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Monday, February 4, 2013

This one is for your abs



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US Sports Strength and Conditioning News4 February, 2013
Success in Fitness Starts with Renewing Your Mind
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This week's feature exercise: Supine Calf Raise and Are You Ready For MFT28?


#998   Supine Calf Raise
Calves (machine)
Exercise Description:
Supine Calf Raise
Classification:
Calves (machine)
Instructions:
1. Start by lying in an angled leg press machine and place the balls of your feet on the foot plate.
2. Extend your legs and relese the safety stops.
3. Keeping your legs semi-straight bringing your toes back towards your knees so that your toes are below your heels.
4. Push with the balls of your feet and extend your toes past your heels.
5. Return to the starting position and repeat.
From our Friends @ Bodybuilding.com. Are you ready for MFT28?

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Your Plan for Sculpted Abs
You're tired of the beer belly.

You want your love handles gone.

You dream of what it would be like to have a six pack.

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done!

But it's going to take some work.

If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. To burn off this extra layer of fat, you'll need to increase the intensity and consistency of your workouts and cut the junk out of your diet.

Get 30 to 60 minutes of challenging exercise five days each week. Call or email me to make your workouts more effective.

In addition to your regular workouts, include an ab workout every other day. What should your ab-centric workout look like?

Check out the exercises below to find what you should add to your ab routine. Choose four to eight of the following exercises and perform 15 to 20 reps of each.

The Bicycle
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.

The Crunch
A classic exercise known for effectively toning abs, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat.

Reverse Crunch
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.

Trunk Rotation
To do a trunk rotation, you'll need a dumbbell or medicine ball. While sitting on the floor, hold the weight near your body, lean back slightly, and bend your knees so your heels touch the floor. Twist your body to the right, hold for a second, twist to the left, and then repeat, twisting to the right next.

Front Plank
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.

Bird Dog
Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it's parallel to the floor. At the same time, lift your right arm up in front of your until it's parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.

Want flat abs faster? Call or email me today and I'll get you on the fast track.

icon
5 Steps to Sculpted Abs
  1. Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.
  2. Cut Your Carbs. Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.
  3. Exercise Your Abs. Perform the above ab exercises every other day.
  4. No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.
  5. Make Exercise Count. To make sure your exercise routine is effective, call or email me today.
Roasted Chicken and Veggies Dinner
Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week. Servings: 5

Here's what you need...
  • 3 bulbs garlic
  • 1/4 cup olive oil
  • salt and pepper
  • 4 Tablespoons coconut oil, gently melted
  • 1 Tablespoon each minced, fresh rosemary, oregano, tarragon
  • 1 teaspoon minced garlic
  • zest and juice from one lemon
  • 4 large organic carrots, cut into 1 inch pieces
  • 3 organic zucchini, cut into 1 inch half-moons
  • 1 cup pearl onions, ends trimmed
  • 1 cup Brussels sprouts, halved
  • 1 hormone-free, organic chicken
  • 2 cups chicken broth
  • 1 Tablespoon coconut flour
  1. Preheat the oven to 400 degrees F.
  2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
  3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
  4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
  5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
  6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
  7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
  8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.
  9. To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.
Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

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US Sports Strength and Conditioning Partners
Nathan Lewis
US Sports Strength and Conditioning
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Alexandria, VA 22304
571-501-5306
US Sports Strength and Conditioning
 

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