SweatTV Flat Abs Exercises

Flatten out that stomach by combing the benefits of abdominal exercises that tone & also burn fat. Ab exercises are essential to getting a nice toned shape to your abdominals, but you can't just do abdominal exercises by themselves to achieve that flat stomach.

Ab exercises like plank holds are a great exercise to help strengthen & tone your abs. This is a very foundational exercise that helps you to have toned abs & also enables you to do more advanced exercises. Mountain climber are an example of an advanced exercise that requires the abdominal strength & form gained from preforming plank holds.

When training for flat abs you have to tone your abs & also burn the layer of fat over the top of your abs at the same time. Ab exercises like mountain climbers are great for this because they build up your 6 pack while you are burning the layer of fat that is covering it up. Cardiovascular exercises that also tone your abs are great for maintaining the high intensity that will remove the layer of fat between your skin & muscles.....the result a flat stomach.

Your workout plan should incorporate cardiovascular exercises that also tone your abs to achieve those flat abs.

Mountain Climbers

Targets: abdominals, cardio, healthy heart

Secondary Targets: shoulders, triceps, hips, back

Plank Hold

Targets: abdominals

Secondary Targets: shoulders, hips, back, triceps

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Inspire Sweat ...Get In Your Best Shape & Live Your Sweat Fit Lifestyle!

--DK Sweat

Sweat Adventures! Skiing & Living An Active Lifestyle!

Sweat travelled to Park City, Utah to take training in the gym to an active lifestyle skiing in the mountains & enjoying the adventure with friends. Winter is a great time to travel and take in the beauty & excitement of outdoor sports. Skiing at an elevation of 7,000 feet came with serenity, challenge, support, freedom, & sweat intensity. Creating a foundation in the gym of total body strength, balance, & a healthy heart is essential to living your active lifestyle skiing in the mountains this winter.

Skiing is a great sport adventure, but definitely a challenge. Traveling to get to the mountains, bringing all your ski apparel, carrying your ski equipment, putting on all your equipment, getting to the lift, & then finally arriving at the top of the run. When you look down the mountain at the view it's an overwhelming sense of happiness that you went through all those challenges to be right there in that moment. The scene at the top of every lift is so breath taking, unique, & mentally freeing. To

be outside, on the top of a mountain, & removed from the everything you get excited about the goal for the day.....to have a snowy sweaty sports adventure.

Heading down the mountain is pure sweat intensity, your mind is free & your athleticism takes over. Skiing is a sport that takes technique, physical confidence, coordination, & mental toughness. The runs were a phenomenal combination of pure adrenaline, freedom of flying through the snow, & the physical challenge of navigating the run.

Sweating in the gym translates to confidence in sports & I felt

confident in my physical abilities to take on the adventure of skiing. A consistent, challenging, & personalized workout program allowed me to trust in my total body conditioning. I also knew that having my training program personalized to my body that even my weaker areas of my body were strong & better protected from risk of injury.

1. Leg Strength

Walking in ski equipment, getting on and off the lifts, skiing the mountain all day, getting up from falling, cutting into the mountain, & muscular endurance. SweatTV Leg Exercises

2. Balance & Coordination

Navigating the route of the runs, ability to handle changes in snow quality & terrain, stopping ability, getting back up & restarting after falling. SweatTV Cardio Exercises that include Balance & Coordination

3. Twisting Of Obliques

Cutting into the mountain, turning, & stopping ability.

SweatTV Oblique Exercises

4. The Strength In Chest, Back, & Triceps

Pushing myself up from the snow, skiing form & technique, getting on and off ski lifts.

SweatTV Chest & Triceps Exercises, Back Exercises

Each run had it's own obstacles, challenges, & fun surprises that you discover along the way. For me it was great to have confidence in my technique, total body conditioning, the ability to overcome fears of steep portions of runs, the ability to fall safely (not always gracefully), & staying positive when getting back up after falling (yard sale). Part of the adventure of getting down the mountain was having the camaraderie of your friends and fellow skiers to share in your physical #wins, #fails, give you a supportive comment when you had fear in your eyes, a patient hand reaching down to pick you up when you'd fallen, or a high five when you Owned The Mountain!

The altitude is another climate that factors into your ski adventure. The altitude & lack of oxygen makes it a little harder to breath until your body gets acclimated. It's important to head to the mountain with a healthy heart from all your training in the gym b/c initially your blood pressure and heart rate will increase to pump more oxygen to your body. Your body will then adapt to the environments lack of oxygen by producing more red blood cells to transport more oxygen to your muscles which makes for better performance on the slopes. This increase in red blood cells also makes for a great post training session in the gym. Remember being active on the weekends and training to change your body during the week are two very different & very important elements in your workout plan.When you get back from your trip your first workout in the gym you'll notice a larger aerobic capacity from the extra red blood cells and more oxygenated environment. It's great to come back from and active weekend and have an sweat training session in the gym.

Create your foundation in the gym of total body strength, balance, & a healthy heart so you can live your active lifestyle skiing in the mountains this winter.

