Fitness Programs for Women: Four Essential Tips

Fitness programs for women are often wrought with bad advice and pseudoscience. It's no wonder that so many fitness programs for women utterly fail! There's plenty of great information out there, but it can be impossible to find amidst the gimmicks, fad diets, and ineffective workout routines. If you're looking for fitness programs for women that really work, try using the four following tips.

1. Lift Heavy Weights

Plenty of women make their way into the weight room now and again, but most are afraid that they'll get "bulky" if they lift too heavy. That's nonsense! It takes male bodybuilders years of dedicated effort to pack on muscle mass, and they've got testosterone and tons of food on their side. Not only will you not get "too big" by lifting challenging weights - you'll actually look better.

Lifts like squats, bench presses, deadlifts, and other heavy movements are great for stimulating your metabolism and packing on a little bit of lean mass. Whether or not you realize it, that's really what you want! The right amount of muscle gives you a lean, fit look that you simply can't achieve with cardio alone. Challenging yourself in the gym will also cause you to burn more calories, which means you get to eat more and still lose weight.

2. Low Fat is NOT Healthy!

Some nutritionists are still stuck in the 1980s' low-fat craze, but avoiding dietary fat is NOT going to get you the results you want. In fact, most "low-fat" products like crackers, pretzels, and other grain-based products will make it nearly impossible to get lean! They make your blood sugar levels skyrocket, which in turn causes your body to secrete tons of insulin - a hormone which actually makes your body store even more fat. If you're trying to get lean, ditch most of your carbs and eat plenty of olive oil, avocados, nuts, and even some red meat.

3. Ease Up on the Cardio

If you're going to start lifting heavy weights (which you should!), then you're also going to need to ease up on all of that cardio you're probably doing. Slaving away on a treadmill or elliptical is simply not necessary, and it eats up way too much of your time. It's great to do a few short sessions per week for your cardiovascular health, but hours upon hours of monotonous movement aren't going to help you lose fat.

However, there is a much better type of cardio for optimal fat loss: interval training! On a track, treadmill, elliptical, or exercise bike, simply alternate short bursts of all-out sprinting with longer bouts of active rest. For example, you might do eight rounds of fifteen-second sprints and forty-five second "jogs" on an elliptical machine. The whole thing will be over in under ten minutes, but the intensity of the workout will cause your body to burn more fat all day long.

4. Don't Under-eat

One of the worst things you can do in fitness programs for women is to eat too little. Your body is an adaptive machine, and it will respond to severe calorie restriction by slowing its metabolism way down. Have you ever noticed how lethargic, tired, and cold you get when you don't eat enough? Those are sure signs that your body is burning less fuel!

That's not to say that you shouldn't cut calories at all - your body does need a reason to use its fat stores for energy instead of your food. The key is to eat just little enough that you can burn fat while avoiding hunger. Focus first on the right food choices, and then start counting calories if you truly need to. Overall, it's best to take it slow and steady with your fitness programs for women and focus on losing no more than a pound per week.

Source

The Advantages, Disadvantages, and Exercises on a Fitness Ball

The Advantages, Disadvantages, and Exercises on a Fitness Ball

Most people dream of getting into shape, losing weight, and exercising more. It can mean signing up at local gyms. However, many fitness enthusiasts prefer to purchase home fitness equipment that can be effective for them. They can take the benefits of a total workout while at homes and within flexible times. 

One of the best options to consider is buying a fitness ball. It is the time for you to experience a unique workout at home. There are various reasons why this equipment has become very popular. In fact, it is utilized by most physical therapists to treat their patients from back pains.

 

A fitness ball having a diameter of about 55 to 85 centimeter is made of elastic rubber. It is utilized in exercise and physical therapy. There are various names for a fitness ball such as exercise ball, Pilate's ball, gym ball, therapy ball, balance ball, body ball, yoga ball, sports ball, and Swiss ball.

The major benefit of a fitness ball exercise is enabling the body to respond to the ball's instability while keeping the balance and engaging more muscles as well. Keep in mind that the muscles are strengthened upon struggling to maintain the balance. The core muscles of the body, back muscles, and abdominal muscles are the target of the fitness ball programs of exercises.

Exercises done on a fitness ball will never bore you. In fact it can challenge your stamina, patience, perseverance and, self-discipline. This is the true form of exercising, working the entire core muscles to achieve the best results.

A fitness ball is effective because of its rounded shape. It can create instability to induce your core body muscles to work. Compared to floor crunching, the muscles that are only working are the upper abs, but when you do the crunching on a fitness ball, the core muscles including abs muscles, back muscles, pelvic muscles, and hip muscles are working together in helping you stay on the ball.

Try doing a few pushups using a fitness ball, your hands on the floor and your feet on the fitness ball or vice versa. This exercise gives more stability when the feet are spread apart and tougher when the feet are put closely together.

 

 Although a fitness ball provides many advantages, there are also some pitfalls especially if overused. Strength coaches revealed that it can cause injury and approximately 70 percent of fitness ball exercises are considered worthless.  Nevertheless, it is still prescribed by some therapists in treating patients with back pain.

Incorporating a fitness ball in your fitness program can mean surpassing all the difficult levels involved during the exercise. Each requires support from your stomach muscles and back to help in keeping the trunk muscles firm. More often, a fitness ball is good for people who have lower back pain. Other uses include developing overall strength and control of the body's core muscles, increasing the strength of back and abdominal muscles, learning proper posture and body mechanics when lifting objects, and increasing mobility of the lower back.

Damian@FitnHealthy

6 Exercises for a Stronger Core

Your core consists of the muscles that stabilize the spine and hips, and includes all the muscles of the abdomen, back, glutes and upper legs. A strong core helps protect the entire midsection, and enhances both mobility and stability, which, in turn, improves movement efficiency and keeps the muscles functioning in coordination with one another. This, of course, helps improve balance, posture and strength.
A common misconception is that doing exercises while lying supine automatically increases core strength. While these exercises can help improve abdominal strength, the entire core must be challenged to help improve total-body function. A better approach is to use a variety of stances, such as single-leg, supine and prone, to incorporate a wide range of movements. Here are a few of the best exercises to challenge the entire core.

Glute Bridges

While many consider the abdominal muscles to be the most important for increasing stabilization, strong glutes are essential as well. Many injuries and faulty movement patterns are a result of underactive glutes and overactive quads and hip flexors. To combat this, activate and fire those glutes before workouts to make sure they are turned on and ready to work.
Lie supine on the floor with knees bent and both feet flat on the floor. Keep the head relaxed and slowly push through the heels to raise the hips as high as possible. The knees, hips and shoulders should be in one straight line. This exercise activates the glutes and hamstrings, and stretches the hip flexors, which are often overactive and tight. Hold the top position for three seconds and slowly lower. Do eight to 10 reps per side. To progress this exercise, try one leg at a time or place the feet on the round side of a BOSU.

