Now if you don’t know this yet you are about to know that achieving that ripped midsection has more to do with what you stuff in your mouth than what exercises you select.  Getting lean enough to see your abs is nutrition based and you simply cannot out exercised poor eating.  Performing core work everyday for hours on end will not give you the abs your looking for if your stuffing calzones down your throat.

With that being said, today’s blog will be about choosing the best exercises for your core so that when you do shed those layers of body-fat your abs will look even that much better.  It is also about keeping your body healthy and a good core training routine should teach you how to use your abdominal while performing other tasks.

When we look at core stability and core training we want to categorize our core work into 2 categories:

1. Basic Static Stability
2. Dynamic Integrated Stabilization

Basic Static Stability

This type of  exercise is the simplest form of core training one can do.  What we mean by static stability is being able to perform an exercise while bracing your core without movement for a required amount of time or reps.  In this type of exercises you are trying to teach the body the proper way to brace the core muscles and hold them tight.

Dynamic Integrated Stabilization

This type of core training involves the static stability of the example above with additional aspects integrated into the exercise.  What we are learning to do with dynamic integrated stabilization training is keep the core braced while another area of our body is moving.  This produces a much greater demand on the core and therefore will produce a much stronger torso.

This type of exercise can be broken up into 2 sections.

1. Static Hips/Dynamic Shoulders:  this is when the core is braced and we move from the shoulder joint to produce a greater stress on the core musculature.  This can involve equipment such as the TRX suspension trainer, Val-Slides, Stability Ball, Ab wheel, etc  While our shoulders create a movement the rest of our body remains static and braced.
2. Static Shoulders/Dynamic Hips: this is when the core is braced and we move from the hip joint to produce a great load on the core musculature. This also involves such equipment as the ones mentioned above.  While our hips create movement our core and shoulder joint stabilize the rest of the body.

You want rock hard abs and a super strong core?

Forget doing hundreds of situps… Try these core exercises. We like to perform core work at the beginning of your workout right after our dynamic warm ups and activation exercises

These core exercises will help develop functional core stability and strength so you will have a powerful torso for dominating and if your eating right you can rip that shirt off and show off what you got!

Would You Show Her Your Abs?

Tonight I put together a nice workout for one of our group classes that consisted of only 2 sized kettlebells and it was a great workout. What you want to do is pick two different size bells for this workout and keep them by your side. You want to also have a interval timer like the gymboss.

Here is how it went down tonight:

Warm ups
Foam Roll
Standing KB Halo’s
Standing KB Around the Body
KB Figure 8′s between legs
50 KB Swings – 2 hands, one hands and alternating were allowed

Core
1a. Beginner KB Windmill x10 each
1b. Single Arm Farmers Walks x 50 yds each side
2a. Intermmediate KB Windmill x 10ea
2b. Single Arm Rack Position Walks x 50 yds each side
3a. Intermmediate KB Windmill x 10ea
3b. Single Arm Waiters Walks x 50 yds each side

*If you are not sure what each type of windmill is than check out this video I did on the various windmill progressions

Strength
1a. Single Arm KB Clean R/L
1b. Single Arm KB Military Press R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest followed by 1 round of a combo clean and press for the same time interval

2a. Single Leg KB Romanian Deadlift R/L
2b. Single Arm KB Row R/L
* we did this for 2 rounds of 30 seconds of work with 15 seconds rest

Conditioning
KB Complex
1. Single Arm Swing 5R/5L
2. Single Arm Snatch 5R/5L
3. Single Arm Squat & Press 5R/5L
* we did 2 rounds with 45 seconds rest in between each complex

Heavy Swing Tabata
1. Two Handed Swings with a Heavy Bell
* we did this for the traditional tabata time of 20 seconds of work with 10 seconds of rest for 8 rounds

This workout took us about 45 minutes to complete and was kick ass. If you have a couple of kettlebells at home give it a shot and let me know what you think. O yeah if you are unaware of any of the exercises listed above just let me know and I will do a video for them with some teaching tools.

Enjoy and thanks for reading

Perform a KB clean & press followed by a chin up and see how many sets you can get in 15 minutes.
Rest for 3 minutes and then perform a 1 arm snatch with a descending ladder of 10 reps each arm followed by 8 reps, 6 reps, 4 reps, and finally 2 reps.

This will give you a great workout in minimal time, which is what most people lack. Enjoy!

