How and Why to Train the “Core”

I think there is a lot of confusion out there about what the “core” is. How and when to train this area is also a source of confusion for many people. There are a “boat load” of myths and half truths.

So, here is my take on the topic…

What is the “Core”?

The “Core” is the Lumbo-Pelvic-Hip Complex. It is made up of approximately  29 muscles that include:

Deep abdominals
Obliques
Deep spinal musculature
Hip flexor group
Glutes

Misconception #1:

Most people think of the core as only the superficial ab muscles…the one’s you can see in the mirror.

Misconception #2:

The biggest misconception, in my opinion, is that you can only strengthen this area with sit-ups, crunches or leg lifts. Which couldn’t be FARTHER from the truth.

The core is where the human body’s center of gravity is located and where all movement begins. Proper development of the core musculature will result in more efficient movement patterns, prevent muscle imbalances and optimal performance.

Efficient movement equals less chance of injuries and off the couch.  : )

When should I train the “Core”?

It is important to remember that the core musculature is the start of all movement. Anytime you initiate a movement the musculature of the core fires to stabilize your trunk and body. Therefore, it makes sense that it is developed to its optimal level and should be performed at the beginning of your workout.

If your core is weak, not activated and/or untrained it leads to inefficient movements that could lead to injuries or patterns of injuries.

That means BACK on the couch.  : (

Core training provides intrinsic stability(think of an internal weight belt) to the Lumbo-Pelvic-Hip-Complex, which allows for optimum efficiency of the rest of the body.

How should I train the Core?

Core training should emphasize the entire muscle contraction spectrum:

1.) Stabilization–Isometric Contraction(maintain a certain position for a period of time)

Examples:

Planks
Stability Ball Push-up Bridge/Walkouts
Stability Ball Hip Bridge
Stability Ball Cobra

2.) Force Production–Concentric Contraction(shortening the muscle against resistance)

Examples(Flex/Ext/Lateral movements):

Kettlebell 1 arm windmill/strong man
Stability ball Back Ext
V-ups

3.) Force Reduction–Eccentric Contraction(elongating the muscle against resistance)

Examples:

Roll-outs w/ab wheel or stability ball
Stability ball Jackknife
Stability ball Rev. Curl-ups

4.) Rotational Force–Rotational/Diagonal Patterns

Examples:

Medicine ball Twists
Medicine ball Diagonal Chop/Lift
Cable Diagonal lifts
Stability ball Skiers
Stability ball Arm through’s

5.) Neuromuscular Stabilization–Balance

Neuromuscular Stabilization enables the body’s neuromuscular system to synergistically produce force, reduce force and dynamically stabilize the entire kinetic chain(body) in all 3 planes of motion.

Neuromuscular efficiency enables a person to maintain balance during functional movement patterns whether on the field of play or in day to day activities. In addition neuromuscular stabilization increases your coordination and decreases the chance of injury.

Balance is a component of all movement whether resistance training, speed training, skill training or flexibility dominates the movements in question.

Examples:

1 leg squat, touch & reach
Dynamic single squats(3 planes)

It is very important to include all 5 of these types of contractions when training the core.

Are you asking yourself…”when am I going to fit all of this in?”

It is simple. Pick 1 exercise from each type of contraction above. Perform it for 30-60 seconds, then immediately move to the next exercise without rest and complete the movement for 30-60 seconds and so forth.

That’s a NO MORE than 5 minutes total. Do this five minute circuit right after your warm-up and you are good to go.

Check out these  two fast core workouts…

You don’t have to spend a lot of time on core training if you are exercising properly though. Train like an Athlete – Training explosively, using 1 arm, 1 leg, total body movements, like the 1 arm clean & jerk or 1 arm snatch, have a much greater impact(10x’s more!) on the core than doing 100′s of sit-ups and crunches everyday.

So now you know and it’s FINALLY time to put an end to the 30 minute “ab workouts”, ab rollers, crunches, sit-ups or anything else you are waisting your time with.  : )

Committed to YOUR fitness success,

Ryan Miller
Wellness Coach
Licensed Trainer

Last week I talked about carbs and why you need to eat them, which carbs to AVOID and which carbs to add to your diet.

Remember, you DON’T have to give up carbs, just chose the right ones – fruits & veggies.

So today I wanted to focus a little bit more on the bad carbohydrates, the ones you should AVOID, especially the foods with added sugar and/or artificial sweeteners.

