Ab Workout

You are no longer a beginner and want to start adding more abdominal exercises to your routine: first of all, congratulations are in order because you have shown the commitment to get to this point without giving up. You may not be seeing all of the visible results yet but you are most likely feeling better, sleeping better and approaching each day with a more vigorous outlook. Now, pat yourself on the back a few times before taking a look at these new exercises that you can add to your abdominal routine. Are you done? Good. Then let’s jump right in.

In a previous article, you became acquainted with crunches, reverse crunches and the pulling in maneuver. Now you are going to add one or two more exercises to make the workout a bit more challenging and varied. After reviewing these new choices, try to stick with four or five abdominal exercises each time you work out. Remember to do three sets of each exercise with 12-15 repetitions per set before moving on to the next exercise. You can vary which ones you choose for each workout so that boredom doesn’t become an issue.

Do you look like this?

Let’s take a look at ab exercises that still have no need for additional equipment and can be done from the comfort and privacy of your own home:

• Bicycle Crunches – The bicycle crunch is one of the best abdominal exercises that you can do because it works all areas of your stomach and since you no longer are a beginner, you have sufficient strength for this maneuver. Remember: control your movements and your breathing to get the maximum effect. Begin by laying on your floor with your hands interlaced behind your head. As you start to curl forward, bring your right knee towards your left elbow and extend your left leg. Now repeat with the other leg to your other elbow. The key here is to keep your shoulder blades off the floor as you execute each repetition.

• Leg Lifts – Let’s bring a little variety to your abdominal exercises. This is a simple exercise to do but works both your abdominal muscles and helps strengthen your back. Once again, you’ll use the floor. Lay down with your back pressed against floor, arms at your sides and your knees slightly bent. To start the exercise, bring you legs straight up in the air fully extended. To complete the maneuver, keeping your legs extended, slowly lower them towards the floor but not all the way! Hold for a count of 2 and bring them back up. This exercise can be adapted in a variety of ways as you progress, by varying the hold counts and by adding ankle weights to even further challenge you.

• Half Plank – This is one of the abdominal exercises that uses no motion but strengthens not only your stomach muscles but the muscles of your back as well. It is done on the floor but now you get to roll over. From a kneeling position, lean forward to balance yourself on your elbows and knees keeping your body as straight as possible. What you want to do now is pull your abdominal muscles in and try and touch your belly button to your spine. Hold for 10 seconds to start and then release. Don’t hesitate to use pads for your knees and elbows if your surface is too hard or uncomfortable. As you become even stronger, you may consider using what is known as a Full Plank, the only difference being that you balance on your elbows and toes.

As stated above, keep your routine varied with different abdominal exercises but also learn to challenge yourself with the more difficult ones (again: only once you are 100% ready). That was the main purpose of introducing you to all of these new exercises. As start becoming more and more successful, your motivation will increase and you will probably want to do more. If you have been making these abdominal exercises just a small portion of an overall fitness plan to tone and burn away your body fat, rest assured, your visible results are not that far away. So again, pat yourself on the back: it’s  definitely allowed!

You want to get started exercising you stomach muscles but maybe you don’t quite know where to start. The purpose here is to give you  simple ab workouts that you can use when you are just starting out. Before beginning your journey to six pack abs, you have hopefully taken the time to sit down and develop a common sense plan with regards to all aspects of firming and toning your body. This includes your diet and an overall exercise strategy. You Have? Good. Then let’s get started.

One of the advantages of starting with  simple ab workouts is that you won’t get discouraged by having to learn and master a variety of exercises.

For the initial workout, most fitness experts recommend that you begin with 3 basic exercises. This simple abdominal workout will focus on crunches, reverse crunches and an exercise that is called the pulling in maneuver. The basic strategy will be to perform ea

Simple ab workouts without machines

ch exercise in two to three sets of only ten to twenty repetitions to begin with. Hint: when just starting out, keep it more towards the lower end. You will do each set, rest, then do the second, rest and then the third. Your rest period should not be longer than sixty seconds between each set. Once you have done three sets of one exercise, move on to the next with the appropriate rest period in between.

