Kung Fu Abs Workout

"Freddie" is a Kung Fu expert in Chicago, Illinois. (If you were hoping he was a personal trainer in Toronto, I am sorry to disappoint you.) The video below is a series of ab exercises that he recommends to his martial arts students.

The goal of his exercises isn't so worried about developing "six pack abs" and are more concerned about giving the abs a complete workout from different positions so that the body can be properly conditioned to perform martial arts.

It is true that many martial artists have the kind of abs that other men only dream of having, but that isn't their primary goal. It is really just a bonus side effect.

We should note however that if you are overweight that to get to that point however you first need to do lots of cardio so you can lose your extra belly fat.

Ab exercises are really more about toning the muscles. Ab exercises don't burn that many calories because people only do them for short periods of time.



Same goes with weightlifting - it doesn't burn a lot of calories because most people don't have the energy or stamina to weight lift constantly for an hour without a break. It is a myth that weightlifting burns a lot of calories because the stats on various websites giving caloric estimates that don't specify how many reps, how much weights, how much break time, how quickly/slowly is the person performing repetitions. There are too many unknown variables.

Both amateurs and professionals take breaks in-between exercises such as weightlifting. Ab exercises are, basically, a body weight exercise in the same way that chin ups and push ups are also body weight exercises. So don't expect to lose weight by doing ab exercises. Quite the opposite, you will probably gain muscle weight within the first couple of days of performing ab exercises.

If your goal is to lose weight and eventually get six pack abs then you first need to focus on some cardio activities such as running, jogging, swimming, cycling, or even just walking. As you progress you can also add activities like yoga, boxing, martial arts for fun. Then as you near your goal you can start doing more ab exercises.

Understanding the Glycemic Index

You've probably never heard of the Glycemic Index. Well, now you have! The glycemic index is a relatively easy to understand rating system for ranking carbohydrate based foods.

A low rating on the glycemic index means that the food does not spike blood glucose and insulin levels quickly within the body.

Now you might wonder why that is important.

Foods that raise blood sugar levels quickly increase the chance of developing diabetes and heart disease but they also contribute heavily to weight gain. High GI carbohydrates are typically foods that don't keep you full for very long, like white bread and junk food, and instead you gorge yourself on half a loaf of bread or an entire bag of potato chips because you still feel hungry.



LOW GI FOODS

Breakfast Cereal All-bran Oat bran Rolled Oats Special K Natural Muesli Porridge Staples Wheat Pasta Shapes New Potatoes Meat Ravioli Spaghetti Tortellini (Cheese) Egg Fettuccini Brown Rice Buckwheat White long grain rice Pearled Barley Yam Sweet Potatoes Instant Noodles Wheat tortilla Dairy Whole milk Skimmed milk Chocolate milk Sweetened yoghurt Artificially Sweetened Yoghurt Custard Soy Milk

Bread Soya and Linseed Wholegrain Pumpernickel Heavy Mixed Grain Whole Wheat Sourdough Rye Sourdough Wheat Snacks & Sweet Foods Slim-Fast meal replacement Snickers Bar (high fat) Nut & Seed Muesli Bar Sponge Cake Nutella Milk Chocolate Hummus Peanuts Walnuts Cashew Nuts Nuts and Raisins Jam Corn Chips Oatmeal Crackers Legumes (Beans) Kidney Beans (canned) Butter Beans Chick Peas Haricot/Navy Beans Lentils, Red Lentils, Green Pinto Beans Blackeyed Beans Yellow Split Peas

Vegetables Frozen Green Peas Frozen Sweet Corn Raw Carrots Boiled Carrots Eggplant/Aubergine Broccoli Cauliflower Cabbage Mushrooms Tomatoes Chillies Lettuce Green Beans Red Peppers Onions Fruits Cherries Plums Grapefruit Peaches Peach, canned in natural juice Apples Pears Dried Apricots Grapes Kiwi Fruit Oranges Strawberries Prunes

MEDIUM GI FOODS

Breakfast Cereal Bran Buds Mini Wheats Nutrigrain Shredded Wheat Porridge Oats Special K Fruits Mango Sultanas Bananas Raisins Papaya Figs Pineapple

Bread Croissant Hamburger bun Pita, white Wholemeal Rye Staples Basmati Rice Couscous Cornmeal Taco Shells Gnocchi Canned Potatoes Chinese (Rice) Vermicelli Baked Potatoes Wild Rice

Vegetables Beetroot Snacks & Sweet Foods Ryvita Digestives Blueberry muffin Honey Legumes (Beans) Beans in Tomato Sauce Dairy Icecream

HIGH GI FOODS

Breakfast Cereal Cornflakes Sultana Bran Branflakes Coco Pops Puffed Wheat Oats in Honey Bake Team Total Cheerios Rice Krispies Weetabix Fruits Watermelon Dates

Bread White Bagel French Baguette Snacks & Sweet Foods Pretzels Water Crackers Rice cakes Puffed Crispbread Donuts Scones Maple flavoured syrup

Vegetables Pumkin Parsnips Staples Instant White Rice Glutinous Rice Short Grain White Rice Tapioca Fresh Mashed Potatoes French Fries Instant Mashed Potatoes

The glycemic index food chart above is a guide of which foods have a low, medium or high GI rating. By choosing healthier foods off of this list, it creates a very simple way to improve your nutrition without having to do a lot research/buying diet books/learning to count calories, etc.