Here are some facts in regards to added sugars/artificial sweeteners and what is really being consumed.

Even though the food industry has been trying to educate consumers on reducing their added sugar intake, the recommended limits are still being exceeded in a big way.

For the record, added sugar means extra sugars put into foods that you buy or eat. This is NOT naturally occurring sugars(like the ones in fruits), but the extra sugar food manufacturers add to make a product sweet or even sweeter.

The reason they do this is because sugar is ADDICTING and the more sugar you eat the more addicted you become and the more of that food you buy. Unfortunately most of the food companies are out there for 1 reason and 1 reason only…

…To make MONEY.

Most American’s consume an average about 30 teaspoons of ADDED extra sugar per day.

And all that added sugar reeks havoc on your hormones & insulin levels causing fat deposition and weight gain. Plus your chances of contracting diabetes is magnified ten fold!

According to recent data, 36 percent of that consumed added sugar, comes from sugar sweetened drinks(soda, diet soda, juices, teas, etc).

You must be aware of the differences between added and naturally occurring sugars. Naturally occurring sugars, like the ones in fruit, are counter balanced by fiber, vitamins and minerals.

The added processed sugar used by food manufactures just ADDS to your waistline and could very well possibly lead to you becoming DIABETIC. And for those of you who have dealt with diabetes yourself or known some one with it, it is a TERRIBLE disease.

So it’s very important to compare plain versions of a food to its sweetened counterparts.

A good example is yogurt . Look at plain all natural yogurt and the natural sugar content and then compare it to a flavored or sweetened yogurt. It has at least 3x the amount of sugar as the plain version even though the label tells you how good it is for you. They might add fruit to the yogurt, BUT they also add processed white sugar to it as well.

Again I sound like a broken record, but READ your ingredient list and don’t believe the supermarket claims and marketing bulls&*%. If that list contains sugar, high fructose corn syrup, corn syrup, fruit syrup, aspartame to name just a few…

…PUT IT BACK

You can do this with numerous foods not just yogurts. Don’t worry about the natural occurring sugars and instead focus on the extra processed and artificial sugars that are added into the food.

This is where American’s can reach the 30 teaspoons of extra sugar per day!

We choose foods that are sweetened additionally by the manufacturer instead of choosing the healthier alternative of the same food.

Make sure you look at all your options and read the labels so that you choose the healthier alternatives. And NEVER forget the “90% rule” – 90% of the time eat foods with only ONE ingredient.

Your waistline will thank you for it, I promise you that. : )

Committed to your fat loss success,

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have a question, just drop by the Training Like an Athlete Fan Page to ask it:

= > http://www.FacebookTrainLikeanAthlete.com

In today’s post I want to show you that you DON’T have to spend hour upon hour on the treadmill, elliptical, stairmaster and/or exercise bike to lose weight and burn fat.

Especially that recumbent bike. You know, the one that you lean back in a seat, your back supported, legs up.

That’s the laziest piece of exercise equipment ever invented, in my opinion. Don’t get me wrong, they do have their place…if you are rehabbing or you are severely debilitated.

So unless you are in cardiac rehab or in physical therapy, how in the hell can you get a workout on one of those?

The answer…you CAN’T!

Sorry for the rant, I just hate those recumbent bikes.

On to the article  : )

Here are 2 myths you should definitely AVOID if you truly want to get super fit and lean…

Myth #1:  You must do long slow distance cardio to burn fat

You may burn a few more calories during a long jog or run(30+ min.) compared to a 12-15 min. high intensity interval session but what’s really important is…

…What happens after training.

Following a long slow distance cardio session your metabolism usually returns to its normal resting rate. After a high intensity interval workout your metabolism is elevated up to 48 hours AFTER you’re finished training!

This phenomenon is known as EPOC. Excess Post(exercise) Oxygen Consumption. This “side-effect” causes an increased rate of oxygen intake and an elevated consumption of fat as fuel.

So what does this mean to you?

No more spending hour upon hour each week on boring steady state cardio. With high intensity training you will not only burn fat while you workout but up to 2 days AFTER.

Burning fat while you rest equals a lean, toned body  : )

A study published in the journal Metabolism(1994), performed by Dr. Angelo Tremblay, compared the 2 styles of training. He had 1 group complete 30-45 min of low intensity cardio sessions(steady state cardio) and the other, shorter high intensity intervals. The results showed that the group who exercised longer burned more calories but the high intensity interval group lost a significant amount more body fat.

