Tip #6:Stop wearing that weightlifting belt

Photo courtesy of eastside strength and cond.

Wearing a weightlifting belt doesn’t really do you any good unless you plan on participating in a powerlifting meet. Powerlifters use this contraption to stabilize their bodies because  they lift a s**tload of weight. Normal people like us however can do away with this because without it we recruit our stabilizing muscles. This will translate into better coordination and a stronger core long term. So ditch the belt and focus more on your form and properly bracing your core. You’ll thank me later on.

For Advanced Trainees: The Bulgarian Split Squat

I bet most of you here hate training their legs. I wouldn’t be surprised. After all , society is too fixated on judging us with our “vanity” muscles such as our arms and chest. But do you know that you’re holding off too long from your much needed progress by not training your legs? Training legs with exercises such as squats, split squats and deadlifts promote a very strong hormonal response that instantly shocks your body into new growth! Don’t believe me? Why don’t you try this advanced exercise called Bulgarian Split Squat this weekend? Worst thing that could happen is ending up with sore legs…but at least you’ve learned a leg exercise that can really give you a fantastic burn.

Have a great weekend everyone!

Core Training: The Basics

By now, all of you guys must already know what the core is.

If not, scroll back a few articles to find out.

Core training is all about muscle activation. It’s one thing to activate your core while sitting on a chair and it’s another thing to keep it activated when pressing a pair of dumbbells over your head.

Yup. Multi-tasking. Multi-tasking with muscles.

Telling your brain to keep your core braced the whole time you’re doing a squat or a push-up. It’a no walk in the park. Try it.

For women who are reading this, do a push-up (kneeling) with the following things in check:

1. Core activated.
2. Inhale going down the mat/floor.
3. Exhale going up (pushing off the mat/floor) while contracting your chest muscles.

For guys, do a push-up with the following things in check:

1. One straight line — from the heel, hips and shoulders on starting position.
2. Core activated.
3. Inhale going down the mat/floor.
4. Exhale going up (pushing off the mat/floor) while contracting your chest muscles and triceps.

Now try to go for at least 5 repetitions while keeping everything in check.

How did you fare?

If you did well, then congratulations.

For those who struggled, then it’s about time for you to get to know your body more. That is… before moving to more advanced stuff like core training.

But, it doesn’t mean that what you are doing currently is NOT core training.

If your current training program involves doing exercises like squats, planks and deadlifts,  then you’re already doing core training. It probably just wasn’t explained to you clearly. I mean, how else can you maintain your working position without everything in sync?

These basic movements fall under the category of CORE EXERCISES, meaning exercises that recruit one or more large muscle areas (i.e. chest, shoulder, back, hip or thigh) involve two or more primary joints (multi-joint exercise) and receive priority when one is starting out because they are more functional (i.e. mimics real life movements).

Another great thing about these exercises is the fact that they work to integrate the body into a functional whole and core training should be no different.

Mastery of basic core exercises can help develop intermuscular coordination and muscular activation. Once this has been achieved, more advanced core training can be taken up. This can involve the same core exercises but on a more challenging surface like a stability ball or a bosu ball.

Has anyone of you ever done a push-up on a stability ball/swiss ball? Sounds cool right? But before you try it, re-acquaint yourself with your body first. It’s gonna require a lot of balance, coordination, strength, technique and breathing. On top  of that, you need every ounce of muscle to participate.

Complicated? Multi-tasking is never easy.

Strength Training Starter Programs

Ever since I became a personal trainer, friends have been asking me to make them a program. If not friends, acquaintances. Like in a party, once I got get introduced and the host tells them about my background, people would approach me and ask me a dozen questions about either training or general fitness.

Then they ask me for a program.

Here’s the thing. I don’t want to be associated with gym enthusiasts who think they can just give out programs to friends like they’re authorities of fitness. I’m talking about people who are just crazy about working out or has some sort of success story because they lost 20 lbs. or something. Well, I don’t really blame them. But I’ve seen so many cases of people who have busted shoulders, bad knees and whacked backs because of a program that was handed out to them. But that’s life. You learn from your mistakes, right?