The Glycemic Index is not just for weight loss. Regular exercise enthusiasts and athletes benefit from choosing low GI food. Low GI food before exercise maintains blood sugar concentration and increases the rate of stored fat being used for energy (fat oxidation). Low GI foods before exercise have been shown to increase endurance.

Stairs and Steps - Frugal Exercising

Using your steps or stairs at home or near your workplace in Toronto can give you a fantastic cardio and/or strength workout. By adding the stairs into your daily regimen, and by performing step exercises you will strengthen your legs and butt muscles, while using core stabilizing muscles for balance - thus giving you an almost full body workout which make you buttocks and legs look fantastic if you do these exercises regularly for a year.

And the best part is it will help build endurance so you don't get tired so easily while climbing stairs in the future.

And the bonus is that its very frugal. No equipment needed. And you don't need a personal trainer to tell you what to do. I've provided everything here.

Stairs Exercises Instructions

#1. Go slowly. Rushing or running up the stairs will more likely cause you to trip and hurt yourself. Possibly even result in falling down the stairs.

#2. If you are a beginner and don't normally take the stairs start out with no weight. Intermediate to advanced can use dumbbells, soup cans, or even tote bags filled with books.

#3. Start by standing at the bottom of the staircase and placing one foot on the bottom step.

#4. Step up each leg one at a time by placing all of the weight on your heel and by keeping your hamstrings, quadriceps and glutes strong while driving up through the foot until both feet are on the same step. Perform one set of 10 to 15 reps on the first foot and then switch sides, doing the other foot first.

Ideas for More Variety

#1. Alternate feet.

#2. Side Step. Turn sideways and step up the stairs facing sideways. Try adding a lateral raise while lifting the free leg out to the side.

#3. Reverse step up. Start by standing on the bottom step. Step off the stair with one foot. This will bend the knee of the leg remaining on the step. Straighten the leg to bring the foot back up to the step.

#4. Stairs can also be used for uneven squats (one foot on, one foot off) and lunges, by placing one foot on the step. The back foot on the step will make lunges much more challenging.

#5. Do Cardio and Weight Lifting Intervals. Time yourself for 2 minutes and try cardio intervals on your stairs in between weight lifting sets. Remember to wear running shoes and don't go too fast or else you will risk falling.

Yoga Class Etiquette 101

Practicing yoga is more than an exercise. Its meant relax the mind and bring peace to the body. Sadly not everyone knows about a number of often unspoken etiquette rules. There are many yoga instructors, many personal trainers and many yoga studios in Toronto. But sadly very few talk about etiquette for yoga or other exercise activities.

For many people their yoga practice is more than exercise. It is their whole mind and body well-being lifestyle. The studio is their sacred place, a place of quiet and relaxation. Here are a few tips on courtesy to avoid making a yoga studio faux pas:

#1. No Talking in the Studio

If you practice yoga with your friends, keep the pre and post catching up in the lobby. Some studio change rooms even discourage discussion because some people feel uncomfortable with talking while they are half-naked and changing their clothes.

#2. Bring a Yoga Mat Bag without a Zipper or Velcro

Walking into the yoga studio to set up and causing a loud ZIPPING NOISE is just as disruptive as talking! A bag with strings, a carrying strap or even a fabric sleeve is preferable.

#3. Give Others Plenty of Space

Personal space is important to people practicing yoga. In a crowded studio be sure to move your mat over as comfortably as possible to make room for other students. Don't hog space if the space is limited.

#4. Help put Straps and Blocks back

If you borrow equipment such as straps and blocks, be sure to put anything back as you originally found it. Don't expect the studio staff to clean up after you! If you rent a mat, disinfect and hang to dry.

#5. Don't Stare at Other People

Think of it like being on the TTC subway. Don't stare at the other passengers, or in this case, yoga practitioners.

#6. If you are new, head to the back

From the back you can see more experienced students and learn from them, without staring at them too much. If you are a new student and practice in the front, not only are you likely taking the spot that advanced students need to check form, but the students behind you may follow your lead without realizing you are an inexperienced yoga newb!

#7. Try to Arrive Early

Lateness and disrupting a class currently in session is a big no-no. You should also avoid leaving early and disrupting the class by quitting early and making noise as you leave.

#8. Turn your Cellphone OFF!

Easy. Press a button, turn off your cellphone. Its like being in a movie theatre. Avoid any unnecessary noises.

How to Stop on Ice Skates

You can't really learn how to skate by reading, but the instructions below should help teach you how to stop on ice skates the next time you go skating. Remember, practice makes perfect. While not easy, once you learn how to pull it off you will never forget.

Method #1. Make an upside down V by pointing / angling your skates together. This will cause you to slow gradually to a stop. This is sometimes known as a "V Stop".

Method #2. While skating forward at a medium or slow speed bend your knees a bit like you're going to sit down. Keep your knees about shoulder width apart. Then turn sideways about 60 to 90 degrees from the direction that you were going before and the action of changing direction will cause your skates to drag on the ice and slow you down. While doing this you will also lean away from the direction you were going. This is sometimes referred to as a Side Stop or Snow Plow.

Practice both of these methods of stopping while ice skating and with time you will be able to stop easily.

Once you have mastered both methods 1 and 2 you can attempt to learn more difficult methods of stopping - such as spinning 180 or even 360 degrees - but don't expect to do that if you can barely skate in the first place.

For private ice skating lessons in Toronto you know who to call!