In fact, 9 TIMES MORE.

Myth #2: You need to do long slow distance cardio to increase your endurance

Many people believe that if you train in short bursts you will only increase your endurance in short bursts. The fact is, intense anaerobic training(Metabolic Conditiong workouts) WILL increase endurance.

A Japanese researcher, Dr. Izumi Tabata, demonstrated that if you train at max effort at very short intervals you can improve your endurance(along with your anaerobic energy system). His research showed that if you performed an exercise at max effort for 20 seconds, followed by 10 seconds of rest(alternating that cycle) for 4 minutes, you can increase your endurance as well as, your anaerobic strength.

Studies have shown that this is not the case for the other way around. Endurance training does NOT improve your anaerobic energy system.

Most daily activities and/or sports emphasize anaerobic conditioning more than aerobic conditioning(endurance).

So, if you’re not a distance runner or biker, why train like one?

What are some alternatives to the treadmill, elliptical, stairmaster and exercise bike?

I’ll give you 3:

1.) Jump rope – Awesome total body workout! Try speed jumping for 20-60 seconds. Rest for 10-30 seconds and repeat 8-20x. And not only is the jump rope a fat melting workout but it’s one of the cheapest pieces of equipment out there.

2.) Outdoor sprints/Hill sprints – Sprints are the ultimate exercise to get super fit & lean. You don’t have to take my word for that one, just look at the bodies of sprinters…lean, toned(not bulky), athletic. Compare that to any long distance runner. Their bodies are extremely frail and weak.

Again, this is in no way a knock on distance runners, but if you are not a long distance runner, why train like one?

Sprint as hard as you can for 50-100 yards(30 or so yards if you are doing hills). Walk back to the starting position then repeat for 15-25 minutes.

3.) Bodyweight workouts – Bodyweight squats, lunges, push-ups, pull-ups, planks, burpees, jump squats, mountain climbers, crawls to name a few are an AWESOME way to get fat torching workout without doing long, slow, boring traditional cardio

Group anywhere from 3-10 bodyweight exercises together and complete back to back without rest for 20-60 seconds each and you get one hell of a heart pumping, body sculpting workout!

Sorry to all you ‘dreadmill’ and ‘stairmonster’ lovers out there  : (

Committed to your fat loss success,

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. Pass this post along to friends and family…feel free to link to this page on your blogs, forums, Facebook, etc.

Thought I would give you another fast, effective, fat burning workout you can do just about anywhere for the weekend.

Today’s workout is called a “Hurricane”

A “Hurricane” is broken down into 5 components:

1.) High Intensity cardio – Examples…Jump rope sprints, sprinting in place, jumping jacks
2.) Explosive lower extremity exercise – Examples…Box jumps, explosive step-ups, exp. lateral step-ups
3.) Core exercise – Examples…Planks, side planks, mountain climbers
4.) Upper body push or pull exercise – Examples…push-ups, pull-ups, any type of row or press
5.) Total body exercise – Examples…Burpees, ‘old school’ mtn climbers, push-up/pull-up combo

Set a timer for 30-60 seconds and complete all 5 components back to back without rest for the allotted time. After finishing all 5 exercises, rest 1-2 minutes then repeat the entire sequence 2-4 more times.

Like I said before “Hurricane’s” are very fast and effective workout that you can knock out just about anywhere.

Checkout the one I like to do myself and with my clients…

Minimal equipment is needed. Just a jump rope, a step or box and your own bodyweight will do!

Give the “Hurricane” workout a go and leave me a comment below on what you think.

Til next time,
Train hard, train smart, train like an Athlete!

Ryan Miller
Wellness Coach
Licensed Trainer
Founder – http://WorkoutofTheMonth.com

Looking to burn fat, drop a few pant sizes and get into those skinny jeans again?

That may be a stupid question to ask because I think we all would like to fit into our skinny jeans. But I thought I would share with you 5 ways to do just that, cut your workout time in half AND maybe save you a few bucks as well. : )

Here are 5 easy ways to increase your fat burning potential while saving time & money…

1.) Choose a proper warm-up

Start with movement preparation or a movement based warm-up. You will replace the useless bending over & touching your toes or 10 minute treadmill warm-up with bodyweight movements like squats, lunges and push-ups.

