2010 New Years' Resolution

This really happened to me.

My home office PC had an automated backup program running that saved my data to a USB connected external hard drive.  I figured everything was A-OK and there was nothing to worry about.  In truth, I hadn't been careful enoough in selecting software that reported via email/popup/siren/flashinglights when something went wrong.

The external drive failed and I didn't notice.  A couple of months later the local electrical utility company was doing some work about 2 miles from me.  A truck backed into a pole holding a transformer... knocking out power in the area... and breaking my main hard drive in my PC.  The one I thought was safely copying data to the external drive.

Emails, bookmarks, software, data, music files, photos, work, play, family tree data, contracts, etc, etc -- all gone.

Oops!

$1,500 later I had my data recovered to a new boot drive.

I also learned two things:

1. Be careful about selecting my backup software
2. Check to make sure it is running

A couple of months later I read about an online backup solution.  Secure, automatic, remote, reliable, simple to set up and affordable.  In fact, you can back up 2 GB of data at no cost if you want to try it out.  When you need your data it is right there on the Internet.  You can even restore using just a browser!

All of my valuable emails, pictures, scanned images & documents, genealogy databases and reports were gone... without warning.  And it cost me a bundle of $ and some frayed nerves before I got lucky enoough to get them recovered.  I don't want to do it again.

For 2010... promise yourself to visit http://ping.fm/C0f0Y and when you forget about making backups you can sleep peacefully knowing your computer is looking after things for you. It will be a resolution that is easy to keep!


Happy New Year!

P.S. Did I ever tell you the one about the stolen laptop?  I'll save that for next year!

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Care our heart for better living

Our heart play important part in our life, so we need to care our heart. The heart weights about 350 to 450 grams in an average adult.
It pumps about 80 cc of blood per heart beat. At average heart beat of 70 per minute, in a day, the heart would have pumped 8 thousand liters [...] http://bit.ly/6zDlXZ

Diabetes Management Depends On Healthty Life

There is presently no cure for diabetes but you can live a healthy life by following a life-long self-care plan. Diabetes management depends largely on satisfactory blood glucose control. The diabetes self-care plan is all about achieving and maintaining good control of your diabetes while continuing to live as normal a life as possible.
Studies of [...] http://bit.ly/65OZVz

Latest H1N1 News - Several Pets Down With H1N1

Latest H1N1 news from LOS ANGELES. A handful of pets have been sickened with pandemic flu H1N1 in recent weeks, but here are doctors’ orders: Wash your hands and don’t panic.
The virus has been diagnosed in only a few cats and ferrets since it emerged in April.
Veterinarians say they don’t know if that is because [...] http://bit.ly/7ju1YC

Are You Facing Difficulty Conceiving

Majority of couples conceive without difficulty or undue delay. However one in six to seven couples may experience problems and this is generally termed medically as ?Subfertility?. The definition basically means difficulty conceiving despite having regular unprotected sexual intercourse for two year. However treatment is usually commenced after one year of subfertility. This does not [...] http://bit.ly/5kkRXc

Marlise Karlin Offers Practical Tips for Releasing Holiday Stress

Today's guest article is from Marlise Karlin, a person who teaches people to reboot their lives through The Simplicity of Stillness®. I know you will find her holiday stress tips helpful.

Marlise Karlin (www.marlisekarlin.com), a person just like you and me who teaches people to reboot their lives through The Simplicity of Stillness®, offers practical and achievable tips to release stress and added pressure during the holiday season. Millions of Americas are already drained financially, emotionally, and physically as a result of their existing daily responsibilities and challenges, and the approaching holidays only increases anxiety and frustration.

A recent American Psychological Association “Stress in America” survey reports that seven in ten Americans say that money is a significant source of stress (71 percent), with similarly high percentages reporting stress resulting from work (69 percent) and the economy (63 percent). More than half of adults (55 percent) also cited family responsibilities as a significant source of stress in their lives.

