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How to Get Ripped 6 Pack Abs- Fit Over 40
I am so excited to share with you Kevin’s Transformation. In Only 14 weeks with Hitch Fit he Transformed His Body and Life!! Throughout he worked so hard and followed the nutrition plan. Most importantly his family joined and transformed their bodies and health too!!
Starting Weight-223 lbs, 14% Body Fat, 36 3/4″ Stomach
14 Week Results– 208.5 lbs, 6.7% Body Fat, 32 3/4″ Stomach
Kevin’s Testimonial
It is commonly known by many that before starting a journey: ‘begin with the end in mind’. However, I have later learned that it is more vitally important to ‘begin with a proper purpose in mind’. See, we never can tell for certain how things will end up, no matter how well we plan our course. With true purpose, though, it is less about ‘the end result’ and more about the ‘journey’. This is my Hitchfit story and journey. I have worked with Micah and the Hitchfit Team before. I have adopted and worked his meal plans and dieting tips into my daily life with much success, and have done so since 2011. By incorporating these lifestyle changes, my overall health and energy level have improved greatly and I will forever feel a gratitude for the knowledge that he has shared with me. I was not interested in competing or in developing massive muscles.
At age 42, parenting 3 teenagers and running several businesses, my only goal was to stay healthy and feel great. But my journey doesn’t begin or end with me. Anyone who has ever had the pleasure of parenting a teenager can attest to the fact that teens rarely listen to what they are told to do. No matter how many times you tell them, no matter how loud you scream, no matter how forceful you may become — teenagers march to the beat of their own drum. I have found that the only chance a parent may have in breaking through to them is to become the change you want to see in your child. When I discovered that my teenage son was being heavily peer pressured to use steroids, and after several lengthy discussions regarding the long-term damage that steroid use at his age (or any age for that matter) can create, I sent him to talk with Micah to gain fresh perspective. This was very helpful but the results were only temporary. My son had larger aspirations and a thirst for knowledge in fitness. So, to help guide him properly throughout his new journey, I decided to embark on it WITH him. His goal was to gain muscle and mass and my goal was to get cut-up and trim down. We set our plan for 12 weeks to include weekly personal training with the Hitchfit staff, a comprehensive diet that was tailored to help us meet our specific personal goals and provide accountability along the journey. It was clear from the beginning that this path was full of sacrifice and hard work. Every day of the journey was full of possible excuses and temptations to not stick with our program. Individually, we would have been more susceptible to them, but working closely together as a family unit, we were stronger and they were easier to overcome.
I was also very pleased that my girlfriend decided to join us on our fitness journey. Although she was very new to the fitness lifestyle, she fully embraced a meal and workout plan. She set her own goals to be congruent with my son and me. She was willing to work, make sacrifices, be passionate, encourage us, and support us. She demonstrated beyond any doubt that she is truly a part of and is fully committed to our close-knit family.
I’ve found that during good times, easy times, near any type of finish line that it is easy to find fans, friends and loved ones. However, try finding a lot of those same people when you are taking your first steps and success is uncertain. Try finding those same people when the journey is a daunting uphill battle and the load is heavy. Try finding those same people when there are struggles in your life and you could use support. Some are nowhere to be found. But this girl was there from the very first step right up to the very last step. Holly SHOWED me that she can be a partner for the long haul. In good times and bad. Not just words. …that is why at the end of our journey I wanted to give her the same level of commitment and dedication that she has shown me and my family. She is who I choose as a partner in life through marriage. So for me and my family the pictures look great at the end. My son gained his muscle and Holly and I trimmed the fat.
The after pictures turned out better than we had hoped and we are all very pleased with the results. But these results are mere sandcastles in the tides of time. They are not guaranteed to last forever. No matter how hard we hold on to these physical results they will eventually fade with age and time. What will never tarnish, however, is our experience and the steps we took together down the same road. The true gift was less about the end-result and EVERYTHING about the journey. We will never forget about the journey and the unexpected gifts it has provided our family. We thank Micah, Diana, Joel and the entire Hitchfit Team immensely; we could not have done it without them.
The Marconi Family
Kevin Kicking Major Butt In The Gym
Kevin’s Favorite Program- Fitness Model
Toning Your Body -- and Your Thighs
For many people -- particularly women -- hips and thighs are trouble spots. Efforts to achieve slim, trim thighs can seem futile, especially since exercise and diet won't necessarily reduce fat in the places you'd like. Though you target your stomach, the excess fat may come off your bottom, or vice versa. Still, dedication to exercise combined with good nutrition will trim fat throughout your body and help you tone all over, including your thighs.
Cardiovascular and Aerobic Exercise
Not only does aerobic exercise keep your heart and mind strong, but it can also help to make hips and legs more shapely and stronger. Exercise can't change your DNA: It can only do so much to counteract a genetic disposition to, say, cellulite or a particular leg and hip shape. But a good sweat will keep you healthier and firm up whatever you have inherited from your parents.
Try weight-bearing forms of aerobic exercise such as running, jogging and brisk walking. If you can't do weight-bearing exercises, the stationary bicycle may suffice. Aim for at least three sessions of 20 minutes or more of aerobic exercise each week, according to the American Council on Exercise. If you're going after long-term weight control, work your way up to at least four sessions of 45 minutes of activity each week. And seek out opportunities for physical activity throughout the day: Take the stairs instead of the elevator, or walk or bicycle to work instead of driving.