A good example would be to perform 10-12 repetitions of each mentioned above back to back without rest…a light circuit. This is a better way to prepare your body for the workout ahead.

2.) Supersets/Circuits

Replace your traditional bodybuilding split(chest/tri’s one day, back/bi’s next…etc) with supersets or circuits.

Pick 2-5 exercises(or more…i do one with 10 exercises) and perform them for a short(but intense) amount of time. An example would be to do kettlebell or dumbbell clean & jerks, high pulls and stability ball mountain climbers. Set a timer for 30-60 seconds. Repeat each exercise for the selected amount of time without rest. That equals one round. Rest 30-60 seconds and repeat whole circuit 3-5 more times.

This combines a strength component & a cardiovascular component into one workout. Metabolic Resistance Training and Metabolic Conditioning Training are great ways to build lean muscle tissue and burn fat in the same workout. Plus, you cut the time you spend in the gym.

3.) Train movements not isolated muscles

Pick multi-joint/total body exercises like squats(double or single leg), deadlifts(RDLs, SLDLs, single leg) pull-ups/chin-ups(multiple variations) & push-ups(100s of variations). Working total body/larger muscle groups together enhances your fat burning furnace. The more muscle groups incorporated into an exercise the more energy required to complete that exercise. The more energy spent = more calories burned.

On top of that, The brain(central nervous system) is designed to select multiple muscle groups not isolated parts. Therefore, training individual body parts is actually UN-NATURAL.

By training with total body movements, you decrease the total amount of exercises you have to do, decreasing the time in the gym as well.

4.) Train explosively

Explosive lifts activate the most muscle fibers, plus crank up your heart rate and your metabolism.

Examples…box jumps, burpees, cleans(2 arm, 1 arm, w/barbell, sandbag), snatches(2 arm, 1arm, w/barbell, sandbag), jumping rope, the list is endless.

5.) Use high intensity intervals in place of your usual long, slow, boring cardio

This style of training is shown in research to burn more fat in less workout time than “traditional cardio.” With high intensity intervals, studies have shown that your metabolism is increased up to 48 hours AFTER you finish working out. Lose fat while you rest!

Than why spend hours & hours a week doing boring “traditional cardio” when you don’t have to?

Examples: Wind sprints – sprinting a certain distance then walking back to starting line. Jump rope intervals – Jump rope for 40 seconds then rest for 20 seconds or jump for 20 seconds and then hold a plank for 40 seconds. Again the possibilities are endless

Exercises like sprints, take half the time as well.

The 5 fat burning principals mentioned above are an ideal way to lose unwanted fat and develop a lean body. Nor are they time consuming and don’t really require an expensive gym membership and  NO expensive equipment is needed either.

Decrease your body fat, while spending LESS time in the gym and spend LESS money.

Now, how does that sound?

Til next time,
Train hard & smart!

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have a question, just drop by the Training Like an Athlete Fan Page to ask it:

= > http://www.FacebookTrainLikeanAthlete.com
 

I’m so tired of all the “fad” diets and bad information out there…low/no carb diets, low fat/no fat diets, etc.

Your body needs ALL 3 Macro-nutrients:

Carbohydrates
Proteins
Fats

But the one that gets the most “flack” is carbohydrates. Yes, carbohydrates ARE necessary and you need to eat them.

The main fuel of the brain and central nervous system is glucose, which is MOST EASILY obtained from naturally occurring carbohydrates like fresh fruits and vegetables.

The problem is, there is WAY too much of the processed forms of carbohydrates(white sugar, brown sugar, high fructose corn syrup, white flour, etc) available that are NOT required by the body. These processed foods are broken down, put into storage and eventually emerge as fat.

Most processed forms of carbohydrates are also devoid of vitamins, minerals and fiber(they are “processed out”), UNLIKE the natural sources like fruits and vegetables.

Again, don’t be fooled by all the so called “healthy” supermarket claims either. Pay NO attention to whats on the front of the package…

READ the ingredient lists!

If you still don’t believe me that carbs are needed, here are seven more reasons you need to eat them:

1.) Bad Attitude – Going low carb isn’t just bad for your body, it’s bad for your spirit. Extreme low carb diets negatively impact your mood.

2.) Laziness – Carbs supply your muscles with glycogen you need to workout. Without them you may feel weaker and more apathetic about training hard.

