Monthly Archives: July 2011

Nutrition Tips For 6 Pack Abs

As I mentioned in a previous blog post, I’m now in hot pursuit of obtaining the coveted six pack abs! Since the birth of my beautiful daughter (a little less than 3 years ago), followed by my quest to get back into competing in strongman competitions, I ended up getting a little soft around the middle. Over the last several months I’ve started to tighten up my nutrition again, and introduce a slightly different style of training, and I’m certainly getting leaner… but I still have a ways to go. But this time I am determined to get ripped! Chiseled! Shredded! I WILL get a 6 pack! Heck, I’m a fitness expert for crying out loud… I damn well should be in excellent shape!

So I hope you will join me on my journey to uncover the much sought-after “washboard abs” … starting with today’s post!

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Core Strength Exercises

Because all movement originates from the core, it’s important to develop a strong midsection before pushing yourself with other compound exercises and athletic movements.  First of all it’s important to recognize that your “core” is more than just your abs.  It includes all of the muscles in your torso that support the spine and midsection, including:

  • Rectus Abdominis. – The abdominal muscle group referred to as your “six-pack”.
  • Internal and External Obliques. – These run in opposite directions to each other and are on the abdomen and sides.
  • Transverse Abdominis (TVA). – This is the deepest layer of abdominal muscles that wrap around the waist, located underneath the obliques.
  • Multifidus & Erector Spinae. – The lower back muscles that support and rotate the spine.
  • Gluteus Medius, Minimus, & Maximus. – These are the butt muscles or “glutes”.

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My New Training Video Tutorial Series

I’ve just started a series of training tutorials that I’m calling “In Pursuit Of Excellence”. Basically I have a series of challenging fitness and performance goals that I’ve set for myself, and I decided it would not only hold me accountable if I shared them with my readers, but I would also give me the opportunity to show you my progress and produce exercise video tutorials along the way so that others can benefit from my experience.

As explained in the video below, my primary goals include:

  • Getting 6 Pack Abs
  • Increasing my Deadlift to 600 lbs
  • Performing a Single Leg Pistol Squat
  • Performing a Muscle Up

I am also considering trying to do some full range handstand pushups (feet on the wall), as well as attempting Ab Wheel rollouts from a standing position (feet and wheel only touching the ground).  We’ll see .. for me these will be tough goals, but I need a challenge.

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Get Better Results by Bucking these Fitness Trends

1. Buck the trend:
(v.) To differ in opinion to most others. To go against the grain, to be an exception to the rule.

At a time when most people seem eager to jump on the latest “fitness band-wagon”, and new workout fads and complex training systems are popping up by the minute, it can be challenging to sort through it all and find out what really is effective versus what is fluff.  It seems ironic that while the mainstream fitness industry is booming, the number of people who are out of shape and suffering from health issues such as obesity, diabetes, hypertension, heart disease, and stroke, is still on the rise.  With so much access to health-related information, and so many popular fitness options available, one might think that these problems should be disappearing.  Or maybe this information overload is part of the problem.  Does getting in shape really need to be complicated?

There are a growing number of fitness professionals, including myself, who are gravitating back to the basics rather than following the status quo.  There are many popular fitness trends that need to be challenged.  One should be wary of blindly following the newest fitness fads just because “everyone is doing it”, just as one should be cautious about pursuing an exercise routine simply because “it’s been done that way for years so it must be right.”

Let’s take a quick look at some of the current popular fitness industry trends that may need to be re-evaluated:

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