Medicine Ball Single-leg Reach

Disguised as a leg workout, this move is great for the glutes, hips, back and abs. Grab a 5- to 10-pound medicine ball and stand on the right leg. Slowly reach forward while hinging at the hips (not the back). Simultaneously lever the back leg out behind the body. Reach as far as possible—work toward bringing the arms, torso, and left leg horizontal to the floor. As the core gets stronger, increase the weight of the medicine ball. Perform two to three sets of eight to 10 repetitions per leg.

BOSU Plank Variations

Before attempting planks on the BOSU, make sure your client has impeccable plank form and can hold it for at least 30 seconds on the floor before attempting advanced variations. Planks are meant to strengthen the core, so if your client’s form wavers too much (back sinks, arches or bends), have him or her practice a little longer before advancing.
Start with the elbows on the round top of the BOSU. This creates an element of instability that must be controlled throughout the exercise. Perform a plank for 30 seconds. Begin adding small, alternating single-leg lifts, focusing on lifting the leg with the glutes and not shifting the hips at all. Next, try bringing one leg out about 45 degrees to the side, tapping the toe to the ground and returning to plank position. Perform five repetitions on each leg. Finally, try bringing the left knee out to the side, and tapping it to the BOSU just outside the left elbow. Repeat five times per leg. To regress these variations, perform them on the floor or on a flat bench before moving to the BOSU

Medicine Ball Single-leg Woodchop

Grab a 5- to 10-pound medicine ball and stand on the right leg. Raise the medicine ball overhead, slightly over the left shoulder. Swing it down quickly, but with control, to the outside of the right leg. Try to keep the torso upright, with a constant slight bend in the right leg. Slowly bring it back up to starting position and repeat eight to 10 times. To regress this exercise, start on two legs and gradually progress to standing on one leg.

TRX Pike

Place the toes in the foot cradles and lie prone on the floor, ready to plank. Push up into a high plank on the hands, establishing perfect form. Keeping the legs straight, push the hips straight up into the air while simultaneously pulling the TRX toward the hands. Slowly lower back down to finish in plank position. Complete eight reps to start, gradually increasing to 15 reps as core strength improves. To regress this exercise, bend the knees to pull the TRX toward the hands.

Hanging Leg Lowers

Exercises in which the legs are unsupported are a great way to work the deep abdominal muscles and the hip stabilizers. However, these exercises are not recommended for individuals with diagnosed lower-back pain.

If your client is a beginner, start this exercise using a Captain’s Chair. Once the client has developed a good strength base, progress to ab straps or hanging from the hands. Start with the knees bent, and lift them slowly as high possible, pulling the knees to the chest. Instead of focusing exclusively on the upward movement, think about the slow downward movement. Take about five seconds to slowly lower the legs back down to the starting position. This eccentrically works the deep abdominals, providing control and stabilization, while also preventing swinging. Repeat eight to 10 times. To progress this exercise, slightly twist the knees to the left and right to challenge the obliques. Additionally, try keeping the legs straight but only raise them as high as possible while maintaining straight knees. Again, focus on the slow lowering motion.

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6 Benefits Of Kettleball Workouts For Women

Kettleball workout is a type of training which is not only designed for men. Women can also have benefits from this workout when it comes to training each part of their body, losing more weight and maximize fitness. Here are some of the major benefits of the kettleball workouts for women: 

 

  1. Improved Strength and Health of Bones and Joints.

The exercises are guaranteed to help in terms of regaining and maintaining the strength of your bones. You can also expect these exercises to be gentle on your joints so you do not need to worry about damaging any of these.

2. Instability.

Kettleballs are more beneficial than dumbbells, resistance bands, bodyweight exercises and free weights because the placement of their handles does not result to a more uniform weight pattern, thereby ensuring that your muscles undergo frequent adjustments. Because of the frequent adjustments of your muscles, you get the chance to balance your entire body after each kettleball exercise. The instability of kettleballs are also useful in allowing your muscles especially those found in your core section to get more contractions and this is a huge help in giving your muscles a better workout.

3. Perfect Solution for Busy Individuals.

If you have a busy schedule, then rest assured that the kettleball workouts for women will never disrupt all your daily activities. It will be easier for you to squeeze the strength, flexibility and cardio training using the kettleballs in your somewhat overbooked schedule. Because of the intensity of the workout, you can expect to complete the exercises within a shorter duration. Aside from that, the kettleball is small and portable so you can bring it with you anywhere even in your bedroom so you can perform your workout there. 

 

4. Greater Weight Loss.

This benefit means that you can expect the different kettleball exercises for women to promote the loss of more weight. You can expect the training to be effective in improving your metabolism so losing a substantial amount of weight will never become impossible. Kettleball workouts also involve strength training which is guaranteed to work in developing more dense muscle mass while also burning the calories from your stored fats. You can expect to obtain a skinnier figure after just a short period of doing the exercises. 

 

5. Promotes Muscle Balance and Function.

The kettleball training forces the different parts of your body to work out as one unit. This will result to revealing and fixing the weak links in any part of your body. The ability of the training to let your different body parts to work as a unit is also a major help in regaining the proper balance of your muscles while also improving their functionality. 

 

6. Affordability.

Kettleball workouts for women allow you to achieve all your weight loss goals without spending too much. Unlike other exercise equipment that cost either hundreds or thousands of dollars, the kettleball is proven to be relatively inexpensive. The kettleball exercises are indeed among the most inexpensive ways to build your cardiovascular stamina and muscles and enhance your muscular endurance. After just some time of trying out the exercises, you will notice a huge improvement on the physical structure of your body.

 

 

 

 Damian@FitnHealthy

Flat Resistance Bands vs. Resistance Tubes ?

I have only ever used resistance tubes, so I was surprised to discover that there were flat versions as well, and not just flat but wide as well as narrow ones. This piqued my curiosity and I decided to investigate the subject. This article is the result of my research. 

