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 

How Athlete's Bodyweight Strength Training Powers Explosion

Build your athletic body with strength and power training to explode your body past your opponent. Stay stronger and more explosive for longer periods during your games and you will win most of them!



Overall body strength training is a given.  Core strength training is where many athletes fall short.  Since all movement begins with the core, you can't take shortcuts or your power and explosion will suffer.  Your power will experience a shortage before it reaches your arms and legs.

See 5 -Part Core Training Series

The goal of the core training program is for you to develop optimal levels of functional strength and dynamic stabilization.

You can start at the highest level of core stabilization training you can control. As with other areas of integrated training, a core training program should be:

1. progressive, systematic, sport-specific and challenging,

2. multi-planar (sagittal, frontal, transverse), multi-dimensional (stabilization, strength, power) and variable (sets, repetitions, intensity, etc.),

3. varied with contraction velocities (different speeds), and

4. varied with modes of training (airex pads, foam, floor, disc, etc.) and body positions.

Core training exercise progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

One of the first signs of fatigue that I look for in an athlete is whether he or she can remain strong and upright towards the end of the game. If your core is weak, you will start to "bend over" and lose power and explosiveness when you run. Next, your arms will start to "flail" instead of pumping powerfully to fuel your running.

Adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).

Interval training for speed endurance is different than regular speed training. Speed endurance sprint intervals last from 30 seconds to 3 minutes. Also, recovery time is reduced to prevent complete recovery by the athlete. Here is an example of speed endurance training:

Shuttles - Place cones at 5, 10, 15, 20 and 30 yards. You would sprint to the 5 yard cone and sprint back to the start. You would then sprint to the 10 yard cone and sprint back to the start. The same would be done at the 15, 20 and 30 yard cones. That is one set. Rest for 2 minutes between sets. Do 5-6 sets.

Get after it with the following download.....

Free Bodyweight 500 Metabolic Fat Burner Workouts

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut

Weak Core Strength Hinders Speed, Power and Performance

Powerful athletic movements initiate with or transfer through your core area.


For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm.

This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a power shortage!

If you have trouble maintaining your running speed during the late stages of a game, you probably have a "core weakness" problem. Core strength is important to help you remain strong and upright when you are running, especially when you are tired.

Adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state.The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).

Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

Core exercises (all exercises for that matter) should be performed in all 3 planes of motion (sagittal, frontal, transverse) since athletic movements occur in all 3 planes of motion.

Some medicine ball exercises such as rotational throws (pictured below) and diagonal wood chops engage the core and total body in multiple planes of motion.



Core strength is no doubt the weakest link on most athlete's bodies (and people in general). Why? Because most spend too much time strengthening the limbs (arm and legs).

Strength training should be just the opposite....stabilize and strengthen the core first (where all movement begins) and the limbs last.   Some strength training exercises that also strengthens the core area are squats, deadlift and standing dumbbell or barbell shoulder presses.

Low back injuries and other injuries of the shoulder girdle and torso are usually related to "weak core muscles" or "postural problems."

One painful and slow-healing injury that many athletes suffer is the oblique muscle strain or pull.This type of injury is usually incurred when doing a twisting or rotating movement such as swinging a bat/racket, rotating explosively, etc. The obliques are part of your core and can be strengthened with exercises like planks, bentover dumbbell rows and medicine ball exercises.

Don't ignore the core!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Sports Fitness Hut

Do Walking Lunges for Strength, Power and Speed

Use walking lunges as part of your dynamic warm-up or as a strength exercise.....walking lunges are great for adding muscular balance and dynamic balance to your lower body because you work one leg at a time and you can't "cheat."



See my post here for a detailed discussion of hamstring flexibility and strength.


The walking lunge can be a great strength and flexibility exercise for your hamstrings. The further you "lunge out" with the lead leg, the more your hamstrings are worked.

And, if you don't "lunge out" very far, your quadriceps will get more work than your hamstrings. The quadriceps get plenty of work with other exercises like leg presses, squats and leg extensions.

