Bare Bones Body Transformation

Happy July 4th.  As promised here you go!

I feel like it's time for this post.  Whether it's in person at the gym, or through email, people often ask me, "what are the things I absolutely have to do to get my body to change quickly".  Now 9 times out of 10 I usually try to avoid this question because if I give you the 5 things that absolutely need to be done, most people do 3.  And then they wonder why they aren't getting results. 

But, I figure I've been asked enough at this point that it's about time to give you the secrets to getting the body you want in as short a period of time as possible.

Ready?

There are literally 5 things that you absolutely have to do to get your body to change quickly.  You follow these 5 rules and I can virtually guarantee you will get the body you want in as short a period of time as possible.  This isn't based on theory, these are the techniques I use with my clients that get results fast!

1.) Warm-up:
Take the time to do a good 10-15 minute warm-up. And I don't mean going to jump on some piece of cardio equipment. Research shows that's a waste of 10-15 minutes.  Instead, do some self massage.  It will serve the same purpose of getting your body ready for exercise, and even better, it helps to alleviate the knots and tight muscles that come from sitting or standing all day long.  Truth be known, it will also decrease your chances of injury dramatically.  Need a little reminder (self-massage warm-up)

Follow this warm-up with some good old fashioned stretching.  Yes, the jury is still deliberating as to whether stretching is beneficial, but my experience has been it works wonders to prepare your muscles for the workout ahead. Here's a quick reminder on the stretches (warm-up stretches)

2.) Core:
From what I can tell too many people leave training their midsection to last, when they are tired from their workout.  And then if they do actually train their abs/core, it's half-hearted at best, usually only doing some kind of crunches, and thus get little to no benefit.  Training your core is as important, if not more important, than any other body part. Here's couple to get you started (core exercise examples)

3.) Resistance:
If I haven't done a good job of it before, let me clarify now, if you want to change your body and get lean, resistance exercise is the absolutely the best way to do this.  And to the women out there who think lifting weights will make you bulky, not so. Women typically do not produce enough testosterone to even come close to creating the bulky physique they worry about.

That being said, resistance training doesn't have to be lifting weights.  You can use bands, suspension straps, or traditional weights if you prefer.

Circuit                                                                                 Circuit   
Squats (with flavor -- see my you tube channel)         Squats (with flavor --you tube channel)
Lateral Raises                                                                     Chest Press (dumbbell)
Split Squats                                                                        Rear Deltoids
Push ups                                                                             Lunge (back) to Bicep Curls
Deadlifts                                                                             Deadlifts
Back (seated row)                                                               Triceps
Step up to balance and shoulder press                           Pull-ups
Bicep Curls (dumbbell)                                                       Lunge (back) to Shoulder Press
Tricep Push-downs                                                              Breast Stroke (see you tube channel)
Jump Rope --- 70-100 times                                                Jump Rope -- 70-100 times
                                                                                        
Circuit_3_Cheat_Sheet.pdf                                            Circuit_3a_Cheat_Sheet.pdf

4.) Cardio:
If you've been following my blogs for any length of time you know I'm big on doing intervals for cardio.  Because it gets the job done quickly with minimal damage to the knees, hips, and lower back.

Equally effective and a big favorite of mine is kettle bells.  With some proper instruction, this activity is the absolute best for burning calories, strengthening your core, as well as building some solid muscle in the hips and glutes (butt).

Follow this program with a good cool down stretch (the same movements you did to warm-up) and you should be on your way to a transformed body in a few weeks.

5.) Nutrition:
I'll keep this short, as this is becoming a bit long.  Whether you call it the Paleo diet, Mediterranean diet or anything else, staying with lean meats, minimal starchy carbs such as breads and pastas, plenty of veggies, and some nuts is the best way to go.  Need a little more clarification?  Here you go (nutrition made easy).

Get on Track and Stay on Track!

Here's Your Fourth One For Core

Just a few days ago, while waiting for my client to arrive, I watched a guy with low body fat (think lean), proceed to do his ab routine.  He did the typical knee raises, crunches on knees using the cable, and a few others that are too difficult to effectively explain here.  Let's just say it was an extensive routine, full of complicated and high level core movements. 

But you know what?

Almost each and every ab/core movement he chose, he performed incorrectly.  I was honestly concerned whether he was going to literally injure his spine throughout the entire routine.

Now, please understand I'm not being pompous or arrogant.  The movements, by the way he was executing them, were literally putting his spine in danger.  He maintained little to no stabilization in his mid section while performing each of his movements, and when he became tired (fatigued) his form became even worse.

Of course I commented respectively, "That's quite a core routine you have laid out for yourself.  Those are some really advanced core movements".  Beaming he responded, "Yeah, I just saw it in (fitness name omitted) magazine.  They said it will give me a great core in a few weeks". 

This is the exact kind of the thing that burns my you know what!

There are progressions to every movement/exercise.  There is a starting level, and numerous levels in between leading to the more advance versions (simple versions to more complex versions).  As in life, the goal is to start simply and slowly progress upward to more challenging forms and versions. 

Why?