Now let’s cover the basic techniques you will need to learn in order to do each of the ab workouts effectively. You have to understand that with each exercise of this simple abdominal workout, you will need to perform it correctly in order to get the maximum benefit. With that being stated, let’s find out how it should be done:

• The Abdominal Crunch – Begin on a comfortable place on the floor after you have stretched you back for a brief period. With your hands interlaced behind your head and your knees bent, exhale and just curl your body forward until your shoulder blades are off the floor. Count to one and slowly descend back to the starting position. The two keys to this part of your abdominal workout are to control your movement and learn how to breathe properly. If you do that, you’ll feel the effect in your abdominal muscles after just a few repetitions.

• The Reverse Crunch – While still on the floor, place your hands at your sides. The movement that you want to accomplish here is to draw your knees towards your chest and lift your pelvis off the floor. Just like the standard crunch, count to one and return to the starting position in a controlled motion. Be sure, once again, to pay attention to your breathing. Inhale on the way up, exhale on the way down. If you need help stabilizing your body when first starting out, don’t hesitate to use your hands. As you become more proficient at this part of your abdominal workout you, should resist using your hands at all.

• The Drawing in Maneuver – This also is known as pulling in your abs. What this exercise will do is strengthen the inner muscles of your abdomen along with certain muscle groups of your lower back. Once again, you will be lying on your back on the floor with your knees bent and your feet flat. To begin, start by using your stomach muscles to try and pull your belly button all the way to your back and hold it for a count of ten. When you first start your abdominal workout, you may not be able to achieve this, so choose a lower number and work your way up.

These simple ab workouts should be done no more than three times per week in conjunction with your overall exercise routine. Remember, three sets of each exercise with proper rest intervals between each set. Stick with this basic abdominal workout for at least three weeks before you consider changing the routine to get the optimum results. Whatever you do, develop a mindset, stick with it and don’t give up. Think of your exercise routine as investment in yourself. You won’t see results overnight but you will feel the results fairly soon: that in itself should keep you motivated to continue.

Tthe health and fitness market has an incredible variety of abdominal machines to choose from. The purpose here is not to endorse any type of ab machine or ab workout but to give you a brief overview of the most common types and how they might benefit you and your exercise routine.

One thing you need to understand is that all ab machines have pros and cons associated with them. Let’s first take a look at the major drawback that all machines have in common. First of all, you cannot expect any machine to miraculously melt the fat off your middle. If you believe that, you need to stop with this type of thinking and stop listening to all of the outrageous claims that surround exercise equipment. The only way you will get rid of the tummy fat so you can actually see those abs is to have a solid plan in place where both exercise and a healthy diet play an equally important role.

Ab workout and exercise machines

Now let’s look into the pros that all abdominal machines have in common ranging from the simplest to the most expensive ones on the market. Every ab machine will, to some degree, strengthen and develop your stomach muscles and provide an ab workout. They will also provide you with more challenging exercises than the traditional stomach crunch and sit-up routine. This in turn gives you the benefit of a more varied exercise routine that will keep your ab workout more fun and interesting.

With that covered, let’s move on to some of the most common types of abdominal machines that seem to be so prevalent in the fitness market and at most health clubs and gyms. Ready to begin? Good! Here they are:

• The Ab Wheel - You’ve most likely seen these. A simple wheel that has handles which allow you to roll the device along the floor extending it in front of you. You bring the wheel back to its starting position by tensing your abdominal muscles. Granted, that’s a simplified explanation but hopefully you get the idea. Since these types of exercises also put a great deal of strain on your back, this device is not recommended for beginners but for those who already have a good level of conditioning and are ready for a hard ab workout.

• Seated and Horizontal Abdominal Machines – One of the advantages of this type of equipment is that it allows those who might experience problems getting on the floor to exercise their abdominal muscles. Both types of machines also ease the strain on your neck muscles that are normally associated with floor exercises. Most varieties of these types of machine will also incorporate weights to add a resistance element to your workout. This will allow you to see how well you progress as you keep exercising. Since most of these machines will only work one set of muscles, you’ll need to find other types of equipment to target all of the abdominal muscle groups.

• Ab Benches – These are very similar to the more expensive abdominal machines mentioned above, with the major difference being that weights are not incorporated, although you do have the ability to add them at your own discretion. Another difference is that most ab benches are adjustable in order to allow you to work through a variety of abdominal exercises with varying degrees of difficulty. Although these are popular choices for the home gym, make sure you choose one that is well padded for back support, has a solid stable base and is built for durability so you can continue your ab workout for years to come.

