Posts filed under 'Core Training'
By Holly Rigsby, CPT
www.FitYummyMummy.com
Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?
Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.
The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.
So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.
If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.
The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.
Try to get that out of an aerobics class.
And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.
There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”
June 12th, 2008
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May 24th, 2008
Imagine getting personalized training programs, real video demonstrations with your choice of a male or female model, diet plans, grocery lists, fitness reports, healthy recipes, fitness articles and an online fitness magazine. You can…
As a member of Phil B’s Personal Training and Nutrition you get access to…
- Personalized Exercise Plans
- Exercise Instruction Videos
- Personal Meal Plans
- Grocery Lists
- Bi-Monthly Fitness Newsletter
- Fit Recipes and Nutritional Tips
- Food Journal
- Built-In Calendar
and more…
CLICK FOR A SAMPLE OF:
Workout Routine
Meal Planner
Grocery List
Visit my web site at: http://brayfitness.com for more information.
May 17th, 2008
Exercise of the day: Ball Bottoms-Up Advanced - The Ball Bottoms-Up Advanced version provides even more challenge in developing your glutes as you use your exercise ball for stability.
Primary Muscle Group: Quadriceps femoris, Gluteus, Abdominals
Muscle Groups Worked in This Exercise: Gluteus, Bicep Femoris
Preparation: Lie on the floor with your arms down at your sides, palms down. Only one heel and calf should rest on the top of the ball at a time.
Breathing: Exhale while you raise your hips, inhale when you release the position back to the floor.
Execution: Raise your hips toward the ceiling while you balance on your shoulders and one heel. Extend the opposite leg to the ceiling and lift your hips. Inhale and release back to starting position.
April 21st, 2008
Core Performance CD
List Price: $22.99
Our Price: $19.99
Product Information
An invaluable tool to supplement Mark Versetegen’s revolutionary book, Core Performance. The CD-ROM features over 150 video clips, including multiple angles of every exercise in the book; printable versions of each workout and exercise; printable journal sheets to track progress; book section summaries; and sample recipes - based on the Core Performance nutrition program - from AP Performance Chef Debbie Martell. CD-Rom only orders will be shipped via USPS. Please allow 4-5 days for delivery.
For more information and to order, please…..CLICK HERE
April 19th, 2008
Ball Bicycle Intermediate - The Ball Bicycle Intermediate is a top 10 abdominal exercise movement for one of the most effective core exercises using your fitness ball.
Primary Muscle Group: Core Muscles
Muscle groups worked in this exercise: Abdominus Rectus
Preparation: Lying on your back, bent your knees and place your feet on the floor. Hold the ball straight up above your chest. Bring both knees in toward your chest.
Execution: The only difference here is that you will also lift your head and shoulders while performing leg extensions and bringing them back to center. This simultaneously targets both upper and lower abdominal areas.
April 19th, 2008
Ball Band Arm Row Intermediate
The Ball Band Arm Row Intermediate is your answer to developing a strong mid back region with your exercise bands applying contractions to your back muscles through the entire exercise movement.
Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Begin in a standing position with the band under your left foot. Grasp the band with both hands. Bend your left knee and place the top of your left foot right up against the ball.
Breathing: Exhale to raise your elbow, inhale to lower.
Execution: Roll the ball behind your torso and at the same time extend your left leg behind you. Bend forward at 45 degrees and exhale as you raise your elbows toward the ceiling. Inhale as you lower. Repeat on other side.
Comments: To make this easier, try to imagine you are on the ocean and rowing your boat out to check your lobster traps!
April 9th, 2008
Ball Band Arm Row Advanced
Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Stand with the band under your left foot and grasp the end of the band in both hands. Take a step back with your right foot, moving your feet about 2 feet apart.
Breathing: Exhale while raising elbows, inhale while lowering them.
Execution: Now, shift your body weight over to your left foot. Lift your right foot off the floor slowly, as you bend your torso forward about 45 degrees. Keep your hips level and don’t let your left hip rise up. As you raise your elbows toward the ceiling exhale, and inhale as you lower them back again. Repeat on other side.
April 8th, 2008
Band Reverse Wood Chop
The Band Reverse Wood Chop is an awesome full body exercise movement with the use of your exercise bands.
For the exercise instructions please…..CLICK HERE
April 7th, 2008
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