In the beginning running requires few items to start, a good pair of running shoes, apparel that keeps you cool and as dry as possible, good quality socks and a simple runners waist pouch to keep keys, some cash and liquid hydration. You don’t need a lot when you are a novice runner simply because your training sessions are not very long. Usually a beginner will run an hour per session several times a week. During this phase some runners don’t even bother with bringing their own drink but prefer to drink after the workout or at water fountains they may pass. Modular waist pack designs like the M1 and M2 starter models Maxpedition Waist Pouch are able to cater to these simple needs. For Amphipod the Runlite hydration belt or pack is a great basic waist pack for beginners.
 

Later as your running sessions lengthen and you start experimenting with the types of places you run in, you will start to need more equipment and in turn more space to stow them in. These modular system waist packs afford you the option of expanding their capacity by adding accessories to the main unit. For the Runlite hydration belt or packs you can odd docking stations where you can snap on extra flasks for added liquids on longer runs or snap pod modules to store energy bars, phones, keys and other personal effects. The Maxpedition Waist Pouch on the other hand with its “snap and anchor” system is able to support additional water bottle holders as well as pouches for more storage space.

 
These waist packs in recent years have changed their design to catch up with the needs of the time. With more and more people incorporating exercise in their lives and the sport of running becoming more popular, runners waist packs are evolving into gear that has a targeted audience hence the requirement of it not bouncing when the wearer runs but still able to hold all necessities. The classic endurance 4-flask belt of the Fuelbelt brand is a good example of the kind of design innovations clients are looking for. As the waist pack’s name implies it can hold not two but four 7 oz. bottles. These bottles are located in strategic places on the belt in order to minimize bounce, the size of the water bottles also play a role in this no bounce formula. Another characteristic that helps its no bounce claim is the sturdy two inch wide stretch belt. This is able to hug the body securely without chaffing the skin and when the body bounces the belt follows the body’s movement. The four flasks aside from being distributed evenly is held securely in place and using these smaller water bottles makes it easier to see where one is going even if they are drinking from the bottle. Aside from the four flasks there is a rear pocket on the belt where you can carry your other necessities. For those who are losing faith in finding the ideal no bounce runners waist pack for them, the Endurance 4 flask belt could be what they have been looking for. 
 

i need a reasonably quick, effective workout, that i can do once a day, for:

lower abs (alot)
upper abs
oblique, side abs,waist (alot)

i’ve looked at passion4profession and alot of other ‘six pack abs in 8 weeks’ videos but it’s not hard enough for me and doesn’t exercise my obliques enough. >_<

if someone could make, or give me a link for an intermediate – hard abs and oblique exercise workout (quick) that i can do once a day then it would be GREATLY appreciated.

i’m basicly aiming for a flatter stomach (maybe a bit of visible muscle would be nice) and to get some fat off the sides and around my waist before i reach mid teens. :/

(i’m also going to a beach party next month and i want to look my best, doesn’t everyone?)

thanks alot

btw, don’t start commenting stuff like: dont worry about what you look like bla bla or your too young to worry, i appreciate it if im too young to do the exercises but im doing this for self fitness, not just appearance.

• Easy in-out bottle snap technology, won’t fall off
• Fully adjustable spacing and customization, pods + bottles can be added or removed
• Large neoprene pocket with Velcro closure
• Comfortable belt attaches with Velcro
• Sized sized belts for custom, bounce-free fit

Product Description
The RunLite Series multi-bottle hydration belts combine Full-TiltTM, Hybrid-stretchTM, SnapFlaskTM and AirFlowTM technology. This versatile and ergonomically integrated system has incomparable quick-click access to fluid or gel while on the run. Self-customizing options make these ultra-light hydration belts the most comfortable way to carry fuel, water, and basic essentials. Position bottles anywhere you want on the belt – vertically, horizontally and for left and right handed access. The multi-bottle Runlite Series belts are unmatched for comfort, performance and overall usability.

Amphipod RunLite 4 | Size 1

• Quick, easy bottle release and replace system
• Bottle holders fit vertically or horizontally
• 8-ounce bottles can be positioned anywhere on belt
• Comfortable, bounce-free belt with Velcro closure
• Large bottle mouth opening for easy filling

Product Description
The RunLite Series multi-bottle hydration belts combine Full-TiltTM, Hybrid-stretchTM, SnapFlaskTM and AirFlowTM technology. This versatile and ergonomically integrated system has incomparable quick-click access to fluid or gel while on the run. Self-customizing options make these ultra-light hydration belts the most comfortable way to carry fuel, water, and basic essentials. Position bottles anywhere you want on the belt – vertically, horizontally and for left and right handed access. The multi-bottle Runlite Series belts are unmatched for comfort, performance and overall usability.