POST YOUR FAVORITE QUICKIE WORKOUT IN THE COMMENTS BELOW!

Click here to view the embedded video.

Today I did my intervals on the beach.  It felt great.  It was a beautiful day and it felt great to get some exercise in outside.  What better place to run than alongside the ocean.  This is just one of many ways to get your workout outside during the nicer whether.

Below is a video clip of a conditioning workout I did the other day in my backyard.  It was beautiful out and I had limited time to get a workout in so I hit a 25 minute metabolic session in at home.  Not much equipment needed and it was a GREAT workout.

Click here to view the embedded video.

Monday 4/12/10
1a. Incline DB Bench: 65x10x2, 75x10x2
1b. Bulgarian Split Squat: BWx15ea, 15x15ea, 15x12eax2

2a. CG Pulldowns: 105×15, 120x15x2, 120×10
2b. DB Forward Reaching Lunge w/ Side Lateral Raise: 15x12eax2, 20x12eax2

3a. Seated DB Alternating Shoulder Press: 25x12ea,30x12eax2,35x12ea
3b. Spidermans: BWx10 eax4

4a. Standing Barbell Curls: 55x15x4
4b. Elevated Push-ups b/t 2 Med Balls: BWx20,20,15,15

5a. Triceps Pressdown: 95x15x4
5b. MB Vertical Chop: 7kgx15x4

6a. Reverse Hyperextensions: 120x12x4
6b. Standing Chest Press w/ Bands: Yellow x 20×4

Tuesday 4/13/10
1a. DB Squat w/Shrug: 40x15x4
1b. 1 Arm Push-up w/ Arm Roll-out: BWx8eax4

2a. Bent Over BB Row: 140x12x4
2b. Seated Alternating DB Side Laterals: 25x12eax4

3a. DB Standing 1 Arm Overhead Press: 40x10eax4
3b. High2Lo Cable Chops: 50x12eax4

4a. Chest Supported Seated Rows (Elbows Out): 30x15x4
4b. Alternating Forward DB Lunge: 20×15,15,12,12ea

5a. Seated DB Alternating Curls: 35x10x4
5b. CG Push-ups off MB: BWx15x4

6a. Alternating Hand to Toe Touch from Plank: BWx12eax4
6b. DB Alternating Upright Rows: 35x12eax4

Surprisingly not that sore from mondays workout with the new plan.  I actually feel refreshed and am working up really good sweat so I feel good about that.

Wednesday 4/14/10
1a. One Arm DB Snatch: 40x8x2, 50x8x2
1b. DB Concentration Curls: 2x10eax2, 30x10eax2

2a. Flat DB Bench Press: 65×8,75×8,90x6x2
2b. DB Lateral Reaching Lunge w/ Fwd Push: 25x10eax4

3a. Seated DB Shoulder Press: 25×12,35×12, 45x12x2
3b. Reverse Lunge from a 4″box: BWx15eax4

4a. Conventional Deadlifts: 135×10, 185x10x3
4b. Triceps Pushdown w/band: Purplex20,15,15,15

5a. Alternating DB Clean & Press: 25x10eax4
5b. Push-ups off 2 Swiss Balls: BWx10x4

6a. Low2High Chops w/band: Double Yellowx12eax4
6b. Skater Lunges: BWx10eax4

Thursday 4/15/10

Off Day…….Just a long walk with Harley and Jules near the ocean today is about all I have planned.

Friday 4/16/10
1a.Barbell Hack Squat: 135x15x4
1b.Elevated Push-Ups on Swiss Ball: BWx20x4

2a.CG Chins:BWx10,8,8,8
2b.Elevated Push-Ups on 2 Swiss Balls: Bwx10x4

3a. Dips: BWx12,12,15,15
3b. Horizontal Chops w/ Band: Dbl Yellowx12eax4

4a. Cable Preacher Curls over Swiss Ball: 75x10x4
4b. KB Skulls: 12kgx12,16kgx12x3

5a. Cable Crossovers: 45x15x4
5b. TRX Inverted Row: BWx15x4

6a. Db Posterior Reaching Lunge w/ Press:20x8eax4
6b. Bicycle Abs: BWx15eax4

I am finishing my workouts within a 60 minute time period which is good for this week.  I would like to push that for the following week to 50 minutes to push my heart-rate up a bit higher.  So far I feel real good with my workouts and depending how I feel I am thinking of sprinting the prowler later tonight since I will be unable to train tomorrow.  Two of our girls are competing in a figure competition so it will be a long day and I will not be able to get a workout in.

