Butts 'n Guts

Easy Abs

Have you ever looked around in your gym and noticed that, let's say over a period of a few weeks, you see the same particular ab exercise executed differently by various people? Someone is coming up all the way, while another is not letting their shoulders touch on the floor. One is twisting in what you figure only to be a circus act while that individual over there has a curved spine and could be the next hunchback of Notre Dame.

With all these variations and possibly no guidance on how to do these ab exercises correctly, how can you possibly know which way is correct? Or perhaps none are. Now what? Are you going to take a leap of faith in your ability to blaze your own path or wait a little longer to see if someone else comes along and maybe has a different way that suits you better?

How to work your abs is a subject that can be different with each fitness professional you speak with. Everyone has their own opinion. Not that that is a bad thing. But with so much information out there how are you really going to get the results you are looking for.

Here is the best way I have found to apply this.

First, yes, you have to understand that the human body is very complex and we as fitness experts are always learning new and informative things about how our bodies function. Second, I have found that by knowing a few guidelines to steer you in the right direction, everyone who follows them will eventually be able to actually learn to "feel" (with their body) and see (in the mirror) what exactly is working best for them.

The first piece of advice is something I have mentioned more then once on my blog, but is important enough to say it again. By just doing crunches, or any abdominal exercise for that matter, will not give you that washboard look you may be seeking. It will however strengthen your mid-section. But how will anyone see those stomach muscles if you don't burn off the fat in front.

By the way, a good rule of thumb to follow is this. If you are attempting to showcase those sleek abs, doing a ton of core/ab work may not be in your best interest. Sometimes, all you need is just to boost your cardio to really bring out those results.

If you are already doing what you believe are too many sit-ups, STOP immediately. Even if you don't do many, your form must be correct so you don't place stress onto your neck and back. I see so many people who neglect their form and place their hands behind their head. When they perform a basic sit-up, they instinctively pull their neck and curve their spine. Not good!

You are taking away any little gain that you may be getting for your abs and straining your back in the process. This process also happens when too much focus is placed on your abs and not enough attention is given to your lower back, which is also considered part of your core group of muscles. Remember, any type of muscle imbalance, in this case, stronger abs and weaker back, will lead to pain, strain, and injury. So get working on that back!

Again, a side note on the above. Keep your chin up towards the ceiling when performing an abdominal exercise; or at the very least look straight ahead. This simple strategy will keep your back straight and minimize any type of back pressure and/or discomfort that you may be feeling. When you come up from the floor, imagine pressing your belly button down towards the floor and exhale. You are looking for a tummy that is flat when you reach the top of your crunch, nothing else. With a little practice and patience you will achieve this and then really feel those abs contract and tighten.

The last thing to consider is to always do your homework, especially when it comes to abs. Question everything and all advice, because your back and your core are worth it ten-fold. With new information coming out, what seems like daily, there is always something new that can be learned, even by me.

Healthy Salads

The anatomy of a healthy salad can be a little more complex then what most people realize. How do you make sure your salad is a healthy one? How do you know how much fruit and vegetables you should add? If you dine out, do you already know what to avoid in the salad bar?

These are all great questions and some of these answers may surprise you.

Salads are usually thought of as pre-meal dishes. But salads can also stand alone while being the meal completely. But you must know how to go about making the right one if you want to keep your fitness goals within reach.

Let's take eating out first. Now, me personally, I love to go out explore new and interesting foods. But I also need to make smart choices.

I did a little research into these choices of mine and I was happy and a little surprised actually at what I came across when it comes to standing in line at the local restaurant salad bar.

Of course the obvious creamy dressings, bacon bits, and iceberg lettuce (which, in case you didn't already know, holds no nutritional value) are all useless. You should skim over these without a passing thought.

Now it gets interesting.

Choose not to place cauliflower into your salad bowl and you will be head and shoulders above the rest. Yes that's right, cauliflower. It only has a fraction of the vitamin C of broccoli. Better to skip it altogether and load up on extra broccoli, especially now during the winter months.