• Ab Rollers – There is no need to spend a lot of time on this piece equipment. You’ve all seen them and most likely you have used them at some point. Although these abdominal machines are still present in the marketplace, their limitations have long been exposed. Do they work? Yes they probably do, but you now have many better alternatives to choose from.

As you can see, you have a variety of options to choose from when it comes to abdominal machines. Are there more? Of course! With the health and fitness industry growing at such a rapid pace, new models of exercise equipment are constantly being introduced. Just remember to look for exercise equipment that is comfortable to use and fits into your overall ab workout exercise plan. Also, never forget that safety comes first.

You see it every day: all of the advertisements that constantly promote the benefits of ab exercises inevitably “convince” you to ask yourself a few questions and think things through. Be stronger! Look sexier! Buy this ab workout! Try this ab machine! Six pack abs while you watch TV! Ok, maybe that last one was a bit of a stretch (in fact, most of these products are not only ineffective but even dangerous: stay away), but by now you’re getting the point, aren’t you? Way too much information to absorb! How do you separate the good information from the garbage that is just designed to sell you the latest fad diet or machine? Glad you asked.

The purpose here is to give you solid information on the benefits that you achieve from a consistent routine of ab exercises coupled with some common sense dieting tips that will help you turn your exercise program into a success story. Instead of giving up and trying the next fad that comes along, why not stick with what is proven to be effective? Ready to get started? Good. Then let’s proceed.

When you start strengthening your abdominal muscles, you are basically strengthening a group of muscles which many health and fitness experts refer to as the core of your body. If you stop and think about it, your stomach muscles are used throughout the day in many ways that even you may not realize. This group of muscles assists when it comes to breathing and they help you maintain a healthy posture. Almost every movement that you make throughout the day involves these muscles. So it just makes sense to strengthen them through a series of ab exercises, doesn’t it?

The result of Ab workouts

What you also need to realize is that your abdominal muscles play a huge part in helping you maintain a strong back. Have you ever moved in a certain way only to discover a twinge of pain in your back? Well if you have, your abdominal muscles are most likely weak. Now this isn’t meant to criticize you in any way but to give you information that many programs dealing with ab exercises just won’t share.

Remember, if you start looking at your stomach muscles as the foundation of just about any type of body movement, you will better understand why certain types of exercises are designed to assist you in developing them.

As you start strengthening these muscles, one of the benefits of your ab exercises is that you will start noticing that your everyday tasks get just a bit easier, both at home and at work. If your job is a desk job, you will notice that you can sit for longer periods of time without becoming uncomfortable, thereby becoming more productive. If you have an active job, you’ll find that you don’t tire so easily going about whatever tasks you normally do.

Want even more benefits? Let’s talk about burning calories for just a minute. If your ab exercises are part of an overall exercise routine, you will find yourself burning even more calories during your workout. And that’s the whole idea, isn’t it?

Now here is where it gets a bit hard. If you start an exercise program, you have to stick with it. The benefits of your ab workout won’t be noticed overnight. You should know that by now. You need to have the motivation to adopt your ab exercises as a part of maintaining a healthy lifestyle. Maybe you have tried various ab workouts and haven’t achieved the results you were after. Then you move on to another approach and start over. A word of advice: stop! As previously stated, it’s not easy no and it never will be, matter what you hear from one source or another.

Once you start seeing the benefits of your hard work, that in itself should motivate you to work even harder and keep at it. Always keep the end results and the benefits in mind. Now, granted, this isn’t meant as a pep talk (ok, maybe it is just a little bit) but you just need to understand that your ab workouts will do nothing but make your body stronger! And that’s what you’re really after, isn’t it?

Keep on doing your ab exercises and stay focused on the end results. Soon (but, of course, not right away), your body will be stronger and you will start to feel better. You’ll have more confidence in the way you look and you’ll definitely end up congratulating yourself down the road.

If you suffer from chronic back pain like many people do these days, you may benefit from a regular ab workout regimen. Most people with ongoing back pain have weak abdominal muscles. The abdominal muscles help support the body, and aid in attaining a proper posture which is so important for those suffering from chronic back pain and discomfort. When your abdominal muscles are toned, and strong, they will naturally pull inward and your posture will improve. Most people with back pain, do not walk or stand in an upright position, but rather lean forward and slump. Simply standing and moving with good posture will lessen the pain in your back, and a regular ab workout program will assist in attaining this ideal posture.

