Core exercises with a fitness ball -Abdominal ball raise

Abdominal ball raise

This core exercise is called the abdominal ball raise:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Advanced plank - Core exercises with a fitness ball

Advanced plank

When you're comfortable with the plank, try the advanced plank:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball - PLANK

Plank

Try a plank on the fitness ball:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
• Return to the start position and repeat.

2 Day Intense Fat Loss & Muscle Tone Workout

Workout Summary

Training Level: Intermediate

Main Goal: Fat Loss

Days Per Week: 2

Workout Type: Full Body

Designed By:

M&S Writers (Muscle & Strength)

Description of Workout:

This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.

Fat Loss & Tone Workout - Day 1
Exercise	Sets	Reps
Sandbag Situps	1	50
Oblique Crunches (each side)	1	30
X Lunges holding dumbbells	1	30 each leg
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Preacher Curl (machine or free weight)	1	30
Seated Calf Raises	1	30-50
Jumping Lunges	1	30 each leg
5min Cardio
Exercise	Sets	Reps
Shoulder Press Machine	1	30
Tricep Machine	1	30
Seated Leg Curls	1	30
5min Cardio
Exercise	Sets	Reps
Inner Leg Machine	1	30-50
Assisted Pull Ups	1	30
Lunges	1	30
5min Cardio
Exercise	Sets	Reps
Leg Raises	1	30
Jump Rope	1	1.5mins
Smith Machine Pull Ups	1	30
5min Cardio
Exercise	Sets	Reps
Mountain Climbers	1	30
Push Ups on Smith Machine Barbell	1	30
Outer Leg raises on mat	1	30 each leg
Butt Kicks (weighted)	1	50 each leg

Fat Loss & Tone Workout - Day 2
Exercise	Sets	Reps
Knee Raise	1	30
Rope Tricep Push down	1	20-30
Seated Rows	1	20-30
5min Cardio (Eliptical or Tredmill)
Exercise	Sets	Reps
Outer Leg Machine	1	30
Leg Press	1	20-30
Standing Calf Raises	1	30
5min Cardio
Exercise	Sets	Reps
Static Crunch	1	1.5mins
Seated Ball Dumbbell Shoulder Press	1	20-30
Leg Extensions	1	20-30
5min Cardio
Exercise	Sets	Reps
Muffin Tops	1	30 each side
Lat Pull Down	1	20-30
Ball Chest Flys	1	20-30
5min Cardio
Exercise	Sets	Reps
Rope Upright Rows	1	20-30
Standing on One Foot Hammer Curls	1	10 each foot
Dumbbell Lat Raises	1	20-30
5min Cardio
Exercise	Sets	Reps
Hyper-Extension	1	30
Plank (Hover)	1	To failure
Fireman Butt Kicks	1	50 per leg

Notes For This Workout:

Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.

• Jumping Lunges are done without weight.
• Butt Kicks are done with 10lb ankle weight on each leg.
• Muffin Tops should be completed with 25lb weight min.
• IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.

Questions About This Workout:

This workout was submitted to Muscle and Strength by personal trainer Bryan Baker.

Isometric exercise works muscles and strengthens bone. Increased muscle mass elevates metabolism, which in turn burns fat. Strength training is also called anaerobic exercise, as opposed to aerobic, because increased oxygen production is not required.

Say Hello to Your Core Muscles

Your abs take up a large area of your core. In fact a lot of people think your abs are your core. But... there's a whole other side to it. It's called your back! Here are the main muscles that make up your core.

• Rectus abdominis - This is the main muscle in your ab group. It runs down the centre of your tummy. These are the muscles that eventually turn into a six pack. To work them, try out some of these great exercises.
• Transverse abdominis - This is the deepest of your ab muscles. It needs to be worked to build a solid foundation for your six pack.
• Internal and external obliques - These are the muscles that wrap around your waist. They're really important for any sideways motion. Check out some of our great oblique exercises.
• Erector spinae - These are your main lower back muscles. Keep these strong if you want to avoid lower back pain. Check out the lower back exercises here.

Triceps Stretch (Chest and Arm Stretches)

One of the major benefits of Stretching is that it improves your flexibility. Regular Stretching can help retain your flexibility and a good range of motion when you grow old, not only for exercising but for your daily activities as well. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, all your hard work at the gym will be in vain.