Think radishes are nutritional? Think again. These are just basic roots with no nutrients. It's just not worth your time and effort to eat enough of these which would only provide you with minimal fiber anyways. Stick to chickpeas instead.

How about cucumbers? Everyone likes those right? Actually these little guys lack nutrients and fiber while leaving your taste buds bored.

And if you are running out of ideas for healthy salads, don't worry a bit. Here is a great list of low-calorie salads that should keep you, your taste buds, and your weight loss goals on point for months to come. Enjoy!

Toned Abs

Abdominal fat may accumulate for many reasons. The most typical however is that there are more calories consumed through food by the individual then burned off through general resistance exercise and cardiovascular activity. In other words, we munch much more then we crunch!

The genes that we inherited from our ancestral brethren over the course of our evolutionary period have found that displacing all of that fat around our mid-section would be the ideal spot. Great huh?

Over the last few years however, some research has supported the fact that there is a anxiety fat relation. This claim comes from a hormone called cortisol which deals with the amount of stress one is under.

For some individuals stress doesn't need to be exceedingly high to make a difference. It could be just general worry about not getting enough sleep or getting that big promotion at work. On the flip side, it could be much more serious such as the impending death of a loved one. 

Abdominal fat of the deepest kind (visceral fat) is both good and bad. First, the bad news. This is the most serious type of fat to have due to it's nature of being what's called the most metabolically active fat found in the body. People with high amounts of this visceral fat are more susceptible to heart disease and diabetes to name a few.

Now the good news. Because this fat is so metabolically active it is easier to lose then fat found elsewhere on your body; say the underside of your arms. It's easier to burn off through proper diet and exercise, and equally easy to keep off and maintain once proper consistency is performed.

What you must remember is that to sit down on the floor and do crunches is not going to help. This is one of the most common misconceptions on the planet. Yes you will feel a burn, and yes you will strengthen your abdominal muscles. Now how are you going to get rid of the fat on top of them?

Any good fitness expert who is worth their weight in gold will tell you that you cannot spot reduce fat. That means you just can't hop down on the floor and do abs and have that be the end all cure all. A solid cardiovascular plan must also be followed for continued success.

Now, when I say a good cardio plan, I don't mean that you go through the motions. If you are serious about showing off your newly found flat and toned tummy, then you must push yourself. So put that magazine or book away when you hop on the treadmill or elliptical machines.

By focusing on your form and breathing you are allowing yourself to be "in the zone" as they say. You can feel the blood pumping and the sweat beading on your head. It's almost like you can actually feel those calories evaporate.

Plenty of people tell me that they get bored though. And that getting on a piece of intimidating cardio equipment is just not for them. They say, "you want me on that thing for how long?"

As important as it is to have periodic cardiovascular sessions of 45 to 60 minutes in length, also be aware of interval training. This training time is significantly lower then the times stated above, but it is much more intense. I always suggest 15 second sprints in interval training to burn more calories.

However, this is not for everyone. For a beginner, it is not recommended because they are simply just not physically ready for the demands this will place on the body in such a short time.

As always, consult with your trusted physician before you start this type of exercise. Any great personal trainer at your gym or club will also be able to give you some useful tips on how to maximize your gains on this topic as well.

Healthy Living

Healthy living is essential for the Baby Boomers. Whether they are avid sports lovers, weekend warriors, or just plain enjoy exercise, they are the first generation in history that refuses to slow down!

And since they refuse to stop exercising, many have begun to experience moderate to severe pain in their joints. Boomers just don't understand and certainly don't even accept the fact that their bodies can't keep up with their active lifestyle. Since most have been doing and enjoying the same exercises for years, this is new territory for most.

But hope is on the way. Many Boomers can find comfort in the fact that by simply changing their routines into more suitable, variety packed exercise sessions, a reduced load on aching bones and tendons will be achieved.

The most common types of Boomeritis that is seen are tendonitis, bursitis, and arthritic ankles, knees, and shoulders.