Weightlifting for six pack abs

The causes of back pain vary widely, and discomfort you may experience should be checked out by a doctor or orthopedic. Some back pain is muscular and the result of injury and overuse. Some back pain is caused by internal organ problems such as the kidneys being weak or diseased. Back pain is often the result of an accident and damage to the cartilage, disc’s, or bones in the back.  The important point is to consult your trusted physician first, and let him or her know of your intention to strengthen your abdominal muscles. You shouldn’t just jump into a heavy ab workout routine on your own without first diagnosing the exact cause of your pain.

Regardless of the cause, strengthening the abs will usually result in less strain and pain in your back. This is especially true if you are overweight. People with large stomachs often have back pain because the added weight puts a strain on the muscles in the back. A strong abdominal core will also help pull in and keep your internal organs in the proper place which can lessen back pain. The other benefit of having strong abs is that you will not suffer so much from twisting and turning, or sudden bumps or jarring, because the strong abdominal muscles will help keep everything in its place and your  over-all posture  properly maintained.

So first check with your doctor and diagnose the source of your pain and discuss your intention to start an ab workout regimen. You may soon be on your way to finding lasting relief from chronic back pain and suffering.

You have made the decision of buying an ab machine and now you probably have no idea where to start: don’t worry, that’s perfectly natural. Some of the questions that are probably going through your mind might sound like this: Which one really works? Which one will give me the six pack abs I see “advertised” on TV? Should I buy a gym membership and simply use whatever they have there? Is a home machine a better choice? Gets a bit confusing, doesn’t it? Now

Ab workout stretch!

with that being stated, let’s find out how you should go about choosing what machine will best suit your needs.

What you need to remember when it comes to selecting an ab machine, especially with so many different manufactures in the health and fitness market, is to first do some basic research on the models that you have chosen. Don’t just rely on the advertisements that you see all around you. Another tip here is: don’t always equate the most expensive piece of equipment to being the best solution for you and your needs. That is why you need to do your homework: ready to get started?

Before taking a walk on the technical side of things, you need to understand that safety comes first and, unfortunately, not all of the products the market has to offer excel when it comes to this aspect. Find as much information about the product as you can and if anything seems fishy, you’re better off abandoning the idea of purchasing the product in question altogether.

Aside from that, some of the things that you will need to address are simple and can be explored through the literature that the manufacturer provides. First and foremost, the ab machine has to have the ability to exercise all of the major abdominal muscles if maximizing results is a priority (and it definitely should be). Remember, exercising one group of muscles without doing the same thing with the others is pointless and you’ll soon find yourself giving up and that’s not exactly what you want, is it?

One of your best sources of information might just be your friends and neighbors. Especially if you know that they are on an exercise regimen. Don’t hesitate to seek out their opinions. The more information you have at your disposal (as you well know) the better, right?

Another excellent idea when researching is to use one of the biggest research libraries that you have right at your fingertips. The Internet contains a wealth of information, so why not tap into it and see what you can find?

The tip here is to make use of the many different health and exercise forums that you’ll find online. What makes these forums so valuable is that people love to share their opinions on just about everything and when it comes to exercise equipment, the same principle applies. If you have narrowed down your choice as to which ab machine you think is right for you, ask questions about it. When you approach it this way, you’ll be pleasantly surprised to find out how willing people will be to help you.

Hopefully, you will get both positive and negative comments. When you do, make note of the negative ones, maybe even ask for more details? Find out what the drawbacks were and make sure that you aren’t just dealing with an individual who gave up on his or her ab workout because he or she didn’t see instant results. Once you have gathered enough information to make you feel comfortable, it’s time to proceed to the next step.

Ready to do some shopping? Because that’s exactly what you are going to do! Make a list of the retailers that carry the model of ab machine you’re interested in and make sure that they have the product available before you head out. Another tip is to ask if they have one on display so you can actually get a feel for it, so to speak: kind of like kicking the tires when you shop for a car.

What you want to look for at this step (when you arrive) is easy. Can the product be easily adjusted so that you are comfortable? Does it feel and look sturdy? Also, don’t be afraid to use it right there. Pay attention to how it feels. Ask for assistance if needed. Sure, you may get some odd looks but so what? It’s a lot better to find out about negative things in the store than to arrive home and find out you hate th product you’ve just purchased, right? Remember, purchasing an ab machine is an investment in your health and you want exercise equipment that is going to not only be comfortable to use but that will also have durability as a feature. Makes sense, doesn’t it?