You also need adequate core strength to keep your body upright during the walk. Walking lunges also improve your speed because you use the same pathways it takes to run fast.

When you do the walking lunge, don't let your front knee go past your foot and don't let your back knee touch the ground on the descent. Also, don't let the front thigh go past parallel to the ground.

Include this staple exercise in your workouts!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start building your body naturally and powerful!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level and progress.

Mark Dilworth, BA, PES
Sports Fitness Hut

3 Tips to do Functional Athletic Strength Training

Functional athletic strength training should be a huge part of your strength and conditioning program. Or, stated another way, you should be trained for the sport you will play (train movements, not just muscles). Some traditional strength training techniques have not focused on functional training. Bench pressing 500 pounds may not prepare you to play a sport.

One of the best physical predictors of success in sports is your "rate-of-force production" or how fast your muscles can produce force (power).

The number one reason that athlete's don't reach their power potential is a weak core area.

The saying "you are only as strong as your weakest link" is true in the case of the human body. The majority of powerful athletic movements are either initiated or transfer through the body's core area. Many sports injuries can also be linked to a weak core area.

Here are 3 tips to follow during functional athletic strength training:

1. Your body needs to be stabilized and strengthened before progressing to high-speed power exercise programs. If this is not done, you are headed for certain injury when more intense exercises are introduced.

Many young athletes are progressed too fast by coaches/trainers to "more glamourous" plyometric exercises! Along the same lines, you should perform an exercise correctly before progressing to power exercises.

2. Most athletic core exercises should be performed in a standing position since most athletic movements are on your feet. These exercises will also involve the important hip stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball chop.

3. The core exercises should be multi-planar, multi-dimensional and progressive. Many athletic movements involve twisting, rotating, turning, etc. The exercises should also constantly challenge and improve (progressive) your athletic ability. Finally, the athletic training should target endurance, strength and power.

Train hard and smart!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Progressive Core and Power Training

Strengthen your weak core area or you don't have a chance to succeed in your sport. Your power output will suffer. Your risk of injury also increases when your core is weak.

Powerful athletic movements initiate with or transfer through your core area.

For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm.

This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a POWER SHORTAGE!

It should be noted that exercises like squats, deadlift and standing shoulder presses also work your core big-time. Just brace your torso (as if getting ready to take a punch) when you do the exercises to engage your core area.

Core training is also critical for improving your running speed. Here are the basics of how to progress with your core training:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

You can start at the highest level of core stabilization training that you can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank:

Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:



Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball rotational throw:

Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

You should strengthen and condition your core area all year.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Take 10 Minutes to Powerize Your Core

Strengthen your weak core area or you don't have a chance to succeed in your sport. Your power output will suffer. Your risk of injury also increases when your core is weak.

Powerful athletic movements initiate with or transfer through your core area.

For example, the best way to increase arm speed is that power needs to be transferred from your legs through your core to your throwing arm.

This will increase your arm speed and throwing miles-per-hour (MPH). Many athletes have strong, powerful legs but weak cores......that will give you a POWER SHORTAGE!

It should be noted that exercises like squats, deadlift and standing shoulder presses also work your core big-time. Just brace your torso (as if getting ready to take a punch) when you do the exercises to engage your core area.

Core training is also critical for improving your running speed. Here are the basics of how to progress with your core training:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

You can start at the highest level of core stabilization training that you can control.

The dimensions of core stabilization training are:

Stabilization - The core exercises at this level involve little joint motion and are designed to provide optimum neuromuscular control. An example would be the plank:

Strength - At this level of core training, isometric exercises are replaced with dynamic, multi-planar and multi-dimensional exercises with the full range of motion. An example would be the ball back extension:



Power - At this level, sport-specific core exercises are used in all 3 planes of motion with the entire contraction velocity spectrum (different speeds). An example would be the medicine ball rotational throw:

Advanced core exercises should be performed in a standing position because most athletic movements are made on your feet. When you do standing core exercises, you engage all of the trunk and hip stabilizer muscles and not just the abdominals and low back.