Marlise Karlin offers healthy alternatives to releasing stress with the following tips:

1. Express: Become aware of why you are stressed and speak about what’s not working – try pacing in your living room – until you’ve said everything you needed to say. Really shout it out in a ‘I’m MAD AS HELL” kind of way. Soon, you will feel a shift in your disposition.

2. Write: If you haven’t formulated what the upset is, or have a hard time expressing yourself, then get out a pen or sit in front of your computer – and just write. You will be amazed at what pours out and how quickly you will feel the stress dissolve.

3. Reboot with The 3 Breath Awareness®: Take 3 DEEP breaths, each one focused on releasing any tension in your body – and connecting to that tranquil place of Stillness within. Envision the silent power of a mountain or the calming blue waters of a tranquil Sea. With each breath feel that infinite peace expanding.

4. Get Going: Change locations, move away from your desk or your present environment. Take a walk, a drive, or even go shopping. Get a different perspective – feel the mind relaxing as you get involved in other activities.

5. Smile & Laugh: We get so distracted; sometimes we need to remind ourselves to smile. Have a heart-to-heart or light-hearted conversation with friends, or even complete strangers, as it can change our state of mind so quickly. Talk with the sales person or the woman waiting in line. Watch your worries fade.

6. Gift Yourself: Buy something just for you. You have discovered how to shift you stress and share your happiness with others. You deserve a treat.

-----

Marlise Karlin is a person just like you and me who teaches people how to reboot their lives through The Simplicity of Stillness®. After a series of profound experiences shifted her perception of life, Marlise developed The Simplicity of Stillness, simple methods for people everywhere to reboot themselves so the journey of life can be more enjoyable.

Countless people from every culture around the world have attended Marlise’s Programs and are attesting to the extraordinary benefits that her Stillness Sessions® have brought to their lives, from experiencing a sense of peace rarely felt, to finding balance and wellbeing, from releasing years of road blocks, to discovering what they really want out of life and how to create it.

Marlise’s authentic personality allows her to connect with people at a real level to bring balance to their lives through The Simplicity of Stillness. Identified by SheKnows.com as an inner-peace expert, Marlise Karlin is also an ongoing contributor to The Huffington Post and Malika Chopra’s Intent.com Wellness blog.

For more information about Marlise and her Practices, please visit www.thepractices.com

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Start to Quit Smoking today With Best Quit Smoking Tips

When you start to quit smoking today, you’ll still have urges for a cigarette. Remember, your urge will last for just a few minutes and you will be able to get it over. You may refer to the following quit smoking tips when you have an urge to smoke:
Delay
Whenever you want a cigarette, wait! Slow [...] http://bit.ly/8KOdMV

Tricks to Stop Eating Junkfood

Virtually every person that has ever started on a diet has looked for tricks to stop eating junkfood. The junkfood is different with each person. Sometimes it is cookies and sometimes it is cake. It might be soft drinks or candy. Regardless, junk food is an absolute disaster to our diets [...] http://bit.ly/8oQYLX

Flea Bites on Humans - Treatment and Identification

Fleas are one of the most irritating things to deal with on the planet. They are so tiny that they are difficult to see, and they seem to multiply so fast you seem to have no chance to eradicate them. What is really bad is when those fleas begin biting humans as well [...] http://bit.ly/8QQDRs

What is insomnia

Insomnia means difficulty in fallen asleep, waking up too early, or waking intermittently, resulting in insufficient sleep. Occasional insomnia will not have a great effect on your physical health. However, if insomnia lasts for an extended period of time, it can cause reduction of creativity, slowing of responses, loss of memory, and inability to perform [...] http://bit.ly/5s5oZ6

Best Month to Conceive for a Comfortable Pregnancy

Trying to figure out the best month to conceive a baby is one of the more challenging aspects for a couple planning a pregnancy. The mother to be does not want to be in her final stages of pregnancy during the heat of summer, but they do not want to worry with potential winter [...] http://bit.ly/8UyOWx

Indian Almond and Folk Medicine

Scientific classification

Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Order: Myrtales
Family: Combretaceae
Genus: Terminalia
Species: Terminalia catappa


What is Indian almond?
The Indian almond is not closely related to the true almond; it is a large tropical tree of the Leadwood family (the true almond belongs to the family Rosaceae). The Indian almond tree is native to tropical Asia and northern Asia but [...] http://bit.ly/4shNfX

What is Pap smear test ?

