Newest trend? Not for the Dynabods!!

Well I just heard what’s the newest fad of fitness trends.   Can you guess?

Single Dumbbell workouts!

Wow!  I’ve been doing it for years at my fitness classes.  All the Dynabods would agree that doing a multi-functional workout with a single dumbbell not only works your major muscle groups but also activates your core stabilizer muscles.

Single Dumbbell workouts would be considered specialized Functional Training – the meat and potatoes of my classes.    This not only improves your strength and mobility but carries over into better posture and control as you have to isometrically maintain stability while working the other side of the body. 

And for those that do make it to my classes know, you need to use a heavy enough weight to make it worthwhile. I usually only bring 5 or 10 lb dumbbells at my first class of the session and hide them off in the corner – lol.   

Most of the newbies are surprised at what they can do when they take on a “can do” attitude and stop thinking that they “can’t” do that weight.  Of course safety is always number one priority, and when using a heavier weight maintaining the load throughout the motion is much easier on the body.  With a heavier weight there is less jerking and snapping of the joints, and thus, less chance of injury.

Plus you build strength rather than just go through the motions.   I like to use the example of painting a ceiling, you can do it for a long time and your shoulder gets sore.  But you didn’t strengthen the shoulder.  It’s just like going to the gym and seeing someone grab that 10 lb weight and rattle of 20 reps while chatting to their buddy.  A total waste of time!

Use of Single Dumbbells helps your body learn to adapt. This neurological adaptation brings a natural progression of your fitness abilities.  You activate more muscles fibers while concentrating form.  It has been a staple of my workouts for years! 

If you haven’t tried Single Dumbbell training I high recommend it.  It’s a great way to stay motivated, challenged and have fun. So grab that 20, 30 or 40 lb dumbbell and try it - you’ll love it!

6 Pack Abs

Here’s a simple question for you.

What is the area most people talk about when they want to firm up, lose weight and look good?

Abdominals of course. 

You hear of people wanting to trim down their waistline – wishing for “6 Pack Abs”.   No muscle group is more noticeable for men or woman than their abs.     Getting firm abdominals is simpler than you may think. Even if you have a flabby stomach, you can reverse this “excess baggage” and reveal a more chiseled midsection you always hoped for.

Tips to sculpt your midsection:

1.   Be active - Move whenever you can.

2. Perform core and functional exercises.

Core training strengthens and stretches key muscles of the spine and lower torso and provide a solid foundation for all other movement.   Adequately conditioned abdominal & back musculature represents the key “coupling” link of the body that connects movements between upper & lower body.   Functional exercises involves training your core in a manner that is similar to daily life and sport demands.

3. Stay Focused.

When you exercise your abs, focus on your midsection.   Don’t just “go through the motions”.   Picture your stomach getting smaller, tighter and stronger..

4. Tense your abs 

Like any muscle you train, squeezing the muscle on contraction results in the best training effect.

Your abdominals are no different.   for best results do the following;

When working the Rectus Abdominus:

Tighten or Tense your abs and push out your belly button during the concentric action shortening the distance between your ribs and   pelvis. This is key - and is referred to as “Hollowing”, which is the opposite of sucking in your gut.

When working the Obliques & Transverse Abdominals:

Contract or squeeze your abs (sucking your bell button in).

5. Always engage your stomach muscles. 

Lift your chest and suck in your gut when you walk.   Do tummy tucks and perform the Vacuum exercise.   Eventually this will take some time to get used to, but if you do this religiously you will see results in no time.

6. Eat the right foods. 

This is a must.   You have to lose body fat, not weight, in order to “see” your abs and this can only happen when you eat high quality foods.   This will help you control your blood sugar levels, insulin levels, and energy levels. Insulin management will help you lose fat and prevent you from gaining fat.

Six-Pack Killer Abs are a result of low body fat not training.

7. Eat 5 or 6 properly balanced meals per day

Emphasis is on lean proteins, fruits, vegetables and good fats.   Sources of healthy fats included nuts, fish, olive oil, and flax oil.   Remember that nuts are high in calories so be careful you do not over do it.

8.   Get enough sleep.

Ensure you get enough sleep consistently.

9. Incorporate Resistance training.

Perform strength training with moderate to heavy weights.     This includes strengthening your midsection with added resistance.   Not only will this tighten your abs, but will help to boost your metabolism making your body a fat burning machine.

10.   High Intensity Interval Cardiovascular Exercise

This is the best way to burn fat.   It    also improves cardiorespiratory fitness.

An added benefit is that high intensity interval training takes less time than regular aerobic conditioning.

If you follow these 10 tips, you can achieve maximal abdominal development.   And remember that when you tighten your abs, the rest of the body will follow.

The Biggest Ab Mistakes

1.Eating too big of portions – moderation is the key.

2. Spot Reduction does not work – you need to lose fat.

3.You have an unbalanced diet – focus on 5 or 6 balanced meals per day.

4. Lack of concentration – aiming for reps rather than technique.

5. Not drinking enough water – water helps flush out waste products.

6. No training variety – vary the exercises and work the whole core – keep your body guessing.

7. Poor Cardio Sessions.   Moderate to High intensity workouts are necessary.

8. Working your Hip Flexors rather than your Abs – your trunk only flexes a maximum of 45 degrees, any more and you are using your hip flexors.  Focus on crunches, planks and core exercises rather than sit ups.  

9. Too much alcohol – hey beer is great but drink in moderation if you want to get rid of the beer belly.

10. Lack of sleep – rest is a prerequisite for optimal results.