For beginning athletes, start with low-intensity exercises and master technique/improve strength. Then you’ll progress to lying, sitting, kneeling, standing, standing on one leg and power (high speed) exercises. Failure to follow these progressions will lead you to certain injuries like low back pain and trauma.

You should strengthen and condition your core area all year.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Sports Fitness Hut

How to do Offseason Training of Movements

Offseason training is when you as an athlete can make the greatest strength, speed and power improvements. Just remember to train for the sport you will play (train movements, not just muscles). Some call this sport-specific training.

Some traditional training techniques have not focused on sport specific training. For instance, bench pressing 500 pounds may not prepare you to play a sport.

One of the best physical predictors of success in sports is your "rate-of-force production" or how fast your muscles can produce force (power).

The number one reason that athlete's don't reach their power potential is a weak core area.

The saying "you are only as strong as your weakest link" is true in the case of the human body. The majority of powerful athletic movements are either initiated with or transfer through the body's core area. Many sports injuries can also be linked to a weak core area.

Here are 3 Top Athlete's Offseason Training Tips:

1. Your body needs to be stabilized and strengthened before progressing to high-speed power exercise programs. If this is not done, you are headed for certain injury when more intense exercises are introduced.

Many young athletes are progressed too fast by coaches/trainers to "more glamourous" plyometric exercises! Along the same lines, you should perform an exercise correctly before progressing to power exercises.

2. Most athletic core exercises should be performed in a standing position since most athletic movements are on your feet.

These exercises will also involve the important hip stabilizer muscles and not just the abdominals. A great full-body core exercise is the medicine ball soccer throw (pictured above).

3. The core exercises should be multi-planar, multi-dimensional and progressive. Many athletic movements involve twisting, rotating, turning, etc.

The exercises should also constantly challenge and improve (progressive) your athletic ability. Finally, the athletic training should target endurance, strength and power.

Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start burning offseason fat!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

How to do Core Stabilization Training

Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. The shoulder girdle also plays a big part in the functionality of the core.

The core is your body's center of gravity. Many athletes have sufficient extremity strength (limbs), but few athletes display sufficient core strength.

A strong and stable core will maximize your extremity strength and power. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.

The core muscles are also very important in preventing low back pain. Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.

The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it.

A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury. About 34 muscles support your core which includes the pelvic floor.

The major core muscles include:

transversus abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace (like getting ready to take a punch to your gut) your torso during an exercise.



external oblique - these muscles are on the side and front of the abdomen and wrap around your waist.

internal oblique - these muscles lie under the external obliques and run in the opposite direction.



rectus abdominis - this is the "six pack" part of the abs that runs down the front of the abdomen.

erector spinae - this collection of muscles runs along your neck to your lower back.

These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, you stabilize the spine, pelvis and shoulders and create a solid base of support. You are then able to generate powerful movements of the extremities.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness, that is, fitness that is essential to both daily living and athletic activities. A core conditioning program will decrease the likelihood of back and neck pain, incontinence, ruptured disks, muscle and ligamentous strains, all while improving posture.

To understand the complexity of the core and how it relates to overall body function, the inner and outer units must be explained. These units work in harmony, allowing athletes to function at the highest level.

The Inner Unit

The inner unit provides joint stabilization for your spine. If the inner unit does not activate properly, your spine, pelvis and joint structures are placed in a position that will lead to injuries.

The inner unit consists of the transversus abdominis, multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. Although I will cover the transversus abdominis, multifidus and pelvic floor in detail, the other muscles in the inner unit are also at work.



When the transversus abdominis is working properly, it contracts before the extremities will move. When your spine is unstable, the central nervous system will not recruit the extremity muscles correctly. The extremity muscles assist with functional movement patterns.

For example, if you bend over to lift a heavy load, your transverse abdominis needs to activate in order to stabilize your spine. When it doesn't activate and stabilize, you are at high risk for a low back injury.