A Pap smear test is a screening test to check for changes in the cells of your cervix which may develop into cancer later. It is a simple procedure where cells are collected from your cervix and sent to a laboratory for analysis. The test takes only a few minutes and can be done by [...] http://bit.ly/8UHArX

The Secret of Youth – 5 Ways to Keep Looking Young

I want to welcome today's guest author, Jessica Martin. Jessica has written a helpful article, reminding (or teaching) us of five healthy ways we can keep our youthful good looks. Enjoy!

If any of us knew what it took to stay young forever, we could bottle the formula and make millions off it. As human beings, we are bound to grow old and show signs of it, no matter how badly we wish to retain our youth. It’s a natural process of life, and some of us are more upset than others at losing our beauty and youthfulness that we try every trick in the book to stay young. You may try surgeries that alter the way you look, creams and lotions, and pills and concoctions that claim to miraculously decrease your age and have you feeling like a twenty-year-old, but none of them work as well as the below methods that keep you looking and feeling young in a healthy way even as you age gracefully:

• Nourishing food: When you include more fruits, vegetables and other natural foods in your diet, your skin glows with good health and you retain a youthful look. Eat more proteins and carbohydrates that take longer to digest and reduce the amount of fat in your diet. Avoid eating processed foods that contain lots of sugar because they make your complexion pasty and give you an unhealthy look. Also avoid smoking and drinking if you want to avoid bags under your eyes and feeling out of breath and unfit even though you’re not yet 30.
• Regular exercise: Besides keeping you fit and glowing with health, regular exercise helps keep your weight down. When you’re overweight or obese, you look older than you are really are. When you exercise, you feel better mentally and physically, the sweat helps flush all the toxins out of your body, and you keep ill-health and disease at bay, all of which help boost the youth factor.
• A positive frame of mind: When you’re happy, satisfied with life and adopt a positive attitude, you avoid letting stress and tension ruin your health and making you look and feel older than you really are. Stress makes you lose your hair and gives you an unhealthy complexion; it also prone to illness and weight gain, all of which contribute to giving you an appearance that is older than your real age. So stay positive and take each day as it comes instead of worrying over what tomorrow might bring.
• Good hygiene and personal habits: When you groom yourself well and wear clothes that are trendy and that suit your complexion and physique, you look and feel good. Fill your wardrobe with colors and sizes that are flattering and keep your appointment at the salon every fortnight or so to keep your skin clear, your nails trimmed and buffed, and your hair well maintained. When you care about how you look, you feel younger at heart.
• Sleep and water: All of us need at least 6 hours of sleep every night to refresh our bodies and minds and rejuvenate ourselves for the next day. When we go without sleep and our bodies are deprived, we lose our health and begin to look haggard as our sleep deficit mounts. Also, drink water instead of tea, coffee, sodas or aerated drinks that have sugar in them. Water is pure and helps you keep your skin healthy and clear to give you that glow that makes you look and feel young.
  