Strength Training
Many women trying to trim down shy away from strength training because they fear they will "bulk up" -- exactly the opposite of what they want. But unless you are eating a very high-calorie diet, bulking up -- which requires heavy weight-lifting -- is unlikely. The benefits of strength training for hips and thighs are two-fold:
Your legs will look and feel more toned and shapely. You will be stronger so that aerobic exercise, as well as daily physical activities, will be easier and more fun. Strength training is a type of weight training that emphasizes low weights and high reps, as opposed to the "bulk-up" type of weightlifting. Strength training helps to burn calories more effectively, enabling you to trim body fat. In addition, you'll burn more calories during your aerobic workout and even when you're sleeping because you have more muscle, which is metabolically active.
Going For It
There are a wide variety of exercises you can do at a fitness center or with strength-training equipment. Using machines such as the leg press, leg (knee) extension, leg (knee or hamstring) curl and the hip abductor/hip adductor are great ways to get started.
If you don't have access to equipment, you can use your own body weight as resistance during lower body exercises, which can be very effective in toning and firming calves, hips and thighs.
Below are a few strengthening exercises to get you started. If you have a health condition that limits your activity, check with your physician before doing any form of exercise. You might also want to consult with an expert trainer at your gym, who can show you how to use the machines safely and effectively.
Step Up
Muscles working: Front and back of thighs.
The position: You will need a stable staircase for this exercise. Stand close to the bottom stair and use the handrail for support with your head up, looking straight ahead.
The Move: Step completely onto the first stair with one foot. Keeping your weight supported on the front leg without letting your knee come over your toes, bring the other leg up and tap the toes of the back leg on the step and then slowly return to starting position. Repeat while alternating the starting leg until you have completed eight on each leg (one set), rest for a couple of minutes and then repeat one to two more sets.
Side Leg Raise
Muscles working: Hips and thighs.
The position: You will need to lie on the floor on your side with your legs straight and together for this exercise. Bend your bottom leg up behind you slightly (keeping your hips stacked) and put your outside hand out in front of you for balance using your inside hand to support your head.
The Move: With toes pointing straight ahead, slowly lift your top leg as high as possible, while maintaining straight hips. Then slowly return back to starting position and repeat eight times. Then switch to the other side and do eight repetitions. This is one set. Repeat for a total of two sets.
Copyright by WebMD, Inc. All rights reserved.
Cardiovascular and Aerobic Exercise
Not only does aerobic exercise keep your heart and mind strong, but it can also help to make hips and legs more shapely and stronger. Exercise can't change your DNA: It can only do so much to counteract a genetic disposition to, say, cellulite or a particular leg and hip shape. But a good sweat will keep you healthier and firm up whatever you have inherited from your parents.
Try weight-bearing forms of aerobic exercise such as running, jogging and brisk walking. If you can't do weight-bearing exercises, the stationary bicycle may suffice. Aim for at least three sessions of 20 minutes or more of aerobic exercise each week, according to the American Council on Exercise. If you're going after long-term weight control, work your way up to at least four sessions of 45 minutes of activity each week. And seek out opportunities for physical activity throughout the day: Take the stairs instead of the elevator, or walk or bicycle to work instead of driving.
Strength Training
Many women trying to trim down shy away from strength training because they fear they will "bulk up" -- exactly the opposite of what they want. But unless you are eating a very high-calorie diet, bulking up -- which requires heavy weight-lifting -- is unlikely. The benefits of strength training for hips and thighs are two-fold:
Your legs will look and feel more toned and shapely. You will be stronger so that aerobic exercise, as well as daily physical activities, will be easier and more fun. Strength training is a type of weight training that emphasizes low weights and high reps, as opposed to the "bulk-up" type of weightlifting. Strength training helps to burn calories more effectively, enabling you to trim body fat. In addition, you'll burn more calories during your aerobic workout and even when you're sleeping because you have more muscle, which is metabolically active.
Going For It
There are a wide variety of exercises you can do at a fitness center or with strength-training equipment. Using machines such as the leg press, leg (knee) extension, leg (knee or hamstring) curl and the hip abductor/hip adductor are great ways to get started.
If you don't have access to equipment, you can use your own body weight as resistance during lower body exercises, which can be very effective in toning and firming calves, hips and thighs.
Below are a few strengthening exercises to get you started. If you have a health condition that limits your activity, check with your physician before doing any form of exercise. You might also want to consult with an expert trainer at your gym, who can show you how to use the machines safely and effectively.
Step Up
Muscles working: Front and back of thighs.
The position: You will need a stable staircase for this exercise. Stand close to the bottom stair and use the handrail for support with your head up, looking straight ahead.
The Move: Step completely onto the first stair with one foot. Keeping your weight supported on the front leg without letting your knee come over your toes, bring the other leg up and tap the toes of the back leg on the step and then slowly return to starting position. Repeat while alternating the starting leg until you have completed eight on each leg (one set), rest for a couple of minutes and then repeat one to two more sets.
Side Leg Raise
Muscles working: Hips and thighs.
The position: You will need to lie on the floor on your side with your legs straight and together for this exercise. Bend your bottom leg up behind you slightly (keeping your hips stacked) and put your outside hand out in front of you for balance using your inside hand to support your head.
The Move: With toes pointing straight ahead, slowly lift your top leg as high as possible, while maintaining straight hips. Then slowly return back to starting position and repeat eight times. Then switch to the other side and do eight repetitions. This is one set. Repeat for a total of two sets.
Copyright by WebMD, Inc. All rights reserved.
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