When you make a habit of not recruiting the transversus abdominis to stabilize your spine, the joints will begin early degeneration.

The multifidus lies deep to the spine crossing over three joint segments. It works to provide joint stabilization at each segmental level. The vertebrae need stability to work correctly and reduce degeneration of joint structures.

The pelvic floor covers the area under the pelvis. The pelvic floor is critical for the inner unit to work properly. Sometimes, operations for sports hernias cause damage because the inner unit muscles have been cut. Core exercises can rehabilitate, strengthen and tone these muscles.

The Outer Unit

The muscles of the outer unit are: rectus abdominis, external obliques, erector spinae, quadratus lumborum, adductor complex, quadriceps, hamstrings and gluteus maximus.

The transversospinalis group, erector spinae, quadratus lumborum and latissimus dorsi are critical lumbar spine muscles. The other muscles in the outer unit also play a role in core stabilization to dynamically produce force (concentric), stabilize force (isometric) and reduce force (eccentric) in all 3 planes of motion.

If the muscles of the inner unit and outer unit work in isolation, they can not stabilize your lumbo-pelvic-hip complex effectively. And, this will of course lead to injuries. Low back pain is a major problem for the American population. As many as 75%-80% of adults have experienced significant low back pain. Lack of core stability and strength is the major cause of low back pain.

Training guidelines for core stabilization are as follows:

Among other benefits, a core assessment by your trainer will identify your muscle imbalances and postural dysfunctions. It is important for you to correct muscle imbalances and postural dysfunctions before you begin an aggressive core stabilization training program.

The goal of the core training program is for you to develop optimal levels of functional strength and dynamic stabilization.

You can start at the highest level of core stabilization training that you can control. As with other areas of integrated training, a core training program should be:

1. progressive, systematic, sport-specific and challenging,

2. multi-planar (sagittal, frontal, transverse), multi-dimensional (stabilization, strength, power) and variable (sets, repetitions, intensity, etc.),

3. varied with contraction velocities (different speeds), and

4. varied with modes of training (airex pads, foam, floor, disc, etc.) and body positions.

Core training exercise progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

Strengthen your core to give you an edge over the competition.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

Inverted Rows Strengthen Core, Back, Shoulders and Arms

The inverted row is a must-do bodyweight strength exercise. Change up your exercise routine the next time you're in the gym by trying the inverted row. It is a good exercise for your core, back, shoulders and arms.





Inverted rows will also re-align your shoulder blades and help prevent slouched shoulder posture.

How to do Inverted Rows:

1. You can do this exercise on a Smith machine. Adjust the bar low to the ground, but not so low that you won't be able to fully extend your arms as you lower your body. Don't let your body touch the ground during the exercise.

2. With your hands slightly wider than shoulder width apart and palms facing out, grab the bar from a lying position on the ground. Keep your heels on the ground. Keep your torso and legs straight throughout the exercise (brace your torso to keep your core tight). Also, keep your head in line with your torso.

3. Lift yourself up until your hands are even with your chest. Lower yourself until your arms are at a 90 degree angle at the elbows. Repeat.

Note: To make this exercise more difficult, put a weighted plate on your chest.

Train hard and smart.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs

10 Tips for Anyone to Get 6-Pack Abs

You can get 6-pack abs...if you eat right and exercise right for starters.......check out this short video:



Burn belly fat for your health. Burn belly fat to sculpt your six pack abs and a lean, ripped body.

You won't burn belly fat by chance even though you can surely gain it without trying.

Use these 10 tips on most days and you will have the abs and body you want:"

1. Get a healthy, managed meal plan and comply with it at least 90% of the time. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient--the food itself. For example, fruits and vegetables have one ingredient.

I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbs or fats will not help your body in the long-term. Fats, which is the most nutrient-dense of the macronutrients (9 calories per gram), can help you feel fuller for longer and thereby help you eat less. Just eat mainly heart-healthy fats like olive oil, salmon and avocado.

Eating fast-digesting carbs immediately before or after your workout will not spike your blood sugar levels. Your body uses carbs for intense weight training and interval cardio.