Interestingly enough however, these symptoms may also be caused by a lack of physical activity. Now, I'm not talking couch potatoes here, but of course that qualifies also. This lack of exertion can also be experienced by someone who only runs on weekends, or bikes with friends only one day during the week.

Weekly conditioning and toning such as resistance training will help with this. In fact, if done correctly and consistently, it may even be able to take you off certain joint supplements like glucosamine and chondroitin that you might currently take. You would be surprised at how well your body will respond and thank you once you make this a habit.

Obesity

Obesity is a serious epidemic today. No one can dispute that. Part of the blame lies in today's fast food nation. The phrase, "Would you like fries with that?" has become one of the best marketing lines in advertising history. Unfortunately it has also become one of the worst belly bloaters.

Or how about lack of time. The ideal family dinner in today's society is dead. Today, children have sports or music sessions and lessons to attend after school. Not to mention that careers seem to occupy more and more time, which usually run into meal time.

Where before these family dinners were certainly planned events, it is not so today. It is merely an afterthought and food is usually caught on the run in the form of pizza, overcooked fried food, and soda.

However, if a little time can be spent planning ahead and organizing what will be eaten, you not only allow your children to learn what is good for them but you also consume foods that fight fat loss.

These super foods are great at adding needed nutrients and minerals into your body and should not at any cost be neglected. Best of all, about three quarters of the foods (on the above link) I have listed here can be eaten on the run. That means no cooking and no cleanup! Just great, nutritious foods. The other quarter of the list can be made with a few minutes of minimal preparation beforehand and enjoyed.

Here you can view another short list of foods and their individual benefits. Yes! Foods for better health still do exist out there.

Need more examples? No problem. Here is a list of top foods to avoid. This will give you an idea of what you are putting into your body and how to make better selections when time becomes a factor.

Healthy Breakfast

How many people can confidently raise their hand and say that they eat a healthy breakfast each and every morning? Skip the "healthy" part for a moment. How many can say that they eat anything at all? Sadly, even with much new research which has come out about how this meal is so important to our nutritional well-being, many of us still don't even bother.

Many factors may contribute to this. There could be the time factor where sleeping a few extra minutes just seems like the better alternative. Or you might just feel it isn't important because you are looking to shave off some calories. Unfortunately one couldn't be farther from the truth.

Breakfast is the most important meal of the day. It is science fact that if breakfast is skipped, you are missing out on the chance to trim up. Indeed, including breakfast into your daily routine will actually help lose weight. I know it sounds bizarre, but many people actually fall into this trap. They think that by dodging breakfast they actually will be dropping weight. This is especially true for people who are on a diet.

The reality of the matter is this. By heading right to work, without anything in your belly, your body is now in a starvation mode. It actually is already in this mode upon waking in the morning. By prolonging this feeling, it only gets worse. Your body will begin to feel threatened because it doesn't know when the next time it will be fed. Your bodily survival instincts take over and now instead of losing fat/weight like one may think, your body is actually holding onto those fat stores for dear life. It does so because you are literally starving.

It's like this. As soon as you arise your body feels like you are marooned on a deserted island with no food in sight. Because you don't know how or when you are going to eat, your body buys you some time by holding onto these fat cells throughout your body. As time goes by, these fat cells are spent for energy to prolong your life. The few pounds that you may lose on your bathroom scale are not from fat at all but rather water weight.

But your body doesn't know whether you are on an island or not. Nor does it care if you are on a diet. It's main purpose is to continue to live. Your main purpose is to feed it the correct items for it to give you the body you like.

Weird as it may seem, you will need to eat more (especially breakfast) in order to lose weight.

But I know time may be a factor in the morning. Kids have to be taken care of and fed. Animals must be looked after, all while you and your spouse get ready as well.

However, because breakfast is one of the few scientifically proven strategies you can use to maintain long-term weight loss it is important that you chose fast but healthy foods.

