Secret Training Tip:
Cable Gripping Trunk Twists For a TIGHT, Powerful, Rock-Solid CoreBy Nick NilssonIf you want a tight, strong midsection that's "show" AND "go," you'lldefinitely want to add this exercise to your list. A simple "twist" toa simple twisting exercise is all you need!
When most people think ab training, they don't think explosive rotational movements...they think crunches or sit-ups.. But YOU'RE not most people, are you!
Because you know (or at least you will in a second!) that powerful, rotational movements against resistance are the REAL key to developing a tight, strong core that not only looks great but gives you serious improvements in functional strength.And I'm not talking "functional" like standing on a Bosu ball on one leg catching bean bags "functional." I'm talking throw harder, run faster, jump higher NOW type of "functional." Basically, the kind of functional you actually WANT.
That's where the Cable Gripping Trunk Twist exercise comes in...
This is not your standard twisting exercise where you use little light weights or even no weight at all. You are going working against resistance and eventually working your way up to substantial resistance.
WHY YOU NEED ROTATIONAL TRAINING:
First off, from an aesthetic point of view, if you want a flat stomach or tighter waist, you NEED exercises that work in with a rotational movement (assuming your bodyfat levels are low enough - direct ab training won't burn abdominal fat away).
Think of it this way...if somebody handed you some elastic bandage and told you to wrap yourself so that it made your waist smaller, how would you wrap it?
Would you loop it over your shoulder and between your legs up and down your body?
NO! You'd immediately wrap it AROUND your waist and cinch it up tight.
So now comes the question...why would your "six pack" abs (the rectus abdominus) be the muscle to work if you want a tighter waist and flat stomach? This sheet of muscle runs vertically on your body, just like throwing that elastic bandage over your shoulder and through your legs.
You need to work the muscles that wrap AROUND the waist - the transversus abdominus and the obliques (internal and external). THESE are the muscles that tighten the waist and flatten the stomach area.
It's still a good idea (if your goal is a six-pack) to keep in some specific training for the frontal ab muscles, but to really make the waist smaller and the stomach flat, rotational training is what you need.Second, rotation is CRITICAL to pretty much ALL sports and related movements.
Look at ANY throw or strike or hit or swing or kick or punch or stride...notice any rotational component there?
The rotational muscles of the abs are the KEY to transferring force through the midsection.
HOW TO DO IT:
Naturally, if this is your first time doing a rotational exercise against resistance, start light and work up slowly. DO NOT start with explosive movements the first time you do this exercise.
That comes later. We're going to progress to it, not jump right into it.
Attach a single handle to a cable. If you've got an adjustable-height pulley, set it to about stomach level. If your cable doesn't adjust, you can use either the low or high pulley, no problem. The angle of the exercise will just be different.
Stand with your left side to the pulley. Reach across your body and grip the handle with your RIGHT hand. Now take a big step to the right to get the weight up off the stack. Your right arm will be stretched across your body. Open up your left hand and get ready to grab the cable. Rotate through your core, using your right hand to pull the cable. As the handle comes across the midline of your body, grab the cable itself with your left hand.
Now comes the cool part of this exercise...the part that makes it FAR more effective than a simple twisting exercise.
Continue to rotate around to the right but now, instead of just pulling with your right hand (the one on the handle), you will start to PUSH forward on the cable with your left hand. Keep pushing all the way through and forward as far as you can with the left hand. This pushing movement with the left hand on the cable is what will really target those rotational muscles of the core and teach them how to transfer power through your lower body to the upper body.
This version is done under control...it's a deliberate movement done with light to moderate weight. Do 5 or 6 reps on one side then switch to the other side.
You will really feel this one hitting the abs in a unique way...if you're never done rotational ab training against resistance or have never done "pushing" ab exercises, you're going to be in for a treat (if you like being pleasantly sore through the core, that is!).
The first time you do this exercise, I recommend you just stick to the moderate weight, controlled movement style of training.
Once you get more familiar with the exercise (after a few sessions), you can start getting into a more "power" based style of training.
THIS style is the one that really builds tremendous core power. If you're into any sort of athletics, this is the one to work towards using regularly...
One nice benefit I didn't mention...you do it standing up. You see, if you're an athlete, you're pretty much almost ALWAYS going to be standing up (unless you stink and fall down a lot, of course). You need to know how to exert force and develop maximum strength and power in a standing position.
Back to the instructions...
To perform the explosive version, you'll be in pretty much the same start position. But this time, instead of planting both feet and then starting to rotate, you will instead start on one foot (the one closest to the cable stack) then forcefully transfer your bodyweight in the other direction.
Think of it like you're "taking a run at it." You're going to use the momentum of your bodyweight to get the heavier weight moving then EXPLOSIVELY begin the rotation and cable grab, exactly as before.
The main difference here is that you're doing as fast and as powerfully as you can rather than with a controlled movement. You're stepping into the weight and using a forceful bodyweight throw to blast it off.
Use heavier weight for this and keep to only about 3 reps per side here. We want POWER, not endurance on this version. Do your reps on one side then switch to the other. It's a good idea to practice with a moderate weight before getting into the heavier stuff.
CONCLUSION:
If you want to develop great core strength AND/OR a flat stomach, this is an exercise that belongs in your program. I'd recommend doing 3 sets of it, at the end of your training sessions (but first in your regular ab exercises).
Even if you're strong enough and ready to do the explosive version, start with at least one set of the controlled version in order to warm-up the target area for rotational work.
To see pictures and video of this exercise in action, click here!
------------------
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "Muscle Explosion! 28 Days to Maximum Mass," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at HERE. He can be contacted at betteru@fitstep.com.
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com
Enjoy your healthy life!
