If you want to perform the gorilla chin crunch, you need to understand that although it may look really simple but if you do not have upper body strength, you may not find this exercise very easy to perform.

What You Need to Perform Gorilla Chin Crunch

You will require a chin-up bar, upper body strength and determination

How to Perform Gorilla Chin Crunch

You can start by hanging from the chin-up bar; you should use an underhand grip (that is, having your palms face you). The underhand grip should be a little bit wider than shoulder width.

Then, bend your knees at around a 90 degree angle in such a way that your calves are parallel to the floor while your thighs stay perpendicular to it ? this will be the starting position.

As you breathe out, you should pull yourself up while you crunch your knees up at exactly the same time ? do this until your knees are at chest level. When your nose reaches the same level as the bar, you will stop going.

Important Note: when you reach this point, you should also be done with the crunch at the same time.

You should breathe in slowly as you return to the starting position.

You should repeat the gorilla chin crunch according to the recommended amount of repetitions.

If you want to, you can also add resistance by holding medicine ball or dumbbell between your feet ? but you need to understand that if you are not an advanced athlete, you should not try this. On the other hand, when you become an advanced athlete, you can also try doing the one arm gorilla chin crunches, the exercise involve grasping your wrist with your free hand and continue working the oblique more.

The abdominal muscles need regular workouts and 5 minutes of daily abdominal exercises can actually make a real difference ? that is, as long as you do the exercises everyday.

Now, you need to know that even though exercises play a vital role in getting the physique you have always desired, you will need to make sure that you eat the right kind of food and drink lots and lots of water too.

When you feel your muscles cramping, you should immediately stop the exercises and rest. Do not over push yourself, especially if you have just started working out ? with a little time, you will be an advanced athlete.

Important Tip

You can get a training buddy if you are not sure whether you will be disciplined enough to continue your work out routine ? a committed workout buddy will keep you primed and ready to go.

Remember, you will never regret dedicating your time to staying fit.

We often lay more importance on abs work out and forget our back workout completely. Due to this an imbalance is caused between your abs and your lower back which leads to severe back pains. So strengthening your lower back muscle is as important as strengthening your abs.

The lower back extension is the best exercise that is recommended by the doctors and the fitness experts to fight your back pain and also to strengthen your back muscles to avoid any future risks. It also helps you in loosening; tight or sore back muscles that may be caused due to over sitting or lack of back exercises. It can be done anywhere as it doesn?t require any equipment and is really simple to perform.

Lower back extension exercise:

As always, start with warm up exercises. Preferably a light aerobics exercise for 10-15 minutes. This is a very good exercising strategy to be followed before getting into your regular exercise regimen.

Lie down straight on the floor with your hands and arms kept flat at your sides and your legs extended like in a standing position. But actually lying down. This will be your starting position.

Now raise yourself slowly above the ground level. By using your lower muscles raise above your upper body part, but do not over extend. Just raise your body up to 45 degrees above the ground level, to the point where you feel comfortable and beneficial. When you raise yourself above the ground level see that you tighten your buttocks and totally exert pressure on your lower back. Hold this movement for a count of 3-5.

After holding the position for a count of 3 or so, lower your body back to the floor in the same manner as your starting position.

While performing this exercise don?t forget to breath. Breathe in as your raise your body and hold your position and then breath out when you lower yourself.

Repeat this exercise until the sets are completed. Each set should comprise of 12-15 reps. Likewise start with 2 sets for the first two weeks, increase it to 3 sets of 15-20 reps in the 3-4 week and then let it progress as per your capability. However one thumb rule to be followed here is do not overdo it, as it may increase your back pain than eliminating it completely. Perform this exercise just 2-3 times a week and the rest of the day?s work out on other body parts.

Initially you might find it difficult to do this exercise. You may not be able to raise your body very high. But that?s totally fine, as you progress you will be able to lift yourself higher. So let?s not waste anymore time, let?s get going.

Aim to lose weight pounds at a rate of 1-2 lbs. per week. But, don’t dive right in. Instead, spend a week planning your diet.

First of all, weigh yourself. You will also want to keep a journal of everything you eat each day for a week. Include portion sizes. Also note any activity including working out, heavy house or lawn work, and sporting events or active play with children. Don’t do anything out of the ordinary during this week. Specifically, don’t decrease your normal calorie load or alter your normal foods. Also, don’t try to do anything different with your activity levels.

The reason you start with this is that you want to develop a baseline for lose weight pounds. When you see what you are actually doing, you can plan a strategy for change.

Go back through your food journal at the end of the week. Calculate how many calories you ate each day. Calculate how many calories you burned each day. Then weigh yourself at the end of the week. Have you gone up, down or stayed the same?

Now, you can begin the substitutions. If you gained a pound, you will have to burn an extra 3500 calories each week just to stay even. If you want to lose 2 pounds, you will have to burn an extra 7000 calories.

Here are some simple substitutions:

- Eat only two servings of red meat per week. Substitute chicken or fish for all other meat meals.

- Consider substituting legumes (beans) for some protein sources.

- Add salads and vegetables to your meals. You should have one or the other at lunch and both at dinner.

- Add a broth based soup to your dinner. Eaten before the meal, it will help you fill up faster.

- Eat breakfast every day. People who eat breakfast lose more weight and lose weight faster than those who don’t. Great diet breakfasts include oatmeal and yogurt based fruit smoothies.

You should also add exercise to your lose weight pounds program. Don’t think that this requires you to join a fancy gym. Fire the maid and do your housework yourself. A 180 pound woman who cleans the house for an hour will burn 250 calories. And, more vigorous cleaning such as 20 minutes of scrubbing your floors on your hands and knees burns over 100 calories. Even playing with your kids can help you lose weight. 30 minutes of vigorous play can burn off 200 calories.

So, if you are trying to lose weight pounds and you have 50 or more lbs. to go, consider doing a week of baseline monitoring followed by making a food lifestyle change. Also, try to increase the amount of physical activity you get in your life.

4 cups water

3 Tbsp hemp hearts

1 apple (core removed)

1 medium-sized carrot

1/4 lemon wedge (skin & seeds removed)

2 large kale leaves (stalks removed)

2 Tbsp maple syrup

Directions

Place all the ingredients in a high powered blender and blend on juice mode.

8 chicken breasts, boneless, skinless

1 thinly sliced medium onion

1/2 cup dry white wine

2 crushed cloves garlic

1/2 teaspoon ground thyme

1 bay leaf

3 springs parsley

1 cup 98fat-free chicken broth

2 cups diced Italian style tomatoes

18 pearl onions

1 pound sliced mushrooms

Juice of 1 large lemon

1 cup sliced pitted black olives

1 jigger cognac

Chopped parsley for garnish

Directions

Spray nonstick Dutch oven with cooking oil spray. Saut sliced onion until very lightly brown then remove. Brown chicken breasts on both sides. Add wine, garlic, thyme, bay leaf, parsley, chicken broth and tomatoes. Cover and simmer for about 1 hour, until tender. Remove meat and strain sauce, then reduce for 5 minutes. Saut pearl onions and mushrooms in juice of lemon. Arrange chicken, onions, mushrooms and sliced olives in casserole dish. Sprinkle with cognac. Heat in 350

1/2 cup fat-free frozen vanilla yogurt

1/2 cup ice cubes

1/2 cup orange juice

1/4 teaspoon vanilla

Directions

Put the mugs in freezer to chill. Combine all ingredients and blend in blender on high until smooth. Pour into chilled mugs and serve. Note: May substitute pineapple juice for orange juice.