By-line:
Jessica Martin has contributed this guest post, she writes on the topic of x-ray tech schools . She welcomes your comments at her email address: martin.jess84@gmail.com

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Antiviral Drugs For Influenza Viruses

Antiviral drugs are prescription medicines (pills, liquid or an inhaler) with activity against influenza viruses. These medications must be prescribed by a health care professional. Influenza antiviral drugs only work against influenza viruses — they will not help treat or prevent symptoms caused by infection from other viruses that can cause symptoms similar to the [...] http://bit.ly/5cYXf8

Signs and Symptoms of a Panic Attack

Panic attacks are one of the most debilitating medical problems on the planet. One of the reasons for this is because they are nearly impossible to fix quickly. The majority of people that experience panic attacks will suffer with them at least occasionally throughout their lives. There are some wonderful treatments that [...] http://bit.ly/5tcz8I

Tips To Prevent Acne

Acne is parennial problem with teenagers, but it has been known to plague adults too. What is it that causes these unwelcome skin eruptions? Stress, oily food, hormanal changes and pollutants in the environment will aggravate our skin unnecessarily.
When our skin is exposed to these aggressors, our oily glands go into overdrive to produce too [...] http://bit.ly/07n0mS8

How to Break Caffeine Addiction

Caffeine is one of the most commonly overlooked addictions in the world. Most people do not think twice about how many cups of coffee they drink, or how much caffeine they consume on a daily basis. Caffeine has the potential to cause your entire life to turn upside down if you are not [...] http://bit.ly/5JdFL1

Bee Swarming and Stings - Treating and Concerns

The average person will never come across a bee swarm, much less be stung by hundreds of bees at once. Because of this comfort level among the majority of humans, we often take the danger for granted. Bees can be extremely dangerous in swarms and one wrong step can set them off.


The real danger [...] http://bit.ly/4jfXHI

Symptoms of Parkinson’s Disease

Parkinson’s disease is one of the most trying and disabling diseases on the planet. One thing that makes Parkinson’s disease so difficult is that the symptoms are so widespread and different from patient to patient. There are two major types of Parkinson’s disease symptoms – motor symptoms and non-motor symptoms.

Motor symptoms

Motor symptoms are [...] http://bit.ly/3lxmMp

Frost Bite Symptoms and Treatment

Frostbite is one of the most serious winter problems when it comes to exposure. It is caused by prolonged exposure to wind, cold and even moisture when it is snowing or raining in cold weather. Frostbite is basically when the skin or underlying tissues freeze over. It is a medical emergency of [...] http://bit.ly/46PNzK

What is acne pimples ?

Acne is what we commonly refer to as acne pimples. Acne is a skin condition characterized by Whiteheads and or blackheads (mild acne). Pimples together with whiteheads and/or blackheads (moderate acne). Deep, inflamed painful swellings under the skin together with papules and pustules (severe acne) .
What causes acne?
Acne occurs when:
*A hair follicle is clogged by [...] http://bit.ly/3Z2plW

How to Deal With Stress Naturally

Dealing with stress is something that all of us have to do at some point in our lives. For some, stress is a daily problem that takes over their lives. Still others experience stress here and there. Regardless of how much stress you have in your life, there are some natural ways [...] http://bit.ly/2KzEEU

Who Needs Calcium Supplements?

This special guest article is by Adrienne Carlson of Pharmacy Technician Certification. Adrienne brings a passion for producing reliable and informative pieces, while also exploring the latest in technology and resources. Enjoy the article!

Who Needs Calcium Supplements?

It’s one of the most important minerals that our body needs, because the strength of our bones and nails depend on it. Calcium is found in various food sources, most significantly in milk and other dairy products, salmon and tofu. Some of us need much more of this mineral than others, and this is why we need supplements to meet our daily requirement. In general, the recommended daily allowance (RDA) for adults and teenagers is between 800 and 1200 mg, for children between the ages of four and ten is 800 mg, and for newborns and kids under the age of three, the RDA is between 400 and 800 mg. Calcium supplements are generally needed by:

• People who are allergic to dairy products: When you’re allergic to the proteins found in milk and other dairy products, you do not get your required dose of calcium. This calls for supplements so that your bones do not become brittle and prone to injuries and fractures.

• People who are vegans: When you don’t eat dairy or meat products voluntarily because you believe in not harming animals for your food, you lose out on the goodness that milk and fish have to offer. More importantly, you don’t get your daily requirement of calcium and have to depend on substitutes like orange juice, cereals that are fortified with calcium, tofu, and supplements.