Like the shoulders, the triceps brachii muscles, commonly known as triceps, are also a three-headed muscle complex. The triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

Strengthen your triceps by doing the Triceps Stretch regularly. Learn how to do this exercise in this section:

	STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit and raise your left arm over your head with your elbow bent.
	STEP 2: Place your left hand over your back as if you were reaching down your spine. With your right hand, gently push your left arm back to extend the stretch. This will stretch down the back of the arm. Hold for about 10 seconds and then change sides.

It would be relaxing to get into a really good Stretching session to release all of that accumulated tension our bodies take each day.

INTERMEDIATE BOXING/MMA WORKOUT

Workout Summary:

Training Level:	Intermediate
Main Goal:	Muscle Tone
Days Per Week:	6
Workout Type:	Split
Designed By:	M&S Writers

Description of Workout:

This workout is designed for anyone in Boxing/MMA and any combat sports. It’s a 6 day routine based on two compound weight days and four days intense cardio. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one.

It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine.

Reps Can Be Adjusted To Suit Your Goals:

• Strength = 4-6 reps
• Gaining Muscle = 7-12 reps
• Endurance = 15-20

Workout Schedule:

• Monday: Weight Training
• Tuesday: Cardio/Fighting Practice
• Wednesday: Cardio/Fighting Practice
• Thursday: Weight Training
• Friday: Cardio/Fighting Practice
• Saturday: Cardio/Fighting Practice
• Sunday: Rest Day

Monday & Thursday - Weight Training:

Monday - Legs, Back & Grip Strength
Legs
Exercise	Sets	Reps
Squats	4	15-20
Leg Press	4	15-20
Leg Curls	4	15-20
Calf Raises	5	15-20
Back
Exercise	Sets	Reps
Pull Ups	4	15-20
Lat Pull Down	4	15-20
Seated Row	4	15-20
One Arm Dumbbell Row	4	15-20
Hyperextensions	4	15-20
Grip Strength
Exercise	Sets	Reps
Hand Grips	4	30 (slow reps)

Thursday - Chest, Shoulders & Triceps
Chest
Exercise	Sets	Reps
Bench Press	4	15-20
Incline Dumbbell Press	4	15-20
Shoulders
Exercise	Sets	Reps
Military Press	4	15-20
Dumbbell Press	4	15-20
Upright Rows	4	15-20
Shrugs	4	15-20
Triceps
Exercise	Sets	Reps
Dips	4	15-20
Close Grip Bench Press	4	15-20

Tuesday & Friday - Cardio & Bag/Pad Training:

Fighting Practice 30 mins (using bags or pads)

Example of practice for BOXING:

• 3 mins of Quick Jabs and Strikes
• 1 min rest
• 3 mins of Heavy Strikes
• 1 min rest
• 3 min freestyle combo's

Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday & Saturday - Martial Arts Cardio:

Fighting Practice 45 mins

Example for Martial Artists:

• Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
• 30 second rest
• 3 mins Quick strikes on bag
• 1 min rest
• 3 mins of heavier strikes
• 1 min rest
• 3 mins freestyle combo's

Repeat as many times as possible and push it!

Followed by 100-200M Sprints

Shock Your Muscles With Supersets

By Jeff Bayer
Web Site: AskMen.com's Virtual Trainer Fitness Specialist Every Monday

One of the biggest reasons you reach a plateau in your workout is that you are doing the same thing over and over again. Every time you put a new stress load on your body, your muscles get slightly damaged. Then, during the rest time after your workout, they rebuild and become even stronger, so they will be better equipped to handle that particular stress should it be encountered again.

When you perform the same routine day in and day out, your body gets used to the stress and no longer sees a reason to adapt and grow any stronger. This is when you stop noticing changes in your strength, quickness and size.

To overcome this problem, you need to constantly find new ways to shock your system and send it into a state of repair. A great way to do that is with supersets.

what are supersets?

Supersets are essentially two exercises performed back to back that target opposing muscle groups, namely one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises, whereas you would normally take around 90 seconds rest between sets.

why should you do them?

Supersets are a great technique for plateau busting and for sparking your motivation to keep training. Often, when you force yourself to perform the same workouts over and over, you no longer have the burning desire to make it to every planned workout session. By changing your routine, you will find yourself excited again and actually looking forward to pushing your body past its limits.