3.) Stupidity – Not eating carbs could make you dumber. Going too low carb can impair brain function and reduce your ability to concentrate properly.

4.) Slower Metabolism – Fueling your muscles with naturally occurring carbs helps you get through exhausting fat loss routines. Your body needs a decent supply of carbs post-workout to keep that burn going as long as possible.

5.) Hunger – Slow digesting carbs(like rolled oats & veggies) take longer to enter your blood stream and help satisfy your appetite.

6.) Speedy Recovery – After a hard training session your body needs carbs to repair your muscles and get stronger. Grab a small amount of protein and carbs 30 to 60 minutes after to replenish, rebuild, repair and recover from your workout.

7.) Bottom Line – Consume naturally occurring carbohydrates like fruits and veggies. Get rid of ALL processed carb products in your diet.

These carbohydrate sources WILL MAKE YOU FAT…

Cereals
Breads
Pasta
White rice
Bagels
Muffins
Crackers
Pretzels
Chips(don’t be fooled with the “baked” versions either. They are still JUNK)
Fruit juices
Soda/Pop
Diet soda/pop
Energy drinks
“Protein/Healthy” bars

…to name just a few.

Carbohydrates that will HELP YOU BURN FAT:

Quinoa(also a COMPLETE protein source)
Sweet potatoes
Organic sprouted grains
All other fruits & vegetables

If you are looking to burn body fat, follow these 3 simple guidelines when it comes to carbohydrates:

1.) Instead of processed grains for most of your carbohydrates, try getting your carbs from vegetables, a variety of whole fruits and beans.

When it comes to fruits, AVOID fruit juices, which remove all the beneficial fiber as well as other healthy and essential parts of the fruit. On top of that, they are usually loaded with ADDED sugar.

2.) For best results with grains, try to stick with organic sprouted grain products(Ezekiel bread, spelt, etc) if you are going to eat any grains at all.

3.) If you are used to eating lots of breads, cereals, pasta and other processed carb sources, try filling the void with more healthy fats like unsalted nuts, seeds, avocados, as well as healthy proteins like fish, free range eggs & chickens, grass fed beef.

Healthy fats & proteins go along way to controlling your hunger, maintaining proper hormone & sugar levels and helping you make REAL progress with fat loss.

OK, that’s enough for today, but I do want you to do one more thing for me before you go…

Head over to your kitchen right NOW and get rid of all the processed junk. : )

Committed to your fat loss success,

Ryan Miller
Wellness Coach
Licensed Trainer

You might have noticed that I talk a lot about the kettlebell workouts that I do.

Sometimes I forget that a lot of people still don’t know what kettlebells are or how they are used, and why they have added
benefits compared to simple dumbbells.

Well, hopefully I can answer some of your questions here…

- Kettlebells were orginally used in Russian and Eastern European markets as counter balances on scales that measured produce.

- Fascinated with strength, Russian farmers began lifting the Kettlebells overhead.

- Traditional Kettlebell training builds tremendous work capacity, mental tenacity and a high pain tolerance, all of which carryover into many sports disciplines and everyday life.

- With kettlebells the weight is off-center, unlike a dumbbell, which makes you work harder & burn more calories.

- They are much more functional than your typical gym machines or bars. Kettlebells allow you train uni-laterally(1 arm, 1 leg at a time) through multiple planes of motions…fwd & back, side to side and rotational movements. Remember your training should mimic life and/or sport.

- Kettlebells are extremely versatile. You can take them ANYWHERE and train your entire body with just 1 bell. On top of that, they can be used to target your anaerobic and aerobic systems as well. NO long, slow, boring traditional cardio when you are throwing the bells around : )

…I absolutely LOVE training with kettlebells. Between them and bodyweight exercises, I don’t think there’s a tougher and more effective way to get a full body workout.

Kettlebell exercises are totally different than most free weight exercises you would do at a gym and are perfect for somebody that prefers to workout in your house or outdoors, as you can pretty much workout anywhere, anytime when it comes to kettlebells.

You can’t beat being outside and knocking out your metabolic resistance training workouts with bells in the fresh air!

Since I’ve had so many questions over the years about what the heck to do with kettlebells and how to use them, I put together a couple of YouTube videos for you…

Kettlebell “300″ workout

Kettlebell Complex

Enjoy the workouts and if you have any questions, just drop by the Training Like an Athlete Fan Page to ask it:

= > http://www.FacebookTrainLikeanAthlete.com

or leave me a comment below.

