at the food court
  • Create a new routine where you walk, inline skate or run every day when you get home from school or before dinner. If you don't want to exercise outside by yourself, ask your friends or a family member to go with you or use an exercise video in your own bedroom
  • Do some chores. Raking leaves or sweeping the driveway can actually burn calories while making your parents happy
  • Take the dog for a long walk

What ideas can you come up with? Write down things you think you'll enjoy and make a commitment to do them on a regular basis. If you don't know where to start, talk to your friends, family or someone you trust about what you can do. Remember that any activity that gets you moving will work, so start with something you like and focus on having fun.

 

Exercise for Teens
If you're a teenager, you may be confused about how to exercise to get stronger, stay healthy or, for some, lose or gain weight. The good news is, there's no right way to workout and no perfect exercise that you have to do to be fit. While that's true, it helps to learn about the different ways you can exercise so you can have fun, reach your goals and avoid injuring yourself.

Exercise Do's
The great thing about exercise for teens is that just about any activity that gets you moving will work. You should try to get vigorous exercise in for about an hour a day at least 3 days a week and regular, more moderate activity during the rest of the week. Below are the different types of activity to include each week:

  • Vigorous Aerobic Exercise. This includes sports like football, tennis, soccer, volleyball, basketball, etc. It also includes brisk walking, running, cycling, swimming or chasing an annoying sibling. Always make sure you're wearing the proper protective gear whatever activity you choose and, as mentioned previously, try for this level of activity at least 3 times a week.
  • Muscle-Strengthening. This type of training helps you build muscular strength and endurance. It can involve unstructured activities like using playground equipment or climbing trees. It can also include structured strength workouts with exercises like squats, pushups or crunches using weights, machines, or your own body weight. Always work with an adult, coach, trainer or other expert before you start lifting weights to make sure you know the right exercises to do and how to do them correctly. You may already lift weights if you're playing a sport but, if not, you can add this type of activity 2 to 3 days a week, with at least a day of rest in between. Learn more about strength training for kids teens.
  • Regular Activity. Aside from participating in a sport or other activities like running or riding your bike, you should also include regular activity into your day, which means limiting how much time you sit at the computer or video game. This can include active games (like Wii or Dance Dance Revolution), taking walks, wrestling with your friends or tossing a ball in the backyard. This is something you can do every day, especially on the days you aren't doing harder, more structured workouts.

Exercise Don'ts

  • Power lifting. This type of training involves explosive lifting, often focusing on how much you can lift at one time. This type of training isn't recommended for teens because it's difficult to use good form and the body may be stressed too abruptly, causing injury.
  • Excessive exercise. Exercising too much can also lead to injuries, overtraining and, for girls, a change in menstrual cycles that could lead to bone loss. It's sometimes hard to know how much is too much, since everyone can tolerate a different amount of exercise. However, exercising several times a day or for several hours is probably too much on anyone. Following the guidelines and exercising about an hour a day is a good place to start.
  • Expect unrealistic results. While it's fine to have goals to improve your body, we can't always control what we can change. If you want bigger muscles, that's something that happens after puberty, although you can always build strength at any age. If you want to lose weight, exercise and a healthy diet are key, but don't expect dramatic weight loss overnight. Permanent, safe weight loss is a slow process and trying to speed it up with unhealthy diets or excessive exercise often backfires.

Tips for Getting More Exercise
If you're into sports, you probably have practice, games and other activities to keep you busy. If not, you may have to be creative about exercise, especially if you haven't had a chance to practice different activities to find what you like and what you're good at. Some ideas:

  • Walk, bike or skate to and from school, if that's an option
  • Ask your parents if you can go to the gym with them or if there's a local community center where you can exercise
  • Check your cable network to see if you have Exercise TV, a channel that offers free workouts any time you like
  • If you hang out at the mall or local shopping center, walk around rather than staying in one spot or eating junk at the food court
  • Create a new routine where you walk, inline skate or run every day when you get home from school or before dinner. If you don't want to exercise outside by yourself, ask your friends or a family member to go with you or use an exercise video in your own bedroom
  • Do some chores. Raking leaves or sweeping the driveway can actually burn calories while making your parents happy
  • Take the dog for a long walk

What ideas can you come up with? Write down things you think you'll enjoy and make a commitment to do them on a regular basis. If you don't know where to start, talk to your friends, family or someone you trust about what you can do. Remember that any activity that gets you moving will work, so start with something you like and focus on having fun.

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