Feel free to post any question you may have about the workouts below

This week I start a new phase of training which is much more metabolic as opposed to more strength based.  I have switched from a 2 day upper body and 2 day lower body split to a full body routine.  I have been feeling the need for a change in my workouts for a few reasons.  First reason is to create more oxygen debt in my workout.  I want to add more conditioning into my training and performing full body workouts will do the trick. Second is that I have been feeling beat up from the long term powerlifting program and  I feel the need to add more unilateral work into my routine.  Unilateral work will do two things for me.  It will help me correct any imbalances I have going on in my hips, core, and shoulders and it will also will increase the amount of time under tension my body will get.  Instead of doing 10 reps of squats which will take anywhere from 20-60 seconds,  I will do lunges which will double that amount of time since I have to do both sides.  This requires more work from the body metabolically and will cause a better environment to burn fat during my workouts.

I will be performing a rotation with my full body workouts which will look something like this:

Week 1: 5 Full Body Workouts in 7 Days
Week 2: 4 Full Body Workouts in 7 Days
Week 3: 3 Full Body Workouts in 7 Days
Repeat 3 times

This will give me a 9 week plan which will bring me about 3 weeks from my wedding.  I will add sprint training into this phase as the weeks go on.

My Sprint Training will consist of a few different variations.  They will be performed on the beach, up hills, and with the prowler as my body gets capable of handling more work.  I will also do sprints in the form of yards.  The 2 sprint workouts I like are 6x40yd sprints followed by 4x20yd on one day and the other day will consist of 4-8x100yd sprints.  I will vary the rest interval but for the first day it will be kept to 2-4 minutes between each sprint and around 8 minutes between the 100yd sprints.

My calories are pretty steady at 2250 with a 40-30-30 split.  This has been working well for me since I have been back from my vacation.  So I will keep my calories the same as I increase my workouts during the next few weeks.  I will adjust according to my results.

Stay Tuned for Updated Photos as well as my Training Log!

Mike

Interval training can cut exercise hours sharply

Intense, brief workouts twice as effective as other regimens, experts say The Associated Press updated 12:25 p.m. ET, Thurs., Feb. 25, 2010

LONDON – People who complain they have no time to exercise may soon need another excuse.

Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise — and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

“High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”

Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.

Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you’re an elite athlete, it shouldn’t be an all-out effort.

“You should be a little out of breath, but you shouldn’t have the obvious feeling of exhaustion,” Helgerud said.

In Britain and the U.S., officials recommend that people get about two and a half hours each week of moderate exercise.

When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.

Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness program.

For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. “It’s a shortcut to explosive fitness,” he said, adding the training results in snappier and heavier punches.

Using interval training, Nicholls got into top shape last year in about six weeks, using weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.

Experts say that’s because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don’t push the body enough.

“A lot of the (benefits) from exercise are due to a stress response,” said Stephen Bailey, a sports sciences expert at the University of Exeter. “If you disturb your muscles, there’s an imbalance created and your body will start signaling pathways that result in adjustments.”

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

“You’ve exercised at such a high intensity that you’re going to create a massive disturbance in your muscles,” Bailey said. That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

Helgerud and others predicted that as further studies confirm interval training is safe for wider populations, authorities will include it in their exercise guidelines.

“This is definitely the way forward to save time on your exercise,” Nicholls said. “The results are worth it.”

Copyright 2010 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

URL: http://www.msnbc.msn.com/id/35581793/ns/health-fitness/

Want a quick solution to losing bodyfat with minimal time?

Grab yourself a copy of Juliet’s Tabata for Fat Loss Book HERE

Post your Favorite Interval Style Workout Below

Training clients last night made for some good conversation about meal planning and fat loss.  When your goal is fat loss and getting leaner you have to remember that it is a process that requires some planning.   From my experience, if my meals are not planned out accordingly prior to the day starting than I am not as successful in getting leaner than if I do have all meals planned out.

So what if your day is filled with meetings, car rides to clients, or super busy with the kids?

Well it still has to be planned out.  I get asked quite often what do I do if I am on the road or get stuck out and don’t have a meal with me , what do I eat and from where?  This is a very common situation and I will answer this shortly but first I must give you the first thing that comes to my mind when I hear this.  If you had planned all your meals the night before and packed them up in a cooler this would not be an issue.  I know, I know you weren’t expecting this situation to happen right?  Ok but if you plan your meals prior EVERY night and bring your foods with you ALL the time than it still doesn’t cause a problem.  And even if you just pack a meal replacement in your car with a shaker than all you really need is a bottled water and you are good to go.

