One of the most frequently asked questions in fitness is: "how can you get six-pack abs?"
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!
Thursday, February 16, 2012
Monday, January 23, 2012
Paula Deen Controversy
The recent controversy surrounding celebrity chef Paula Deen, famed for her high calorie, high fat(and, I'm sure, delicious)Southern recipes, brought attention to the subject of Type 2 diabetes, and how it can be affected by diet.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.
Tuesday, December 13, 2011
Americans starting to reverse "Battle of the Bulge"
An encouraging Gallup poll came out recently. For the first time since 2008, Americans are slowly starting to win the "Battle of the Bulge."
The random sample of over 90,000 adults, interviewed by telephone, showed that 36.6% of respondents claimed to be of "normal" weight (according to BMI indexes), while 35.8% were overweight. This was the first time "normal" beat out "overweight" in three years. There is some other categories and science involved, and when that is factored in, 61.6 of Americans were found to be "overweight" or "obese."
There is also inherent problems with self-reporting an issue like weight, with many people naturally under-estimating their true reading. Still, poll-takers took it as a positive sign, and attributed to more public consciousness about obesity: fast food chains posting calorie counts; First Lady Michelle Obama's campaign against childhood obesity; and even the jokes about Gov. Chris Christie's weight as he was considering a presidential run.
The survey data showed that African-Americans, middle aged people, and the poor were the groups most likely to be overweight. While it may strike some as surprising that the poor would most likely to be overweight, the reality is that natural food is expensive and sometimes hard-to-find; processed, sugary food is cheap and readily available in low-income areas.
Those with incomes between $36,000 and $90,000 had the biggest drop in obesity (a full percentage pojnt from 2008), and Asians (perhaps becoming acclimated to the
American diet) showed the biggest gain, 3.3 points.
One thing that I've read many times that the "average American" puts on five pounds during the Holiday season, which they never fully get rid of the rest of the year. Holiday meals, great desserts, and drinks; combined with shorter daylight hours and lack of a routinized schedule leads to more calories in, less out. Weigh yourself every day to make sure you're staying on track, and make sure you get as much exercise, if not more, than you normally do! Happy Holidays!
The random sample of over 90,000 adults, interviewed by telephone, showed that 36.6% of respondents claimed to be of "normal" weight (according to BMI indexes), while 35.8% were overweight. This was the first time "normal" beat out "overweight" in three years. There is some other categories and science involved, and when that is factored in, 61.6 of Americans were found to be "overweight" or "obese."
There is also inherent problems with self-reporting an issue like weight, with many people naturally under-estimating their true reading. Still, poll-takers took it as a positive sign, and attributed to more public consciousness about obesity: fast food chains posting calorie counts; First Lady Michelle Obama's campaign against childhood obesity; and even the jokes about Gov. Chris Christie's weight as he was considering a presidential run.
The survey data showed that African-Americans, middle aged people, and the poor were the groups most likely to be overweight. While it may strike some as surprising that the poor would most likely to be overweight, the reality is that natural food is expensive and sometimes hard-to-find; processed, sugary food is cheap and readily available in low-income areas.
Those with incomes between $36,000 and $90,000 had the biggest drop in obesity (a full percentage pojnt from 2008), and Asians (perhaps becoming acclimated to the
American diet) showed the biggest gain, 3.3 points.
One thing that I've read many times that the "average American" puts on five pounds during the Holiday season, which they never fully get rid of the rest of the year. Holiday meals, great desserts, and drinks; combined with shorter daylight hours and lack of a routinized schedule leads to more calories in, less out. Weigh yourself every day to make sure you're staying on track, and make sure you get as much exercise, if not more, than you normally do! Happy Holidays!
Thursday, November 17, 2011
Keeping Running Simple
One of the things that attracted me to long-distance running is its simplicity. Put one foot in front of the other, keep your head straight, bust a gut, and you'll be fairly successful. Didn't toss up or pass out? Run harder next time!