Amphipod RunLite 4 | Size 2

• Quick, easy bottle release and replace system
• Bottle holders fit vertically or horizontally
• 8-ounce bottles can be positioned anywhere on belt
• Comfortable, bounce-free belt
• Large bottle mouth opening for easy filling

Product Description
The RunLite Series multi-bottle hydration belts combine Full-TiltTM, Hybrid-stretchTM, SnapFlaskTM and AirFlowTM technology. This versatile and ergonomically integrated system has incomparable quick-click access to fluid or gel while on the run. Self-customizing options make these ultra-light hydration belts the most comfortable way to carry fuel, water, and basic essentials. Position bottles anywhere you want on the belt – vertically, horizontally and for left and right handed access. The multi-bottle Runlite Series belts are unmatched for comfort, performance and overall usability.

Amphipod RunLite 4 | Size 3

• Fanny Pack is Constructed of Durable High-Quality Material
• Fully Insulated Pack Keeps Your Beverage at Just the Right Temperature!
• Includes a SmarTube Hydration System – Screws Around the Mouth of Any Standard Water Bottle for Easy, Hands-Free, Hygienic, Clean Drinking
• Maximum Water Bottle Capacity: 1 Liter (35 oz.)
• Pack Includes Strong, Adjustable Straps

Product Description
The Blue Desert Gobi Fanny Pack includes the SmarTube Hydration System for easy, hygienic, hands-free drinking. The SmarTube System easily screws around the mouth of any standard water bottle. The fully insulated Gobi Fanny Pack is constructed of durable, high-quality material that keeps your beverage at just the right temperature. This waist hydration pack is capable of holding a water bottle up to 1 liter. It features strong adjustable straps and reflective stripes for added safety. The Gobi is available in Blue or Camo.

Blue Desert Gobi Basic Fanny Pack with SmarTube Hydration System

• Pack is Constructed of Durable High-Quality Material
• Fully Insulated Pack Keeps Your Beverage at Just the Right Temperature!
• Maximum Water Bottle Capacity: 2.25 Liters (80 oz.)
• Pack Includes Strong, Adjustable Straps

Product Description
The Blue Desert Sinai Basic Bottle Carrier includes the SmarTube Hydration System for easy, hygienic, hands-free drinking. The SmarTube System easily screws around the mouth of any standard water bottle. The fully insulated Sinai Pack is constructed of durable, high-quality material that keeps your beverage at just the right temperature. This hydration pack is capable of holding a bottle with up to 2.25 liters of water. The Sinai features strong adjustable straps and reflective stripes for added safety. It is available in Blue, Camo, or Yellow.

Blue Desert Sinai Basic Bottle Carrier with SmarTube Hydration System

• Fanny Pack is Constructed of Durable High-Quality Material
• Fully Insulated Pack Keeps Your Beverage at Just the Right Temperature!
• Maximum Water Bottle Capacity: 1 Liter (35 oz.)
• Pack Includes Strong, Adjustable Straps

Product Description
The Blue Desert Sonora Fanny Pack includes the SmarTube Hydration System for easy, hygienic, hands-free drinking. The SmarTube System easily screws around the mouth of any standard water bottle. The fully insulated Sonora Fanny Pack is constructed of durable, high-quality material that keeps your beverage at just the right temperature. This waist hydration pack is capable of holding a water bottle up to 1 liter and includes an additional pocket to secure any personal items. The Gobi features strong adjustable straps and reflective stripes for added safety. It is available in Blue, Camo, or Yellow.

Blue Desert Sonora Single Fanny Pack with SmarTube Hydration System

• Comes with 24 oz. Podium Bottle
• Side cinch fit system
• Air Mesh panel for comfort
• Front and back reflectivity
• Quick pull bottle access

Product Description
Waist belts with water: We’ve taken the idea and run with it. A new waist pack designed with runners in mind. CamelBak has been the innovation and performance leader in outdoor hydration products since 1989

CamelBak Delaney 24-Ounce Podium Bottle

Keep in mind that even if you do plan to bring extra sources of carbs on your run it is still ideal to eat 2 to 3 hours prior to your exercise session. Accordingly, if you run just one or two hours your body burns 30 to 60 grams of carbohydrates per hour. However if you run longer, then the number of grams of carbs per hour jumps to 60 to 90 grams every hour after the first two. You can calculate your carb needs accordingly. So what are ones options when it comes to carbohydrates that can fuel your body on the run?
So aside from the energy drinks we are all so familiar with, one of the alternatives for your carbohydrate needs are energy gels. These packets generally contain 22 to 29 carbohydrate grams from several sources which usually contain electrolytes. Experts advise that these gels be used in tandem with water so as to speed up the release of energy into your system. Another option that you can place in your runners waist pack is the energy chew. Some who do not like the consistency of energy gels use energy chews instead as its texture is more like small bite size chocolate pieces or similar to soft candy. Each bite usually has around 5 grams. Since you know the carb content per bite it is very simple to tailor your carb intake as per your needs. One of the oldest and the most common source of carbs are energy bars. These are still small enough to fit your runners waist pack and with around 20 to 40 grams of carbohydrates and a good helping of protein it can certainly keep hunger at bay. 
 