 

   As a general rule, both types of band have pretty much the same function and are used for essentially the same things: They are both used to perform resistance and flexibility exercises in fitness and rehabilitative contexts, as they have been since the early 20th century. That being said, there are differences between the two, which are discussed in some detail below:

Flat Resistance Bands

Flat Resistance Bands range from about 1€ to more than 5 €wide and come strips of latex ranging from a few inches in length to over 5 feet long depending on the brand and the system. The wider bands are highly malleable, especially thinner, lighter ones. They come in closed loops or open strips of latex and are frequently the band of choice for Pilates exercises and for therapeutic applications, although they are not the only type of band used in those contexts. At the other end of the spectrum some manufacturers offer narrow flat band systems such as the 4€ wide looped bands offered by RTB, or the open ended 1€ wide and 6€ long flat band system by Dura-Band (99.99% latex-free), which is manufactured using a layering process.

Some users prefer the greater comfort and stability flat bands. Wide bands especially wrap more easily and more comfortably around the torso, limbs and feet when the body is being used as an anchor. Although handles may be available as accessories for these wider bands they are not necessary in many cases because they compress easily in the hand for a good grip with minimal slippage. This makes them uncomplicated to use and easy to store or transport.

Narrower bands fall s somewhere in between when it comes to comfort.. The narrower and thicker they are, the more they resemble tubes in this respect, however, all flat bands offer some degree of stability over their cylindrical counterparts: They don't roll and they tend to €grab€ on to surfaces better. 

Tubes:

Different Resistance Tubes are made using varying qualities of latex and manufacturing processes. It is important to consider the manufacturing process because cheaper tubes are not only made from inferior latex products but they are extruded in a single layer, making them less resistant than their high-quality counterparts. In addition the quality of the accessories and attachment mechanisms is generally commensurate with the quality of the band: a cheaper band usually means cheaper, more fragile components. Proponents of flat bands cite these weaknesses as further arguments against the use of tube bands, and with reason. The argument, however, is less convincing with high-end tubes.

The best quality tubes are made using a continuous dipping technology that deposits liquid latex in layers, each bonding to the next and creating a super strong and tear and puncture resistant tube. All tubes are hollow but the multi-layered versions have extremely thick walls layered in concentric circles around a hollow center of narrow diameter. Brands that offer multi-layered solutions include Elastitone, Bodylastics and Lifeline.

Anti-snap technology such as external sleeves (Elastitone) or woven chords at the center of the tubes (like Bodylastics' DGS technology) add another layer of safety, comfort and durability to the best tubes. At this level the argument that flat bands are superior because they are made of a solid, not hollow, material is rendered somewhat moot. Latex or other elastic material, if stretched beyond reason will snap eventually. The point is that no band, flat or tubular, should ever break with proper use and care. 

Depending on your personal strength and your intended use of the product you may do just fine with an extruded, single-layer product but in that case make sure you do your research and don't go for the cheapest option.

Like flat bands, tubes come in open-ended and looped but the systems are more mixed and matched and there are other options which I have not seen with bands:

Common types of resistance tubes:
Linear
Closed Loops
Figure-8
X-shaped Linear
Specialty Tubes padded for specific use ( ex: such as the c-band loop by Lifeline which comes with cushioned grips and a door attachment and works, according to lifeline, in all three planes of motion and can be used by individuals or in team based exercises )

Resistance Levels:

Although there is no standard color coding system both types of band ( flat or tubular) are generally color coded according to resistance level. The color code might be stated in relative terms (light, medium, heavy, extra heavy etc.) but good bands also come with corresponding weight equivalents. Keep in mind that that not all weight equivalents were created equal. If you really want to get a sense of a free-weight equivalent you might be disappointed. The problem is that manufacturers don't necessarily employ the same methods. That being said, good brands make take pains to provide accurate equivalents and provide information about how they arrived at their results. You will need to compare methods and decide for yourself ( these usually involve measuring resistance at some point of extension).

Accessories:

As a general rule there are more accessories for tubular bands. This probably stems from the fact that tubes can really be uncomfortable to use without some basic accessories like handles and padding. From there, additional more specialized accessories would have developed naturally. Moreover, it is also no doubt easier to attach accessories to narrower tubes than wide bands. These arguments are borne out by the fact that among flat bands it is the narrow systems, which share both some of the concerns and advantages of their tubular cousins, that seem to offer more comprehensive accessory lines. These can usually be purchased after the fact or as part of special kits put together by the manufacturer. Kits include a selection of bands and some accessories. The more comprehensive the kit the more expensive it is. There are beginner to advanced kits and sometimes sports-specific or other specialized packages are also available.

Accessories might include: handles; padding; wrist and ankle cuffs; waist, door, sports-specific and/or other attachments.

Some tubes like the Bodylastics system come with built in clips for quick changes between exercises. Another advantage with this high quality system is that several tubes can be attached in different combinations to achieve different levels of resistance. The new Dura-Band system made up of flat narrow bands also uses an innovative clip system and offers a number of accessories (for those with allergy concerns, this band has the advantage of also being virtually latex-free).

Latex-Free:

Latex sensitivity is a dangerous often life-threatening allergy for many people. Latex free tubing is available from some manufacturers but by and large your options are pretty limited. You may find more options with Flat Resistance Bands. Although I have not used it myself the Dura-Band system may be an excellent alternative as it shares many qualities with both flat bands and tubes and claims to be 99.998% latex free.

My own conclusion in the final analysis is that choosing between flat bands or tubes is a matter of personal preference. If you are looking for a super light weight uncomplicated comfortable solution to supplement your fitness routine, Pilates training or add some variety to your weight training, you might choose the wide flat bands ( ex: Thera-Band, Ailyo, etc). If you want a comprehensive, stand-alone system, to engage in sports-specific exercises, or you simply like to work with as many options as possible 

 

Damian@FitnHealthy

The Advantages, Disadvantages, and Exercises on a Fitness Ball

The Advantages, Disadvantages, and Exercises on a Fitness Ball

Most people dream of getting into shape, losing weight, and exercising more. It can mean signing up at local gyms. However, many fitness enthusiasts prefer to purchase home fitness equipment that can be effective for them. They can take the benefits of a total workout while at homes and within flexible times. 

One of the best options to consider is buying a fitness ball. It is the time for you to experience a unique workout at home. There are various reasons why this equipment has become very popular. In fact, it is utilized by most physical therapists to treat their patients from back pains.

A fitness ball having a diameter of about 55 to 85 centimeter is made of elastic rubber. It is utilized in exercise and physical therapy. There are various names for a fitness ball such as exercise ball, Pilate's ball, gym ball, therapy ball, balance ball, body ball, yoga ball, sports ball, and Swiss ball.

The major benefit of a fitness ball exercise is enabling the body to respond to the ball's instability while keeping the balance and engaging more muscles as well. Keep in mind that the muscles are strengthened upon struggling to maintain the balance. The core muscles of the body, back muscles, and abdominal muscles are the target of the fitness ball programs of exercises.