Supersets are also a great technique for increasing muscle size, as they boost the release of anabolic hormones like testosterone, which is responsible for muscle growth. In addition, you will reduce the amount of time you spend in the gym, as you will be working two muscle groups within the same set.

Another great benefit for those who train at home or on the road is that you don't need really heavy weights; you can push your muscles to their limits with lighter weights, which means that you can still have a great workout with minimal equipment.

However, supersets aren't the best technique if you are exclusively looking to increase your strength. The reasoning behind this is simple: Since it is a higher-intensity workout, you will not be able to lift as much weight as you would if you were doing regular sets with longer rest periods, translating into a lesser pure strength gain.

incorporating supersets

Since supersets are more demanding than regular workouts, you shouldn't perform them every time you go to the gym, or you will quickly find that you are overtraining.

Also, when performing supersets, it's a good idea to focus only on two opposing muscle groups, while maintaining your normal workout for the rest of your body. This will allow you to hit those particular muscles harder without overstressing all your muscles.

A good approach is to focus on a given muscle group for a period of 2 to 4 weeks before switching to a new group. After you've hit all the muscles you would like to with this technique, take a few weeks off and return to a straight set workout plan for another 2 to 4 weeks. This will allow all your muscles to fully recover from the supersets before you hit them again, working them into your routine as you did when you started.

During the workout itself, perform your 2 exercises back to back with no rest period, and after the whole set is completed, take a 60- to 90-second rest period.

Start off performing 2 to 3 sets of 8 to 10 reps for each exercise, and 2 different exercises for each muscle. As you advance, you can increase your sets to 3 to 4 total, and start performing 3 different exercises per muscle.

sample arm workout

Start with a 5- to 10-minute moderate cardiovascular warmup to get the blood moving to your muscles. Then, using a weight that is slightly lighter than what you would normally use if you were doing straight sets, perform the following supersets, taking about 90 seconds rest between each set.

1. Bicep curls with tricep kickbacks

For the bicep curls, keep your elbows close to your body and curl the weight up toward your shoulders. Remember to keep your body straight; don't use your momentum to raise the weight.

For the tricep kickbacks, bend over and try to keep your back flat. Extend your arms behind you, keeping your elbows close to your sides. Pause for a second at the top of the movement, then return to the starting position.

2. Hammer curls with overhead extensions

Perform the hammer curls just as you would bicep curls, only turn your wrists so that your palms are facing in.

For the overhead extensions, use either a dumbbell or a barbell and raise the weight over your head. After you have stabilized the weight above you, slowly bend at the elbows, and move the dumbbells or barbell behind your head and down toward your back. Make sure to keep your elbows pointed as straight up to the ceiling as possible to prevent stress on your joints. After going as low as you can, raise the weight back up over your head to complete the rep.

As you progress through this workout, try adding another exercise superset to further challenge your muscles.

superset it

As with any exercise, it's most important to ensure that you are maintaining proper form in order to derive the full benefits. Try not to be discouraged if you have to decrease your weight quite a bit from what you normally lift in order to maintain your form; your muscles are fatigued and this is to be expected.

Work at your own pace; although you may not be lifting as much as the guy next to you, once you have both put the weights down, your results will be much more impressive than his.

Resources:
Baechle, T., Earle, R. (1994). Essentials of Strength Training and Conditioning. National Strength and Conditioning Association, p. 431.

Muscle Spasms and Cramps - What Causes Painful Muscle Spasms and Cramps

Research may explain the cause of muscle spasms and cramps

By Elizabeth Quinn, About.com

Updated: June 12, 2009

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

If you've ever had muscle spasms or muscle cramps, you know they can be extremely painful. In some cases, a muscle may spasm so forcefully that it results in a bruise on the skin. Most muscle spasms and cramps are involuntary contractions of a muscle. A serious muscle spasm doesn't release on its own and requires manual stretching to help relax and lengthen the shortened muscle. Spasms and cramps can be mild or extremely painful. While they can happen to any skeletal muscle, they are most common in the legs and feet and muscles that cross two joints (the calf muscle, for example). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:

• Back of lower leg / calf (gastrocnemius).
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Feet, hands, arms, abdomen

• Muscle cramps range in intensity from a slight twitch or tic to severe pain. A cramped muscle can feel rock-hard and last a few seconds to several minutes or longer. It is not uncommon for cramps to ease up and then return several times before they go away entirely.