A convenient way to incorporate carbs in your training session is a sports drink. Sadly sometimes our memory slips and we think we have stocked up enough at home only to realize that we have miscalculated and have drunk it all. A good DIY substitute is a combination of water around 24 ounces then add 1 teaspoon of lime juice, 2 teaspoons of honey, 8 teaspoons of sugar and a third of a teaspoon of salt. Mix well and store in your water bottle.

If like me your stomach starts growling after about two hours of running then I’m sure you are in the habit of bringing an energy bar in your runners waist pack. An ideal substitute if you find yourself energy bar-less is the ever popular fig bars. Two of these can supply around 90 calories as well as 22 grams of crabs which is equivalent to a Clif Bar or PowerBar that contains around 22 to 45 grams of carbohydrates. Stomach growling solved!
 

If you prefer popping energy chews during workouts then a childhood favorite, gumdrops ought to do. I’m sure you have a pack or two hiding in your cupboard somewhere. Each energy chew usually has around 5 grams of carb and gumdrops around 4. Last but not the least is for those who prefer energy gels while running. These little packets have around 22 or more grams of carbs and are usually taken with water to hasten the delivery of energy to the body. A simple yet effective substitute is a jelly pack (mini jams usually seen in diners). Although they only have around 13 grams compared to an energy gel pack’s 22 they provide two types of sugars and taste pretty good. Just bring a bit more in your runners waist pack.      
 

With all the advertised dietary supplements in today’s energy drinks and more introduced every month or so are these newly discovered ingredients really worth your time and money?

Our first performance enhancing ingredient is Guarana. It is increasingly found in energy drinks due to its claims of enhancing physical performance and alertness. How does it do this? It is a rich source of caffeine and the temporary buzz individuals get from drinking beverages with Guarana can get the similar benefits from drinking coffee or soda with caffeine so in my opinion nothing really new or healthful from that ingredient. Next on our list is vitamin B. Once again a selling point for the energy drinks in many a runners waist pack. This vitamin helps in converting food to energy hence the manufacturer’s claims of their drink being an energy booster. Medical studies however show that only a vitamin B deficient person will benefit from additional doses of vitamin B. Regular supplementation has not shown to affect performance according to the Physician and Sports medicine journal. Another well known ingredient that has found its way in many products from beverages to cosmetics is Ginseng. Specialists however point out that not all Ginseng is created equal and that only Panax Ginseng provides the majority of benefit commonly advertised like increased stamina, energy and alertness. Also energy drinks usually contain too small an amount of Ginseng to make a difference.

So remember although it is tempting to stash these so called performance enhancing products in our runners waist pack it is always best to research a bit before investing in a bottle.
 

Generally sports eyewear are priced in excess of a $100 each brand with its own variation of “the best lens” or design for the job. Many models that are found in different waist packs already have lenses that are polarized to cut against glare from bodies of water, sand or desert rock like the Attack model from Native eyewear ($140). Other brands like the Smith V-Ti at $159 market their eyewear with specialized interchangeable lenses for specific situations. If you find the idea of changing lenses too much work mid-run then the Julbo Instinct at $110 has photochromatic lenses that changes tints automatically depending on the amount of light. If $100 is a bit too much of a commitment for you budget wise the Envy photochromatic glasses from Tifosi is just $60. Aside from the lenses the different types of frame designs have varied functions like protecting from side light, preventing heat buildup, fogging and other innovations. It also doesn’t hurt if the sunglasses you tuck in your waist pack makes you look cooler.
 

Runners and exercisers carrying running workouts and exercises outdoors have a special need of a perfect kind of waist pack for them. Such a waist pack for runners must be spacious enough to let runners keep their necessary requirement items and basic accessories with them in it.

Such waist packs for runners are especially designed with a pocket for water bottle and some small pockets are there in the waist pouches to keep tissues, keys and cell phones in them. The fanny packs are another kind of bag which is especially designed to facilitate runners, exercisers, and travelers as well.