Exercises done on a fitness ball will never bore you. In fact it can challenge your stamina, patience, perseverance and, self-discipline. This is the true form of exercising, working the entire core muscles to achieve the best results.

A fitness ball is effective because of its rounded shape. It can create instability to induce your core body muscles to work. Compared to floor crunching, the muscles that are only working are the upper abs, but when you do the crunching on a fitness ball, the core muscles including abs muscles, back muscles, pelvic muscles, and hip muscles are working together in helping you stay on the ball.

Try doing a few pushups using a fitness ball, your hands on the floor and your feet on the fitness ball or vice versa. This exercise gives more stability when the feet are spread apart and tougher when the feet are put closely together.

Although a fitness ball provides many advantages, there are also some pitfalls especially if overused. Strength coaches revealed that it can cause injury and approximately 70 percent of fitness ball exercises are considered worthless.  Nevertheless, it is still prescribed by some therapists in treating patients with back pain.

Incorporating a fitness ball in your fitness program can mean surpassing all the difficult levels involved during the exercise. Each requires support from your stomach muscles and back to help in keeping the trunk muscles firm. More often, a fitness ball is good for people who have lower back pain. Other uses include developing overall strength and control of the body's core muscles, increasing the strength of back and abdominal muscles, learning proper posture and body mechanics when lifting objects, and increasing mobility of the lower back.

Damian@FitnHealthy

Great Abs With Balance Ball!

Doing yoga on the ball can benefit anyone, including:

1. Yoga beginners. Moving into poses with the ball's support builds confidence and can help your muscles gradually stretch and strengthen as you improve your yoga routine.

2. People recovering from injuries. Some injuries create muscular weaknesses that make it difficult or painful to do yoga postures such as backbends or Warrior poses. A ball can ease you into a pose comfortably and with less risk for re-injury.

Doing yoga on the ball can benefit anyone, including:

1. Yoga beginners. Moving into poses with the ball's support builds confidence and can help your muscles gradually stretch and strengthen as you improve your yoga routine.

2. People recovering from injuries. Some injuries create muscular weaknesses that make it difficult or painful to do yoga postures such as backbends or Warrior poses. A ball can ease you into a pose comfortably and with less risk for re-injury.

Work Those Abs

Abdominal work is only part of the story. You may be surprised to learn that even more essential to your core stability than a set of six-pack abs are tiny muscles that run along the spine and support the body's joints. Normally we associate a strong body with the large muscle groups.

But, what really improves overall body fitness is the strength of these tiny muscles. They're the ones that keep you from falling, wrenching a disk in your back, or spraining your ankle when you slip on a patch of ice.

Elevated Pushups for Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

The Balance/Swiss ball rolls around easily, so core strength and balance are required to keep it still. The challenge of keeping the ball still makes the ball an excellent tool to teach stability and rehabilitation. The simplest movement can become a huge challenge when you do it on the ball. Using a ball can give your workout a little more variety and extra challenge. You can try these exercises after your Pilates mat work.

Damian@ufitnhealthy

It’s long been a question among exercise professionals – should you exercise before breakfast ?

It’s long been a question among exercise professionals – should you exercise before breakfast, or is it better to get some calories in before you work out? Recent research suggests that exercise before breakfast can have some benefits – especially for men.

Researchers in New Zealand, led by Associate Professor Dr Steve Stannard, worked with two groups of novices for a month. The subjects pedalled up to 75 minutes a day, with some of them eating a high-carbohydrate breakfast first, while others training with their stomachs empty. Researchers then conducted blood tests to assess the effects of the training and the eating protocols on their fitness and weight loss. 

 So was exercise before breakfast beneficial? What the researchers found was that those subjects who trained without having breakfast first had a greater ability to store glycogen – an advantage for athletes. They also had a greater ability to burn fat. Researchers concluded that because the subjects who trained without eating breakfast were stressing their bodies a bit more during training, they showed a faster rate of adaptation, and consequently improved performance levels.

Interesting as this research is, it does need to be put into the context of other findings. For while it appears that training in a glycogen-depleted state can have benefits for endurance athletes, it does not help athletes who are strength training.

To maximize the benefits of strength training it is essential that your body has sufficient fuel to work out effectively – working out without sufficient calories in your body will comprise your workout, and will therefore actually reduce its effectiveness.

Similarly, for competitive endurance athletes who need to train hard, the positive adaptations that can occur from working out on an empty stomach are likely to be offset by the diminished performance during the training session. Therefore it is recommended that athletes in training use this method judiciously, perhaps once a week.

Finally, as Dr Stannard noted, these findings only apply to men – women should eat breakfast before a workout, as they tend to get more from exercise if they take a moderate amount of carbohydrates before they start working out.

The bottom line? For men whose main aim is to lose weight, performing their cardio workouts on an empty stomach can have positive adaptations and increase weight loss. However, for all others, this technique should be used with caution.

Source Netfit 

Body Composition: Which Numbers Matter?

Over the years, my perspective on numbers and their value has changed with respect to health and the body. Before I knew much about exercise science or even heard of the words “body composition,” the only thing I knew about was weight. And that word was “scary.” Like many females, I avoided the scale at all costs. I went by the feel of my clothes, and I didn’t want to know any numbers (not that this is bad, trusting your clothes, but the intense fear of a number isn’t great). It was like a warning alarm would sound off if I stepped on to the scale. 

I don’t know where this fear came from or why I let it dictate my perception of my health and myself. As time went on, and I pursued education in health and exercise science, I began to learn how these numbers related to body composition. I also realized that weight is pretty much as useful as my mom having an iPhone. (She has a Galaxy and giving her my phone is like handing her a foreign object she has no idea what to do with it.) My point is this: Weight is just gravitational pull on the body, mass times gravity. What does this number really tell you about your body? As it turns out, not much. You have to know the make up of the weight for it to be helpful. 

Unfortunately, accurately measuring body composition is difficult and expensive. Although there are numerous, extensive definitions of body composition, it is basically the amount of fat mass vs. lean mass. Body composition is typically reported in a percentage of fat mass. Therefore, just stepping on a scale to attain a weight will not shed any insight into how much weight is lean body mass and how much weight is fat mass. Methods that provide fairly accurate body-composition analysis include the Dual X-ray Energy Absorptiometry (DEXA), Bod Pod and hydrostatic weighing. Typically, these machines are located at exercise science laboratories and hospitals and are fairly expensive. 