• People who have lactose intolerance: When you have lactose intolerance, your digestive system does not have the required enzymes to process the sugar in milk. You could either take supplements or try yoghurt as a substitute. Since there is no sugar in yoghurt, you’re safe from digestive problems.

• Pregnant women and nursing mothers: When you’re pregnant or breastfeeding, you require more calcium than normal because you are eating for two. Your RDA is about 1200 to 1500 mg. This means you must drink more milk or take supplements to meet your daily requirement.

• Women who have stopped menstruating: When you cross the age of 40 or 50, you stop menstruating. This decreases the production of the hormones estrogen and progesterone in your body, and your bones become weaker and more brittle leaving you prone to osteoporosis and other ailments. Calcium supplements protect you from aches and pains in your joints and unnecessary fractures.

People who already have high levels of calcium in their body are prone to kidney stones and other complications if they take supplements because their bodies cannot process the extra amount.


Author By-line:
This guest article was written by Adrienne Carlson, who regularly writes on the topic of pharmacy technician certification. Adrienne welcomes your comments and questions at her email address: adrienne.carlson83@yahoo.com

Premium Calcium Supplements
(search: calcium)

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Supporting Fibromyalgia Patients Through Loved Ones

Fibromyalgia is one of the most frustrating conditions on the planet. Because fibromyalgia is often looked at as a condition that is unexplainable, it is almost universally misunderstood by the loved ones of a sufferer. Every day more and more discoveries are being made about this devastating condition. What is for certain [...] http://bit.ly/4lAZoO

The Top 10 Health Benefits of Kissing

Health Benefits of Kissing have been documented in medical studies offering amazing advantages for a long and healthy life. Below is the Top 10 Health Benefits of Kissing.
1.Those who kiss their partner goodbye each morning live five years longer than those who don’t.
2.Kissing is great for self-esteem. It makes you feel appreciated and helps your [...] http://bit.ly/14EFUu

Maybelline Pulse Perfection Vibrating Mascara

Review: Maybelline Pulse Perfection Vibrating Mascara

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A new mascara with a vibrating applicator!

When I first read about the Pulse Perfection Mascara by Maybelline, the world’s first vibrating mascara (surely a rare fair marketing claim?), I feared for my retinas. Was this product simply the latest design in an exhausted product sector, relying on its unique gimmick to shift units? Or would it actually result in perfect, enviable ‘born with it’ looking lashes?

The first thing I noticed was that it was smaller than expected. I had presumed that it would have been packing a Duracell and therefore double in length - perhaps I was just hopeful so that it might have an alternative use if not flattering for my lashes! (OK, compulsory vibrator-related joke done). In fact it looks the same as any mascara, with the battery located neatly in one end, easily operable by gently squeezing the wand tip between your fingers.

The theory behind it is that the horizontal vibration of the wand coats lashes evenly, making them glossy and reaching their full extension potential. So, does it work?

article continued

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Once you get over the strange notion of putting a vibrating wand near your eye, the action is really the same as a standard mascara. The head is one of those plastic numbers with short sparse bristles which allows for good separation but not necessarily adding fullness. My lashes appeared well covered with the product and were well defined. Compared to my non made-up lashes the Pulse Perfection Mascara appeared to widen my eye shape and brighten in colour due to the deep black colour of the make up. It also stayed in place all day with no signs of flaking, smudging or a need to add more.

What’s not so good about it? I prefer my lashes to look thicker when I use mascara and I don’t think this product is really designed to add that width. It does lengthen your lashes, but after a couple of coats they were looking a tad clogged, resulting in a heavy feeling. I also felt as if I wasn’t quite in control of the speed of application and ended up with a finishing stroke or two without the vibration.

At £14.99 (RRP) this is roughly 40% more expensive than other mascaras from the Maybelline range - just a few more pounds and you’re in Yves Saint Laurent false lash mascara territory. I can’t help but feel that you’re paying for the short lived novelty factor rather than a well developed make up formula. And I do wonder whether it makes applying mascara on a bus any easier...

