Potential Employers
Need to do research:
- Anteon
- Booze Allen Hamilton
- General Dynamics
- iBaset
- Inforeliance
- L3 Co GSI
- Lockheed Martin
- Mitre
- Man Tech
- Northrop Grumman
- SAIC
- Sybase
- Titan
Loosing the Love Handles
This week I received an email titled, “LOVE-HANDLES!! Help me lose them.” I have been working on a routine that incorporates exercises that will help you work your love handles (the oblique region of the torso). Personally, I like to work my “obliques” on days I work my legs, so I created the Legs and Love Handles workout seen below. As with any abdominal exercise, you need to concentrate on three areas to help firm your mid-section. These are: 1) Healthy Diet, 2) Cardio-vascular and resistance training, and 3) Targeted Abdominal exercises.
The number one item if you will notice is food intake. As with any fitness and health goal – nutrition and exercise are always the main ingredients to success. Neither can be missing or you will not have the energy to exercise or you will be part of the yo-yo diet crowd, buying a new diet book every year. Here is how I would break it down to get rid of those “love handles”:
#1 Healthy Diet
The most important factor in acquiring washboard abs is eating a healthy diet. Here is a list of recommended healthy ways to help you lose a few inches:
Drink at least three liters of water per day (100 oz)
Eat five servings of vegetables and fruits per day
Eliminate fried foods and cheese
Eliminate processed sugar (for example: sodas, cookies, candy)
Eliminate fatty red meat – only lean red meats (1-2 times weekly)
Diets like the Atkins and other high protein diets may help at first, but to get rid of that last 10-15 pounds, it is recommended to lower calories to a range of 1500-2000 calories a day BUT you must make exercise a habit – both with abdominal exercises and cardio work.
#2) Cardio-vascular exercise
Losing love handles and increasing the metabolism so you can lose weight more effectively are all tied into a consistent cardiovascular / resistance training program. You should do 30-45 minutes of activities like walking, running, biking, or swimming daily 4-5 times per week, but also mix in 2-3 times a week of basic calisthenics like pushups, pull-ups, bench dips, squats and lunges. It takes a few weeks before you start to see the physical benefits or your diet and exercise program. You will see almost immediate results in your energy level, overall mental alertness when exercising daily. The sample routine below will help you better organize exercise into your week:
Monday & Thursday
Upperbody Program
Warmup 5:00 / stretch
Repeat 5-10 times
Pushups – 10-20
Regular Crunches – 20
Bench dips – 10-20
Reverse Crunches – 20
Pullups – max reps
Hanging Knee up
Stretch abs/lowerback
Cardio option 20-30:00
Run, bike, walk, swim etc
Tuesday & Friday
Legs and Love Handles
Repeat 4-5 times
Walk, bike or jog 5:00
Stretch legs
Squats – 20
Lunges 10 / leg
Left crunches – 25
Right crunches – 25
Hip rollers – 10/side
Stretch abs / lowerback
Cooldown walk or bike
5:00 / stretch
Wednesday
LONG Cardio Day
45-60 minutes of walking, running or combination of the two
Or biking, swimming, elliptical gliding machines
Below are some abdominal exercises taken from every eBook sold on the Military.com Fitness ebook Store. For pictures of other exercises, see the Washboard abs article. Sample abdominal exercises are the following:
Hanging knee-ups – Bring your knees as high as you can as shown.
Advanced Crunch – (Legs up) – Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury – place feet on the floor.)
Reverse Crunch – In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)
Right Elbow to Left Knee – Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
Left Elbow to Right Knee – Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.
Hip Rollers – This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.
*note – Anytime you work your abs, you should also exercise your lower back to build balance in your torso.
Lower Back Exercise – Swimmers – Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.
Keep the emails coming! You can contact me at stew@stewsmith.com. Check out the Military.com Fitness Store for answers to your weight loss and fitness goals.
Disorder…?
News and Contentment
Just wanted to drop a few lines in my blog before setting in for the night. Actually, it’s morning now, but I had a pretty interesting day.
The big news is that I am being mob’d. Will hopefully be going to Tampa for the duration of the period in about 30 days or so…finger’s cross. Sort of looking forward to it.
I say sort of because I visited Tampa the other day and I really did not get a warm and fuzzy; then again it was just a quick run through. The wife seems to like it tho. So the clock starts ticking here. Hopefully I can move them down by the start of the summer when Marcus gets out of school.
I am just so proud of Marcus, he has no idea. He is very smart and is doing great in school. Â He was assessed as being gifted and damn it I will spare no expense to get him the absolute best.
Cheyenne is coming us so wonderful as well. She too is extremely bright. She is not yet 3, but she already knows her alphabet and quite a few of the letter sounds.
This now takes me to my beautiful wife. I really give her big credit on how well she has reared our kids. They are coming along so very well. I literally look forward to each day with her.
So I guess all in all I am a very happy man right now…probably the happiest that I have ever been in my entire life.
So Tampa here I come – hopefully I can look back a year from now and say very great things. I strongly believe that I have some really powerful times ahead of me. My family has a lot of great times ahead. I am really looking forward to it.
Uncle Ruddy, Collie, Aunt Daphne, Ingrid
Two of my favorite peoples in the world – Uncle Ruddy and Aunt Daphne. We took this picture during one of our many visits down to their home in Melbourne, FL.