Fortunately, there are economically friendly tools for measuring body composition, such as skin folds and bioelectrical impedance analysis (BIA). Skin-fold calipers measure body fat by pinching visceral fat at specific anatomic locations, and those numbers are used in a formula to estimate total body-fat percentage. Unfortunately, it can be challenge to measure at the exact anatomical site, which can make the measurement less accurate. A downside to this is accuracy on selecting the position of the site. To help improve the validity of the measurements, three measurements are taken at each site and averaged to obtain a more accurate number. 

Bioelectrical impedance sends an electrical current through the body to determine body composition. Because lean mass contains more water, it takes the electrical current less time to travel through the body and assess composition. BIA is typically assessed through hand-held devices or scales. The accuracy of this measurement can be compromised by the individual’s hydration level, with dehydration causing an overestimation of body composition, and overhydration having the reverse effect. 

Unfortunately, not many of these measurements are conducted in clinical settings, so weight and body mass index (BMI) tend to be the default measurements. BMI is a measure of mass divided by height squared. This number can provide insight into a person’s general well-being in regards to weight; however, it still does not offer a true representation of a person’s body composition. 

Waist-to-hip ratio is another common measurement and is an efficient and effective tool for assessing health. Waist-to-hip ratio measures the circumference of the waist at the smallest point and compares it to the circumference of the hips at the widest point. The higher ratio indicates greater adipose tissue exists around the abdominal region, which can signal a greater risk for metabolic syndrome and associated illnesses. 

If you have access to finding out your true body composition by hydrostatic weighing, a DEXA or BodPod—go for it. If not, some of the other methods discussed earlier will work, but they may offer a less accurate picture of your true body composition. However, if you experience improvements in these numbers over time, you can feel confident that you are making progress in improving your health.  

Finally, guard against becoming obsessed with your weight. This number does not define you, nor does it say a whole lot about your health or your body composition.

Source : By Kelley Vargo / Ace

Jump Rope Your Way to Buff

Jumping rope is an excellent calorie-burning exercise, which can help you achieve or maintain a healthy body weight -- and tone up. Harvard Health Publications reports that a 155-pound person burns 372 calories in just 30 minutes jumping rope. While jumping rope may seem mundane, changing up your jump rope routine regularly can help break monotony -- and will work a variety of muscle groups to improve your physique.

 

 

 1. Basic Single Jumps
One of the most basic ways to jump rope is to complete basic single jumps, jumping over your rope with both feet at one time. Speed up and slow down your jumping pace to complete interval training, or choose one pace to achieve steady-state aerobic exercise.

2. Basic Backward Jumps

Backward jumps are similar to basic single jumps. However, instead of swinging your jump rope around your body in a forward motion, you reverse the rope swing to go backward around your body before each jump.

3. Side to Side

To change things up a bit and work different muscle groups, alter your feet movements to complete side-to-side jumping. During this exercise, instead of jumping just up and down, you'll jump from side to side with both feet at one time.

4. Front to Back

Front-to-back jumping is similar to side-to-side jumping, but your feet move forward and backward during jumps instead of side-to-side. By switching up your jumping routine, you'll work a variety of muscle groups and maximize results.

5. Sprint Jumping

Perform sprint jumping by jogging rapidly in place while jumping rope, jumping with one foot at a time. You can alternate slow jumps with sprint jumping to achieve the benefits of interval training. You may also jog, while jumping rope, in a forward motion instead of in jogging in place. Then jog backwards to your original position and repeat.

6. Side Straddle Jumps

To complete side straddle jumps, alternate jumping with your feet and legs next to each other, with your legs spread apart in a straddle position. This leg motion is similar to performing jumping jacks, but with a jump rope.

7. High-Knees Jumping

High-knee jumps are similar to jogging in place while jumping rope, but you'll lift your knees slightly higher. Aim to lift your knees as high as you can up toward the ceiling, one at a time, while jogging in place and feel the burn.

8. Butt Kick Jumps

To complete butt-kick jumps, jog in place while jumping rope -- but touch each foot to your butt during jumps.

9. Scissor Step Jumps

Perform scissor step jumps by placing one leg in front of your body and one leg behind your body. During each jump, move the leg that was in front on your body behind your body, and the leg that was behind to the front -- in a scissors-like motion.

10. Jumping on One Foot
Instead of jumping rope with both feet at the same time, try single-leg jumps by hopping on just your right leg. When that leg starts to fatigue, switch it up and jump on just your left foot.

11. Circle Jumps

Complete circle jumps, or jumping in a circle, by slowly jumping from one spot to another spot on the floor to move your whole body around in a circle motion. You can also hop on just one foot in a circle motion across the floor, then do the same thing while hopping on the other foot.

12. Double Jumps

Double jumps can be difficult, because instead of swinging the jump rope around your body one time during each jump, you'll swing the rope around your body two times before each jump. Therefore, while your jumping speed may remain the same, your arms have to move twice as fast.

Source : Erin Coleman / Fitday

Does Early Morning Fasted Cardio Really Burn More Fat?

 

This subject will probably keep being debated on for many generations to come, "does early morning fasted cardio really burn more fat?"

It all started many years ago when certain scientists and fitness enthusiasts started claiming that this way, was the fastest way to experience body fat reduction.

In fact, these people were literally telling people to develop the habit of just waking up, drinking a chug of water and heading outside to run for 45min to 1hr.

But, many studies started revealing that this form of cardio, was only effective at one thing...

Putting your body in a catabolic state so your muscles starve and disappear.

Can you see the contradictions here?

Now, I usually don't like going to sciency on people but sometimes a little science can go a long way in you deciding whats really best for you and your situation.

Here are the positives of early morning fasted cardio:

There are studies that show that this type of cardio increases the amount of free fatty acids that are used as fuel. But whats interesting is that this is not due to doing your cardio in a fasted state when you wake up.

This happens during your sleep and when you enter your deep sleep phases. And seeing that these fatty acids are used as your primary energy when you sleep, about 200 to 300 calories, there might be a chance that when you wake up they might be more readily available to be mobilized for fuel as you do your morning cardio on an empty stomach.

But on the negative side of things, this brings up another point...

If this type of morning cardio increases how fat is used, its probably also going to waste away more muscle.

This is because of the increase of a compound called cortisol, and it appears in large amounts when you are in a fasted state. And since you wake up in a fasted type state, there is a great chance that early morning fasted card can lead to more muscle mass being wasted away than any other time of the day.

So there really is no good or bad answer, it really depends on your goals, and what long term you want to ultimately accomplish.

If your goal is to maximize muscle and you already have a hard time putting on mass, chances are you probably want to avoid this type of cardio.

