The raw uncut truth about 6 pack abs!!!

I work with many, many individuals whose goal is to:

• tone/tighten up their waist line
• get ripped abs
• or as one woman stated "I just want to get rid of this "muffin top"!!! (LOL)

These are all good goals and definitely achievable. However, one must be smart about the work involved in reaching these goals.

Many individuals try to tighten up their waist line by doing the most obvious thing, which is abdominal exercises. 

Performing ab exercises is a great start, but at the end of the day its just not smart and they wont get you to your goal any faster. Before one can trim/tone up the waist line it's important to understand one simple fact: You and (everyone else) already have ab muscles. They're just covered by a  layer of fat!!!  Performing a ton of abdominal exercises will do nothing for getting rid of the layer of excess body fat because these exercises don't cause one to expend a significant amount of calories.

If your goal is to tone up your waist line (or "get rid of that muffin-top"), it's smarter to attack the root of the problem.....which is excess body fat. Getting rid of excess body fat can only be achieved by following the steps below:

1. Eating a proper diet that's spaced out into 5-6 smaller meals throughout the day. I personally like to  eat foods with one word ingredients. For example; Apple, Orange, Green beans, Tomato, Fish, Chicken, etc). I then combine several of these foods together to make my meals.  Click this link for healthy eating tips and meal preparation.  http://exercisesmarter.blogspot.com/2013/02/how-important-is-good-eating-habits.html
2. Each week perform at least 3-4 (30-45 min) sessions  of cardiovascular exercises (walking, elliptical, stair master) in your *target heart rate zone..
3. Each week perform  3-4 sessions of **resistance training (lifting weights or calisthenics).

Follow these three simple steps and you should be on your way to trimming/toning up that waist line. It will take some work, but at least you'll know how to work smarter, so you can reach your goal safely and effectively.



*Target heart rate: 220-age=_______x 60-85%
** Resistance training: Or lifting weights is not complicated. However, if you've never done it before, it can seem like a lot to learn. I suggest that if you've never lifted weights before, please get help from someone who knows what they are doing. Preferably, a competent Personal Trainer.  Feel free to contact me by email  mackwayne1980@gmail.com or leave your contact info in the comment section. I will promptly respond and help you in any way I can...........

Nutrition 101: 10 points to keep in mind when reading food labels.

In order for one exercise smarter, one must eat smarter. Reading and understanding food labels plays a  major role in making smarter eating choices. It only takes one or two minutes to read a label, yet it pays off  big time for overall health and fitness and even more so when you're trying to reach specific goal. Below is a food label from a bag of chips (terrible food choice). Keep these 10 key points in mind when trying to decipher the information on a labels.

1. Serving Size- always keep mind how many servings are in the container. In the example here; one serving = 9 chips!!
2. Servings per Container- this is how many portions are in the entire bag. 11 portions in this one bag of chips.
3. Calories-  amount of calories for each portion. Each serving (9 chips) has 150 calories. So that means if one ate this entire bag of chips that would be 1650 calories!!!!
4. Total Fat- amount of fat and what type of fat each serving contains (9 chips =2 grams saturated fat). Always remember saturated fat kills!! Unsaturated fats are better, yet still should be consumed in moderation.
5. Cholesterol- too much leads to clogged the arteries.
6. Sodium- The average persons salt intake should be no more than 2,400 mg per day. *Most processed foods and drinks don't taste salty, yet the contain tons of sodium.
7. Total Carbohydrate- the amount and types of carbs (sugar/fiber) each serving contains. Food high in sugar based carbs contribute to larger waistlines. While foods high in fiber based carbs assist with weight loss and maintenance.
8. Protein- protein helps rebuild muscles and leave you feeling satisfied longer.
9. Nutrient/Daily Value section- the amount of essential nutrients (vitamins A,C,calcium,iron) the product contains as well as how the food item fits into an average 2,000-2,500 calorie per day diet.
10. Ingredients- food manufacturers list ingredients on labels in order from greatest to least. The first ingredient is the most prevalent or dominant. *If you're trying to shed pounds, and you notice that a food label lists sugar as the first ingredient; be aware.......

 

What makes a good fitness plan- Part 4

While resting doesn't involve much movement; this fitness component plays the biggest factor in your ability to perform your best during exercise as well as everything else you do throughout the day. This component can be separated into two categories: nightly rest and rest from exercise.

Core fitness components

1.Cardiorespiratory training
2. Muscular strength training
3. Stretching/flexibility 
4. Rest.



.

Nightly Rest (sleep)- most healthy adults need between 7-9 hours of sleep each night to function optimally. Yet, according to The National Institute of health; "the average adult sleeps lesss than 7 hours per night".

If you get 7-9 hours a night; good for you. But if youre one of the "average adults" who sleep less than 7 hours; BE CAREFUL!  Even though it may seem as if you're getting by; in the long run you may be headed for trouble. Side affects from chronic lack of sleep include: frequent colds, fatigue, forgetfulness, and increased appetite for fats and carbs (junk food)!!!


Rest from exercise- many people are under the impression that "exercise alone" is responsible for strength gains and improving overall fitness. In actuality, exercise is only part of the fitness process. Exercise puts the stress on the body and causes muscles to tear and break down. Yet, it is the rest from exercise that enables your body to rebuild and become stronger.

Over the years I've trained and met many individuals (I'm guilty too!) who felt it was necessary to train everyday .Training everyday "may" be possible for a a short period, however, its impossible to maintain this level of activity year in year out. Exercising for prolonged periods without taking rest days will eventually lead to burning out and/or overtraining.


Consistently getting the proper rest each night and taking days to rest from exercise will:

• help your body and mind recover from the stress of day to day activities
• increase productivity and mental sharpness
• help regulate the hormones (ghrelin and leptin) that affect and control your appetite.
• and reduce your risk of burning out or overtrainig.

Follow these tips to ensure that you get the proper nightly rest and rest from exercise:

• Go to bed at the same time each night
• Do not exercise within 1-2 hours before going to bed
• Do not consume large meals, large amounts of caffeine, or alcohol 2-3 hours before bed
• Take at least 1-2 days off each week to completely rest from exercise

What makes a good fitness plan- Part 3

This post focuses on the flexibility component of an ideal fitness plan.......... 

Core fitness components

1.Cardiorespiratory training
2. Muscular strength training
3. Flexibility (stretching)
4. Rest



Flexibility is defined as the ability to move joints, ligaments, muscles and tendons through their full range of motion. When we exercise (cardio and strength training) on a regular basis; our tendons, joints, ligaments, and muscles have a tendency to become tight/and or stiff. If left unchecked, that stiffness will decrease our range of motion and increase the risk of injury during exercise as well as everyday activities.

Improving your flexibiliy by consistently stretching will:

• enable your body to move more efficiently during exercise
• reduce muscle soreness/tension
• and most importantly reduce your risk of injuries during exercise and everyday activities.

Use the following guidelines to make sure that you stretch safely and effectively:

1. Always warm up before stretching. Preferably a few minutes of light cardio to get your blood circulating.
2. After an exercise session (cardio or strength training); stretch the muscles that you used. For example, if you do shoulder exercises stretch your shoulders. http://youtu.be/biguBPP3p00                      
3. Inhale and exhale normally during your stretch. Never hold your breath. 
4. Hold your stretch position for 10-30 seconds.

 

*Avoid intense stretching before strength training. Research shows that intense stretching before strength training can temporarily reduce strength levels. Light stretching can be performed everyday. More intense stretching should be spaced out every other day to allow you muscles time to heal.