You probably are asking yourself the “what are the biggest abdominal exercise myths?” question due to the fact that there is a huge volume of information available. If you haven’t heard the term spot reduction, let’s get acquainted with it so that you can see why it’s probably the biggest myth that will you encounter. Spot reduction is the claim made by many in t

Myths about ab workouts

he health and fitness industry trying to convince you that you can target just a certain part of your body, in this case your abs, and lose body fat associated with that spot exclusively. Simply put, the claim is false.

What you have to understand is how the body actually burns away the excess fat around our stomach area. Without getting too scientific, the fat cells that most of us have around our middle are different from the fat cells in the rest of our bodies. These fat cells are genetically designed to store fat, a source of energy, in case of famine. So in order to lose that fat, you have to make the body burn its other fat reserves first. You will accomplish this through an overall exercise program that includes abdominal exercises.

Now let’s take a look at some of the other myths that have been perpetuated about abdominal exercises. You have probably been told that it is detrimental for you to eat before you start your workout routine. Once again, ignore this advice and here’s why. Your body is going to need fuel to function. This is not to say you need to eat a full course meal a few minutes before getting started. Far from it! The best advice here is to eat a small portion of protein-rich food and one or two pieces of fruit about an hour before you begin to exercise.

Ready for more myths? Let’s take a look at the myth that doing just stomach crunches will get you the results you desire. Once again, far from it! Although this time tested exercise should be part of an overall ab workout, you also need abdominal exercises that target all of the major stomach muscle groups. In addition

Everyone has to start somewhere!

to this myth, another common misconception is the idea that high repetitions of crunches and sit-ups will achieve faster results for you. Do yourself a huge favor and don’t fall into this trap. Instead, focus on doing lower, more intense repetitions of each exercise. Always remember: focus on quality instead of quantity.

This next myth may draw some arguments from many health and fitness experts, but so be it. You may have been told that you need to do your abdominal exercises every single day. The truth is that you don’t and here’s why. A muscle needs a certain amount of recovery time after being vigorously exercised.

Your stomach muscles are no different. Let these muscles recover and grow between your ab workouts. Try moving your ab training to every other day in order to achieve the results that you are after.

One of the last myths we’ll be discussing deals with using weights in conjunction with your abdominal exercises. If you are using weights to strengthen and increase muscle mass in your arms, chest and other muscle groups, don’t you think it would also benefit your abs? Of course it will. But don’t go overboard by choosing weights you are not prepared for: never forget that safety comes first.

Now you have some solid information regarding some of the biggest myths that surround abdominal exercises, but one last thing needs to be said here. Along with your exercises, you need to put a solid plan to help rid yourself of body fat in place. Without addressing this issue first and foremost, you’ll never see any visible results and that’s what you’re really after, isn’t it?

You are? Well, first of all congratulations! For whatever reason, you have decided that you need to start an ab workout program and give your body a more appealing appearance. But you might be confused when it comes to choosing what type of abdominal exercise you should go with. Let’s face it, you are constantly bombarded with all sorts of “information” as to which type of exercise will turn your abdominal muscles into that lean, mean sexy six pack. It does get a bit confusing at times. So let’s try and cut through all the noise, shall we? This article will give you

Ab workout ready?

some solid information that benefits you by providing a solid starting point.

Common sense will tell you that before you begin any type of ab workout, you need to first take stock of how fit you are now. Do you lead an active lifestyle or is your exercise confined to mowing the yard and doing the dishes? Another factor that also has to be considered is the type of diet you have. Is it healthy and low in calories or do you subsist on fast food? This isn’t in any way meant to be critical of your lifestyle, far from it, but these factors will play a major role in determining just how successful you will be with your exercise regimen.

Now let’s take a look at exactly what muscles you will be exercising and developing with your ab workout and how they differ. Once you understand this information, the exercises you eventually choose to strengthen them will make much more sense to you

Most of you know that the abdominal muscles are a group of six muscles that extend from various points on your rib cage and connect to various points on your pelvis. Every good ab workout will target all of these muscle groups. Most experts refer to these muscles as “the core” of the body because they assist with so many functions. They help you breathe, they help you maintain your posture and when they are strengthened, they will also help you maintain a healthy back.