But on the other hand, if your main goal is fat loss and you aren't concerned with how much muscle you have or want to gain then fasted cardio might be a good option for you.

I recommend that you try it and see what your results are, and after that you can make your decision on whether or not to move forward with it.

Source Daniel Dash / Ezine

5 Things You Should Know If You Want To Get A Flat Stomach

The reason why you have excess belly fat on your body is due to the fact that the amount of calories that you are consuming is greater in number than the number of calories that you are burning. You have to turn this the other way round if you want to get a flat stomach. In other words, increase the number of calories burnt than have been consumed. Here are 5 top tips to help you get a flat belly.

 

1. Build Muscle.

Muscles burn more calories, even while they are at rest. Lifting weights or resistance training helps to build and tone muscle but it will not turn you into a bulky bodybuilder. Body builders use a very particular exercise regimen and usually take muscle enhancing supplements to get their bulky body shape. Your resistance training routine to get a flat stomach should focus on training the largest muscle groups of the body like the legs, back, and chest.

2. Eat Less, But Frequently.

According to nutrition experts, consuming around five smaller and healthy meals everyday is a lot more effective to burn calories. This is because, every time you eat, your digestive system will burn food and in the process calories will also be burnt.

3. Cardio Workout.

You do need to include some cardiovascular activity to increase your heart rate, condition your lungs and stay healthy. But if you spend hours on the treadmill or stationery bike at the same continual pace, it is not going help you get a flat stomach so that those abs muscles start to showing. To burn fat but to get the maximum results from your cardio exercises, use interval training where you alternate between high intensity exercise with low intensity recovery periods.

4. Eat Foods That Help You To Burn Fat.

There are certain foods that do help you to burn fat. Foods like spinach, cucumber, tomatoes, carrots, watermelon, berries and apples are high in water and fibre but low in calories. Cruciferous vegetables, like brussels sprouts, cabbage, cauliflower, broccoli, turnips and watercress actually contain nutrients that help fight elements that cause the body to deposit fat in the stomach area..

5. Drink More Water.

When you want to get a flat stomach, what you drink is just as important as what you eat. Water has no preservatives, no sodium, and no calories. You can drink plenty of water without adding to your caloric intake. If you feel hungry, try drinking a glass of water first because the sensation of hunger and thirst are very similar. Drinking water can help you to feel fewer hunger pangs, so you'll eat less and that will help you to get a flat stomach more easily.

Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want?

Source By Jon Allo  / Ezine 

Boot Camp-inspired Plank Workout

Military fitness training is, first and foremost, warrior fitness and focuses on four key components. Each of these components is necessary to develop a total, well-trained and prepared warrior:

• Physical training creates strength and stamina,
• Emotional and mental training instills desire, follow through and motivation.
• Technical training brings in knowledge and skill of execution.

Basic combat fitness is functional and begins with pre-exercises that prepare the body. These conditioning drills and exercises can be performed anywhere, require no equipment, can be used with large or small groups, and are adaptable to individual fitness levels.

For your warm-up, begin at the head and move down the body:

• Turn your head left and right, floor to ceiling, right and left; next, do head circles.
• Do shoulder rotations to the front and to the back, with arms relaxed to the sides of the body.
• Make loose fists and rotate wrists forward and backward.
• Twist the torso to the left and right, allowing the arms to freely swing around the body.
• Place both hands at the small of the back and gently rotate the hips in each direction.
• Place both hands on the knees and make gentle knee circles in each direction.
• Place one foot on point and rotate the ankle, first in one then the other direction; switch feet and repeat.

THE WORKOUT

Perform the following exercises to cadence (six to 10 reps), timed (45 seconds per exercise with 15 seconds of active rest for four rounds; rest one minute between rounds) or at will (complete 100 reps total—20 per exercise at your own pace).

Diagonal Squat Thrust (4-count movement)

Starting Position: Standing

Squat and place your hands on the ground, shoulder-width apart. Thrust the feet and legs diagonally backward to the left to high plank position. Maintain an engaged core and keep the body rigid from head to heels, with feet at a 45-degree angle to the hands. Jump back in to the squat position, return to full standing (starting position) and repeat, alternating right and left, for six repetitions. To modify, thrust straight back for count 2 or step back each foot to assume plank position.

Left and Right Push-up (4-count movement)

Starting Position: High plank, with feet together and thumbs touching

Move your right hand to the right and lower your body low to the ground while keep your core fully engaged. Raise your body (push up) while moving the right hand back to the starting position. Repeat this move on the left side; continue to alternate right and left.

Alternating High and Low Plank (2-count movement)

Starting Position: High plank, with wrists directly below shoulders, core engaged and body rigid

Take the right forearm down to a low plank and then bring the left forearm down to low plank. Press the right palm into the ground and return to high plank and then repeat with the left palm. Repeat high and low plank movements with minimal body shifting (some is necessary).

Low Plank Hip Tap (4-count movement)

Starting Position: Low plank with feet together

Maintain a low-plank position and twist the torso to the left, tapping the right side of the hip on floor. Return to low plank and then twist the torso to the right, tapping the left side of hip on floor under body. Return to low plank and repeat. This movement works well with cadence or at will. Try to keep your heels together and keep the upper-body shifting to a minimum.

High Plank Cross-body Knee to Opposite Elbow (4-count movement)

Starting Position: High plank with feet a comfortable-distance apart

Keep the core engaged and a firm high-plank position as you bring the right knee to the left elbow, shifting the body slightly forward. Rotate the right hip toward the floor, with the foot, knee and ankle at a45-degree angle, hovering just above the floor. Return to the starting position and repeat on the opposite side. This exercise is ideally performed at cadence to ensure proper execution and purposeful movement.

Note: When these exercises are performed as a circuit or at cadence, run in place, slow march/step kick or perform side straddle step/power jacks or jumping jacks between each exercise.

Finish your workout with the following conditioning exercises, which are performed while lying supine on a mat.

1. Cross the ankles, interlace the fingers and fully extend the body, inhaling and holding for a count of three; exhale, relax and repeat four times.

2. Extend the right arm out, perpendicular to the body. Bring the right knee across body, using the left hand to hold it in place. Count to 10 and release. Repeat on the other side.

3. Bring the right arm across the chest and hold it with the left hand for eight counts. Release and repeat with the left arm.

