Category Archives: Core Training

May 7 2012

4 Top Weight Loss Tools that Work for Life

You want fat loss with weight loss? You need a program that works over the long haul? Tired of hearing about the weekly new weight loss programs on infomercials? Want some fat loss and weight loss strategies that will work today, tomorrow and 10 years from now? Read on…….

Here are steps you can take to be successful with fat loss and weight loss management:

1. Shorten your weight training workouts to 50 minutes or less and ramp up the intensity. In other words, work harder for a shorter period of time and you’ll get more fat burn and calorie burn during and after your workout.

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises.

Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on “mirror exercises” like bicep curls, calf raises and tricep extensions.

Here is a good fat-burning workout:

Do each exercise one after the other with little or no rest between exercises. Rest 2-3 minutes between circuits. Do the circuit 4 times.

–Bulgarian Split Squats, 10 repetitions each leg
–Plank, 12 repetitions, 10 second hold
–Pushups on Medicine Ball, 12 repetitions
–Step Ups with Knee Lift (knee high platform), 10 repetitions each leg
–Bentover dumbbell rows, 10 repetitions
–Clock Lunges, 5 repetitions each leg
–Standing dumbbell shoulder press, 10 repetitions
–Repeat circuit 3 more times.

This type of workout will torch body fat.

2. Shorten and intensify your cardio workout. Long, slow cardio sessions wastes time and eats away at your muscle mass. Short, intense cardio sessions also burn more fat and calories during and after your workout.

I’m talking about interval cardio sessions that are 20 minutes or less.

Here is an interval cardio session that I often do (or something similar):

–Jump rope, fast, 1 minute
–Walk 1 minute
–Mountain climbers, fast, 30 seconds
–Walk 30 seconds
–Jumping Jacks, fast, 1 minute
–Walk 1 minute
–Run-In-Place, fast, 30 seconds
–Walk 30 seconds
–Bodyweight Jump Squats, fast, 15 seconds
–Walk 1 minute

Repeat this circuit 2 more times.

If you don’t like these types of exercises, then pick exercises that you like. I know that jump squats won’t work for those with knee or back problems. As long as you change it up and keep it interesting, you will will make progress.

3. Make needed changes to your eating habits and reach your fat loss and weight loss goals faster.

Don’t ruin great workouts by eating bad food with a million calories. Its possible to hide those hard-earned muscles with a thick layer(s) of fat. Don’t fight against yourself!

We eat “too large” servings of food and that’s without even “super-sizing” anything. Keep your daily food journal to track what, how much and why you are eating! This will help you with portion control.

It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).

Here are some common sense do’s and don’ts when it comes to eating:

Cut out these type foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these type foods: whole grains, oatmeal, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard. You get the idea.

4. Shorten and intensify your workouts with jump training (plyometrics).

If you’re having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.

Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.

Try this jump training workout (take little or no rest between exercises):

–jump rope, two feet, full speed, 1 minute
–squat jumps, 10, full speed
–lunge jumps, 10, full speed
–depth jumps (off knee-high platform), 10
–tuck jumps, 10, full speed
–jumping jacks, 30 seconds, full speed

Rest 1 minute between circuits. Repeat the circuit 2 more times–20 minutes total workout time. Take more rest between exercises or circuits if needed.

Burn fat, lose weight and stay healthy!

Here’s 10 other tools that will help you keep the weight off…..Download your free book today, “10 Tools to Help You Live Healthier.”

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Apr 13 2012

5 Tips to Lose Weight without Low Back Injuries

What good does it do you to wreck your body trying to lose weight? I see many people with low back injuries that could be avoided.

You can lessen your risk of low back pain or injury with proper training and good posture. Bad movement patterns over a long period can cause some serious low back pain. In some cases, you may need to consult your doctor.

Low back pain is a major problem for the American population. As many as 75%-80% of adults have experienced significant low back pain. Lack of core stability and strength is the major cause of low back pain.

According to research, here are the Top 5 Causes of Low Back Pain:

1. People with chronic low back pain have inadequate firing of the transversus abdominis, internal oblique, multifidus and deep erector spinae.

2. Training the abdominal area without proper pelvic stabilization increases intradiscal pressure and compressive forces in the lumbar spine.

3. Core training done without proper recruitment of the tranversus abdominis, multifidus and other stabilizers will lead to the development of muscle imbalances and inefficient neuromuscular control of the kinetic chain (human movement system). Brace before doing core exercises (like you’re getting ready to take a punch to the gut).

