Tag training

Abs Are Made In The Kitchen, Not The Gym

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AbQueenPeople ask me all the time how they can get their abs to look as defined as mine, assuming that I will give them an abdominal exercise regimen which will deliver guaranteed abs of steel. Instead, I tell them that what they eat is the key to whether their midsections look like washboards or more like barrels. While it is true that some abdominal muscle development is necessary for that chiseled look, I will never advocate ridiculous amounts of abdominal crunches, especially for the average person, nor will I overlook the importance of diet.

I admit that I am a bit of a genetic freak in the abdominal department, and have even forgone training my abs for many months at a time in an effort to get those crosscuts to flatten out a bit. It is also a rare thing for me to blast my abs with an extensive routine. But I also know that if I eat a lot of bad foods over the span of several days, my abs will go into hiding and all those deep cross cuts will disappear. So when I say that diet is key, and that abs are made in the kitchen, I know first hand that this is the truth.

What are the foods one must avoid in order to maintain good abdominal definition? Here is a list of some of the worst offenders:

SUGAR and all sugary foods
Saturated fat in general
Cheese
Processed meats
Any foods with a high salt content
Breads and wraps made with white enriched flour
Alcohol

I can guarantee that if you are eating these foods regularly, you will never see chiseled abs pop to the surface, no matter how many abdominal crunches you do. If you stick to clean foods, you will have a much better chance of coaxing that abdominal definition to come out. Stick to lean meats, fresh vegetables, whole grains, healthy fats such as olive oil and avocado, and make sure to drink plenty of water.

Stuck in A Workout Rut? Try Pyramid Training

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If you have hit a training plateau or are just bored with your current training regimen, you might want to mix it up by incorporating pyramid training into your routine. Pyramid training is an extremely effective way of increasing strength and muscle mass and is easy to incorporate. There are different types of pyramid training designs which exist, but the ascending type is the best for individuals who are relatively new to weight training, as it provides a warm-up for the body before the weight used increases.

Types of Pyramid Training:

ASCENDING: You will start out with a light weight and perform 12 to 20 repetitions in the first set, then increase the weight used while decreasing the number of repetitions in subsequent sets.

1st set – 15 to 20 repetitions with a light weight
2nd set – 12 to 15 repetitions with a light to moderate weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 8 to 10 repetitions with a moderate to heavy weight
5th set – 6 to 8 repetitions with a heavy weight

DESCENDING: You will start out with a heavy weight and perform 6 to 8 repetitions in the first set, then decrease the weight used while increasing the number of repetitions in subsequent sets.

1st set – 6 to 8 repetitions with a heavy weight
2nd set – 8 to 10 repetitions with a moderate to heavy weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 12 to 15 repetitions with a light to moderate weight
5th set – 15 to 20 repetitions with a light weight

DOUBLE PYRAMID: You will start out with a heavy weight and perform 12 to 20 repetitions in the first set, then increase the weight used while decreasing the number of repetitions in subsequent sets. On your fifth set, you will decrease the weight used while increasing the rep range. When you are on the descending portion of this pyramid, you will not be able to perform as many repetitions due to the muscle fibers being closer to failure.

1st set – 15 to 20 repetitions with a light weight
2nd set – 12 to 15 repetitions with a light to moderate weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 8 to 10 repetitions with a moderate to heavy weight
5th set – 10 to 12 repetitions with a moderate weight
6th set – 12 repetitions with a light to moderate weight
7th set – 15 repetitions with a light weight

Foam Rollers

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foam-roller-blackIf you have not used a foam roller to massage tight muscles before, you might want to explore their ability to release muscle tension. When you use a foam roller, your body weight provides the pressure which releases tension in tight muscles on the back, legs and other body regions. These clever rollers can also be used during exercise to increase balance. There is a wide selection of firmness, size, and shape available in foam rollers today, each designed for different tasks or body regions.

If you are primarily interested in using a foam roller for releasing tension knots in your muscles, you probably should opt for a greater degree of firmness. Foam rollers are usually color coded according to firmness, with the following designations:

WHITE – The softest
BLUE or GREEN – Moderate density
BLACK – The firmest

If you are truly new to foam rolling, you might want to start with a white one, then switch up to a greater degree of firmness later. However, if you are like me and need a good amount of pressure to release muscle tension, the other colors will confer greater firmness and also will be more sturdy and durable. You should also select a firmer roller if you plan to use it often, and if you plan to lie on it frequently during exercise.

As for shape, you may choose a half-dome roller so that the roller will not roll out from under you, or you may choose a full-dome roller if you really want to manipulate tense tissues by rolling on it while using the weight of your body. If you plan to take a roller with you to the gym, pilates or yoga classes, you can purchase a roller which is shorter in length, perhaps 12 or 24 inches as opposed to the full 36 inch length which is most commonly seen.

What To Wear To The Gym

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Dcore attireThis topic was suggested to me by a figure competitor by the name of Kelsey Wilson. I am still amused by people who go to the gym in the rattiest, baggiest, most unflattering attire. I hate to say it, but with the rare exception, these individuals do not possess enviable physiques either. Regardless of whether you are dressing for the gym, work, a job interview, or a meeting, if you present yourself in a frumpy manner, chances are your demeanor and energy will echo the way you dress.

There is a good reason why the TLC show “What Not To Wear” is so popular. When the outer shell is revamped, a person’s perspective shifts, often dramatically. The same is true with gym attire. I am by no means saying that you should sacrifice function and comfort for the sake of fashion, but I feel strongly about wearing fitness apparel that enhances your body and makes you feel confident. I have had some gym apparel which was cute but horrible to work out in due to a poor cut or impractical fabric, so I am pretty picky now about what I wear for my workouts.

My usual outfit for training, whether it is an upper body or lower body split, is booty shorts (I love one style of bike short that was made by New Balance which is now discontinued) paired with a sturdy sports bra and a message tank over the bra. The reason why I wear the tank is so that I can wear a weight belt without worrying about chafing my skin, and also to absorb the sweat that invariably pours off me when I train. It is important for me to see the conditioning in my arms and legs, so I try not to cover up those areas at all while training. The shorts I wear are snug and in a nylon/spandex material, while the sport bras and message tanks are in cotton. One exception I have made with regard to materials in the tops I wear is with Dcore, which has top notch apparel in synthetic fabrics which breathe and move beautifully well during workouts.

Dcore is by far the most fashion-forward and functional brand of men’s and women’s fitness apparel around. I say this without any bias since I am not one of their team athletes. I love their stuff so much that I often find myself wearing their clothing when I am NOT in the gym, and that is saying a lot. Check them out at http://dcore.com/

One More Rep is another great company which makes great tanks and t-shirts for men and women. You can find them at http://onemorerep.com/

Lastly, my favorite message tanks can be found here: http://www.cafepress.com/leanladies
There is a massive selection of great messages which men and women can get on tanks, t-shirts, sweatshirts, water bottles, phone cases, etc. If you want to throw some attitude out there at the gym, you definitely need to check this site out!