Purchase The Detailed Online

 12 week Diet & Exercise Plan to go along with:

Your Free Online 12 Week Diet & Exercise Plan 

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips

Your Week 2 Plan: Intensity, Recovery, & Progress

Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism

Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated

Your Week 5 & 6 Plan: Diet & Exercise Motivation

Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits

Your Week 9-12 Plan: Living The Fit Lifestyle!

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Inspire Sweat ...Get In Your Best Shape & Live Your Sweat Fit Lifestyle!

--DK Sweat

Love More With A Healthy Heart On Valentines Day!

Doing intense cardio is a great way to burn fat & increase your aerobic performance! Interval cardiovascular exercises that take your heart rate up to 65-85% of your heart rate maximum with short recover periods is ideal for fat burning & increasing your VO2 max. Box jumps and burpees are two at home cardio exercises that can hit the target heart rate you need to accomplish these goals. Both these exercises are also optimal for training effectively during cold winter months because they can be preformed indoors.

VO2 Max is your maximal oxygen intake, the amount of oxygen your body can consume in regards to body weight per minute. The higher the number the more oxygen you can get to your muscle the more optimally your body will preform and the larger aerobic capacity you will have. High intensity interval training is ideal for increasing your VO2 Max so that you begin to increase your aerobic performance.

When doing interval training with cardiovascular exercises I suggest a 2:1 ratio of work to recovery. If you do 2 minutes of intense cardio I suggest 1 minute of recovery and repeat for 10-20 minutes. These types of cardiovasucalur exercsise with this type of interval training is most effective for depleting your glycogen levels which in turns allow your body to burn fat for fuel. In combination with your increased VO2 Max you will begin to have compounding rapid results. You will become leaner, lighter, faster, & BE ATHLETIC!

Box Jumps or Burpees:
30 seconds to 1 minute between resistance exercises / weighted exercises

Box Jumps:
1 minute of work, 30 seconds of recovery, repeat for 10-20 minutes

Burpees:
1 Minute of work, 30 seconds of recovery, repeat for 10-20 minutes

Purchase The Detailed Online 12 week Diet & Exercise Plan to go along with:
Your Free Online 12 Week Diet & Exercise Plan 

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips

Your Week 2 Plan: Intensity, Recovery, & Progress

Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism

Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated

Your Week 5 & 6 Plan: Diet & Exercise Motivation

Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits

Your Week 9-12 Plan: Living The Fit Lifestyle!

Subscribe! Even More Exercises Watch SweatTV

Inspire Sweat ...Get In Your Best Shape & Live Your Fit Lifestyle!

--DK Sweat

Who Dey At Super Bowl XLVI!

As the crowds of fans, athletes, business owners, celebrities, press, & people from all over the world descended upon the city of Indianapolis for Super Bowl XLVI the city came alive with an indescribable high positive fun filled energy and non stop intensity. The Super Bowl had a major impact on the city of Indianapolis, the people filling the city, & the billion at home viewers. Sports has the amazing ability to inspire people and build camaraderie through competition that connects & fuels positive energy which filled the city of Indianapolis for the entire Super Bowl weekend. The sweat, camaraderie, & competition of sports are 3 essential elements to add to your training program to help you achieve your fitness goals.

Sports & sweat are synonymous, & the Super Bowl inspired me to sweat. When you train hard, sweat, and achieve your goals people take notice of your accomplishments & they also gain personal inspiration from your achievements. The sweat that the Giants and Patriots put into getting to the Super Bowl was inspiring. The energy on the streets reminded me of the energy in the gym. Everyone was excited to talk about who they were rooting for, the sports knowledge they had to offer, and the inspiring things that they were working on in their own life. Let the Super Bowl inspire you to sweat! How much are you sweating to get to your fitness goals? Are you sweating consistently in the gym? Are you inspiring others to sweat through your commitment to your workout plan?

All the sweat of the Super Bowl was bringing camaraderie to the people filling the city. The Super Bowl connected so many different people through their camaraderie and love of the game. The camaraderie of excitement for the Super Bowl brought an indescribable level of passion to the weekend. When you sweat together you share a common bond and an intensity towards a goal, which connects people. In the gym are you gaining camaraderie in your training program and from the people around you?

The competition of sports motivates people to push themselves past their limits to achieve in ways that they never thought possible. The intense moments of the game, the amazing plays, & the desire to win made me motivated to push myself to the next level in my training. Where are you finding competition in your training? Do you compete against yourself? Does your trainer push you past your limits? Do you compete against your training partners? Or do you register for competitive events? Competition is an essential element to keeping your workout plan challenging & results oriented.

Super Bowl XLVI, Fuel For Your Fit Lifestyle.

1. Sweat In The Gym

2. Inspire Others To Sweat

3. Add Camaraderie

4. Compete With Yourself

5. Compete With Your Teammates

Purchase The Detailed Online 12 week Diet & Exercise Plan to go along with:
Your Free Online 12 Week Diet & Exercise Plan 

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips

Your Week 2 Plan: Intensity, Recovery, & Progress

Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism

Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated

Your Week 5 & 6 Plan: Diet & Exercise Motivation

Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits

Your Week 9-12 Plan: Living The Fit Lifestyle!

New Exercises Watch SweatTV

Inspire Sweat ...Get In Your Best Shape & Live Your Fit Lifestyle!

--DK Sweat