Low Intensity Workouts VS. High Intensity Workouts

Calories Burned = Fat Burned = Weight Loss
Low Intensity Workout vs. High Intensity Workouts

Let’s solve the debate on low intensity vs. high intensity workouts. There are many conflicting statement about how long and how hard you need to exercise in order to lose weight.

A high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better. High intensity workouts have been proven to increase metabolism and burn more calories. In fact, high intensity burns 9 times more fat per each calorie burn during exercise. The reality is that the activity that expends the greatest amount of total calories will lead to the most amount of fat burned! Best of all, the benefits become evident in a matter of weeks! High intensity exercise it's not for beginners or those with certain health problems.

American College of Sports Medicine Position Stand - The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults, Med. Science. Sports Exercise., Vol. 30, No. 6, pp. 975-991, 1998:

"The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect. The interaction of these factors provide the overload stimulus. In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect. As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. . ."

The reality is that low intensity exercise burns fewer calories. To achieve the same benefits of a high intensity workout, you are going to have to exercise longer. So, if you are going easy with your exercise, your are going to have to exercise longer!

Maximum Heart Rate (MHR or max HR)

Your maximum heart rate is a specific number, the maximum number of contractions per minute that your heart can make or the highest number of times a heart can beat in a minute of exercising, usually expressed as beats per minute.

It is very easy to determine an estimate of your maximum heart rate.

How to determine you Target Heart Rate Zone

MHR = maximum heart rate bpm = beats per minute
30 year-old woman	40 year-old woman	50 year-old woman	60 year-old woman
Find your maximum heart rate (MHR) by subtracting your age from 220.
220 - 30 = 190 MHR	220 - 40 = 180 MHR	220 - 50 = 170 MHR	220 - 60 = 160 MHR
Next multiple (MHR) by 0.60 = lower end of the target heart rate zone.
190 x .60 - 114 bpm	180 x 0.60 = 108 bpm	170 x .60 = 102 bpm	160 x .60 = 96 bpm
Next multiply (MHR) by 0.90 = upper end of the target heart rate zone.
190 x .90 = 171 bpm	180 x 0.90 = 162 bpm	170 x .90 = 153 bpm	160 x .90 = 144 bpm
Target heart rate zone
114 to 171 bpm	108 to 162 bpm	102 to 153 bpm	96 to 144 bpm
The two numbers above represent the target heart rate zone. You should strive to stay between these two numbers during your workout.

NOTE: These formulas apply only to adults. Remember the above example is only an estimate. If you want an adequate test and exercise screening, invest in a Max HR test performed by an Exercise Test Technologist, certified by the ACSM, at a qualified facility.

Low Intensity Workout vs. High Intensity Workouts

Time is definitely an issue when exercising. If you don’t want to spend a lot of time exercising, remember that you can get the more results in a shorter period of time by increasing the intensity of your workout. No more spending hours in the gym!

So start exercising now! The biggest risk in exercise is not starting! Always remember to warm up slowly and to cool down gradually. Push yourself a little harder to reach a new level of fitness. Increase the intensity of your workout and you will immediately find yourself burning more calories in the same amount of time. Burn as many calories as possible when you workout.

Low Intensity Workout vs. High Intensity Workouts Low Intensity Workout: 50% MHR = 7 calories per minute 90% of those calories are burning fat tissue vs. High Intensity Workout: 75% MHR = 14 calories per minute 60% of those calories are burning fat tissue From the above figures, it appears that you burn more fat tissue when working at a lower intensity (90% vs. 60% from fat tissue), but these numbers are misleading. Lets look at them another way: Low Intensity Workout: 90% x 7 calories per minute = 6.30 fat calories burned per minute High Intensity Workout: 60% x 14 calories per minute = 8.40 fat calories burned per minute After you do the math, you can see that you burn a greater amount of fat tissue calories from a high intensity workout than a low intensity workout (8.4 vs. 6.3 calories burned per minute).