Committed to your fitness success,

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. Don’t have a kettlebell? Go here

I talk about this very subject all the time with my clients & readers, but I thought you should here it not only from me, but from some other professional who’s a lot smarter than me : )

This is an AWESOME article from one of my partner’s at Prograde Nutrition. Give it a read(and take it to heart)…

4 Weird Ways to Lose Weight

By Kevin DiDonato MS, CSCS, CES

It lays there, motionless and lifeless.

It beckons you, though, every morning to step on it.

It lies to you…

Every day, you faithfully step on it and turn your head, taking in a deep, soothing breath.

Then you look…

You may be surprised or HORRIFIED by what you see.

Your SCALE lies to you constantly.

It NEVER seems to change.

Maybe a pound or two, but for some reason it ALWAYS COMES BACK.

It mocks you and your weight loss attempts.

But now you have the power to FIGHT BACK.

You may know the scale as your WORST enemy.

Let me explain…

If the scenario above rings a bell, then you may have experienced weight loss or weight gain success or failure.

The scale may be the WORST measure of your health and fitness. Granted it does provide numbers, and sometimes those numbers drop.

But what it does not tell you is HOW FAT you are.

Weight may fluctuate every day or every minute of every day. But remember, a scale measures EVERYTHING in your body. From your FAT to your bones and everything in between.

The scale may give you accurate readings of EVERYTHING going on inside of you. But it makes you frustrated.

You get mad…

You may even SCREAM at the top of your lungs, “you worthless, f#%$@ scale.”

Today, you need a NEW alternative. A new way to measure success and a new way to make yourself FEEL GOOD.

These tips may take you on the road to happiness…

Weight Loss Trick #1: Throw It Out The Window

That’s right folks, step one is to throw your scale out the window. Stepping on the scale may be your breaking point to weight loss success or failure.

When you focus solely on numbers, you may find yourself frustrated when the pin does not move. Or if the pin moves…IN THE WRONG DIRECTION.

The scale is nothing more than a way to weigh everything inside of you. It doesn’t determine how much FAT you have, compared to your lean mass. It may determine how much WEIGHT you lose, but does nothing to determine how much FAT you have lost.

Losing the LBs is important, but the more important number might be how much FAT is covering your metabolism-boosting lean muscle.

Weight Loss Trick #2: Find Out Your Measurements

Not for a suit or a pretty new dress (but that may come later).

You should get your measurements taken. By finding out how much fat mass you have, compared to lean muscle, may be a better judge as to where your weight loss stands.

More fat may mean an increased risk for chronic diseases such as diabetes, heart disease or more. And higher fat levels may indicate that you may have more visceral fat.

As a review, visceral fat surrounds your organs. And may be EXTREMELY harmful to your health. Increased levels of visceral fat may increase your risk for heart disease and diabetes.

So you now have your numbers. What do you do with them now?

Now it’s time to implement your exercise and dietary changes.

Weight Loss Trick #3: Include More Protein, Fiber, And Fruits And Vegetables Into Your Diet

Protein may provide the building blocks you need to SUCCEED. Protein provides amino acids that may increase lean mass on your body.

Heard the myth muscle turns INTO fat?

It is not true (to set the record straight).

When your diet sucks and you may be lacking calories, then your body starts to USE your muscle as a source for energy. Your body thinks you are starving.

And starvation may cause your body to keep your FAT stores, since they may possess a greater amount of STORED energy. This may cause your METABOLISM-BOOSTING lean muscle to suffer.

Increasing protein may increase your lean mass, possibly BOOSTING your metabolism - even WHILE WATCHING TV.

That’s right, the more muscle you have may INCREASE your resting metabolic rate. And this may lead to WEIGHT LOSS – especially burning your unwanted FAT STORES.

More circulating amino acids may build more lean mass (in combination with a solid strength training workout) and it may actually suppress your appetite.

Weight Loss Tip #4: Stimulate Your “Good” Hormones To Work CORRECTLY

Your fat cells release hormones every day. And they are powerful hormones which may control your appetite and determine your need for more energy (energy = food).

But due to the way you eat or how much/what you eat, your cells may become inflamed. If they are inflamed, then chances are they may now be dysfunctional. And that spells T-R-O-U-B-L-E for your weight loss.