4. Bring both knees to the chest and roll slightly side to side to release the low back.

5. Lie completely relaxed, palms up, if desired, eyes closed. Allow the body to completely relax for a full minute.

Source :  Valetta Stewart V.R. Stewart

The Do's and Don'ts of Flexibility Training

While research clearly indicates that joint range of motion is improved acutely and chronically following flexibility exercises, flexibility training continues to be one of the most overlooked aspects of most people’s fitness programs. With a growing focus on functional training to adequately prepare the body to perform optimally, not only when completing exercises in the gym but also when engaging in activities in everyday life, it’s imperative that proper levels of joint mobility be established to ensure quality movement.

While more studies are needed to definitively understand the effect of flexibility training plays in reducing the risk of injuries and minimizing delayed onset muscle soreness, based on the current available research there are some things we know that we should be doing—and not be doing—when it comes to this essential component of a well-rounded workout routine.

Do: Roll it out.

While most people think stretching is the only way to enhance flexibility, self-myofascial release to address tissue density is also effective and should be incorporated into your exercise experience. Beginning your warm-up by using tools such as a foam roller or tennis ball to decrease trigger points or “knots” within the muscles by applying pressure to commonly tight areas of the body can help to relieve tension and increase blood flow. In turn, this helps to enhance mobility and improve overall movement quality. Interestingly, self-myofascial release can also be incorporated into the cool-down to offer even more flexibility-related benefits, as first focusing on tissue density will then help to then address tissue length through the completion of static stretching.

Don’t: Go in completely cold.

As noted in the current exercise guidelines, research suggests that flexibility exercise is most effective when the muscles are warm. Therefore, engaging in light aerobic activity—such as jogging, jumping rope or briskly walking—to get the blood flowing to the tissues can prove beneficial before performing static stretches.

Do: Get mobile.

When it comes to injury prevention, ensuring adequate joint mobility is imperative. The body is comprised of joints that tend to favor stability—such as the knees and lumbar spine—and joints that favor mobility—including the ankles, hips, thoracic spine and shoulders. To get more out of your movements, your workouts should include a dynamic warm-up to enhance range of motion in these four areas. This should include movements that mimic the five primary movement patterns: bend-and-lift movements (squatting); single-leg movements (lunging); pushing; pulling; and rotational or twisting movements. The warm-up should serve as a dress rehearsal for specific exercises within a given workout, activity or sport, an to increase core body temperature, address movement deficiencies, improve joint range of motion and reduce the risk of injuries in both the gym and during everyday life.

Don’t: Focus only on one area.

Flexibility training, like resistance training, is joint specific, meaning there’s not one specific exercise or stretch to do to improve your overall flexibility. Instead, incorporate a variety of different movements and stretching techniques into your training to target the major muscle tendon units of the neck, chest, shoulder girdle, trunk, lower back, hips, legs and ankles.

Do: Mix up your approach.

From proprioceptive neuromuscular facilitation (PNF) with a partner to static stretching in mind-body modalities like yoga, mixing up your approach to flexibility will not only offer improvement in range of motion around the joints, it will also keep this component of your workout routine exciting and ultimately more enjoyable.

Don’t: Make it painful.

As is the case with any aspect of fitness, when it comes to flexibility training, you want to feel challenged. However, there’s a big difference between slight discomfort and extreme pain. When performing static stretching, make it a point to stretch only to the point of feeling mild tightness or slight discomfort to ensure the greatest level of safety and effectiveness.

Do: Make it a priority.

Studies have shown that while range of motion around a joint is improved immediately following flexibility exercises, chronic improvements are seen after three to four weeks of regularly stretching at least two to three times per week. For the greatest benefit, perform your flexibility training after your resistance-training workouts and stay committed in your approach to stretching regularly.

Don’t: Skimp on static stretching.

For best results, aim to hold each static stretch for 15 to 30 seconds and repeat each one two to four times, completing a total of 60 seconds per joint.

Source : Jessica Matthews, M.S., E-RYT / ACE 

Why Killer Ab Workouts Won't Get You Ripped

One of the biggest misconceptions among gym-goers is that killer ab workouts are an important component of gut-wrenching exercise. Television is littered with infomercials that claim their "new" version of the infamous ab-blaster will shred your midsection, giving you washboard abs. The truth of the matter is that performing an extraneous number of crunches won't get you ripped. Conventional wisdom points toward intense bouts of abdominal exercise as being the answer to helping you gain the flashy six-pack you so often see in the movies, but cardiovascular exercise must be performed to burn the excess layer of fat engulfing your midsection.

 

Understanding the Benefits of Cardiovascular Activity

It's important to realize your abs are exercised during most workout activities. It's true that abdominal exercise specifically targets the muscles in your midsection, but other forms of exercise force the same muscles to contract, fueling strength development. A decent number of gym-goers will do whatever it takes to avoid engaging intense bouts of cardio, but these modes of exercise will help you achieve your goal of attaining a trimmer midsection much faster than any other form of exercise. Cardio activity will also help you burn fat. You don't necessarily need to run five miles per day on a treadmill to shred excess body fat. Other cardiovascular exercises, such as swimming, can help you reach your goal.

Benefits of Killer Ab Workouts

Killer ab workouts won't get you ripped, but that doesn't mean they're not beneficial. Maintaining a strong midsection is important for fitness longevity. Believe it or not, you use your abs in practically every aspect of your everyday life. From sitting in a desk chair at the office to walking down the street for a cup of coffee, you are constantly using your abdominal muscles. Intense ab exercise demands frequent repetition of various movements that strengthen the core muscles. Execution of killer ab workouts can improve your posture and enable you to better perform other types of exercise, such as running and weightlifting. However, a 2011 study conducted by the Department of Kinesiology and Health Education at Southern Illinois University proves that repeated ab exercise has minimal effect on reducing the presence of subcutaneous fatty tissues in the body.

Selecting the Most Effective Ab Exercises

You don't need to dial an 800-number or spend an hour on an exercise mat doing crunches to strengthen your abdominal muscles. Strengthening your abs requires proper execution of a variety of different complex exercises, which can be performed either at home or at the gym. For effective results, try performing a four-exercise ab circuit that includes the pike walk, glute bridge with abduction, straight-arm side bridge and Hindu pushups. These exotic-sounding exercises will help build muscle in the core and back and also strengthen hip joints. To perform Hindu pushups, place your feet shoulder-width apart with your buttocks arched in the air. Move your head toward the ground while bending your elbows. Be sure to keep your legs straight as you lower your hips to the ground. Push up, lifting your head toward the starting position.