The American College of Sports Medicine suggests a workout should expend 300 calories in order to be deemed a fat-loss workout. This is equivalent to about three miles of jogging or power walking, or 30 minutes of stepping.

Now, I’m not saying that low intensity workouts are bad. Low intensity exercises are beneficial for warming up and cooling down, before and after high intensity phases. Low intensity exercises are also good for the elderly, anyone recovering from an illness or injury, someone who is significantly overweight and out of shape, or someone who is just beginning to workout.

An excellent approach to your training is to mix intensities. Sometimes you go easy and long, and other times you go hard and fast.

Important to remember or my Disclaimer - never workout more than you are in shape to do. Higher intensity workouts should be reserved for those who are already physically fit or have at least been exercising regularly for at least a few months.

A 10-Step Guide To Abdominal Workout

People are really possessive about their bodies and love to have flat abs. But it may seem days and sometimes years before you get the abs that you desire. Many people go on doing workouts and yet never achieve the goal that they crave for.

They do crunches with the hope that the fat in the abdominal area will vanish within some days. But research proves otherwise with no results observed for decreasing fat in only a particular area of your body. And fitness sites and magazines only add to this myth by proclaiming that you can have flat abs within a few days only and by performing a few crunches for the abs. In fact, what you need is a guide to abdominal workout so that you can get the required abs and in the correct way. Check the following guide to abdominal workout:

Bicycle exercise - If you want a real six-pack abs, then this exercise is just perfect amongst the guide to abdominal workout. You can do this by lying flat facing the ceiling and lock your fingers behind your head. Bring your left knee in contact with your right elbow. Now do this again with your right knee and left elbow. This will constitute a pedaling motion and should be done about 12-16 times.

Captain`s chair leg raise - The Captain`s chair is a rack with no support for your legs. There are padded arms rests. To do this exercise, balance yourself on the rack first and then raise your knees. Be sure not to arch backwards. You can repeat this for about 12-16 times.

Exercise ball - Rest against the exercise ball with your lower back pressed against it. Try to lift the body off the ball while pulling your ribcage towards the hips. The ball should not roll away. Again straighten the body and repeat this for again 12-16 times.

Vertical leg crunch - You can put your legs in the air and lie flat on your back. The knees should be crossed. Now try to touch your legs with your chest by pulling yourself up. Your hands should lie flat on the ground. Come back to your original position and do it again for about 12-16 times.

Torso track - Brace yourself on the torso track and contract your abs while inhaling. Then glide forward while contracting your abs. Be very careful because you can easily hurt your back while doing this.

Long arm crunch - Lie on your back and keep your knees up while resting your feet on the ground. Your arms should be behind your head with the arms beside your ears. Lift the shoulder blades off the ground while keeping your hands straight. Avoid injuring your neck though.

Reverse crunch - You can lie flat on your back and place your hands on the ground. Now cross your legs and pull your knees towards your chest. Then slowly lift your hips upwards while straightening the legs up. Like all other exercises in the guide to abdominal workout, this can also be repeated for 12-16 times.

Full vertical crunch - You have to again lie on your back and extend your legs up in a straight line. Pull up your shoulder blades while placing your hands behind your head. Try to construct a perfect `U` with your body.

Ab rocker - Firstly, make yourself comfortable on the Ab rocker and hold the bars tightly. You can then rock forward while contracting the abs. This needs to be repeated for about 12-16 times as usual.

Plank on elbows and toes - This exercise is done by lying face down on the floor by resting on your forearms. Then lift yourself off the ground and try to balance yourself on your toes and forearms. Your body should be straight while holding it for 60 seconds.

If you follow this guide to abdominal workout, then you are sure to come up with a fit and lean body with abs to make everyone jealous. Author Resource:- You can have access to articles about health in portuguese language from page Beauty_Health Roberto Sedycias works as IT consultant for Polomercantil