Inflammation may prevent your cells from responding to certain hormones and others that cause you to eat more, which could lead to weight gain.

But there may be way(s) to stop this from occurring.

You may need to change your diet and add in more fruits & veggies, which may slow inflammation and possibly return your fat cells to normal.

Fruits & veggies contain TONS of antioxidants which like to eat up free radicals. Free radicals are dastardly little molecules which roam around and may cause inflammation and DAMAGE.

Increasing your fruits and veggies may give you enough antioxidants to possibly reduce the damage caused by free radicals.

Arm Yourself

Your fat is not the enemy.

But your scale may be.

Including these four tips into your weight loss arsenal may spell success or failure for burning your spare tire.

Remember, a scale gives you a measurement of EVERYTHING inside you. And those numbers may fluctuate from day-to-day or even from morning to night.

Changing your eating habits to increase protein, fruits and veggies, and fiber may increase your FAT CELLS’ ability to regulate POWERFUL hormones responsible for weight loss.

You now may have the perfect weapon against weight loss.

You may be arming yourself with the BEST possible list to burn stubborn belly fat and BOOST your metabolism like you have never seen before.

Go ahead and give your scale THE OLD HEAVE-HO!

…what are you waiting for? Stop reading and throw out that scale!

Committed to your fat loss success,

Ryan Miller
Wellness Coach
Licensed Trainer

http://OrganicPrograde.com

Quick question for you…

Which is better the push-up or the bench press?

If you said the bench press, I strongly believe you are wrong and trust me I learned the HARD way…2 surgeries later!

Typically when most of us walk into the gym, what is the first thing you jump on? This is mainly for the guys, ladies but is still important to you even though most women DO NOT make this mistake.

The bench press.

I was definitely one of those guys. I was actually benching 2-3x per week at one time. I know, I know, I’m still paying for it 10 + years later.

So lets get back to the original question…bench press or push-up?

The push-up is much more effective and safer than the bench press.

When I say safer just walk into any gym and look at the older powerlifters walking around. They are the one’s with the severely rounded shoulders and who can’t lift their arms above their heads.

I already know what you are going to say…

“All the athletes do it”

NO, all the athletes USED to do it. Just think about it for a minute. What sport do you lie on your back and push a load up in the air which is considered a GOOD thing? None!

In most sports if you are on your back you ARE in big trouble.

In addition to lack of functionality, the bench press WREAKS HAVOC on the shoulder complex.

On the other hand, push-ups are one of the best upper body exercises you can do. They not only strengthen your chest but your overall upper body strength and power. Plus, they will not harm your shoulders like the bench press.

Here are 3 more reasons NOT to bench press and to do push-ups instead:

1.) Your shoulder blades are “stuck” in a fixed position when using the bench press

Because the shoulder blades are unable to move, this weakens the finger like muscles, serratus anterior, who’s primary job is to stabilize and pull the shoulder blades forward.

If theses finger like muscles are prevented(and weakened) from doing their job, this causes your shoulder blades to “wing”)move away from the midline of your body), limiting your shoulder range of motion. This limited range of motion will lead to muscle imbalances and injury...most likely impingement syndrome, which hurts like HELL.

The push-up actually strengthens AND allows the serratus anterior to do its job.

2.) Your core musculature is NOT activated

When lying on your back performing the bench, the musculature of the core is actually relaxed because the bench itself is doing the job of your core. The muscle groups that surround your spine(the core…i.e. the Lumbo-Pelvic-Hip-Complex) relax and if those muscles do not get used they get weak.

The movement of the push-up actually forces your core to fire and work throughout the whole movement.

3.) Safety

Believe it or not, you put your shoulders under the most “stress”(pressure/risk) when putting/pulling the bar on and off the rack. This puts a lot of excessive strain on the rotator cuff.

And this is ON TOP OF the strain the bench press puts your rotator cuff in while performing the movement itself.

Through my years working in a physical therapy clinic, rotator cuff tears are one of the worst injuries to come back from. Surgery and rehab ARE torture.

Push-ups on the other hand, are extremely safe because you don’t have to rack and re-rack your body.

So get off the bench and start doing those push-ups. Here’s some variations for you…

If you’re not already doing so add a few of these push-ups to your program TODAY and I guarantee you will be happy with the results and so will your shoulders : )

Til next time,
Train hard & smart

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have a question, just drop by the Training Like an Athlete Fan Page to ask it:

= > http://www.FacebookTrainLikeanAthlete.com

or leave me a comment below.