Set your daily calorie intake based on your basal metabolic rate, your activity level and your goals. This way, you won't eat too much or too little. Maintaining the right amount of calorie deficit on most days (burning more calories than you consume) is the key to burning fat and losing weight.

2. Eat more protein. Research has proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Drinking a fast-digesting whey protein drink before and after your weight training workout helps your body repair and rebuild your muscles.

3. Eat more fiber for your overall health and belly fat reduction. Your body cannot digest fiber and there are two forms:

--Soluble fiber dissolves in water and produces a gel-like substance in your stomach. This substance helps digested food move slowly through the small intestine and slows down food absorption and release of nutrients into the bloodstream. Soluble fiber also limits the amount of cholesterol released into the blood. Oats are high in soluble fiber.

--Insoluble fiber cannot be broken down once entering the stomach and increases in size by absorbing water. This type of fiber speeds up foods absorption once it enters into the small intestine. Insoluble fiber cleans your system as it travels through your body.

Eat both types of fiber to help you feel fuller for longer and to help stabilize blood sugar levels. Eating 25-35 grams of daily fiber per day will help fight belly fat. Fruits and vegetables have both types of fiber.

4. Limit sugary drinks and other sugary foods. If you want a fat belly, load up consistently on sugars. Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

And, avoid high-fructose corn syrup. Your body processes the fructose in high-fructose corn syrup differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It causes your liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast). So, your body wants more and stores more fat at the same time.

5. If you drink alcohol, do it in moderation. One gram of alcohol provides 7 calories. Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol. When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body's main source of energy.

So, your body is using the acetate for energy instead of the stored fat in your body. The more you drink, the more fat your body will store (many times belly fat).

Added to this problem is the fact that alcohol consumption can increase your appetite. Researchers from Denmark found that a group of men ate more when they were served beer or wine and they ate less when served a soft drink.

6. Drink plenty of water. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.

Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

7. Do regular full body strength training at least 3 days a week to burn total body fat. Spot reduction training won't work to burn your belly fat. Focus on compound exercises like squats, deadlift, lunges, pullups, chest press, shoulder press and rows because they work large muscle groups and help you burn more calories and fat.

8. Do regular short burst interval cardio workouts. Sprint intervals and bodyweight exercise cardio are top fat burners. Twenty minute cardio sessions (2-3 times a week) will get the job done.

9. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:

“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.

Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”

10. Get enough sleep. In a Health.com article, "Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight" it says the following:

"We have very substantial research that shows if you shorten or disturb sleep, you increase your appetite for high-calorie dense foods," says Charles Samuels, MD, medical director of the Centre for Sleep and Human Performance in Calgary, Alberta. "On a simplistic level, your appetite changes."

Two hormones in your body play an important role in controlling appetite and satiety. Ghrelin stimulates appetite, causing you to eat; leptin suppresses appetite—so you'll stop eating—and stimulates energy expenditure. In a properly functioning brain, the two hormones are released on and off to regulate normal feelings of hunger. But research has shown that sleep deprivation can alter ghrelin and leptin levels.

"When sleep is restricted to four hours a night, ghrelin levels go up and leptin levels go down," says National Sleep Foundation spokesperson William Orr, PhD, president and CEO of the Lynn Health Science Institute in Oklahoma City. "So you have a greater amount of appetite and a greater amount of intake."

I'll just add: you are less likely to workout when you don't sleep enough. Get your shut-eye.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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Become a Stronger Athlete in 2012

Stronger athletes perform better and win more games. What type of strength do you as an athlete need to compete at a high level?

No, you don't need to win a strong man contest, but you do need a certain amount of strength to enhance your power and speed....so, here it is......

Optimum Strength – The ideal level of strength needed to perform in your sport. Continually getting stronger will not continually increase your power. Every athlete needs this level of strength.

Relative Strength – It is the maximum force that you can generate per unit of bodyweight regardless of the rate-of-force production. Wrestlers, football players (especially linemen) and rugby players need high levels of relative strength.

