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Archive for category CORE

Strength Training at Your Desk

Apr 18

Posted by rykonas2002 in CONSULTATION, CORE, EXERCISE, FITNESS, HEALTH, HEART, MUSCLES, STRENGTH, Stretching, TRAINING | No Comments

Studies from the CDC have found that muscle-building exercise can also improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health.

Exercise doesn’t only have to mean running at the track or working out at the gym. You can find ways to fit in some much needed activity at work! Sitting still for long periods of time may cause aches and pains and/or long-term musculoskeletal issues.

  • Exercising at your desk may not replace regular workouts, but they can help keep you in shape when you can’t get away from the office. Follow these simple exercises to tone up at your desk: Try getting up and sitting down without using your hands. Read the rest of this entry »

Core Strength

Feb 28

Posted by rykonas2002 in ABS/CORE, CONSULTATION, CORE, EXERCISE, FAT, FITNESS, HEALTH, HEART, MUSCLES, STRENGTH, TRAINING | No Comments

While cardiovascular activity is essential to good health, muscle strength is important too.  The core muscles around your trunk and pelvis help your lower back, hips and abdominal muscles work together to increase balance and stability. Having strong core muscles can reduce lower back pain and make everyday activities easier, including your comfort level while working at your desk.  Read the rest of this entry »

6 Tips for 6-Pack Abs

Feb 7

Posted by rykonas2002 in ABS/CORE, CARBOHYDRATES, CARDIO, CONSULTATION, CORE, EAT THIS NOT THAT, EXERCISE, FAT, FIBER, FITNESS, MUSCLES, NUTRITION, PROTEIN, SUGAR | No Comments

One fitness target is universally understood by all guys: abs.

A ripped core signals good health, a fit body, and sex appeal. But when it comes to sculpting one, we make excuses: genetics, work, a regular Sunday menu of football, wings, and beer.

Truth? Excuses are bull. Arm yourself with these six simple steps—and four exercises—to finally reveal your six-pack, and enjoy a flatter belly for life.

 

  • Sleep More

Here’s a truth you’ll appreciate: One of the best things you can do for your body is spend more time in bed. Harvard researchers who studied more than 68,000 people found that those who slept less than 5 hours a night were 5.4 pounds heavier and more likely to become obese than those who slept more than 7 hours. One reason: Just a single night of inadequate sleep may increase activity in your brain’s reward center, particularly regarding food. To point: A University of Chicago study found that “short sleepers” took in an average of 220 more calories a day than those who logged adequate z’s.

QUICK FIX
Unplug the bedroom TV and try for 8 hours of sleep a night—and never settle for less than 7. Here’s a scary fact for some added inspiration: If you are a habitual short sleeper, your chance of an early death rises by as much as 12 percent, Italian researchers say. Read the rest of this entry »

5 Easy Steps to Reveal More Muscle

Jan 25

Posted by rykonas2002 in CARDIO, CONSULTATION, CORE, EXERCISE, FAT, FIBER, FITNESS, HEALTH, HEART, MUSCLES, STRENGTH | No Comments

You love lifting. You love the plain challenge and the simple rewards—beating your previous best and feeling a great pump afterward. And maybe you hate cardio. Devoting gym time to cardiovascular exercise feels as if you’re burning away hard-earned muscle. But you’re not—you’re revealing it.

If gaining mass is all you focus on, soon no one will be able to distinguish your traps from your deltoids. For a lean and chiseled physique, you need cardio work (relax—no distance running involved). Just follow our 5 easy steps to reveal more muscle. You don’t need much cardio (15 to 20 minutes twice a week max), and most of what you do need should be at a high intensity, as befits a man with a lifter’s mindset. But after a few weeks, you’ll start to notice less fat and greater muscle definition. Consider it the fast track to the body you’ve always wanted—without feeling like a rat on a wheel.

Change the Cycle

You don’t lift the same way all year, so why should the frequency, intensity, and duration of your cardiovascular workouts stay the same? They shouldn’t.

When you’re trying to add muscle, keep your aerobic work to a minimum—say, once or twice a week for about 15 to 20 minutes. This will limit your energy expenditure and allow your body to concentrate on building muscle.

When you’re trying to get lean, increase your cardio training to two to four times a week, to help strip away excess body fat.

At all times, alternate your cardio methods so your workout’s not so boring—treadmill running 1 day, rowing or elliptical training the next, cycling the day after that. Read the rest of this entry »

Enhance Core Training

Jan 22

Posted by rykonas2002 in ABS/CORE, CONSULTATION, CORE, EXERCISE, FITNESS, HEALTH, MUSCLES, STRENGTH, TRAINING | No Comments

Crunches on the floor are effective, but using a stability ball increases the work to your abdominals. Ball crunches let you exercise through a greater range of motion and the instability of the ball is more challenging for the abs to stabilize your body. Read the rest of this entry »