  What Causes Muscle Cramps

  The exact cause of muscle cramps is still unknown, but the theories most commonly cited include:
• Altered neuromuscular control
• Dehydration
• Electrolyte depletion
• Poor conditioning
• Muscle fatigue
• Doing a new activity

  Other factors that have been associated with muscle cramps include exercising in extreme heat. The belief is that muscle cramps are more common during exercise in the heat because sweat contains fluids as well as electrolyte (salt, potassium, magnesium and calcium). When these nutrients fall to certain levels, the incidence of muscle spasms increases. Because athletes are more likely to get cramps in the preseason, near the end of (or the night after) intense or prolonged exercise, some feel that a lack of conditioning results in cramps.

  Research Supports Altered Neuromuscular Control as the Cause of Cramps

  While all these theories are being studied, researchers are finding more evidence that the "altered neuromuscular control" hypothesis is the principal pathophysiological mechanism the leads to exercise-associated muscle cramping (EAMC). Altered neuromuscular control is often related to muscle fatigue and results in a disruption of muscle coordination and control.

  According to a review of the literature conducted by Martin Schwellnus from the University of Cape Town, the evidence supporting both the "electrolyte depletion" and "dehydration" hypotheses as the cause of muscle cramps is not convincing. He reviewed the available literature supporting these theories and found mostly anecdotal clinical observations and one small case–control study with only 10 subjects. He also found another four clinical prospective that clearly did not support the "electrolyte depletion" and "dehydration" hypotheses as the cause of muscle cramps. In his review, Schwellnus concludes that the "electrolyte depletion" and "dehydration" hypotheses do not offer plausible pathophysiological mechanisms with supporting scientific evidence that could adequately explain the clinical presentation and management of exercise-associated muscle cramping.

  He goes on to write:

  "Scientific evidence for the "altered neuromuscular control" hypothesis is based on evidence from research studies in human models of muscle cramping, epidemiological studies in cramping athletes, and animal experimental data. Whilst it is clear that further evidence to support the "altered neuromuscular control" hypothesis is also required, research data are accumulating that support this as the principal pathophysiological mechanism for the aetiology of exercise-associated muscle cramping (EAMC)."

  Treating Muscle Cramps

  Cramps usually go away on their own without treatment, but these tips appears to help speed the healing process:
  • Stop the activity that caused the cramp.
  • Gently stretch and massage the cramping muscle.
  • Hold the joint in a stretched position until the cramp stops.

  Preventing Muscle Cramps (Good stretches help you out!!)
  

  Until we learn the exact cause of muscle cramps, it will be difficult to say with any confidence how to prevent them. However, these tips are most recommended by experts and athletes alike:
  • Improve fitness and avoid muscle fatigue
  • Stretch regularly after exercise
  • Warm up before exercise
  • Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.
  • Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)
  • Stretch the quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

  Most muscle cramps are not serious. If your muscle cramps are severe, frequent, constant or of concern, see your doctor.

  _Sources:

  _{Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion? M. P. Schwellnus. British Journal of Sports Medicine 2009; 43:401-408.}

Should I Be Sore After Weight Training?

By Marc David

It’s long been a myth that if you didn't get sore from your last workout, then you didn’t work hard enough and you probably didn't improve. But it's just a myth. Soreness is not an indicator of a successful workout.

Muscle soreness that occurs directly after a workout is known as acute muscle soreness. Muscle soreness that appears 12 to 48 hours after exercise is known as delayed onset muscle soreness (DOMS) or post exercise muscle soreness (PEMS).

Acute muscle soreness or inflammation can last up to an hour after exercise and can be caused by a reduction in normal blood flow to the muscle and a build up of metabolic byproducts like hydrogen ions or lactic acid.

The physiological mechanisms that cause DOMS or PEMS are not completely understood but the leading hypotheses are: (1) the Connective Tissue Damage Hypothesis, (2) Skeletal Muscle Damage Hypothesis, and (3) The Spasm Hypothesis.

Connective Tissue Damage Hypothesis.