Maximal Strength – The maximum force that your muscles can produce in a single voluntary effort regardless of the rate-of-force production. Maximal strength is rarely needed during sports competition.

Limit Strength – The maximum force that your muscles can produce in a single contraction. A few elite athletes have this type of strength.

Endurance Strength – The ability to produce and maintain force over an extended period of time. This type of strength is critical for athletic success.

Stabilization Strength – The ability of your body’s stabilizing muscles to provide dynamic joint stabilization and maintain postural control during athletic movements.

Core strength would fall within this category. Many athletic injuries can be traced to inadequate core strength. No athlete will be successful without this type of strength.

Speed Strength – The ability of the neuromuscular system to produce the greatest possible force in the shortest period of time (power). Obviously, every athlete wants and needs this type of strength. While it is very important, other types of strength cannot be ignored.

Functional Strength – The athlete should train movements during strength training sessions. Producing dynamic, multi-planar eccentric, concentric and isometric contractions quickly and efficiently is the goal of training for functional strength.

Do your strength training in all 3 planes of motion.

Strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Eccentric contractions are able to produce the most tension development followed by isometric contractions and lastly, concentric contractions. If eccentric contractions are able to produce the greatest tension development, then more time should be devoted during training for eccentric contractions to reduce the risk of injuries such as knee ACL tears.

Also, strong eccentric contractions are critical for athletes to produce maximal power since all force production (concentric) must be preceded by force reduction (eccentric).

So, where do you stack up when it comes to types of strength? You can't just show up at the gym and do any kind of workout! You need a professional program designed just for you.

Train hard and smart in 2012!

Happy New Year to you!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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Build Dynamic Core Strength and Power

Building dynamic core strength will improve your athletic power and explosion. Dynamic core power exercises are done at full speed to train your body to move faster with control and strength.



Great dynamic core strength and power allows you to generate more power when you are tired. This allows you to defeat your opponent or outrun your opponent.

One of the first signs of fatigue that I look for in an athlete is whether he or she can remain strong and upright towards the end of the game. If your core is weak, you will start to "bend over" and lose power and explosiveness when you run.

Next, your arms will start to "flail" instead of pumping powerfully to fuel your running.

Adequate core strength helps your speed endurance, which is the ability to maintain maximum velocity or a percentage of maximum velocity for a prolonged period of time or in a fatigued state. The best players and teams have excellent overall body strength, core strength and speed endurance (and they win the most games).

If you are a serious athlete, you need a program that continually challenges and improves your core strength! You will lose power and speed during the game if you have a weak core area!

Train hard and smart!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
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Deep Stabilizing Core Muscles Improve Athletic Performance

When you train your core, the strength of the "deep stabilizing core muscles" are critical for your athletic performance and success. Don't worry so much about your "six-pack abs." The side plank exercise pictured below is great for strengthening deep core muscles.

The "deep stabilizing core muscles" are: transversus abdominis, multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. If these deep muscles don't activate properly, your spine, pelvis and joint structures are placed in a position that will lead to injuries.



The transversus abdominis is the deepest layer of all abdominal muscles and it is considered your body's internal weight belt. When it contracts, it causes hoop tension around your mid section like a girdle.

When the transversus abdominis is working properly, it contracts before the extremities (arms and legs) will move. Bracing your torso will activate the transversus abdominis (act like you are taking a punch to the gut).

When the spine is unstable, the central nervous system will not recruit the extremity muscles correctly. The extremity muscles assist with functional movement patterns.

For example, if you bend over to lift a heavy load, your transverse abdominis needs to activate in order to stabilize your spine. When it doesn't activate and stabilize, you are at high risk for a low back injury.

When you make a habit of not recruiting the transversus abdominis to stabilize your spine, your joints will begin early degeneration.

The multifidus lies deep to the spine crossing over three joint segments. It works to provide joint stabilization at each segmental level. The vertebrae need stability to work correctly and reduce degeneration of joint structures.