HeidiP.S. Tell your friends about http://www.kiefit.com
P.P.S.Please ad me to your twitter, facebook and linkedin.http://twitter.com/KieFitDotComhttp://www.facebook.com/KieFitDotComhttp://www.linkedin.com/in/KieFitDotCom
Beat Fat With Breakfast
By Holly Rigsby, CPT
www.FitYummyMummy.com
Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.
When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy - will be stored as fat.
The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.
How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you'll be and the more active you are, the more calories you burn.
If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.
If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.
Try one of the following options:
1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.
2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.
3. Drink a meal replacement shake – quick and easy to make and for your body too digest.
Watch out for "Protein/Breakfast Bars". Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.
Here are some breakfast fat loss favorites: Cereal is a MUST. It's convenient, easy to prepare, easy to eat and full of nutrients – No…"Whole Grain Lucky Charm" does not fall into this category. Be sure to choose your cereals based on the information on the food label.
The top choices should have:
• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.
For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites: • Oatmeal with natural peanut butter, cinnamon and a side of fresh berries. • Kashi Go Lean Crunch with skim milk and a banana. • Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla. • Meal Replacement Shake with a piece of fruit. So if you're interested in fat loss, make sure you don't forget – breakfast is the most important meal of the day.
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."
=====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc?
Feel free to send it to us. If your article meets our needs we will be willing to publish it.
Email: articles[at]kiefit.com
Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at
http://twitter.com/KieFitDotCom
Politically Incorrect Holiday Fat Loss Tips
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com I was at a big event last week and was reminded how
important it is to have strategies for this season of high-calorie
parties and busy schedules. But I get ticked off by the tired old
suggestions you find on the Internet or in magazines like Woman's World.
Often the suggestions are lack any substance, because the writers don't want to imply you actually have to make a sacrifice to succeed. They make fat loss sound easy, as if all you had to do was park at the far end of the parking lot and you'd burn all the calories from 5 shortbread cookies.
Well it doesn't work that way...So here are my politically
incorrect, unique Turbulence Training strategies to help you keep off the holiday pounds.
By the way, I "borrowed" a few ideas from contestants in my Turbulence Training Transformation Contest. The Transformation is rocking with social support and success stories right now, even while the rest of the world struggles with weight gain, these TT users are losing fat over the holidays.
Click here to get started with Turbulence Training for Fat Loss:
==> turbulencetraining.com 
Strategy #1 - Green Tea & Almonds
One of the most common tips you'll hear is to "fill up" before you
go to a party where there will be lots of goodies.
Unfortunately, most people I talk to have no luck with this tip.
Most people still go to a party and eat everything in sight.
But recently TT users have told me that having a cup of Green Tea and one ounce of almonds has helped them avoid holiday cravings better than anything ever before.
The fiber from the almonds reduces appetite while the small amount of caffeine from the Green Tea seems to increase mental alertness and keep you "energized" at the party.
Hopefully that might work for you...
Strategy #2 - Don't waste your time on any fancy cardio programs
Listen, the bottom line over the holiday season is that your success depends almost entirely on your nutrition.
You can't expect to hit the cardio confessional and burn off last
night's 2000 calorie smorgasboard. That's a 4-hour workout. Instead, don't get into that situation in the first place.
Here are more nutrition tips:
- Focus on portion control (and if you have no discipline, forget
even trying to eat just one)
- Nix all drinks mixed with calorie-containing beverages, or better yet, just stop getting drunk. Period.
- Write down everything you eat to identify your problem spots. Then do whatever you need to do to eliminate your weaknesses. If you don't record your nutrition, chances are you'll miss big
opportunities to change your diet and lose fat.
Strategy #3 - Take care of yourself first.
My friend Holly Rigsby (of http://www.fityummymummy.com) is always reminding busy moms to take care of themselves first, and I think that suggestion applies at this time of year to everyone.
So take a deep breath. Ask yourself as you're running around to
please everyone else, "Have you set aside time for yourself"
Be selfish. Make sure you have had some exercise time, some good nutrition, and some rest before overextending yourself and doing too much for other people when you haven't taken care of yourself and your goals first.
Strategy #4 - Get on a roll
This one comes from a TT Transformation contestant who is too busy losing fat to get off track over the holidays.
Don't procrastinate till January 1st. Get started now. Dozens of
men and women are doing their Turbulence Training Transformations right now - through the heart of the holiday season.
They aren't waiting for Jan. 1st to show up. They are taking
control now, and getting on a roll, and not letting anything (from
work parties to peer pressure) get in their way.
Strategy #5 - Exercise in short bursts whenever you can
Don't be afraid to dance at your Christmas party. Don't worry, there is bound to be at least one worse dancer than you out on the floor. Have fun and get down!
On a more serious note, here's how to avoid falling off the fitness
program during the busy holiday season.
Get your butt out of bed 15 minutes early so you can have 3 minutes to wake up and 12 minutes to do the December 2007 Turbulence Training 12-Minute Workouts.
Get this workout as part of your bonuses when you start using
Turbulence Training today: TurbulenceTraining.com Stay healthy and fit over the holidays,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the "Dark Side of Cardio" in the free report from Craig Ballantyne at TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com =====================================
Discover Free and Helpful Information
Subscribe to the monthly KieFit Journal NOW!
CLICK HERE: http://www.kiefit.com/
=====================================
Submit your Articles
Do you write articles about health, fitness, sports, nutrition etc? Feel free to send it to us. If your article meets our needs we will be willing to publish it. Email: articles[at]kiefit.com Enjoy your healthy life!
Heidi
P.S. Tell your friends about http://www.kiefit.com
P.P.S. Do you use Twitter? You can follow me at http://twitter.com/KieFitDotCom