Over the last few years, new-fangled watches, "barefoot shoes," and emphasis on footstrike positions and stride turnover frequency have made what seemed like a simple passion into something very confusing.
The New York Times Fitness Section addressed this issue with an interesting column on November 16th. The gist of the article was that the plethora of advice and ideas on running was very confusing for beginning runners, and actually discouraged people from partaking.
Concerning footstrike positions, the article quotes disinterested (read: no financial ties to sneaker companies) researchers who feel that there is no perfect running form: people run in a way that seems most natural and efficient for their bodies. Trying to alter a natural gait actually makes their running less efficient and more prone to injury. A great line came from Carl Foster, professor of exercise and sports medicine at the University of Wisconson-LaCrosse. "There is good evidence that your body is exquisitely lazy and will find the easiest way for you to run," Foster said.
Having run competitively for over 35 years, I see it all the time. Even amongst the top runners, some look graceful, others do not. Some land hard on their heel and push off, others seem to spring off their toes. Researchers in the Times article tell runners to use the form they naturally adopt.
Concerning training programs, the article warns against strict adherence to training programs that may be too unrealistic to handle. One doctor noted that two people can train at the same intensity, run the same amount of miles and perform very similarly in races. One will break down, and the other will not. Use your body's warning signs (soreness, illness, swelling) as a guide. One conclusion drawn was that the more you ran, the more likely you were to get injured (that's why I feel cross-training is key to injury prevention!).
Bottom line, if you like running, go out their and do it. Don't get intimidated by pseudo-science!
Over the last few years, new-fangled watches, "barefoot shoes," and emphasis on footstrike positions and stride turnover frequency have made what seemed like a simple passion into something very confusing.
The New York Times Fitness Section addressed this issue with an interesting column on November 16th. The gist of the article was that the plethora of advice and ideas on running was very confusing for beginning runners, and actually discouraged people from partaking.
Concerning footstrike positions, the article quotes disinterested (read: no financial ties to sneaker companies) researchers who feel that there is no perfect running form: people run in a way that seems most natural and efficient for their bodies. Trying to alter a natural gait actually makes their running less efficient and more prone to injury. A great line came from Carl Foster, professor of exercise and sports medicine at the University of Wisconson-LaCrosse. "There is good evidence that your body is exquisitely lazy and will find the easiest way for you to run," Foster said.
Having run competitively for over 35 years, I see it all the time. Even amongst the top runners, some look graceful, others do not. Some land hard on their heel and push off, others seem to spring off their toes. Researchers in the Times article tell runners to use the form they naturally adopt.
Concerning training programs, the article warns against strict adherence to training programs that may be too unrealistic to handle. One doctor noted that two people can train at the same intensity, run the same amount of miles and perform very similarly in races. One will break down, and the other will not. Use your body's warning signs (soreness, illness, swelling) as a guide. One conclusion drawn was that the more you ran, the more likely you were to get injured (that's why I feel cross-training is key to injury prevention!).
Bottom line, if you like running, go out their and do it. Don't get intimidated by pseudo-science!
Friday, November 4, 2011
Watchung Municipal Alliance 5-K
If you're looking for a low-key, hometown-type of race, the Watchung Hills Municipal Alliance 5-K in Watchung is a good one.
The field is usually less than 100, with a few talented outside runners mixed with locals looking to support a good cause: Drug Education programs in the Warren, Watchung, Long Hill Twp., and Green Brook school districts.
I was fortunate enough to win it one year, and this year took third in a time of 20:29.
I hadn't run a race since July, but have been training hard, on my own, and with the Adult Running Group at our club. I felt I took off fairly hard at the start, and really didn't slow down the whole way, passing a couple of people in the front pack and settling into third place by the halfway mark.
In fact, one runner came up next to me on the long downhill down Sunlit Drive, we stayed together for a few paces, and I was able to regain my position. My legs felt fine, I mentally was into it, and my stomach didn't bother me at all, which are usually the three determining factors.
However, my breathing was heavy almost from the start - almost as if my lungs were in sprint mode, while my legs were in distance!