So you don't injure yourself.  Do any movement, no matter how easy it seems, the wrong way long enough, and you will get injured.  Just because someone has a 6-pack does not mean they know how to train their core properly.  Having great genetics or good nutrition habits is what makes you lean. It doesn't dictate the quality of your core training.

And for goodness sakes, just because it's in a magazine doesn't make it the right way to train.  Magazine articles are written to help sell magazines.  Not necessarily to properly instruct you on the progressions of a certain movement/exercise.  Be clear, it's to sell magazines.

I want each of you to succeed in having a strong stable core.  And believe me when I tell you, you can't do it, build a strong core, if you're injured.

Start your core training movements utilizing the floor as your initial support surface.  Then try moving to do single leg versions of something like hip raises, for instance.  Then you would progress to a Swiss Ball, as this would provide even more challenge to your stability.  From there you could move to suspension straps, etc.  Now realize the above is merely a suggested guide as to how to properly progress your core training forward and not hurt yourself in the process.

It's more about how they function -- not just how they look.

Check out today's progression.

Here's Your Third One For Core

No matter how you slice it, you really can't get around the necessity of training core.  Whether you're dealing with knee pain, low back pain, or hip pain, chances are, at some level your core is involved.  You would be amazed at how frequently I've used a bit of self-massage (rolling on Energy F/X Tube), some effective stretching, and solid core work to address all sorts of pain issues. 

Yes, I know most of us only think about the vanity aspects of having a 6-pack to show off in the warmer weather, but it's bigger than that.  Core strength is part of keeping your body in alignment (think car tires). If your core is weak, the structures that connect to it, for instance your hips, can't maintain alignment or stability.  And if the hip can't maintain stability how will it keep your legs and knees in alignment when you sit for long periods, walk or run. 

Remember, everything is connected. 

Ignore training your core properly long enough and it's like ignoring putting oil in your car -- eventually you'll have to address it . . . . . or else.

So as promised here's another core movement to keep you progressing.  This is a progression from last week's post.  And of course if you've missed any of the exercises I've shared with you, or need some motivation, check out my You Tube Channel.

Here's The Second One For Core

Had some technical difficulties yesterday.  Can you say no internet or cable?  Thank goodness they came and fixed it quickly.

Now on to the business at hand.

This month I'm sharing with you core exercises using the Swiss Ball.  The purpose of the Swiss Ball, if you're not familiar with it, is to add increased instability.  By adding increased instability to your training, you increase the functioning and efficiency of your core musculature.

And as you all already know, a strong core is one of the most important aspects of being fit.  You can't truly call yourself in-shape if your core doesn't function properly.  Because to be quite honest, all movement first comes from the core.  It stabilizes your body just prior to any movement you do.  And if it's weak, other muscles take over a job they are not meant to do.  Now of course we all know what happens when you use the wrong tool for a job -- in this case possible injury. 

So don't skip the important exercises.  Train the muscles that matter as well as the muscles you can see

I'll have another one for you next week.

Here's The First One For Core

Last month after sharing with you some very challenging exercise on the suspension straps, I promised to provide you with some new movements for core that you can do on the Swiss Ball.

Actually, as I'm sure you already know, getting results and providing an effective workout for my clients is all about understanding progressions.  Meaning understanding how to go from simple to complex with any given movement/exercise.  Unfortunately most people go for the most "interesting"-- usually meaning the more difficult progression of an exercise.  Probably because it looks so impressive to observe. However you have to understand that it is probably being done by someone who has already put in the time doing the previous progressions.

Not following the order of easy to difficult is a good way to get injured.

In regards to the core, start off doing your movements from the ground (obviously a very stable surface).  Then proceed to a more challenging version of the exercise by moving to the Swiss Ball (which provides some instability and increased challenge), then consider using the suspension straps after mastering the previous movements.  That way you don't risk injury and can be sure you will keep making progress as well as keeping your routine interesting.

So by example, this is what a good challenging progression would look like (in the second video I show you all 3 options):

Now it's important for you to understand that there are literally hundreds if not thousands of progressions that could be followed.  This is just an example of one way to do it (from the ground, to the Swiss ball, to the wheel, and then of course the suspension straps).  The key is to not allow your ego to get ahead of your skills -- that's a recipe for injury.

Bottom line is to keep moving forward challenging yourself with different movements and types of equipment so that you can keep motivated and making progress.

Be sure to check back in with me next week for another new movement for core using the Swiss Ball.

Ok, Here's The Last One On Suspension Straps

Well this is the last exercise for the series on different movements you can do on the suspension straps (Jungle Gym XT). Of course there are literally hundreds of movements you can do on the straps, but as the month comes to a close I want to move on to share some new movements using the Swiss Ball.

Yes, I do realize that I say it all the time. 

Core fitness is 70-80% of being truly fit. 

The truth is, you can't perform to near your capability or avoid injury as well if your core is not fit and functional.  And I'm not just talking about being lean and having a 6-pack to show off.  Heck, that's just a matter of having a great metabolism and/or sticking to a good nutrition program.  No, having a 6-pack to show off has nothing to do with how well your core functions.