Although this isn’t designed as a crash class in anatomy, you should familiarize yourself with the names of these muscle groups because the purpose of any good ab workout is to have exercises that target each group. Makes sense, doesn’t it?

• Transverse Abdominal – This is the deepest muscle of all the groups and wraps around your middle the same way a back support belt would and it plays a major part in helping you maintain your healthy posture.

• Internal Oblique Muscles – You have probably heard this term before. This muscle group resides
  

  Ab workout pays off!

  on either side of your torso and also plays a major role when it comes to back support.

• External Oblique Muscles – Also another term you are probably familiar with and they also reside on either side of your torso and they help strengthen your lateral movement.

• Rectus Abdominus – Now that’s a mouthful, isn’t it? But this group of muscles is responsible for those six pack abs when it is strengthened!

See, that wasn’t so bad now, was it? Now when you start your ab workout, you’ll know exactly what muscles are being dealt with by the exercises and what benefits that you will eventually be able to take advantage of.

Ready to get started? You want to look better, feel stronger and healthier and have a bit more self confidence. Now what you need to decide is exactly what ab workout is right for you and combine it with a common sense diet in order to also eliminate body fat. What you have to understand before you begin your abdominal exercises is that you can have the best ab machine and ab workout program but if you can’t eliminate the fat that might be covering the abs, nobody gets to see the results!

Congratulations! You want to exercise because you know the many health benefits that you are going to be able to take advantage of by doing so. The problem that you might be facing at this point is probably related to choosing the right ab workout to start out with. Don’t feel bad. It can be a bit confusing once you start looking at all of the various options that one can choose from. So keep reading to get some good common sense information that will help you

Start an ab workout

make some sensible educated decisions.

One of the first things you need to understand is that no matter what type of ab workout you choose, you have to have the mindset to stick with it. Think about that for a second. How many times have you seen a friend or relative all excited about an exercise program one day and learn later on that he or she has given up? Seems to happen quite often, doesn’t it? Of course it does! And this is the trap many fall into. You might have experienced it yourself at one point or another, that’s anything but uncommon.

The biggest mistake that many people make when choosing their ab workout is falling prey to the latest and greatest fad that happens to hit the market. In reality, you can’t blame them. Every day, you see all sorts of ads (no matter where you are), all screaming how easy it is to get six pack abs and since so many people want an easy solution, they buy into the myths. Here is a tip: don’t be one of them!

Learn to go with a common sense approach when getting started. You need to understand that your ab workout should be just one aspect of your overall exercise routine. If you think that just exercising your abdominal muscles each day is the key to success, you need to stop thinking like that or you will be destined to fail and give up.

This could be you!

Another aspect that you need to consider, and please, don’t take this offensively, is just how much fat have you accumulated around your middle. That’s a nice way of asking the “how fat is your tummy?” question. Ok, no more tummy jokes! You can have the strongest stomach muscles on the planet from rigorous exercising, but if you can’t get rid of the fat around your middle, you’ll never see any impressive results.

With that being stated, let’s take a few minutes and talk about your diet and how it relates to everything. This won’t take long and for most of you, it’s probably common knowledge. By adopting a low fat diet along with your exercise routine, you will be forcing your body to burn the fat it has accumulated. Once you adopt this as your lifestyle and stick with it, you’ll start to eventually see the results. Sure, it may seem like a simplistic concept but a lot of times, that’s all you need to know. Remember, this doesn’t have to be complicated at all.

Now let’s move on to taking a look at another crucial factor that needs to be addressed before you even start. If you haven’t exercised for a while, you need to take it slow at the beginning and most programs will emphasize this. It also wouldn’t hurt to have a quick visit with your doctor and let him or her know about your intentions. It will you do you absolutely no good to plunge into an exercise program only to realize that it will take you days to recover from exercising.

By now, you have hopefully realized that it takes a bit more than buying a course or buying some exercise equipment to achieve the type of results that you are looking for. If you take a look at all of the factors that have been covered before you even begin your exercise program along with your ab workout and put the information you have gained to good use, your chances of staying with your program over the long haul will greatly increase. When that happens and you start to see and feel the results of your hard work, it will become second nature to you!