Because I was working so hard, I felt my time had to be in the mid 19-minute range. There were no splits along the way (as I said, this is a small, local race), and I was a bit disappointed when I rounded the last curve at Watchung Lake and saw the clock in the 20's.
Still, I can't complain (I am 53 now, too!), and hopefully I'll get one more 5-K in this Fall before the weather starts getting too cold.
As a coach I felt proud, because one of the runners in our group ran well in his comeback to racing after nearly a decade off.
Every race is a learning experience, good and bad, and I can't wait to get back out there again!
The field is usually less than 100, with a few talented outside runners mixed with locals looking to support a good cause: Drug Education programs in the Warren, Watchung, Long Hill Twp., and Green Brook school districts.
I was fortunate enough to win it one year, and this year took third in a time of 20:29.
I hadn't run a race since July, but have been training hard, on my own, and with the Adult Running Group at our club. I felt I took off fairly hard at the start, and really didn't slow down the whole way, passing a couple of people in the front pack and settling into third place by the halfway mark.
In fact, one runner came up next to me on the long downhill down Sunlit Drive, we stayed together for a few paces, and I was able to regain my position. My legs felt fine, I mentally was into it, and my stomach didn't bother me at all, which are usually the three determining factors.
However, my breathing was heavy almost from the start - almost as if my lungs were in sprint mode, while my legs were in distance!
Because I was working so hard, I felt my time had to be in the mid 19-minute range. There were no splits along the way (as I said, this is a small, local race), and I was a bit disappointed when I rounded the last curve at Watchung Lake and saw the clock in the 20's.
Still, I can't complain (I am 53 now, too!), and hopefully I'll get one more 5-K in this Fall before the weather starts getting too cold.
As a coach I felt proud, because one of the runners in our group ran well in his comeback to racing after nearly a decade off.
Every race is a learning experience, good and bad, and I can't wait to get back out there again!
Wednesday, October 5, 2011
Concept 2 Rowing: The Perfect Exercise
I always tell people that if I you had to do one exercise the rest of my life to insure fitness, it should be the Concept 2 Rower.
It's non-impact, you use upper and lower body muscles (as well as the core, big time!), it's "push-pull;" an unbelievable cardiovascular workout, and suitable for anyone from rehabbing heart patients to Olympic athletes. It's also perfect for kids.
You can do sprints at an all-out pace to boost you lactate threshold, Vo2 Max, and prepare for competitions; or go easy to get a good aerobic workout without pounding on your joints.
I've been doing it for over 20 years, and got some great tips from Rutgers University crew team memebers, who use the Concept 2 for their "off-water" workouts.
I also competed in the New Jersey Indoor Rowing Championships about 10 years ago, at the Westfield YMCA, which attracted about 50 die-hards of various ages and sizes. I won the 40-49 lightweight (under 160 lb.) division, but I think I was as close to death as any point in my life. You go 2000-meters (about seven minutes and a half minutes, for me) of total heart-pounding pain.
The most demanding thing about the rower is that, unlike the treadmill (where your body keeps up with the pace of the machine), you must create all the energy yourself. Every stroke counts, and if you let up, you must pull that much harder on the next stroke to make up for it!
My favorite workouts on the Concept 2 are: 12 x 500-meters, which is about two minutes of effort, followed by one minute rest; 6 x 1000-meters, a 4-minute to-2 work-rest ratio; or 10,000 meters straight through (my best time is slightly under 42 minutes).
It's also amazing how the time rowing equates to running. My all-out rowing mile and running mile are both right about six minutes long! In fact, most of my winter "running" intervals are done on the rower.
Also, as a trainer, I do abs six or seven times a day, every day. I always feel it's almost impossible to get my stomch sore. Sure enough, a hard rowing workout will!
In our club, the rower is a popular piece of equipment, because we use it in training clients a lot, and acquaint all the members of it's benefits. I've been in other gyms where the rower collects a lot of dust.
Don't go along with the crowd and choose the easy way out. Give the rower a try. It will be the best workout decision you ever made!