The funny thing is no matter what your sport, a strong and stable core is the basis of all movement.  Ask someone with back or hip pain how important is a strong and stable core.  And for those of you stuck at a desk all day long it's even more important. 

Why?

Because you're stuck at a desk all day long in a seated position. Your core is literally shut off for most of the day.  Muscles function better the more you use them.  Kind of like your brain.  The more you exercise virtually any muscle, the better it will function and ideally the longer it will last.

Thus the importance of exercising a minimum of 4-5 times per week.  Your body, your hormones, your mind and your spirit need that challenge to continue to function at their best.  Like your brain, if you don't exercise it regularly it goes bad a lot sooner than you realize.  Trust me on that one.

But I digress.

Today, I wanted to share with you one more version of the core exercise commonly known as plank.  In this version you are forced to have a strong and stable core as it relates to each side of your body independently, not just when both legs are there to support you.  It's a great next step after you've mastered last weeks example.

Remember, check back in with me each Friday next month where I will be sharing some core exercises using the Swiss Ball.

Let's Add Another One To The List

I know you've heard it over and over again, but I'm unfortunately going to say it again.  I hope I don't offend you in the process:

Transforming your body (think getting rid of body fat) is 80% nutrition

Having a fit body (think being able to do the things you truly like and not risk getting hurt) is 70-80% core fitness

Sometimes people jump to conclusions, so let me be really specific so I don't get misquoted.

Yes, you can do less than 80% on your nutrition and still get results.  The problem is I have only met a hand full of people that are willing to train that hard, or the person has incredible genetics and doesn't have to work that hard.  And by the way, there are very few people in the latter group.

Most of us do have to monitor what we eat and how much.  It's part of the process.  If you want your body to change you have to do something different than you've been doing, to get results.  Keep doing the same thing and expecting different results is . . . .

Well, you know what that's called.

So it stands to reason that if you want to avoid back pain, you're going to have to do something different than those monotonous crunches.  Sure you'll feel a burn in your midsection, but that doesn't mean you're really training your core effectively.  I fell asleep on my arm the other day and when I woke up it tingled.  But I'm pretty sure that didn't mean I had trained my arm effectively.

If you haven't been training core and need some movements to help get you started, check out You Tube Channel. Or stay tuned because next month, each Friday, I'll be sharing with you some core movements using the Swiss Ball.  It's a great next step after doing the one's listed on my channel.

Now, if you've been training core you already know the benefits and importance of doing those movements regularly.  But once in a while it's nice to throw in a little variety to keep things interesting and motivating.

Here's another one to add to the list. 

Ski Season Ready -- Core Exercise Review

Well here we are again on a Friday.  Two weeks left in the year and it will be time to start with a clean slate. Time to apply all the things we learned about ourselves in 2010.  It will be time to step up to the next level. 

But right now it's time for the next installment on getting you ready for ski season.  An opportunity for me to share with you the process that will keep you healthy for the entire season so you can enjoy what you love doing -- skiing, snowboarding or ice skating.

First we started with the all important self-massage.  You have to get the muscles properly warmed-up, prepared, to work before you can do anything.  Then last week I shared with you some important stretches to make sure you're flexible and your range of motion is improved. Ice, snow and generally unstable surfaces are nothing to play with. So now you should be ready for the next stage in your preparation for a heck of an active winter season.

This week I will share with you the next stage in training properly for a successful winter-fun season.  The all important core/abs. That will be followed by some new movements such as single leg exercises, and a host of lunges to make sure your hips are flexible and stable in various positions.

So let's do a little review first shall we?  Let's make sure the proper core work is being done so that that area is prepared to handle the challenging leg exercises that are to follow.  I know, too many people like to just skip over this part of their preparation, believing that it is really not all that important.  But let me assure you, a strong core is by far one of the most important pieces to being physically fit for any activity. 

Next week let's blast those hips and legs.

Mid-Week Motivation: Not All Movement is Good Movement

It's Mid Week Motivation Day.

It continues to both amaze and concern me how many people confuse doing an exercise correctly with just moving around.  Just because a person has low body fat that allows you to see their abs, doesn't mean that person knows how to train their core muscles.  It just means they have low body fat.  It could be from having a great nutrition program or it could be that the person is blessed with a high metabolism and hence low body fat.  One doesn't necessarily have anything to do with the other.

I want all of you to get the right information so that you can avoid injury and get results fast.  Results that will last and you can be proud of.

Check out today's video blog post for more on how to train the right way.

Core Fitness 4th and Final

First off, I do hope all of you had a great Thanksgiving celebration.  It's a great time to reflect and give thanks for all the things you do have.  A time to sincerely appreciate friends, family, and all of those people who have truly made a difference in your life throughout the year.  It's also a great time to reflect on the how the year has progressed and what you want to keep doing next year, as well as the things you want to change.

I must be honest with you.  I have yet to meet a person that trained their core too much. So I know this months exercises will be a great addition to your regular workouts.

Keep making your lists, keep making sure to put you on that list, and be sure to get your meals in every 3-4 hours.  I promise it will make for a much more enjoyable holiday season.

Click on the video below to get your next core exercise.  Let's make sure you're one step ahead of everyone else as this year comes to a close.