Healthy breakfast recipes are crucial to your future fitness goals. If there just is simply not enough time in your morning, plan ahead. It only takes a few short minutes the night before to decide what you are going to take with you on your way out the door the next day.

And if your still at a loss for what to eat, stick to the basis. You cannot go wrong with fresh fruit smoothies, plain fruit, low fat yogurt, trail mix, hard boiled egg whites, and single servings of whole-grain, low sugar cereal with fat free skim milk.

Exercise Nutrition

A few days ago I had a woman who had approached me on how best to hop back on the nutritional bandwagon. As I asked a few follow up questions to her initial one, it became clear to me that she was a little upset. I just get so frustrated she stated.

Over the last couple of months she had been excited at her commitment to exercise and thrilled at the results that she had received which she playfully called her "gym zone." Your what I said? This apparently meant her desire, focus and the on-going completion of her fitness goals.

As it happened, she had a "weak" moment this past weekend and gave in to her favorite desert on the planet; enter a few slices of German chocolate cake and several glasses of whole milk. Why even bother she stated. It's like I take this giant leap forward with all of my gains and then take two steps back.

What are you talking about I countered. There is no reason to beat yourself up over this "episode." Why don't you focus on the positive for a second. You just had one heck of a workout. You just torched several hundred calories. Why not go home and congratulate yourself on that. It's not like you ate all this food and then decided not to come back to burn it all off. It's not like we won't see you for the next six months. Your here and your making a difference.

She smiled.

I just don't know why I did it. I just wanted a taste. One quarter of a cake later...

I interrupted. Hey, no big deal. Don't even worry about it. I want you to think of all the accomplishments you have made this far. And then, after you have done that, I want you to grab a pen and paper and write down what else you are going to accomplish this month. I want you to write down three things that you are going to succeed in, fitness wise, in the next thirty days.

The exercise/nutritional journey is comprised of hard work and discipline. Everyone knows that. But quite a bit of it also rests with your mental state. In other words, your attitude plays a huge factor in how you handle these types of moments. Having a positive mental attitude is one of the best ways I know how to make sure you stay on track.

Look, we are all human. And being human means that, yes, sometimes we are going to have a moment here and there where we "cheat" on a meal. That's okay. What is best to concentrate on is how you are going to get back into your rhythm and keep those goals of yours within your reach.

Think of it like this. When you take a road trip, at certain points on that excursion, the road will widen and at other times it will narrow. Your nutritional road is no different. When you are really disciplined in your eating and have that laser-like focus your road is more narrow. When you become more relaxed in your diet it will widen a bit. The important thing to remember is whether your road is wide or narrow, you are still on the road. Stay strong!

Benefits of Supplements

The Benefits of supplements is something that we all hear and see each and every day. It doesn't matter whether we read them in a magazine, see a new vitamin debut on television, or even try a free sample while browsing your local health food store. They are everywhere! And oh so many colors? Pink, blue, white, red, green, and so on. But with so many choices to choose from, how do you really know which ones are the best to take? Which ones should you stay away from? And with everyone's health issues being a little different, how do you honestly know if you are getting enough nutrients through those pills?

Over half of the American adult population does not regularly take a multivitamin. A huge number for sure. Of course, if you are eating a very healthy diet, no pill or vitamin can compare with the actual nutrients found in your food. But with everyone's hectic lifestyle, are you really going to have a chance to eat so many servings of fruits, vegetables, and whole grains? Chances are better for you to cover all of your bases (without overloading) with supplementation and "fill in those gaps".

The best thing you can do starting today would be to begin to take a general multivitamin if your not already doing so. Make it a New Year's resolution even! The benefits of multivitamins are staggering. Looking for proof? You can find out here how well multivitamins helped in aiding diabetes.

I routinely answer questions about whether obtaining a "natural" multivitamin is better. I agree with the fact that it is up to the individual to make the call. "Natural" multivitamins simply mean that there are no artificial colors, flavors, or preservatives in synthetic pills. You have to decide for yourself if that is a good thing for your body. That said, don't be necessarily afraid of synthetic vitamins.