Friday, September 23, 2011
Rating The Diets
Arguing the benefits of various diets can lead to extremeley heated discussions amongst adherents of the many available plans.
I've always felt that any diet works, short-term, because of the calorie restriction, but the only thing that works long-term is a varied, nutritious diet; consumed in moderate amounts, and mixed with exercise. Some people can achieve this on their own, and many others need the guidance a diet plan provides.
Consumer Reports rated seven popular diets last Spring. Their findings took the thinking out of eating altogether, placing the Jenny Craig diet as number one to keep pounds off for the long term.
In Jenny Craig (which garnered 85 out of a possible 100 points), the participant eats pre-packaged, calorie-proportioned meals that are heated in a microwave. While it's simple to adhere to and nutritionally balanced, Consumer Reports felt the taste of the food left something to desire, which possibly could lead to boredom and drop-out.
Slim Fast (63 out of 100) placed second. With it's three snacks, two shakes, and one nutritious meal per day, the simplicity was again key to short-term adherence. Long term, the question was how long people can look at another shake?
The time-honored Weight Watchers system rated third, with 57 out of 100 points. While the variety of food was the greatest of those tested, and long-term adherence
is very feasible, the points system may actually give too much freedom and flexibility for those looking to lose a considerable amount of weight.
The Zone Diet, popular amongst many celebrities, place fourth with 54 points. It's downside: inability to keep weight off for the long haul, because of the precise measuring of the food and work involved in keeping with the program.
Tied for last, with 48 points each, were the Dr. Dean Ornish "Eat More, Weigh Less" low fat, vegetarian diet, and the high-protein, no-carb Atkins plan. Both tested poorly because of their nutritional extremes. The magazine's study rated nutritional value by their adherence to the US Dietary guidelines.
I found the article very interesting, although my own belief is that any formal diet plan is unneccesary to anyone with good, basic knowledge on nutrition. Cut out 250 calories a day (two sodas or beers), burn off 250 calories more (a 2.5 mile walk), and you will have a deficit of 3500 calories after one week. That's one pound. Take it all from there!
I've always felt that any diet works, short-term, because of the calorie restriction, but the only thing that works long-term is a varied, nutritious diet; consumed in moderate amounts, and mixed with exercise. Some people can achieve this on their own, and many others need the guidance a diet plan provides.
Consumer Reports rated seven popular diets last Spring. Their findings took the thinking out of eating altogether, placing the Jenny Craig diet as number one to keep pounds off for the long term.
In Jenny Craig (which garnered 85 out of a possible 100 points), the participant eats pre-packaged, calorie-proportioned meals that are heated in a microwave. While it's simple to adhere to and nutritionally balanced, Consumer Reports felt the taste of the food left something to desire, which possibly could lead to boredom and drop-out.
Slim Fast (63 out of 100) placed second. With it's three snacks, two shakes, and one nutritious meal per day, the simplicity was again key to short-term adherence. Long term, the question was how long people can look at another shake?
The time-honored Weight Watchers system rated third, with 57 out of 100 points. While the variety of food was the greatest of those tested, and long-term adherence
is very feasible, the points system may actually give too much freedom and flexibility for those looking to lose a considerable amount of weight.
The Zone Diet, popular amongst many celebrities, place fourth with 54 points. It's downside: inability to keep weight off for the long haul, because of the precise measuring of the food and work involved in keeping with the program.
Tied for last, with 48 points each, were the Dr. Dean Ornish "Eat More, Weigh Less" low fat, vegetarian diet, and the high-protein, no-carb Atkins plan. Both tested poorly because of their nutritional extremes. The magazine's study rated nutritional value by their adherence to the US Dietary guidelines.
I found the article very interesting, although my own belief is that any formal diet plan is unneccesary to anyone with good, basic knowledge on nutrition. Cut out 250 calories a day (two sodas or beers), burn off 250 calories more (a 2.5 mile walk), and you will have a deficit of 3500 calories after one week. That's one pound. Take it all from there!
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