The pelvic floor covers the area under the pelvis. The pelvic floor is critical for core stability.

Some exercises that improve strength in the "deep stabilizing core muscles" are planks, side planks, bridges and cobras.

Train hard and smart to succeed in your sport!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
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Core Training 101

Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine. THE CORE is your body's center of gravity. Many athletes have sufficient EXTREMITY STRENGTH (limbs), but few athletes display sufficient CORE STRENGTH.

A strong and stable core will maximize your EXTREMITY STRENGTH and POWER. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.

The core muscles are also very important in preventing low back pain. Stability ball exercises, bridges, planks, low back extensions, medicine ball exercises, etc. are great for strengthening core muscles.

The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it.

A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury. About 34 muscles support your core which includes the pelvic floor. The major core muscles include:

transversus abdominis - the deepest of the abdominal muscles, it lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace (like getting ready to take a punch to your gut) your torso during an exercise.



external obliques - these muscles are on the side and front of the abdomen and wrap around your waist.

internal obliques - these muscles lie under the external obliques and run in the opposite direction.



rectus abdominis - this is the "six pack" part of the abs that runs down the front of the abdomen.

erector spinae - this collection of muscles runs along your neck to your lower back.

These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, you stabilize the spine, pelvis and shoulders and create a solid base of support. You are then able to generate powerful movements of the extremities.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness, that is, fitness that is essential to both daily living and athletic activities. A core conditioning program will decrease the likelihood of back and neck pain, incontinence, ruptured disks, muscle and ligamentous strains, all while improving posture.

To understand the complexity of the core and how it relates to overall body function, the inner and outer units must be explained. These units work in harmony, allowing athletes to function at the highest level.

The Inner Unit

The inner unit provides joint stabilization for your spine. If the inner unit does not activate properly, your spine, pelvis and joint structures are placed in a position that will lead to injuries.

The inner unit consists of the transversus abdominis, multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. Although I will cover the transversus abdominis, multifidus and pelvic floor in detail, the other muscles in the inner unit are also at work.



When the transversus abdominis is working properly, it contracts before the extremities will move. When your spine is unstable, the central nervous system will not recruit the extremity muscles correctly. The extremity muscles assist with functional movement patterns.

For example, if you bend over to lift a heavy load, your transverse abdominis needs to activate in order to stabilize your spine. When it doesn't activate and stabilize, you are at high risk for a low back injury.

When you make a habit of not recruiting the transversus abdominis to stabilize your spine, the joints will begin early degeneration.

The multifidus lies deep to the spine crossing over three joint segments. It works to provide joint stabilization at each segmental level. The vertebrae need stability to work correctly and reduce degeneration of joint structures.

The pelvic floor covers the area under the pelvis. The pelvic floor is critical for the inner unit to work properly. Sometimes, operations for sports hernias cause damage because the inner unit muscles have been cut. Core exercises can rehabilitate, strengthen and tone these muscles.

The Outer Unit

The muscles of the outer unit are: rectus abdominis, external obliques, erector spinae, quadratus lumborum, adductor complex, quadriceps, hamstrings and gluteus maximus.

The transversospinalis group, erector spinae, quadratus lumborum and latissimus dorsi are critical lumbar spine muscles. The other muscles in the outer unit also play a role in core stabilization to dynamically produce force (concentric), stabilize force (isometric) and reduce force (eccentric) in all 3 planes of motion.

If the muscles of the inner unit and outer unit work in isolation, they can not stabilize your lumbo-pelvic-hip complex effectively. And, this will of course lead to injuries. Low back pain is a major problem for the American population. As many as 75%-80% of adults have experienced significant low back pain. Lack of core stability and strength is the major cause of low back pain.

Training guidelines for core stabilization are as follows:

Among other benefits, a core assessment by your trainer will identify your muscle imbalances and postural dysfunctions. It is important for you to correct muscle imbalances and postural dysfunctions before you begin an aggressive core stabilization training program.

The goal of the core training program is for you to develop optimal levels of functional strength and dynamic stabilization.