In a 1997 study, Brown, Child, Day and Donnelly reaffirmed an early study done by Abraham suggesting that DOMS or PEMS is due to a disruption in the connective tissue of the muscle and tendinous attachments.

Skeletal Muscle Damage Hypothesis.

In a 1986 study, Clarkson et al found that serum creatine kinase concentration was elevated with concentric, eccentric and isometric contractions, with greater perceived muscle soreness associated with the eccentric contraction. In a 2000 article entitled “Effects of Plyometric Exercise on Muscle Soreness and Plasma Creatine Kinase Levels and its Comparison with Eccentric and Concentric Exercise” (The Journal of Strength and Conditioning Research: Vol. 14, No. 1, pp. 68–74), the authors found Clarkson’s study not only proved to be true but also concluded that plyometric activities had incurred perceived muscle soreness than concentric contractions.

Spasm Hypothesis.

In a 1980 study, Devries proposed that DOMS or PEMS is due to a restriction in blood supply, generally due to factors in the blood vessels, with resultant damage or dysfunction of tissue called ischemia. As you continued to workout, further ischemia would result in more damage and "soreness." This theory was further proven by work done in 2000 by Barlas, Walsh, Baxter, and Allen.

Sources: ISSA Complete Guide to Fitness: Edition 8.1.5, Unit 15, pp. 415

DOMS or PEMS seems to be a side-effect of muscle tearing and repairing that occurs after a workout. It's an unfortunate side-effect as well because you are very sore and it takes 2 or more days for the soreness to go away. Soreness should not be a goal of training. Many people experience soreness when they do a particular exercise with a moderate to heavy weight and get a good, deep stretch. Not every person experiences muscle soreness. In fact, many do not yet they continue to make fantastic progress.

Forget soreness as an indicator or progress and use the most underutilized piece of equipment in the gym to tell you EXACTLY where you are, where you've been and if you are making forward movement.

What's the piece of equipment?

A training journal!

Your goal should be to improve on your last efforts. Getting a little bit better with each step and each workout. If you track your progress in some type of journal, it’s easy to see if you are improving. It's even more beneficial to track some of your body measurements (fat loss, weight gain, size on arms and legs).

Use your journal to track your progress and your perception of how you feel. When you are done with a workout, you should feel better. Not so fatigued you can’t drive home. And not puking or so nauseous that it's difficult to impossible to eat post-nutrition foods. You want to push yourself and get better but blasting yourself to the point of fatigue and overtraining where you are tired 2 days later or getting so sore it takes 7 days to walk again, is not good training. It will affect your recovery and that ultimately affects your next workout like a domino effect.

Soreness is not an indicator of a good workout. That myth has been around forever. Getting tired is easy. Getting better is not. I’ve never seen any proven scientific results that says soreness is a must in order to get better or stronger or bigger.

Increasing the Power of Your Reverse Punch

http://kirkhamsebooks.com/MartialArts/MartialArtsArticles/IncreasingPowerReversePunch.htm

For the purposes of this article, let us define the reverse punch as a straight punch executed with the back arm on the same side as the rear leg when standing in a front stance. A front stance being a stance which basically has feet approximately shoulder width apart and one foot is in front of the other foot.

Traditionally, the reverse punch is thrown from a fistal position at the inferior aspect of the true ribs, which is located approximated 10 inches above the hip. A stretched muscle is more efficient than a relaxed muscle, therefore, for offensive purposes, this position has some value. However the punch is thrown, the lower body must be involved or the punch will have no power given to it by the muscular structure of just the arm, with the other upper body muscles acting as stabilizers (MV=P, Mass times Velocity = Power) I believe the formula most people are aware is the formula for kinetic energy (energy of motion), that formula being 1/2MV^2=K, Half Mass times Velocity squared = Kinetic Energy)

1. Keep your elbow in close to you side.

Put your arm at your chest with your elbow sticking out to the side. Have a partner hold your arm at your chest as you attempt to extent your arm straight out in front of you. Now bring your elbow into your side and push again. Notice the difference in strength when you are able to utilize both the upper and lower body as opposed to when you just utilize the strength of your triceps muscle.

2. Exhale explosively as you strike.

Hold your breath and throw and punch, then repeat the same punch exhaling hard as you execute it. You will notice a difference in your power. Exhaling also helps to prepare your body for a strike in case a strike gets through your defenses.

