how to lose 2- 5lbs in a week

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Question - well I was wonderimg do you have any advice on how to flatten my stomach and lift and get more butt?




   Thanks for your question.  I would recommend checking out www.mypyramid.gov where you can create a healthy eating plan specifically for your calorie level.  Just enter your age, gender, and activity level and it will give you a complete diet.  You should also exercise daily for at least 30-60 minutes. Exercise helps to increase your metabolism(rate which you burn calories).

For more answers to your nutrition questions check out "Ask the Nutritionists" by George Rapitis at www.authorhouse.com or your favorite bookstore.

-George Rapitis, Bsc. Nutritionist
www.juiceblend.com

Answer
Dear Tynesha,

   The best way to flatten your tummy and develop the butt area would be doing certain exercises.

Sit ups
We do not recommend sit ups for ab training because they are not as effective as many other exercises and because they can slowly grind the vertebra of your lower back.

If you do sit-ups with your legs on the ground the psoas muscles, which run from the lower back around to the front of the thighs, pull your torso and thighs together and take most of the work, leaving your abs not being worked at close to the level they can be. By starting with your thighs at a right angle with your torso, your psoas muscles will not be able to pull you any further, eliminating them from the sit-up which forces your abs to do all the work, which is what we want.

With or without your feet raised, however you will arch your lower back when you curl up, which causes the vertebra in your lower back to grind which can cause chronic back trouble later in life.

There is a solution, the Ab Sit Up Seat, which supports your lower back and cushions your tailbone as you crunch or do leg lifts.

Summary: Not recommended due to long-term back health concern, unless you are using an ab sit up seat.


Lying Leg Lifts
Lying leg lifts are a relatively easy ab exercise which emphasizes your lower abs.
The technique:
Lie on your back and place both hands palms down under your buttocks. Bend your knees slightly.
Raise your legs until your heels are about off the floor. Keep your lower back against the floor, mat or other support.
Hold for a few seconds, or, for a more intense lower ab workout, focus on your abs and raise your heels another six inches and hold for a few seconds. Slowly lower your legs until the back of your foot is just off the ground. Do not allow your feet to touch the ground.
Repeat.
The ideal number of reps depends on your fitness level and fitness goals. As a general rule, if you can do twenty repetitions without stopping, do sets of twenty. If your abs do not feel worked even doing twenty reps, move on to a more intense workout.
 

If you feel pain in your lower back or that there is extra stress being placed on your lower back, bend your knees more and make sure your back is firmly against a solid surface. If leg lifts are still painful or you feel like you are stressing your lower back, discontinue leg lefts and replace with a different exercise.
Summary: Effective beginner - intermediate lower ab workout. Remember to keep your lower back pressed against a solid surface.


Captain's Chair / Hanging Knee Lifts
One of the most effective abdominal exercises as well as one of the most effective oblique exercises. You will need a dipping station, which you can find as part of the universal body conditioning system.
The technique:   Grip the handholds and lightly press your lower back against the back pad. Let your legs hang below you.
When your upper body is stable, slowly and smoothly lift your knees until they form a 90 degree angle with your torso.
Slowly and smoothly lower your legs until they are almost hanging loosely below you.
Repeat.

If you do not have a captain's chair or similar station, you can use the door gym with the ab loops. With the lack of a back support it will take more focus to keep from swinging. Supporting yourself from a hanging bar while doing leg lifts requires more energy than using a captain's chair.
Summary: Excellent ab and oblique exercise if you have the equipment to do it..  

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