I get a lot of questions regarding strength, resistance training(especially from my female clients and readers) like…

“What is strength training and how do I do it?” and

“Will I bulk up if I lift weights?”

So lets put all the questions and “mis-information” to rest.

Lets go ahead and look at strength/resistance training itself and find out what it’s all about.

There are five types of Strength Training:

1.) Maximal Strength — The amount of force one can exert under voluntary effort.
(Example: 1 rep maximum in a squat)

2.) Explosive Strength — The ability to produce force in minimal amount of time.
(Example: Power Clean or any other Olympic lift, Plyometrics)

3.) Speed Strength — The ability to quickly execute an unloaded movement or a movement against a small external resistance.
(Example: Punch-out drills, sprints)

4.) Strength Endurance — The ability to effectively maintain muscular functioning under work conditions of long duration.
(Example: Circuit training)

5.) Isometric Strength — A type of strength training in which the joint angle and muscle length do not change during contraction. Isometrics are done in static positions, rather than being dynamic through a range of motion.
(Example: planks, stability ball walkout & hold).

Your workout program should include all 5 types of strength training mentioned above. Now for the maximal strength, you DO NOT need to go out lift the heaviest weight possible every time you workout, but once in awhile lift a little heavier, in the 3-5 rep range.

Add some jump roping, burpees, prisoner jump squats, etc and you have your explosive strength component. Throw in some body weight squats for time or sprints and you have the speed strength. Complete anywhere from 2-10 exercises back to back without rest(or very little rest) and your strength endurance will go through the roof.

If you truly want a strong “core”(Lumbo-Pelvic-Hip complex) you’d better be doing planks. And planks are a great way to add an isometric strength component to your workout, along with developing rock hard abs  : )

Now that we know the different types of strength training, I want to share with you the 5 “rules to live by” when performing all these movements.

1.) Train Like an Athlete — Focus on total body movements NOT isolated parts and you will improve your performance & everyday functionality, minimize injury, burn fat, decrease your time in the gym and sculpt the body you want.

2.) Leave Your Comfort Zone — Spend more time in your “discomfort zone.” More time in your discomfort zone equals less time in the gym. DON’T just go through the motions. Change loads(weights) and volume(reps) for continuing progress.

3.) Balance Your Movements — If you are doing 3 push-based exercises, you must do 3 pull-based exercises. If not structural problems WILL develop(most people develop-”train what you see in the mirror” syndrome & neglect the posterior musculature).

4.) Learn to Work Uni-Lateral — In everyday life we reach, step and/or grab with 1 arm or 1 leg at a time, so training should mimic life if you want to improve performance & quality of life. It is UN-NATURAL to always plant both feet and grab a bar with both hands.

5.) Train Explosively–meaning push/pull/raise/change levels as fast as you can while still retaining control.

Ok, let’s move to the next question, “Will I bulk up if I lift weights?”

This is mainly the one I hear from all my female clients and readers and the answer is…

A big fat NO!

To “bulk up” you have a train a certain way, spend hours & hours in the gym, eat a certain way and for a lot of us, cheat. And by cheating, I mean using illegal substances like steroids, growth hormone, etc.

“Lifting weights” i.e. strength training/resistance training actually helps you burn fat. When you resistance train you build lean muscle tissue. The more lean muscle tissue you have throughout your body the higher your metabolism. The higher your metabolism the more calories and fat you burn.

Because of all that lean tissue, your body has to work harder and spend energy(crank up the fat burning furnace we know as our metabolism) to “feed” the muscles.

So ladies(and guys) if you want to look good in those “skinny” jeans, get off that treadmill and elliptical, grab a dumbbell, a kettlebell, a resistance band, a medicine ball or just use your own body weight and start strength training using the principles laid out above.

Now that the questions and myths about resistance training have been answered, it’s time for YOU to put your workout & nutrition plan together and go after the body of your dreams.

I know you can do it : )

Til next time,
Keep training hard and eating smart!

Ryan Miller
Wellness Coach
Licensed Trainer

P.S. If you have any questions, just drop by the Training Like an Athlete Fan Page to ask it:

= > http://www.FacebookTrainLikeanAthlete.com

Or leave me a comment below.