3. Stay relaxed

Tighten up all your muscles and throw a punch. Now relax as much as possible, stopping just short of full extension of your elbow to prevent hyperextension. By not incorporating those muscle groups which hinder a movement. We have more striking power with less energy expelled.

4. Snap turn your wrist.

Snapping the wrist, as you begin your punch, will add speed to your strike. By increasing the speed of the strike you increase the energy of the strike which is often times referred to as power. Your wrist should tense near the end of the strike in order to help prevent injury to your wrists.

5. Your hips follow your fist

Traditionally the hips are thrusts forward as you punch with the foot kept flat on the ground for stability. I would like to suggest a change to this. By twisting the hip even to such an extent that you push onto the ball of your back foot to incorporate the calf muscle (I do not remember how to spell gastreas niemious) we involve the glutials (butt muscles) quadriceps (thigh muscles). Keep your back straight as you twist. you will almost feel as though it is arching back in order to keep your center of gravity between your two bases of support (feet). There will be a tendency if you use this method to swing instead of punch straight. Be sure to keep your elbow in line with your wrist as you throw the punch and keep your elbow close to your side.

By incorporating as many joints and muscles into the execution of the strike as possible, with proper gross motor coordination (I find the term body mechanics overused) and breathing, the "power" of the strike is increased.

If you would like to practice this in San Francisco, then contact me.

An Article from Men's Health

Is Exercise a Waste of Time?

By David Zinczenko

Sometimes, when a news report seems to defy logic, it’s because someone hasn’t done their homework. And that’s what’s happened over at Time magazine with its latest cover story, “Why Exercise Won’t Make You Thin.” The article claims that working out is not only useless for weight loss, but can actually lead to weight gain.

This contention hinges mostly on a recent study done at Louisiana State University. Scientists there divided sedentary women into four groups: One group didn’t exercise, and three others performed different amounts of physical activity. All of the groups were told to stick to their typical diet.

The results: The women who exercised the most didn’t lose any more weight than those who didn’t exercise at all over six months. How can this be?

Well, first understand how much exercise these women were doing. The group that exercised the most burned around 1000 calories a week, or about 140 calories a day. The other two exercise groups burned around 700 and 350 calories a week, respectively.

This isn’t a tremendous amount of exercise—you might burn around 140 calories vacuuming your house—so no one would anticipate a tremendous amount of weight loss. Even so, the researchers calculated how many pounds they would expect each woman to lose, and their predictions were spot-on for the two groups that did lesser amounts of exercise. For these ladies, the exercise did indeed work.

(Make the most of your workout, by tapping into the 100 Greatest Fitness Tips of All Time.)

However, the other group of exercisers fell about two-and-a-half pounds short of their predicted weight loss. The Time story states: “Whether because exercise made them hungry or because they wanted to reward themselves (or both), most of the women who exercised ate more than they did before they started the experiment.”

Not so, according to the published data. The writer of the Time story either misread the results, or conveniently skipped over the parts that didn’t support his assertion. The study authors clearly state that the women in all four groups ate fewer calories on average.

(For an easy way to cut your calories—even when you’re in a hurry—discover the 14 Best Fast Food Meals Under 500 Calories.)

To be fair, the calorie-intake numbers probably aren’t accurate. The study’s lead author, Timothy Church, M.D., M.P.H., Ph.D., admits that since this data was attained from a survey—and not measured directly—it’s not very reliable. We really do suspect .

This further muddles the findings. And given that the non-exercisers lost weight, too, one could conclude this study proves that sitting on the couch causes weight loss. But Time magazine isn’t reporting that. At least not this week.

Instead, the Time author tries to support his notion that exercise doesn’t help you lose weight by pointing out that some women gained more than 10 pounds over the six-month study. “What the article fails to report is that other women lost even more weight than we expected,” says Dr. Church.

Bottom line: Our responses to diet and exercise are all highly individualized, explains Dr. Church. Sure, some people might compensate for their exercise by eating more, but according to Dr. Church, this isn’t the fault of exercise. More likely, he says, it’s because people don’t realize how easy it is to consume 1,000 calories at the drive-thru compared to burning just 250 calories on a treadmill. “If your weight is a concern for you, exercise is important. But it doesn’t give you license to eat what you want,” cautions Dr. Church. “You still need to pay close attention to what you’re putting in your mouth.”