If you are seeking a more advanced workout check out TRX and some of the fantastic Core Strengthening and Shredding work outs form anywhere TRX Workout for beginners

Source John Shea Fitness Articles

Two Underrated Exercises You Should Be Doing

There’s a constant focus on what is new, flashy and trendy. And, to a certain extent, that’s fine. But in pursuing the new, the cutting-edge and the fresh, we can sometimes overlook the basics. As the summer schedule winds down and we transition to the slightly more stable fall, you may find your clients have a renewed focus on fitness. Here are a couple of old-school movements to train some fundamental movements well.

Bicycle Crunch

I remember doing these in gym class in elementary and middle school. All we did was lie on our backs and jerk our shoulders rapidly from side-to-side while kicking—more like flailing—the legs in and out, all at a pace that was way too fast. There wasn’t much ab work going on and we didn’t get tired until we did them for a long time.

Here’s the modern, updated version of the Bicycle Crunch from my book, Abs Revealed.

 There’s a constant focus on what is new, flashy and trendy. And, to a certain extent, that’s fine. But in pursuing the new, the cutting-edge and the fresh, we can sometimes overlook the basics. As the summer schedule winds down and we transition to the slightly more stable fall, you may find your clients have a renewed focus on fitness. Here are a couple of old-school movements to train some fundamental movements well. Bicycle Crunch I remember doing these in gym class in elementary and middle school. All we did was lie on our backs and jerk our shoulders rapidly from side-to-side while kicking—more like flailing—the legs in and out, all at a pace that was way too fast. There wasn’t much ab work going on and we didn’t get tired until we did them for a long time. Here’s the modern, updated version of the Bicycle Crunch from my book, Abs Revealed. With this modern, updated version, you move more slowly and perform spinal flexion with rotation. And, no, your spine will not explode if you do crunches. The anti-crunch dogma is overblown, to say the least. Crunches are far from the most amazing exercise ever invented, but they have their place. (For more info on this topic, see the ACE articles When Pigs Crunch and Get Off the Pendulum.) Adding these to your routine will target all of the abdominal muscles effectively so, unlike the old-school version of this exercise, you don’t need a ton of reps to get tired. Glute Bridge Keep reading, gentlemen. The glutes are perhaps one of the most important muscles in the body to train. All of my clients get glute work—female and male, young and old. The glutes are sometimes described as the brain of the lower body because they control everything that happens in your legs. Here are the basics of how to do a Glute Bridge from the ACE Exercise Library: Glute Bridge I’m taking you beyond the basics to make sure the glutes are the muscles actually doing the work on this exercise. Over the years, I’ve had many people perform a glute bridge and inform me that they feel it in their hamstrings, low back and sometimes even the quads—everywhere but the glutes. If the glutes cannot create the desired movement, other muscles will jump in and take over to create what is expected. In this case, I’ve found this systematic, thoughtful 4-step approach to performing the exercise to be very effective. Once this is mastered and your client begins to “feel” it in the glutes, the more fluid, standard technique can be used effectively. Steps: Posterior pelvic tilt (A helpful cue I have used is “Move your belly button toward your chin and your butt toward your heels.”) Lift butt off the floor Lift low back off the floor Lift middle back off the floor At the top, position the hips slightly higher than the line connecting the shoulders and knees. This provides more glute action because it adds hip hyperextension. To return, just reverse the steps, 4-3-2-1. Quick cues are “Tilt – Butt lift – Low back lift – Mid back lift.” Another factor here can be the reciprocal inhibition caused by tight hip flexors. The solution is to perform static stretching for the hip flexors immediately before performing the glute bridge. Here’s the most effective way to stretch the hip flexors:
 

  Some have stated, incorrectly, that static stretching should not be done before strength training because it temporarily weakens muscles. Once again, extreme viewpoints are wrong. In this case, some weakening of an overactive muscle group is precisely what we want as it allows more neural drive to the glutes (rather than neural inhibition if we do not address potential hip-flexor hypertonicity prior to glute strengthening). Wrap-Up New ideas are great, but what has come before can often be effective if we know how to effectively use them and how to do the basics well. Fitness need not be dazzling to be effective. Effective exercises make the results dazzling. With this modern, updated version, you move more slowly and perform spinal flexion with rotation. And, no, your spine will not explode if you do crunches. The anti-crunch dogma is overblown, to say the least. Crunches are far from the most amazing exercise ever invented, but they have their place. 

Adding these to your routine will target all of the abdominal muscles effectively so, unlike the old-school version of this exercise, you don’t need a ton of reps to get tired.

Glute Bridge

Keep reading, gentlemen. The glutes are perhaps one of the most important muscles in the body to train. All of my clients get glute work—female and male, young and old. The glutes are sometimes described as the brain of the lower body because they control everything that happens in your legs. Here are the basics of how to do a Glute Bridge from the ACE Exercise Library

I’m taking you beyond the basics to make sure the glutes are the muscles actually doing the work on this exercise.

Over the years, I’ve had many people perform a glute bridge and inform me that they feel it in their hamstrings, low back and sometimes even the quads—everywhere but the glutes. If the glutes cannot create the desired movement, other muscles will jump in and take over to create what is expected.

In this case, I’ve found this systematic, thoughtful 4-step approach to performing the exercise to be very effective. Once this is mastered and your client begins to “feel” it in the glutes, the more fluid, standard technique can be used effectively.

Steps:

1. Posterior pelvic tilt (A helpful cue I have used is “Move your belly button toward your chin and your butt toward your heels.”)
2. Lift butt off the floor
3. Lift low back off the floor
4. Lift middle back off the floor

At the top, position the hips slightly higher than the line connecting the shoulders and knees. This provides more glute action because it adds hip hyperextension. To return, just reverse the steps, 4-3-2-1. Quick cues are “Tilt – Butt lift – Low back lift – Mid back lift.”

Another factor here can be the reciprocal inhibition caused by tight hip flexors. The solution is to perform static stretching for the hip flexors immediately before performing the glute bridge. Here’s the most effective way to stretch the hip flexors: http://www.youtube.com/watch?v=zqH8Rmeu1fs

Some have stated, incorrectly, that static stretching should not be done before strength training because it temporarily weakens muscles. Once again, extreme viewpoints are wrong. In this case, some weakening of an overactive muscle group is precisely what we want as it allows more neural drive to the glutes (rather than neural inhibition if we do not address potential hip-flexor hypertonicity prior to glute strengthening).

Wrap-Up

New ideas are great, but what has come before can often be effective if we know how to effectively use them and how to do the basics well. Fitness need not be dazzling to be effective. Effective exercises make the results dazzling.

Source Jonathan Ross Jonathan’s “800 pounds of parents” inspired his fitness career as a two-time Personal Trainer of the Year Award-Winner (ACE and IDEA)