It is also important to brace before doing exercises like squats and shoulder presses. These two exercises work the core muscles big-time (many times better than other traditional core exercises).

4. People with chronic low back pain have inadequate stabilization endurance. When training the core, the stabilizer muscles (which are primarily slow twitch muscle fibers) are best trained with the “time under tension” method. This method of contraction lasts for 6-20 seconds. This method also improves static and dynamic stabilization.

5. Maintaining the cervical spine in a neutral position during core training improves posture, muscle balance and stabilization. If the head protrudes (forward head) during training, the sternocleidomastoid (anterior neck muscle) is recruited.

This can lead to pelvic instability and anterior rotation of the pelvis. When this happens, the eyes re-align and are not level. This will negatively impact your exercise performance.

Strengthen your core with exercises like planks, side planks, bridges, cobras and back extensions.

Do bodyweight back extensions to protect your spine and build low back muscles.

Back extensions target the erector spinae muscle group surrounding the spine. Your hamstrings also contract strongly during the back extension exercise and assist the erector spinae.

It is important to perform this exercise correctly or you will end up with the very thing you are trying to avoid—-BACK PAIN OR INJURY. The technique error I see most in those doing back extensions is hyperextension of the back. Hyperextension happens when you continue lifting your upper body past the point of a straight line (your back, hips and lower legs should line up).

The pictures above (on the ball and on equipment) shows correct technique. Hyperextension will compress your vertebral discs.

If you already have a specific back injury you are suffering from and are looking for relief, visit the Healthy Back Institute. Since 2001, their team of pain relief experts has helped over 240,000 people in 100 countries from around the world find lasting relief from their pain.

They have given away over one million copies of the new book, The 7-Day Back Pain Cure, by Healthy Back Institute co-founder Jesse Cannone. Get a Free Copy of The 7-Day Back Pain Cure now!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Mar 6 2012

Spring Season Bodyweight Workouts to Burn Fat

Break out of your winter blues with these fat-burning bodyweight workouts! It will be spring season in a couple of weeks….get an early start with your workouts.

Bodyweight Strength Workout

A short, intense fat-blasting bodyweight strength workout can be just what you need if you are in a slump. When was the last time you did strength training without weights. I recommend doing a bodyweight workout at least once a week. It will give your joints a break from lifting weights.

If you need a supplement to your regular full body strength workout, this circuit workout is what you need.

Circuit workouts are good because you can incorporate exercises like squats, lunges, step ups and pushups and improve your heart health too. And, to get even more fat burn, do some of these exercises as full speed power exercises. Make sure you have mastered proper jumping and landing techniques before incorporating power exercises into your routine.

You don’t need any machines—just get your body ready for some very intense exercise. If you have knee or low back problems, this type of workout is not for you.

Here is your fat-blasting bodyweight strength workout:

–Bulgarian split squats, 10 repetitions each leg
–pushups, 12 repetitions
–walking lunges with upper body rotation, 10 steps per leg
–inverted rows, 10 repetitions
–step ups (knee high platform), 10 each leg
–pushup plank, 10, 5 second hold (pictured above)
–side lunges, 10 each leg

Try to do each exercise, one after the other, with little or no rest. Rest 2 minutes after the circuit. Do the circuit 3 times.

Bodyweight Cardio

Use bodyweight cardio to tone up and change up your regular cardio routine.

Tone your lower and upper body on cardio day! Doing bodyweight cardio is both a strength and cardio workout. It is one of the best ways to help tone your body. And, it keeps you away from boring cardio routines.

Changing up your cardio workout can also help you break thru fat loss plateaus.

It only takes about 20 minutes to do this bodyweight cardio workout:

–deep knee bends, 10 repetitions
–pushups on medicine ball, 10 repetitions
–deep knee bend jumps, 10 repetitions (slow descent, explosive jump)
–pullups, 6-8 repetitions
–speed ladder – lateral speed steps, 10 repetitions (pictured above), full speed
–triceps dips, 10 repetitions, feet and hands on bench
–front-to-back hops, 10 repetitions each side of cone, full speed

Do this circuit 2-3 times. Take little or no rest between exercises. Rest 1-2 minutes between circuits.

Enjoy your workout week!

Be sure and download my FREE 14-Day Accelerated Fat Loss Program and get started changing your body the right way!

“Exercise is not my life…..exercise makes my life better!”

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