Top 3 Exercises For 6-Pack Abs and Strong Core

by Kevin DiDonato, MS, CSCS, CES

Have you struggled for YEARS trying to get a flat, chiseled stomach?

Have you done every imaginable crunch without even a small dent in your midsection?

Does your lower back HURT all the time?

If you answered yes to any one of these questions, then read on!

The abdominals are the most widely worked muscle groups at the gym.

Everyone is looking for the flat chiseled look, or the fleeting six-pack abs.So you do crunches.

A LOT of them!

You do regular crunches, leg raises, twists over and over again, thinking you are doing your abs some good!

But you are WRONG.

In fact crunches may be a WORTHLESS exercise!

Confused?

Give me a second to explain…

Core Exercises

Your core is your powerhouse.

Most people associate the core with their lower backs and abdominals.

This is partly true since these muscles aid in flexion, extension, rotation, and compression of the trunk.

They are important to maintaining stability and movement throughout daily life.

In fact, from carrying groceries to performing overhead presses, everything you do utilizes your core to maintain stability.

But there are other commonly overlooked muscles that need to be developed during your core training program.

LPHC


Have you done your abdominal exercises and left the gym with soreness in your lower back?

This pain is not due to straining of your lower back.

It is due to muscles in your lumbo-pelvic-hip complex being weak causing you to feel pain and discomfort in your lower back.

The lumbo-pelvic-hip complex contains a series of muscles that insert in the pelvic hip region.

These muscles may help support your spine and maintain your balance.

In fact, these muscles are ALWAYS used during ALL movements.

They provide a strong base of support for ALL functional movements.

These muscles, as well as the transverse abdominals, internal and external obliques, and the rectus abdominis create the true powerhouse of your body.

Training Your Core


Most people save core exercises for the last part their workout.

You normally do crunches over and over again, expecting the same results - a flat and toned midsection.

You might be surprised to find out that you are doing it all WRONG.

The best time for your core training is during the WARM UP
before your other exercises.

Doing your core exercises FIRST may improve postural control during standing exercises.

But you need to do the CORRECT core exercises.

Core Stability


Crunches may not strengthen your core like you may think.

Crunches have their place in your workout, but not the MOST used exercise.

In fact, you may be surprised to find out you would have to do A LOT of crunches to strengthen your abs.

The best way to target your abs is performing CORE TRAINING.

Core training involves movements that are functional in nature.

They strengthen your abdominals and lower back and other related muscles.

Core exercises involve exercises where you stand up, use cables, bands, medicine balls or stability balls.

Sometimes, they incorporate exercises on an unstable surface forcing your body to maintain balance.

Having proper instruction on core training will provide proper guidance for performing your core training program.

Here are three core exercises which may develop a strong
toned core and may get you the six-pack abs!

1. Plank


This exercise looks similar to the push up, but you are resting on your forearms.

You want your elbows in line with your shoulders.

Contract your abs and lower back, pushing your hips into the air.

Your entire body should be in a straight line.

Hold this position for 10 to 30 seconds.

To make it harder, add CONTROLLED leg lifts to the exercise.  Only lift your legs to hip height.

2. Side Plank (side bridge)


Start with your body resting on your forearm and side of your foot.

Lift your body off the ground, balancing on your foot and forearm.

Contract your abs and relax your shoulders.

If you are unable to keep your hips and legs off the ground, then your core needs work.

3. Standing Chops w/medicine ball or cable


The cable or medicine ball is extended over one shoulder.

Start by pulling the cable or medicine ball downward and across your body, keeping your arms extended.

Finish with your arms extended at your opposite hip.

Strengthen Your Core


Your core is the powerhouse for ALL exercise and movements.

The core includes your abdominals and lower back, AND the muscles located in your lumbo-pelvic-hip complex, which may help stabilize your spine during dynamic movements.

Crunches are one of the least effective exercises for developing core strength and endurance.

Incorporating core strengthening exercises may help develop your core, leading to a strong and toned midsection.

Looking for the elusive six-pack abs?  Incorporate core training during your warm up to increase performance and postural control.

Your abs and body will thank you later for your toned, chiseled look and boost in your metabolism!

An Easy Way To Get Your 6 Pack 

4 Fat Burning Tricks Using Protein

by Kevin DiDonato, MS, CSCS, CES

If you’re looking to lose weight, then there is ONE nutrient you need to be sure of which you are getting enough.

And this nutrient – which may be found in most foods – is vital not only to weight loss, but to the health of your body and cells.

In fact, this nutrient – which I will reveal to you in a minute – has been shown to repair cells AND make new cells in your body.

What is this magical nutrient?

It’s protein!

And today, I want to show you FOUR simple ways – that you can implement NOW – that will boost your intake of protein!

In case you haven’t heard, high-protein diets have gotten A LOT of attention recently due to their ability to improve weight loss results.

