‘Course that ignores all the other things that sugar does besides provide (empty) calories: like raise blood sugar, depress the immune system, rob the body of calcium and use up mineral stores. But that’s another story.
This quote (from the article linked to below) is referring to the idea that all you need to do is “burn” more calories than you eat to lose weight. If only it was that simple. trainers and weight loss coaches would have degrees in Mathematics instead of Anatomy & Physiology.
I stumbled upon this enlightening (and pretty short and sweet) article reiterating the problem with counting calories, both when eating and “burning” calories in your attempts to lose or manage your weight.
Frankly, as with too many things in the fitness “industry”, you are being sold bad science … or at least outdated, short sided, incomplete science at best.
“I love the smell of 60 side planking soldiers in the morning.” This is a side plank – push up set we did with Army reservists at Jefferson Barracks. Check out the video below of me demonstrating this move.
Simplicity usually = awesome. Therefore, let’s just say planks = good. Abdominal crunches = bad. Your abdominal muscles, rather your core (think of your “core” as everything from your upper thighs and pelvis to your lower rib cage and waist) functions to BRACE your mid section.
When you squat down to pick something up for example, ideally, your “corset” of muscles (AKA your core) act as a web of muscle tissue running in every direction between your pelvis, your rib cage and spine. When they contract together, you will have a strong torso, protected back, and the ability to maintain strong, durable posture whether standing, bending over or squatting down.
“Chuck Norris doesn’t sleep … he merely planks for 8 hours a night.”
Needless to say, Chuck is awesome, but the point of this quote is to make the point that we live as we exercise. So while Chuck Norris can plank for 8 hours every night, doing just a few minutes (10 seconds at a time working up to 45-60 seconds max) will help you find, activate and strengthen your deep core muscles.
So again, we live as we train. If we do not exercise at all, your daily movement (walking to work, typing all day long, picking up your kids, walking the stairs) suffers. If you train with poor posture (and God knows we see it every day in the fitness center), you will stand around with bad posture telling your friends how much you “workout.” Don’t be that guy (or gal;)
So while your intention may be like totally fantabulous when it comes to strengthening you core and tightening your waist, using the cues in the first video below will make sure your planks (among other abdominal exercises) are doing what you want them to do, which includes:
integrate your entire chain of muscles together from hands to toes
train you to breathe (somewhat) regularly while holding your abdominal wall tight
train the important muscles just peripheral to your core, that is your rib cage and shoulder blades, spinal (think posture) muscles, and all the muscles that stabilize and mobilize your pelvis during movement
several other really cool benefits that allow you to walk, run and play more often.
Begin with either a elbows and knees or elbows and toes position for 10-60 seconds at a time. This first video is of me working with April on her Push Up Plank while discussing her shoulder and elbow position to maximize tension in her muscles and not her neck and joints. The following videos after that show a few variations …
Becky demonstrating a BOSU Plank – after you can hold this for 30 seconds, increase the intensity by lifting one foot at a time a few inches off of the floor for 5-10 seconds at a time
Hockey players need some wicked single leg balance and strength, which is accomplished by performing movements such as this Single Leg Kettlebell Dead Lift. Pictured is Scott Mayfield of the University of Denver and New York Islanders NHL Team.
Was that enough of a description to catch your eye? Let’s add to the list picking up your (grand) children, learning to protect your back and spine, saving your knees, strengthening your heart and the list goes on. Personally, I like this perspective …
The best exercise for strengthening the heart — is — reaching down and lifting people up. – Ernest Blevins
If you replace “heart” with BACK and people with BARBELLS, that could be the perfect dead lift quote. (- pulled from a random T-nation forum post.)
Many of you have asked questions about dead lift variations, form and where to start in terms of weight, so Becky and I threw these videos up to demo a few ideas for you.
Remember, we primarily focus on improving total body, purposeful strength in four major movements:
Dead Lift – picking something up
Squat – standing up from a chair, sofa or toilet
Push Up – pushing a door open, putting luggage in the overhead bin
Pull Up – starting a lawn mower, pulling a vacuum sweeper, pulling yourself up off of the floor
Here are a few tips and variations of the dead lift:
Becky is here doing a few single leg dead lift variations:
And just for kicks, here are a few high light videos of Brandi, Fritz, Susie and I doing heavier Trap Bar Dead Lifts:
We can’t wait for these upcoming challenges this April and are already developing the new additions and bonuses accompanying each one. Space is limited and we have people already signed up for both … so don’t miss out, call me or either facility today to get signed up! Spring Training (Lunch Hour) Fitness Challenge (Webster Groves) – 10 workouts in… Read More »Upcoming Spring Training Fitness Challenges and New Years Highlight Video
Weight loss is not simply about calories in and calories out. Otherwise we would have mathematicians telling us what to eat instead of nutritionists. Our physiology is simply not that simple.
Today let’s talk about breakfast. Beginning your day with these two keys for more energy and successful weight management:
balance your blood sugar (hormones)
fuel your body with a nutrient-dense breakfast that will get you through a great workout and/or a productive day at the office.
It’s All About Your Hormones
Building health, managing your weight and training like an athlete is about understanding and balancing (maybe optimizing is a better word) several hormonal systems in your body. Hormones are barely understood by most people, though we all know they are crazy important. How many times have you accused someone of being “hormonal?” Diabetes is a hormonal issue. What helped Barry Bonds hit home-runs? That’s right, hormones. Are you feeling stressed about life right now? Stress hormones basically cause your body to store fat and waste muscle. Do you know how a healthy person knows that they are full after eating a meal? A signal to the brain from a hormone.
