Workouts You Can Do to Get Your Lower Abs Toned

One of my subscribers sent me an email last night inquiring about the workouts he can do to get his lower abs toned. He is a football player and a regular swimmer. He also workouts on his abs every morning and evening. But he mentioned that there is still some fat left in his lower ab area and he can't get rid of it now.

Well if you guys never played football, let me tell you this. When I used to play football with my friends, we used to do a very popular exercise known as "6 and 12". What we used to do is lay down straight on the ground keeping the hands and feet straight. Then lift both the legs up to about 12 inches from the ground, then holding them in that position, lower them down to up to about 6 inches. Do not touch your feet to the ground. And repeat this exercise for as long as you can. We guys used to challenge each other and I remember I was able to do about 100 to 150 reps. This exercise is very effective as long as lower abs are concerned.

I also mentioned him in my email reply that the last few excess pounds are very hard to lose. When you're at this stage, you don't want to change your diet but the workout routine. When you're perfect with your workout routine, your body becomes comfortable with it. Change it for a while and start Interval Training. Interval training is the best to boost your metabolism and works perfect when you have to shed off the last few pounds of excess fat.

See also weight loss secret

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Hypertension - Pathological Classification and Solutions

Hypertension is a serious cause of illness, mortality and a cost to society. There is good evidence that hypertension is inheritable, although the precise genetic pattern is not known. Many studies have also confirmed a positive correlation between body weight and high blood pressure. Patients who lose weight can reduce their blood pressure. The pathophysiological mechanisms under scrutiny currently involve: a) Salt sensitivity, b) Rennin-angiotensin-aldosteron system and c) Sympathetic nervous system.

There is no universal agreement on the definition of hypertension, but most authorities accept that an "at rest" sustained blood pressure of more than 140/90 mmHg is a borderline hypertension. Furthermore, diastolic pressure between, 95 and 104 mmHg is categorized mild, 105 and 114 mmHg is categorized moderate and 115 mmHg and above severe. Up to 90% of people who have elevated blood pressure have no obvious cause for their condition. However, the key feature in all patients is an increased total peripheral vascular resistance.

Hypertension has also been classified according to the clinical and pathological consequences of the blood pressure elevation. Essential or benign is often without symptoms. Malignant hypertension needs prompt treatment as it is a serious condition and can cause organ damage or risk of sudden death cerebral hemorrhage if left untreated.

Benign hypertension produces hypertrophy of the left ventricle due to increased cardiac overload and peripheral vascular resistance. Longstanding hypertension creates disease of small arteries and the development of atherosclerosis. There are a number of other diseases that precipitated or accelerated by hypertension such as aortic aneurysm and cerebral hemorrhage.

Malignant hypertension is a pathological syndrome that present a marked raise of diastolic blood pressure over 130 - 140 mmHg, leading progressively to renal disease. Malignant hypertension can occur in previously fit individuals, but in most cases occur in individuals with benign hypertension. Consequences of malignant hypertension include: Ventricular (left) hypertrophy, cardiac failure, retinal hemorrhage, blurred vision, blood in the urine, kidney failure, cerebral hemorrhage and severe headaches.

Hypertension may result from several other underlying conditions such as: Renal hypertension - the possibility of renal disease should be considered with every patient with hypertension. Endocrine causes - Cushing's syndrome adrenal tumors can cause hypertension but are not common. Aorta problems (coarctation) - hypertension is one of the common features here. Death can result from cardiac failure, aneurysm or cerebral hemorrhage. Drug therapy - many drugs such as anti-inflammatory, corticosteroids, some non-steroidal drugs and the contraceptive pill can induce hypertension. Age - A progressive rise in blood pressure with increasing age is observed.

Regulation of normal blood pressure is a complex process. An accurate measurement of blood pressure is the key to diagnosis. Several options and most importantly such as medication and lifestyle changes- weight bearing exercise such as walking for 30 minutes four to five days a week, practice meditation and Thi-Chi and quit smoking. Embrace a diet that includes foods rich in potassium, magnesium and calcium to help with blood regulation and prevent or treat vascular disease. Additionally, some natural blood pressure remedies and supplements such coenzyme Q10, garlic supplements, hawthorn supplements and folic acid may help in the reduction of high blood pressure in some patients.

Hypertension: Women With High Blood Pressure

In the public perception, hypertension is a condition associated with overweight middle-aged men. In many cases, the primary cause of their high blood pressure is their sedentary lifestyle, poor diet, excessive drinking and smoking. Perhaps because of stereotyping, these lifestyle choices are not traditionally seen as characteristic of women. Times have changed. Women are now just as at risk of developing the condition as men.

Causes of Hypertension

There are two main types of high blood pressure: essential and secondary hypertension. In essential hypertension, it is not possible to determine the direct cause of the condition. It is sometimes attributed to a genetic predisposition where there is a history of the condition within the immediate family. Notwithstanding that the cause cannot be identified, being overweight, having a poor diet, smoking, heavy drinking, and having a sedentary lifestyle are also risk factors for essential hypertension.

Secondary hypertensioncan be caused by and traced to variety of factors such as medication, kidney problems, being overweight, having a poor diet, lifestyle choices and pregnancy. High blood pressure can cause complications during pregnancy.

Hypertension in Women

It is a widely held misconception that women develop high blood pressure as a symptom of their menstrual period. What is clear though is that just like in the case of men, lifestyle choices contribute to a woman developing hypertension.

Over the last few decades women's lifestyles, in general, have become more sedentary. A generation ago, a woman, who is now termed a "stay at home mom", would have had a physically active lifestyle. That has gradually changed as labour saving devices have lifted much of the physical burden and whereas previously, she would have walked or cycled to do the daily shopping, she now drives to the supermarket once a week or even once a month. Even that is gradually dying out with online shopping and home delivery. Shopping has become a leisure activity.

Many working women have office based jobs that have become more sedentary in nature with the introduction of Information Technology.

A generation ago, it was not socially acceptable for a woman to be a heavy drinker or to smoke as heavily as men did. Over the last 20 years or so, there has been a sharp rise in the number of women who smoke and or drink heavily.

Because the risks of a woman developing high blood pressure are now broadly the same as a man, and more so during pregnancy, women should take the following measures to reduce the risk:

• Have a healthy balanced diet that is low in fat and sodium and moderate in sugar. Traditionally, women's diets were considered to be healthier than men's, but the rise in popularity of fast foods and snacks that have a high salt and fat content means that view is less valid than it used to be.




• Reduce the amount of coffee and sodas you drink. Try to drink about 2 litres of water each day.




• Lose excess weight.




• Become more physically active. Engage in aerobic exercises such as brisk walking, cycling or swimming.




• Reduce alcohol consumption.




• Quit smoking.




• Learn to relax

There is no cure for hypertension. It can only be managed. If the guidance given in this article is followed, over time, a woman's high blood pressure can be lowered to normal levels.