But first, you need to understand not only why protein is good for you, but the exact way it helps you lose weight.

Protein and Your Body

Firstly, protein is the building block of life.   Once it enters into your body, it is broken down into its basic form – amino acids.

These amino acids are then used by your body to repair cells or MAKE new cells.

Now, protein is a vital component to many cells in your body, including your skin, organs, glands, and muscles, plus it’s necessary for normal growth and development in children and young adulthoods.

Most people think about protein as a way to build muscle – which is more beneficial than fat at boosting metabolism.

But did you know it has been shown to be effective for weight loss?

Protein is broken down into essential amino acids – your body does not make these, so they need to be obtained through food – and non-essential amino acids – which means your body makes them from digested protein.

Now, a high-protein diet has been shown to boost weight loss by making you feel more satisfied after your meal.

Plus, it has been shown that your body may burn more calories from DIGESTING proteins – called the thermic effect of foods – than other nutrients such as fat and carbohydrates.

The recommended protein intake is 56 grams for men and 46 grams for women – per day.

But in order to lose weight, some nutrition experts recommend you eat more than this.

But remember, no matter how much protein you eat, if you do not exercise, or your calorie intake is too HIGH, then this could lead to WEIGHT GAIN as opposed to weight loss.

So what are some easy ways to include more protein?

Easy Tips on How to Include More Protein

If you’re looking for easy ways to increase your protein intake, then you have come to the right place.

These FOUR WAYS are easy to implement, and may have you feeling leaner – in no time at all!

1. Power Up Your Breakfast With A Shake

One of the easiest ways to boost your intake of protein is to make a protein-fortified shake for breakfast or as a snack.

Simply add a scoop (or two!) of protein powder to your normal breakfast shake in order to easily boost your intake of protein.

But you don’t need protein powder to increase your intake.

Simply add almond milk (great source of protein), Greek yogurt, or coconut milk (great source of healthy fats too!) to a blender, add some ice and berries, and you have yourself a protein-packed, fat-blasting breakfast shake.

Here is a great recipe:

Chocolate Covered Strawberry Shake

1 cup unsweetened almond milk
2 scoops of chocolate protein powder
½ cup fresh or frozen strawberries
4 ice cubes

Add all the ingredients to a blender and mix until smooth!

2. Include More Lean Meats into your Day

Lean meats – such as lean grass-fed beef, ground turkey, wild-caught fish, and free-range poultry – are great options for increasing your protein intake.

In fact, one ounce of most of these lean meats may contain roughly SEVEN grams of fat-busting protein.

Include THREE ounces (or more depending on your weight) of lean meats and you may find your meal more satisfying – which could limit the amount of food you eat and help you process carbs more effectively.

Here is a great recipe for Mini meatloaf’s containing lean, ground turkey:

Texas-Mex Mini Meat Loaves

Nonstick cooking spray


1 lb. ground turkey breast

¾ cup rolled oats

½ cup mild red salsa
¼ cup snipped fresh cilantro
2 egg whites
2 tsp chilli powder
1 ½ tsp ground cumin

¾ mild chunky salsa
½ cup low fat cheddar cheese

Preheat oven to 400 degrees. Lightly spray a 12-cup muffin pan with nonstick cooking spray. In large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder, and cumin. Divide mixture among muffin cups. Bake for 20 minutes or until no longer pink.  Top each meat loaf with 1 tablespoon chunky salsa and 2 teaspoons cheese.

3. Add Some Crunch to Salads or Snacks

One of the easiest ways to boost your intake of protein is including different types of nuts into your snacks, or on top of salads.

Nuts are a great source of protein, fiber, and healthy omega-3 fatty acids.

They can be a perfect addition to any diet plan if you’re looking to boost your intake of protein.

4. Even Protein for Vegetarians

If you are vegetarian, there are plenty of protein-rich options for you as well.

Sources like avocados, beans, lentils, quinoa, and leafy-green vegetables (kale and spinach) may all boost your intake of protein, healthy fats, fibers, and calories.

For a quick and easy protein-packed meal, try mixing some cooked beans and rice for a complete and satisfying meal.

Pump Up Weight Loss with Protein

If you are like some weight loss seekers, you may have turned to a higher-protein, lower-carb diet in order to get the best results possible.

And this may have worked for you!

However, if you have struggled – or are struggling – to figure out the best way to include protein, then these four tips are for you!

Not only could you grow and repair cells, but you may satisfy your appetite, burn more calories, and LOSE MORE WEIGHT – all by including a little more protein into your daily meals.

How to Burn Off Fat Cells

By Kevin DiDonato MS, CSCS, CES

So here’s the story.

The other day we explained sick fat cells and how they can kill you slowly. Well, today, we are going to explain how fat stored in your cells is made into usable energy through a process called lipolysis.