You can start at the highest level of core stabilization training that you can control. As with other areas of integrated training, a core training program should be:

1. progressive, systematic, sport-specific and challenging,

2. multi-planar (sagittal, frontal, transverse), multi-dimensional (stabilization, strength, power) and variable (sets, repetitions, intensity, etc.),

3. varied with contraction velocities (different speeds), and

4. varied with modes of training (airex pads, foam, floor, disc, etc.) and body positions.

Core training exercise progressions should follow these paths:

1. Slow to Fast
2. Known to Unknown
3. Stable to Controlled to Dynamic
4. Low Force to High Force
5. Correct Execution to Increased Intensity

Strengthen your core to give you an edge over the competition.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs

Top 5 Core Training Tips

Get a handle on the Top 5 Core Training Tips. If you are going to be a successful athlete, YOU MUST HAVE A STRONG, POWERFUL CORE!

Your body's core consists of the lumbo-pelvic-hip complex, thoracic spine and cervical spine, shoulder girdle and pelvic floor. THE CORE is your body's center of gravity. Many athletes have sufficient EXTREMITY STRENGTH (limbs), but few athletes display sufficient CORE STRENGTH.



A strong and stable core will maximize your EXTREMITY STRENGTH and POWER. A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.

The core muscles are very important for preventing low back pain.

The body's core is so much more than your "six pack" abs! A strong core will maximize your strength and speed. Since the core is your body's center of gravity and all movement begins with the core, it is essential to strengthen and stabilize it. A strong core will allow you to handle heavier loads as your training progresses. You will also lessen your chances of injury.

So, here goes the Top 5 Core Training Tips:

1. Strengthen and stabilize your deep core muscles first. The transversus abdominis, which is the deepest of the abdominal muscles, lies under the obliques and wraps around your spine for protection and stability. Think of the transversus abdominis as "your internal weight belt." It is recruited when you brace (as if getting ready to take a punch in the gut) your torso during an exercise.

Other deep stabilizing core muscles are the multifidus, internal obliques, lumbar transversospinalis, pelvic floor and diaphragm. Exercises such as planks, side planks, bridges, cobras and supermans strengthen the deep core muscles.

2. Strenghten and stabilize the superficial core muscles. Superficial core muscles include your "six pack" (rectus abdominis). It also includes the external obliques, erector spinae and quadratus lumborum. Low back pain usually follows when the quadratus lumborum is not activated. The adductor complex, quadriceps, hamstrings and gluteus maximus also support core movements.

3. Strengthen and stabilize your shoulder girdle. The shoulder girdle supports all core movement. For the shoulder, the important areas are the lumbar spine, cervical spine and the scapulothoracic joint. If these areas are not stable, extra loading and strain is passed on to the shoulder joint.

4. Strengthen and stabilize your hip musculature. The hips, quadriceps and hamstrings are your "power center." You won't be even a good athlete if your "power center" is not strong and stable.

5. Do sport specific training for your core, or core power training. Full speed, sport specific core training should be the last stage of training. It is also the stage most prone to training injuries. This type of training is high-risk, high-reward training. It includes medicine ball exercises, sport specific lunging exercises, jumping exercises and dumbbell exercises.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
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Bridge Exercise Strengthens Lower Back Muscles

Strengthen your lower back muscles with the bridge exercise. Many athletes develop low back problems because too little time is spent strengthening the muscles of the lower back.





1. Start by lying on your back with your knees bent and your hands by your sides.

2. Lift your body off the ground into a straight line and brace your torso (like taking a punch to the gut). Don't let your body sag. Hold for 3-5 seconds and repeat for 12-15 repetitions. Do 2-3 sets.

Other great core exercises that will strengthen your lower back muscles are cobras, stability ball plank, supermans and back extensions.

Don't neglect to strengthen your lower back muscles! You will pay with pain and injuries if you ignore training your lower back!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout and start changing your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Her Fitness Hut
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Rapid Fat Loss and Six Pack Abs