Even so-called “healthy” food can have a surprising number of calories. Check out our list of the worst salads in America, including a 2,115-calorie salad from California Pizza Kitchen.

As for exercise making you hungrier, Dr. Church doesn’t think that’s the case. And overall, the research is mixed on the matter. But even if exercise does stoke your appetite, you still have the power of choice. Are you going to reach for an apple—or a big bowl of ice cream?

Dr. Church insists that we have much to learn on this topic, and wants you to know this: “When you look at people who lose weight and keep it off, what you find is that almost 100 percent of them not only watch what they eat, but are also regular exercisers.”

Want even more reasons why Time is wrong about exercise? Keep reading.

• Exercise can protect your muscle. A Penn State University study found that people who lifted weights along with a program of diet and aerobic exercise had the same weight loss as those who only dieted (or who dieted and performed aerobic exercise). The difference? The lifters lost 5 pounds more fat because almost none of their weight loss came from muscle. Read: Resistance training didn’t improve weight loss, but it did improve fat loss. And isn’t that what really matters?

Want to lose more fat? Click here to instantly download more than a dozen fitness plans that you can take with you anywhere.

• Exercise may help you stick to your diet. University of Pittsburgh researchers studied 169 dieters for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories per day. The reverse was also true—sneaking snacks sabotaged their workouts. “One healthy behavior without the other will not work—you need to diet and exercise to maintain long-term weight loss,” says lead study author John Jakicic, Ph.D. That’s because both actions can act as a reminder to stay on track.

• Exercise may target belly fat. While weight loss was similar among all four groups in the LSU study, only the groups that exercised saw their waist size decrease. The Time story downplays this finding, but isn’t it relevant? Think about it: This study actually shows that even a small amount of low-intensity exercise—performed in, say, just three 24-minute sessions a week—could help your jeans fit better. In other words, it makes you thinner. Doesn’t sound like a waste of time to me.

http://mhtoday.menshealth.com/2009/08/is-exercise-a-waste-of-time.html

T-Pulls with Resistance Band

T-Pulls with Resistance Band

T-pulls are a great way to target the muscles of the upper back, including the rhomboids and the trapezius muscles, as well as the rear delts. The band adds challenge to this move by creating tension throughout each phase of the exercise. The key to this move is to keep the shoulders down and away from the ears as you focus on squeezing the shoulder blades together. You also want to sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with an underhand grip, so the palms face up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades to open the arms out to the sides, keeping the shoulders away from the ears and concentrating on the upper back and rear shoulders.
5. Bring the arms to torso level and return to start, repeating for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.
8. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_5.htm

Rear Fly

The reverse fly is a great way to target the 'posture' muscles of the upper back, including the rhomboids, the trapezius muscles and even the rear shoulders. Because you're bent over, you'll likely need lighter weights than for other back exercises. Keep in mind that the range of motion on this is small as well - you only want to lift to shoulder level rather than straining to pull the elbows up behind the torso.

1. Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees.
2. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
4. Keep the elbows slightly bent and only lift to shoulders.
5. Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
6. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_3.htm

Article from Men's Health

Q: Is it better to vary reps, or to change exercises?

Aaron, Chevy Chase, MD
Muscle Guy answers from Men's Health

I prefer both. Too much of the same exercises can lead to harmful muscle imbalances, so change exercises every 4 weeks. And although lots of guys perform 10-rep sets, other techniques can quicken muscle growth. For example, alter the number of reps with each workout. An Arizona State study followed men as they used different repetition ranges in each of three training sessions a week for 12 weeks (5 reps on Monday, 15 on Wednesday, and 10 on Friday, for example), and found that their strength increased more than twice as much as that of men who varied reps only on a monthly basis.

Lateral Dumbbell Raise

Prime Movers/Muscles worked: Medial Deltoids, Trapezius

Beginning Position:

( can be standing or seated )

* Grasp dumbbells with palms at sides and facing in
* Bend elbows slightly

Upward Movement Phase:

* Keeping your elbows bent at the same angle, slowly begin to raise the dumbbells to the side
* Stop the dumbbells as they reach shoulder level (palms should be facing the floor)

Downward Movement Phase:

* Slowly lower the dumbbells to the start position

More Abs to Practice

Let us know if you try any of them.  We want to know what is good, bad, helpful or boring.

