Because Being Healthy Doesn't Mean Being Thin
Please feel free to contact me with questions, concerns, tips, etc. at firstname.lastname@example.org.
(I know it’s a lame name but Yahoo wouldn’t let me choose NSFitBitch or any variation.)
whats the difference between a sit up and a crunch?
A situp begins with you lying on your back. Your knees are bent with your feet on the floor. Your hands are behind your head or across your chest. The movement includes a tightening of your stomach as you lift your shoulders and chest toward your legs until you are in an upright position. This decreases the space between your ribs and hips. The lowering of the movement is performed slowly as you return your upper body to the floor.
A crunch resembles half of a situp. You begin in the same position, lying on your back. Your knees are bent with your feet on the floor. Your hands are behind your head or across your chest. To perform a crunch, contract your stomach and lift your torso until your upper back loses contact with the floor.
The main difference between body position during a situp and a crunch is the location of your lower back. During a situp, your lower back leaves contact with the floor. During a crunch, your lower back remains on the floor. The National Strength Coaches Association Journal reports that another difference between a situp and a crunch occurs after the first 45 degree movement of a situp. Your abdominals are not as actively involved in the movement beyond the crunch position. Your abdominals become stabilizers as your hip flexors finish the final phase of the situp.
Here’s a link with some more info:
Wanna ask about Abs so tightly 24 day challenge,how many set should I do? Btw,”5 crunch,10sec plank,5 leg raises” is that 1 set?
That would be the set for the first day…each day increases so by the end of the 24 days you’re working really hard doing 150 crunches, 58 leg raises and a 90 second plank. 🙂
Hi! I’ve been on a weight loss journey this last year and recently reached my goal to lose a 100 lbs in a year. I actually lost 101lbs, 75.5 inches and dropped from a size 20 to a size 6. I’ve reached my ideal weight but still want to tone my stomach. I found your ab challange through a google search and decided I wanted to give it go. Working out is always more fun with friends so I posted the challenge on facebook and I have a group of 10 ladies doing it with me! We are about a week in and so far so good. I just wanted to share this with you and say thanks for your post!
Hi Amy! Thank you so much for your note. I think you and your friends will be inspirational to others. Way to go. 🙂
Hello ! I have started the 30- day AB challenge; between each of the four exercises are there rest periods? Say 15-20 secs in between? Or is straight going? One after the next?
As with any exercise, you always rest when you need it. That’s a key to safety and maintaining good form.
As for the Ab Challenge – there is no set rest time so if you want to take a quick break in between the reps of exercises you go right ahead. Once you get further into the Challenge you may find that a rest is definitely needed. Good luck! 🙂
Hi! I’m kind of small (5’2) but I’ve got a lot of weight on my stomach and thighs (I weigh 130, yikes!). I thought I would work on my stomach first. Do the 30 day ab and thigh challenges actually work? I’m certainly not expecting Shakira abs, I just want to lose some of this dang flab!
Hi! First of all, 130lbs on a 5’2 frame is not a lot of weight so don’t be too hard on yourself.
The thigh and ab Challenges are great for targeting (although you’ll be working other muscles as well) and toning those ‘problem’ areas. As you said – don’t go into these workouts expecting miraculous results and you won’t be disappointed. But you likely will be pleasantly surprised with the changes in your body/muscles (regardless of how slight they may seem). And keep in mind that, as with any exercise program, you have to be mindful of your diet as well – you can’t do the 30 Day Ab Challenge and eat cake and pudding everyday and still expect to trim down. A healthy and balanced diet should be a part of every person’s daily life. Good luck and have fun. 🙂
Want to maintain after. 30 day abs how many do I need to do ?
Hi Judy. To maintain your hard work after completing the Ab Challenge, simply continue to do ab exercises several times a week (at least 3 days). And, when you’re exercising other muscle groups continue to focus on your core and keep it tight. After a rest period, you can always complete the Challenge again – y’know..just for fun. 🙂
My name is Olivia and I’m overweight. I’ve struggled with my weight my entire life. As a 19 year old, 5’7” girl who has gotten to be more comfortable with myself, – yet is still VERY self conscious – since starting college, I got up to 210lb when I used to be 190lb, which used to be “better”.
I’ve lost some weight here and there every summer by doing some bootcamps, but college doesn’t have that, at least where I go. I am not happy with my body, even though I’ve gotten more okay with it, I was more comfortable with the body I used to have.
I go to the gym occasionally, but I need motivation to actually go and to eat smaller portions, because most of the time, I do eat healthy, but just too much. I’ve been on and off doing the 30 day ab challenge, and I’m on day 17, which is huge for me, but it doesn’t show due to my inconsistencies.
Do you have any tips or suggestions of things I should do to go constantly and eat smaller portions? I’m so desperate at this point and I know going and getting into the routine is the hardest part and the first step, but if I go once, that doesn’t mean anything. I would be extremely appreciative of your help.
Thank you so much!
Hi Olivia! Can you email me at my address: email@example.com
I promise I will get back to you ASAP….I just think you’d likely prefer privacy in our convos. 🙂
Olivia – I was hoping you’d email me privately (please do so if you like) – but in the meantime here is what I’d written up to reply to you:
Hi Olivia! Thank you so much for contacting me. Your story is similar to mine – as I’m sure it’s similar to many out there: busy, lack of motivation, lack of opportunity, etc. But fret not! We’re gonna try and fix things for you.
First off, let me congratulate you on making the attempts to better your health (and with that said, your weight). You’ve made changes and attempts so you’re already doing better than you think..and that’s something to be proud of.
So, let’s get started….you say you go to the gym on occasion. Does you campus have a gym or do you have to venture off-property? (If your campus has a gym then likely it’s free and you should definitely try and take more advantage of it.) When you are getting to the gym, what does your routine consist of?
If you can’t find boot camps in your area try searching for another fitness class, maybe zumba or something fun like that. Also, try Googling fitness classes in your area, check your Town Hall websites for their recreation departments, local community centres, and even searching for fitness classes in your area on Craig’s List or Kijiji.
What are your eating habits like? Do you go out often to fast food places or pubs, etc?
What we want you – and EVERYONE – to try and do is eat as many whole foods as possible: fruits and vegetables are limitless, whole grains, as well as chicken, fish and other lean meats (no deep frying 🙂 ).
Try to reduce sugar as much as possible (fruit juices and sodas are redonkulously over sugared….they’re both something I stay away from – completely!), and try to ensure you have 2-3 liters of water each day. In fact, staying hydrated properly is a huge key in weight loss success (and overall health). Try and have at least a half a glass of water before eating a meal. This will help fill you, leaving less room for other junk you might possibly want to put in your tummy.
Regarding portion control – I’m attaching a photo of what your plate should look like for portions (1/2 plate veggies, 1/4 plate protein, 1/4 starch). Also, keep in mind that our plates nowadays are LARGER than they were even 10 years ago. With that being said, try for the next week reducing your portions by 1/4 (ie. eating 3/4 of what you normally would), and see if you’re still hungry afterward – and don’t forget that glass of water before hand.
I hope this is enough to get you started! I would love to talk more with you.
How many sets do I need to do each day for the 30 day killer body work
Hi Milo! The reps are up to you. If you’re a beginner exerciser then it may be best to start with one or two sets of reps. If you’re a little more advanced you can increase your sets of reps to more – 3 – 5 sets of reps. (This, of course, will also depend on if you’re doing these workouts alone or in addition to an exercise plan – don’t exhaust yourself to the point you’re compromising form or going to injure yourself.) Have fun!
I just Stumbled across your site. Just wanted to say that I like your blog.
Thanks Scott! I’m checking yours out now!
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