There is also new research coming out that suggests vitamin D does more then help bone strength. Among other diseases that this vitamin helps, cancer may be the most important as well as the most surprising. Research indicates that breast, ovarian, and colon cancers can be lowered significantly. However, it should be cautioned that no one should begin rushing our to their nearest store and overdose. Possible liver and kidney issues may develop because of to much calcium absorption.

I'd be a fool not to also mention the benefits of omega 3 fatty acids as well. If you already take these, congrats! Take a moment to pat yourself on the back. You should already know that you are improving your cardiovascular system, helping to keep your blood pressure low, keeping your arteries clear, and helping to prevent the build-up of unwanted fatty compounds in your system.

Although the all-natural kind can only be found in cold water salmon, herring, and sardines, there are supplements that can also give you the benefits if you don't care for that fishy taste.

Brain Injury

Managing stress and anxiety in your mind can actually help prevent any physical injury from ever happening to your body. That's right! It doesn't matter whether you are an elite athlete prepping for the big game or a weekend warrior looking to hit the ski slopes for the winter. Emerging science coming from the American College of Sports Medicine is telling us that how we cope with stress and anxiety is much more important then what we had previously believed.

Of course, everyone has stress. Think about yourself for example. How many times during the course of your day do you feel this unwanted pressure? I bet my bottom dollar that it is more then a few. It might come in the form of a traffic jam on the way to work in the morning or perhaps a newspaper article on an imminent terrorist attack. Whether we are aware of these burdens consciously or unconsciously the most important thing perhaps is how we deal with these issues. This is what makes all the difference.   

In general, most of us already know how stressed we may already be (although we may not readily admit to that fact). Seeing your doctor for a quick stress test and evaluation of certain vital bodily information, like blood pressure, will serve you well. Not to mention help you avoid these matters in the future.

Unfortunately, stress symptoms are usually overlooked by most doctors and sport coaches who believe they only need to worry about the individual's physical injury. But it is extremely beneficial to look at both the physical ailment as well as the mental health of the person. If it is determined that there is an unusual amount of anxiety present, then proper stress management procedures must be followed. 

Believe me, I work with quite a lot of people who are stressed for multiple reasons. Jobs, kids, and relationships are always high on the list and probably always will be. But don't be afraid to look a bit closer to discover what else there might be that adds to your troubles. A few minutes of daily counsel with yourself along with general recognition of the symptoms once they appear will be a great start for anyone looking to avoid these negative feelings!

Sexy Abs

Isn't it incredible that such a relatively small group of ab muscles causes such a stir in our culture? I mean think about it. People go bonkers over how their stomach looks in the mirror. There are millions upon millions of people out there who are willing to do whatever it takes. But hard work and sweat sometimes don't fall high on the list in obtaining these goals. Still, people crave the look that the models flash us on our television screens and magazine covers. The media overdoses us on these images as if there is just no other way to be healthy and attractive.

As our demands for a tighter mid-section have increased over time, so has the misguided information about how to effectively exercise your core. Many "magic" fat burning pills, lotions and potions, and awkward equipment have hit the shelves promising the moon and back. But in the end it is the individual who loses. These gimmicks (yes they are gimmicks) just don't work.

There are also many abdominal myths circulating around inside your gym's walls and on the internet that people whole-heartedly believe in and follow. Unfortunately, that is only what they are. It just doesn't allow people to change their appearance from one month to the next. Don't you want to get your own set of sleek and sexy abs without falling into these mistakes?

I like to say it is my calling to help people maximize their efforts when it comes to stomach flattening. True, some are blessed with fantastic genetics and don't need to exercise to look great. But for rest of us, myself included, we really do need to be a little more disciplined and honest with ourselves. And yes, sweat will be a pre-requisite.

Because there is a lot that goes into creating and then (the best part) showing off your belly, people may wind up missing one or two vital points in completing their goal. To create your own rock hard fortress with your abs of steel follow these techniques that are proven to melt fat and bring out your core!