Double-leg abdominal press

When you're comfortable with the single-leg abdominal press, try the double-leg abdominal press:

• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your legs off the floor one at a time so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (B).
• Push your hands against your knees while using your abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
• Return to the start position and repeat.

Double-leg abdominal press variations

To work your core muscles more completely, try variations of the double-leg abdominal press:

• Opposite hands on opposite knees. Place each hand on the opposite knee, toward the inside of the knee (A). Your arms will cross over each other. Push your hands against your knees while pulling your knees toward your hands. Hold for three deep breaths. Repeat.
• Hands on outside of knees. Place your hands along the sides of your knees (B). Use your hands to push your knees inward. At the same time, create resistance by pushing your knees away from the center. Hold for three deep breaths. Repeat.
• 
  

Segmental rotation

Segmental rotation is another way to exercise your core muscles:

• Lie on your back with your knees bent and your back in a neutral position. Tighten your abdominal muscles.
• Keeping your shoulders on the floor, let your knees fall slowly to the left (A). Go only as far as is comfortable. You should feel a stretch, but no pain. Hold for three deep breaths.
• Return to the start position. Repeat the exercise to the right (B).
• 
  

Quadruped

This core exercise is called the quadruped:

• Start on your hands and knees. Place your hands directly below your shoulders, and align your head and neck with your back (A). Tighten your abdominal muscles.
• Raise your right arm off the floor and reach ahead (B). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor (C). Tighten your trunk muscles for balance. Hold for three deep breaths. Lower your right leg and repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time (D). Repeat with your right arm and left leg.

Modified plank

This core exercise is called the modified plank:

• Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
• Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths.
• Return to the start position and repeat.

Modified plank variations

Try these variations on the modified plank:

• Lie on your stomach. Raise yourself up so that you're resting on your forearms and your knees. Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles.
• Raise your right arm off the floor (A). Hold for three deep breaths. Repeat with your left arm.
• Raise your right leg off the floor (B). Hold for three deep breaths. Repeat with your left leg.
• For added challenge, raise your left arm and your right leg at the same time. Repeat with your right arm and left leg.

Side plank

The side plank challenges your stability and works the muscles along the side of your body:

• Lie on your left side, raising yourself onto your left forearm (A). Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
• Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
• For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling (B). Hold for three deep breaths. Repeat on your right side.

Superman

This core exercise, called the superman, can help you strengthen your lower back:

• Lie on your stomach with a rolled towel or a small pillow under your hips to support your back. You might also use a folded towel to support your head. Tighten your abdominal muscles.
• Raise your right arm off the floor (A). Hold for three deep breaths. Lower your right arm and repeat with your left arm.
• Raise your right leg off the floor (B). Hold for three deep breaths. Lower your right leg and repeat with your left leg.
• 
  

Source:  http://www.mayoclinic.com/health/core-strength/SM00047&slide=6

Abs to Try

Here are 6 ab routines you can try at home.

Core exercises build abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. Why bother with core exercises? Strong core muscles make it easier to do most physical activities.

You can do core exercises on a carpeted floor or mat. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough.

Repeat each of the following core exercises five times. Gradually build up to 10 to 15 repetitions as your strength improves.

Abdominal crunch

Abdominal crunches are a classic core exercise:

• Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles.
• Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
• Return to the start position and repeat.

Bridge

To work various core muscles in combination, try a bridge:

• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your hips off the floor until your hips are aligned with your knees and shoulders (B). Hold for three deep breaths.
• Return to the start position and repeat.
• 
  

Single-leg abdominal press

The single-leg abdominal press is another popular core exercise:

• Lie on your back with your knees bent (A). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
• Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (B).
• Push your hand against your knee while using your abdominal muscles to pull your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
• Return to the start position and repeat using your left hand and left knee.
• 
  

Single-leg abdominal press variations

To work your core muscles more completely, try variations of the single-leg abdominal press:

• Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your hand (A). You'll be pushing and pulling across the center of your body. Hold for three deep breaths. Repeat using your other hand and leg.
• Hand on outside of knee. Place your left hand along the side of your left knee (B). Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Hold for three deep breaths. Repeat using your other hand and leg.

found at http://www.mayoclinic.com/health/core-strength/SM00047&slide=1