Runners can have running water belts to facilitate them with the ability to drink water during running. Such running packs are a great way to let runners control their thirst and keep themselves away from the sunstrokes during exercises and workouts.

Hydration waist pack is also a great option for runners to let themselves run and experience the perfect running exercises without facing any dehydration issues at all. Such a facility also gives rise to the use of running waist pack to let them run conveniently.

These kinds of bags are always helpful and perfect for runners. Runners as well as exercisers can carry the running bag and waist bag to let them run comfortably. The complete accessories of runners are important as they let them have a comfortable running and have a series of comfortable exercises as well.

Runners have a great urge to keep their body in shape and in its perfect from. The use of such running packs has made their task easier and this is why running outdoors is now a convenient task for runners.

Runners are able to carry their basic accessories with them. Such accessories make it far easier for them to have their water bottles in the running waist packs and other basic necessities with them as well. The use of such packs is a great sort of ease for runners. This is why runners always choose to have these running backpacks with them throughout their running and exercise time periods.

Take energy drinks or what others now call hydration boosters, before you only needed to secure a container of water in your runners waist pack, a few odds and ends and you are on your way. Now there is a confusing array of energy drinks that cater to not only the type of run but also personal tastes. As a rule of thumb you do not really need an energy drink if you are running for an hour or less, for longer runs however these hydration boosters offer additional electrolytes and carbohydrates to help keep your body running more efficiently.

A no frills product for hydration is the Gatorade G2. At around $2 for a 250ml bottle it is an effective drink that replenishes electrolytes and rehydrates with 115mg of sodium, 30 mg of potassium and 7g of carbohydrates. At only 30 calories per bottle it is best for training or exercise session of an hour or less. Another straightforward product but this time for moderate or intense exercise or running is the GU Electrolyte brew for $25. The blueberry pomegranate flavored energy drink packs 140 calories and makes 21 oz. that has 50mg of potassium, 640 mg of sodium and 34g of carbohydrates. If post exercise soreness is an issue for you then the Cytomax performance enhanced drink at $3 per 591 ml bottle is up your alley. It boast the ingredient Alpha-L-Polylactate that not only provides energy at an accelerated rate but buffers lactic acid in muscles which helps lessen post exercise soreness. So for the best energy drink to store in your runners waist pack determine your needs and research the product and don’t’ forget the all important taste test.

• Nine zippered cargo pockets
• Two small external mesh pockets
• 7in x 27in (17.8cm x 68.6cm) foam padded waist belt
• Contoured to support waist and back
• D-rings for optional shoulder straps (shoulder straps sold separately)

Product Description
Built to withstand wear and tear by even the most extreme professional hunters- combining industry leading versatility and comfort with durable materials and quality craftsmanship. The old adage “a place for everything and everything in its place” is exemplified in the Fieldline Pro-Guide Waist Pack, which was specifically designed to organize, carry and protect a hunter’s complete arsenal of important hunting tools.

Fieldline Pro-Guide Waist Pack

One of the quirks however that I have developed when it comes to the liquids in my runners waist pack is that if there is a new type of energy drink available I’ll definitely try it out. As we all know we not only lose liquids when we sweat but electrolytes as well. This is why I have opted to use beverages that have carbohydrates and electrolytes to make sure the fluid electrolyte balance in my body remains optimal for my exercise. The problem used to be though that even if I am partial to drinks with taste I still want it “light” enough to refresh me rather than overwhelm my taste buds and lessen the “refreshed” feeling I like. I was therefore pleasantly surprised at the new crop of fitness waters that they are marketing like Propel fitness water. Fitness waters are flavored but subtly so. This makes drinking them easier and more refreshing, unlike the heavier sports drinks that leave you feeling bloated. The calories in fitness water products per serving. The product is therefore better for those who are running to lose weight and stay fit. So the next time you go to a convenience store or supermarket to purchase drinks for your runners waist pack why don’t you give fitness water products a try.
 

• Adjustable fit, sits in the small flat of your back for minimum bounce
• Waterproof to protect your gear from weather and perspiration, includes key fob and 2 compartments

Product Description
Sometimes more is more. Same great low-profile design as the Speed, but 35% greater capacity. 5 x 9.5 inches, two compartments.

FuelBelt Distance Runners Team in Training Waistpack, Purple

• Adjustable fit, sits in the small flat of your back for minimum bounce
• Waterproof to protect your gear from weather and perspiration, includes key fob and 2 compartments

Product Description
Sometimes more is more. Same great low-profile design as the Speed, but 35% greater capacity. 5 x 9.5 inches, two compartments.

FuelBelt Distance Runners Waistpack