You see in order to lose bodyfat and get leaner you must have a plan of attack and if you have a plan of attack than you shouldn’t get caught out there with no meals ready because any sound plan of attack in regards to nutrition is going to tell you to plan your meals ahead of time.

Okay Mike I get it but what if you are in a jam and have to stop to get something to eat out?  It really isn’t as hard as some may seem to get a healthy meal out whether it be chinese food, sandwich, salad bar at a food store, etc.  There are so many healthy options today that it is almost too easy.  Here are a few quick meals for on the road:

1.  Steamed Chicken, Brown Rice and Borccoli (Chinese Restaurant) – can’t have carbs in this meal?  Swap out the brown rice for some almonds or fish oils you should have stashed in your car.
2. Chicken Breast, 2 slices of Rye Bread, Tomato, Onions, Mustard, Apple – Carbless would be over salad no bread,  fruit or no fruit, add olive oil.
3.  Cottage Cheese, Fruit, Almonds – all can be bought at a grocery store which is located at every other street corner.
4. Protein Shake with fruit and/or almonds
5. Pouch of Tuna, Apple, Nuts

So you see you can stop at a subway and get a calorie packed junk meal or you can swing into a grocery store and jam out in 5 minutes with a healthy meal,  it really comes down to your choice and what you want out of your results.  It can be difficult and sometimes it is not easy however if you work for your goals than are worth more to you.

Wednesday Meals for Mike:

Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak

Carbs:
1. 1 cup Oats
2. 6 oz. Sweet Potato/Broccoli
3. 2 Slices Rye, Apple
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. Broccoli

Fat:
1. 1 Yolk
2. Fish Oils
3. None
4. 5 grams in Full Strength
5. None
6. 1 Tbsp Olive Oil

Total Calories: 2600(290P, 175C, 79C)

So far my daily average intake for the past 3 days has been as follows:

Calories: 2615, Protein: 285, Carb: 195, Fat: 75

I will be trying out various ways to log for you to see what way I like showing you what I am eating:

Protein:
1. 9 Egg Whites, 1 Whole Egg
2. 5 oz. Chx Breast
3. 5 oz. Chx Breast
4. 40 grams in Full Strength
5. 5 oz. Chx Breast
6. 4 oz. Steak

Carbs:
1. 1 cup Oats
2. 2 Slices Rye, Apple
3. 6 oz. Sweet Potato/Broccoli
4. 25 Grams in Full Strength
5. 6 oz. Sweet Potato/Broccoli
6. None

Fat:
1. 1 Yolk
2. None
3. Fish Oils
4. 5 grams in Full Strength
5. Fish Oil
6. Peanut Butter

Total Calories: 2580 (278P, 207C, 69C)

Felt hungry throughout the day and I am happy about that.  This week i am basically getting a estimated average calorie intake from what I eat in the first four days and that will be my base caloric intake which i will manipulate accordingly as the weeks go on.

Meal 1:
9 whites (31.5P)
1 whole egg (6P, 4F)
1 cup Oats (10P,54C,6F)

Meal 2:
6oz. Chx Breast (39P,6C,3F)
2 slices Rye (6P,35C,0F)
Banana (26C)
2 Slices Tomato

Squat Workout
Week 1- 70%,80%,90%

1. Free Squat – 45×10, 135×5, 135×3, 185×3, 225×3, 280×3, 320×3, 360×4
(Based off 400)

2a. Barbell Step-Up
4 sets of 8-10 reps
2b. Bent Over DB Rows
4 sets of 8-10 reps

3a. Reverse Hypers
3 sets of 10-12 reps
3b. Turkish Get Up
3 sets of 6ea side

That’s it for today.  I have a bunch of things to get done and needed to put time into other things today.

Meal 3 – Post-Workout:
5oz. Chx Breast
1 cup Brown Rice (
1/2 cup Broccoli

Meal 4:
Full Strength MRP (40P,25C,5F)

Meal 5:
2 Scoops Whey (50P, 8C,6F)
2 TBSP Almond Butter (5P,7C,19F)

Meal 6:
4oz. Steak (34P,7F)
Asparagus

Daily Total: (285P, 202C, 78F) Calories = 2650