There is a lot of promotions and products out there that promise many things….. but you want to really know what it takes to find your abs?
Here is a quick ‘abbreviated’ guide that if followed will put you on the right track!
A) Proper nutrition
B) Proper Exercise
C) Proper flexibility
A) Nutrition. You can NOT out train a bad diet. This is KEY!
Eating guidelines is something that many people seem to struggle with. It can be very confusing due to all the mis-information and Advertising that companies do. Companies do advertising in order to increase sales, and increasing profits is the true bottom line.
Nearly every cell in your body reproduces about every 6 months, it can only reproduce based on the nutrients that are provided!! So, you truly are what you eat.
This 10+ page document outlines how I made some easy changes and lost 20 pounds of fat in less than 2 months! It was easier than I thought it would be. Trust me, I have a thing about going hungry and the whole time, I didn’t. I was surprised that this way of eating allowed me to satisfy my hunger, and actually eat less snacks.
B) Exercise. You must Move! If you want to loose fat, you must move. If you want to loose fat quickly, then you must sweat while you move! If you don’t want to sweat, then you must have lots of time to move slowly.
Tip: Get a Heart Rate monitor!
Quick fat loss = you must push your heart rate up doing exercises, then allow the heart rate to drop….intervals will ideally vary! Intensity and using the highest number of muscle groups is KEY! That is another reason functional training is so popular!
Want six-pack abs? then you have to remember it is the visibility of the abdominal musculature, not the strength of the muscles that matters.
C) Flexibility. In order to prevent injury, perform optimally, and reduce aches and pains, the muscle must be with in proper length tension relationship.
So, is doing abs a waste of time? Yes and No.
Yes, it is a waste of time if you want a six pack and that is all you are doing to attain that goal – everyone has abs, you just can’t see them – so you have to start there first!
No, because done correctly, ab work is great for your core.
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Want to get stronger, faster, and leaner this year?
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PEP Bootcamp is a fitness program that includes top notch fitness instructions, nutritional coaching and motivational training all designed to get you in the best shape of your life in the shortest, safest possible time regardless of your current fitness level.
PEP is a workout that:
• will develop CORE strength
• be able to recruit more muscle fibers
• is based on intervals rather than reps or weight
• teaches your body create more power
• teaches your Heart Rate to quickly drop between intervals = faster recovery!
• prevents over-use injuries through variation of exercises
• creates stability of all muscles and joints
• increases functional strength that applies to sports
• improve flexibility with advanced foam roller techniques
PEP is a workout that will challenge every muscle in your body and get
you ready for the upcoming race season!
PEP is an endurance workout that affects the whole body with continually challenging exercises.
This promotes a greater release of growth hormone and increased levels of lactic acid
production, which will enhance the body’s ability to remove this waste product when
Don’t let the next 6 months be the same as the last 6 months. Do something about it.
You CAN do this. The Unstoppable Fitness Formula can work for you. All you have to do it let me “prove it ” to you over the next month
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Where: Athletic Training Services – 3872 Roswell Rd. – Suite A-9 – Atlanta, GA 30342
-about a mile from Chastain park
P.S. 30 days from now you’ll either be a month older and possibly a few pounds heavier, or, you can be a 5-10 pounds lighter and 30 days closer to your fitness goal. You decide which on you would rather be one month from now. Make sure you make the right choice
call for a PEP Introductory session
FOR MORE INFORMATION, email STEPHEN using the Contact page
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I know of a exercise regime that has people doing many things that are challenging exercises, however, one of the main things is that the routine doesn’t pay any attention to the Risk vs. Reward factor of exercise. And as such I found out that many people were getting injured doing the workouts.
And as an athlete “The Number 1 way to Improve, is to NOT get Injured”
Let me explain what I mean. The simple fact is there are more basic exercises that you can get as much benefit (if not more) and a fraction of the risk involved in performing them.
Some examples of low risk, high reward plyometric exercises are:
1) jumping rope.
2) squat jumps.
3) side to side hops over cones.
Some examples of High Risk with little reward are:
1) Anything involving standing on a stability ball. I’ve done it, but each time I let out a sigh after being finished – b/c I didn’t get injured. Sure, it’s a cool looking exercise, and people may stop to watch you, but the risk involved during, and finishing the exercise is way too high for any benefit that you would get from doing it.
I heard that Juan Carlos Santana tore an ACL getting off a ball at a seminar – that was enough to make me realize that it was a little risky too do.
2) Increased box size while doing box-jumps. Just because you use a taller box, does not mean that the proportion of benefit from jumping is increased, infact there is an inverse relationship. The taller the box, the less increase in benefit, and the greater increase chance of injury.
For example, if you are doing box-jumps onto a 24″ box, going to a 36″ box is going to barely increase the body’s ability to create more power, however, there is a much greater risk involved.
3) Using ‘the smith machine’ to do squats. I understand the reason people use the smith machine to do squats, but what I don’t think that people realize the hidden risks of using the smith machine. The risks are that:
A) you are loading lots of weight onto the back of your neck, and then attempting to squat that weight, during the course of doing this, you are likely to cheat in any way possible to raise that weight – pushing your neck further into the smith machine.
B) If you have bad mechanics while squatting & then add much weight to the squat (again, on the back of the neck), then the bad mechanics are going to be magnified – and at some point cause an injury.
Want a better exercise that will still challenge most athletes – Single Leg Squats! You don’t have to double the load on your neck, to double the load on each leg, just use 1 leg and your bodyweight.
Another difference is unlike basketball or volleyball, where the power creation may have to come from different muscle length during the course of an event, for cycling, the legs power creation goes through the same cycle (no pun intended, but hopefully appreciated) either seated or standing. So, because the pedal is attached to a crank-arm, your foot is going to do the same circle for every revolution of that crank.
Therefore, we use Plyometrics so that the Power Creation uses a similar muscle length tension relationship of squatting low and jumping, then landing back in a similar squat, then immediately jumping again.
Now before you race to the gym or the basement to hammer out a plyometric workout, please read this first and keep in mind that a risky exercise does not mean it has the most reward!
The biggest reward is to stay injury free.
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