So, today I am handing out a program.

Just kidding.

Actually, I wanna recommend a couple of starter programs that are famous because of the people who authored them. Rather than risk injury by following a program done by a friend who has no coaching experience or certification, I’d rather provide a reputable program constructed by legends of the fitness world.

I’m talking about Bill Starr’s 5×5 and Mark Rippetoe’s Starting Strength Program. Bill Starr is probably one of the best strength coaches who has ever lived. His 5×5 program is known around the world to produce amazing results. Especially, if one’s starting right.

Mark Rippetoe, on the other hand, used to be a competitive powerlifter and was coached by Bill Starr himself. His starting strength program is almost similar to the 5×5 except for a technical lift like the power clean.

DON’T DO THIS IF…

• you have a back, shoulder or knee injury;
• you have a heart problem;
• you have a bone deformation (e.g. Scoliosis, Spondylothesis, etc.); or
• you hate reading and miss all the important points.

These programs are very easy to understand because it utilizes compound movements that involve more joints and burn more calories. This can also be made more successful with a sound diet and proper recovery. Again, this is a basic program. It may be too basic for some of you who have tried more complex once with fancy moves, but these programs have produced results for thousands of individuals.

So, give it a shot. No matter how advanced you are, these movements may shock your body into new growth. You may be a success story waiting to happen. Who knows?

You might actually be asked to hand out a program.

The Rollout

The Rollout can be done with either a stability ball or a barbell. I suggest that if you’re starting out, try a stability ball that suits your height. This is an amazing exercise that will truly challenge your core. Just make sure you don’t cheat by using your butt to help bring the ball or the barbell back to your starting position.

Level: Beginner to Advanced

Rollout, posted with vodpod

Bird Dog

Most of the videos I’ve posted so far were done 2 years ago. So before I posted this one about the bird dog, I had to watch it first to make sure that I was giving the proper instructions. The instructions were alright…the way I was explaining it wasn’t. It was almost like somebody held me hostage and wanted me to narrate the instructions with a gun pointed to my head. Anyway, the videos will improve I promise you that. The star…I’m not sure. But you guys will definitely see other people demonstrating various exercises for this website.

Moving forward, posted here is a bird dog exercise which is great for the lower back and core. If you’re unsure of whether you’re doing it properly, have your wife, son or whoever’s around check your form. Good form includes a neutral spine and abdominal bracing.

Bird dog, posted with vodpod

Power Clean

If you want an exercise that can immediately improve your vertical jump, do the Power Clean. This amazing power exercise consists of quickly and forcefully pulling the bar from the floor to your shoulders in one motion. I guarantee every single muscle fiber in your lower body will be worked once you have mastered this move!

Level-Advanced

Power Clean, posted with vodpod

The Squat

My squat form isn’t that great. Its acceptable but not great at all. I’ve always had a stiff back and have to do regular stretches to get better range. Another culprit I believe that’s causing my limited range of motion is my tight Psoas muscle. A good way to increase your range of motion is by following a dynamic stretching routine and adding mobility exercises.

Level: Beginner to Advanced

The Squat, posted with vodpod

Lunge with Press Up

A lunge with a press-up is a terrific exercise that will not just work your upper and lower body , but challenge your balance as well. Try incorporating this into your workout as it’ll save you lots of time having not to do a separate shoulder and leg routine!

Level: Intermediate to Advanced

Lunge with Press Up, posted with vodpod

Squat to Press

The squat to press is a true bang-for-your-buck exercise. Not only does it work your quads and core, but it will also give you the added benefit of working your shoulders. It is also very versatile because you can replace the dumbbells with barbells or even a medicine ball.

Squat to Press, posted with vodpod

Plate Loaded Front Squat

Here’s a video of a plate loaded front squat. Its a pretty good exercise if you’re just starting out and couldn’t squat properly. Instead of using a wedge under your feet, holding a plate in front of you will help counter-balance the weight of your whole body.

Level: Beginner to Advanced

Plate Loaded Front Squat, posted with vodpod