Quick Workout

Too often we use the excuses to justify why we don't have enough time to workout. My favorite one is I don't want to or I can't afford a gym membership. Well here at AKB Fitness we have the remedy for that. Quick workouts that can be don't at home with virtually no equipment. I have come up with a quick workout that can be done in the cozy confines of your home or office.
Start with
100 jumping jacks
90 crunches
80 squats
70 leg lifts
60 jumping jacks
50 crunches
40 squats
30 leg lifts
20 lunges (alternate legs)

This should be done with as little pause in between each exercise. For you brave souls who want a little bit of a challenge try doing 10 push ups between each exercise.

Have fun and enjoy! Let's get AKB Fit!!!!!

BATTLING BELLY FAT

BATTLING BELLY FAT

Girdle can hide it, body shaper can give you confidence…but the fact remains belly fat has its health risks. A few simple tips can help with the process of removing that problem package.

  Remove 100 calories a day………………that’s the equivalent of one soda, one cookie or a glass of wine. Letting go of these simple items can result in you getting rid of about 12 pounds a year. That one chocolate chip cookie don’t seem so tempting now does it?  

  Build muscle mass………Strength training continues to burn fat for hours. Unlike a cardio workout hits the calories immediately.

  Run the fat away…………2 to 4 times a week a 30 to 60 minutes can reduce the fat around the mid section. Not expecting a marathon or racing through the streets like Tyson Gay or Usain Bolt, but a nice easy run with is great. Some people even prefer the treadmill, but being an ex- athlete I would rather look at the sights as I run through the city streets. Either way, get off the couch and get moving.

  Eat good for you foods………wonder why you remain hungry sometimes after eating? Your body knows when it isn’t getting the nutrients it needs. The remedy is eating fruits, veggies, fish low diary and whole grains.

  Have a high protein breakfast……No more sugary cereals, Apple Jacks, Frosted Flakes. I know we ate them as kids but we are grown ups now right? Try an egg white omelet, or if you eating on the go, although I don’t like it I highly recommend unsweetened yogurt with fruit a a splash of honey. Also try a piece of string cheese and whole grain bread.

  Don’t skip meals…………This bad habit could force you to overeat. Small meals every 3 to 4 hours to keep your metabolism running high, so your body wont get trick into thinking it is starving. This will trigger the calorie burning to stop. This is what happens when you haven’t eaten in a while.

  Head off a freak out………….Most people don’t realize that stress is a major cause of fat build up around the tummy. It stores fat cells there because it has excess storage space. I recommend yoga, meditation, laughing, crying and massages. For those who eat when they are stressed, try almonds or some other healthy snack.

  Get rest………………………Being tired stimulates the hormones that increase appetite, so to avoid weight gain try getting a little rest. Some people suggest 7 to 8 hours per night. You know your body get what works for you, but burning the candle at both ends can lead to an investment in a new wardrobe.

  Move more all the time…………with technology in control of virtually everything we do, we have degenerated to a society full of couch potatoes. Computers, video games, and cars keep us stuck in the sitting position. This has resulted in us as a society becoming overweight. All it takes is 10 minutes of physical activity a day. Instead of the elevator take the stairs back to the office. Do squats while brushing your teeth, it gives you some time to exercise and it also entertains the kids (my kids think I am funny).

Let’s get AKB Fit!!!!!!!!!

Exercising during Ramadan

How to incorporate exercise into Ramadan

With Ramadan approaching in a few days I was asked what should we as Muslims do in regards to continuing an exercise schedule.  My response isn’t just for Muslims but all those who may decide to partake in the observance of Ramadan or a fast of their own. Here are a few tips that may help you get through.  Exercising and fasting can go hand in hand with a little common sense. This doesn’t mean to go and run 3 miles or bench press more than you normally do.  See the body is a complex machine that requires consent movement in order to continue to function as we would like for it to. Blood circulates through the body via the veins and arteries as a direct result of the pumping of the heart.  The other system at work is the lymphatic system, which is a series of nodes and ducts that are placed throughout the body, most of them are in the neck, arm pits chest and groin. The lymph system carries waste to the center of the body where it can be eliminated.  This system doesn’t function based on the heart but on muscular movements.  I say this to say take up activities that will stimulate muscular contractions. Things like push -ups, sit ups, leg lifts, walking stretching and deep breathing. If you are able to this could be done before you break the fast, this way you can replenish your body when you finish with the exercise.  However if you have the time to exercise after breaking the fast this would be better.  Studies show that fasting before exercise increased fat utilization and lowered the rate of carbohydrates stored in the muscle.  This however did not apply to those who fast lasted longer than 24 hours.  Also a study I found in the Journal of Nutrition stated when 2 groups were fasting, one just a weight loss group and the other an aerobic group were compared. It was found that both groups lost weight but the group that was aerobic lost weight faster.

In saying all of this I recommend to those of you who were engaging in regular activity before Ramadan, it should be ok to exercise during your fast however I recommend you take it easier than usual, train shortly before you break your fast or a while after. Those who have not been exercising on a regular basis but want to start, you should take up light exercises like stretching, walking up stairs things of that nature and gradually increase the intensity and perform them shortly before or after breaking the fast. Allah wants all to be healthy and fasting should not be a hardship or stressful. May Allah guide and bless us all.