You body needs fuel. Luckily for us, our muscles and liver provide a quick energy source in the form of stored sugar. However, in the absence of food or nutrients, our body uses our stored sugar. Luckily we have another storage system which has plenty of stored energy.

Fat cells are full of stored energy! When our bodies need energy, a process called lipolysis happens, which breaks down stored fat and releases them into the blood stream. Here is how the process works:

When we eat, food is used or stored as energy for future use. When we eat any type of fat or excess calories, research suggests, these nutrients are processed and stored in adipocytes. Adipocytes are pockets in adipose tissue where fatty acids are stored for later. In order for us to utilize the stored energy, certain hormones have to be released. These hormones begin the process of splitting and releasing the stored energy.

The absence of food could cause stress in your body. Some research suggests, this stress increases Epinephrine and Norepinephrine. These hormones, which are secreted by the adrenal glands, stimulate fatty acids to mobilize from the cell getting them ready to be processed for energy.

Epinephrine binds to the surface of the cell, stimulating the production and release of adenylate cyclase. This increases the level of cAMP in the cell. The increased level of cAMP activates another hormone, PKA, stimulating the release of hormone-sensitive lipase (HSL).

Fat stored in the cell mobilizes and moves toward the surface. Once at the surface, hormone sensitive lipase splits the triacylglycerol, which is the stored fat form, cell at a certain point in the chain, hydrolyzing or splitting the fatty acid.

The specific point in the chain, which is hydrolyzed, is part of the chemical backbone of the molecule. The fatty acid then moves into the bloodstream, transporting it to muscles or other cells. The fatty acid enters the cell and moves into the mitochondria, where the fat is burned for energy.

Two potent nutrients have been shown in research to aid in this process. We all know Capsaicin is hot! Capsimax® is an encapsulated bead(s) of Capsaicin, which could allow the beadlets to enter the gut and move it into the intestines, with little breakdown.

Capsimax® is most effective in the intestines. Once the beadlets enters the intestines, research shows, there is a slow release of Capsaicin into the bloodstream. This allows Capsaicin to work effectively without the immense burn you would get from eating Capsaicin.

Capsaicin gives peppers their heat. Capsaicin, some studies show, can dramatically increase Epinephrine released by your body, which could stimulate fatty acid breakdown. Result: more fat cells shredded and used for energy!

The other potent nutrient, Raz K®, works to help this process. Raz K® could help to mobilize stored fat and move it to the surface of the cell shows some clinical research. Once there, the fat cell is broken down, sending it on its way to other areas of the body.

Raspberry ketones are a natural phenolic compound found in raspberries. They may potentially increase lipolysis, which is the breakdown of triacylglycerides into a more usable form. So, it comes as no surprise that Raz K®, according to some studies, can also: release adiponectin, aid in fatty acid oxidation and, of course, lipolysis.

Research done by Park, determined rats who consumed a high-fat diet in combination with raspberry ketones, stunningly showed no additional increase in body weight or body fat. They also showed an increase in lipolysis, or the breakdown of fatty acids in the cell, shipping it to other areas for energy.

In a similar study, Morimoto et al. discovered rats fed a high-fat diet showed a build up of triglycerides in the liver. Those same rats were fed the same fat-enriched diet, this time with the addition of raspberry ketones.

By adding raspberry ketones, the rats fed the same high-fat diet did not increase their body weight. They also did not increase liver weight. They decreased their weight and the amount of fat in their livers, even though fat in the livers increased prior to the addition of raspberry ketones. Their final conclusion: raspberry ketones could prevent and improve obesity and fatty livers!

The reason why this formula is so effective is the use of Capsimax® and Raz K® together. The use of Capsimax® could increase the secretion of Epinephrine and Norepinephrine, while Raz K® has the potential to liberate fat from adipocytes, allowing them to be shredded and burned. This powerful combination, suggests previous findings, could increase fatty acid metabolism by providing more fuel for your fat burning machine to use for energy!

3 Top Weight Loss Tips for Six Pack Abs

by: Jayson Hunter, Registered Dietitian, CSCS

Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has released the following easy-to-follow weight loss tips for six pack abs.

“Losing belly flab isn’t easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.”

Hunter recommends these 3 top proven weight loss tips for six pack abs:

1) Review food labels

Avoid foods that contain excess sugar and calories.  Especially avoid foods that contain any trans-fats. Look for foods that are low in energy density.  This means you get a good size portion, but low calorie.  This will generally be non-processed foods. Meaning fruits, vegetables, whole grains and lean proteins are your best choices.

2) Follow the 90% rule

If you can follow your diet plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. 

Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

3) Keep total fat intake under 30% for the day

This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc.  It doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

Jayson Hunter, RD, CSCS is the author of the Carb Rotation Diet. 


Mark Dilworth, BA, PES

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