The core issue...

I get asked at least half a dozen times a week, "Dave, what kind of crunches/ situps/ voodoo magic can I do to get the 6-pack I dream of?"

(image: Sloananderson.blogspot.com)

So then I start to talk about situps being a waste of space, risking your back to train a movement that isn't recreated in normal day to day life... I mean, the only crunch type movement I do everyday is getting out of bed. Even then its a fairly vague similarity...

So then it begins...

Them, "So, em, what should I do?"

Me,"Well, first off, you have train your core like its designed to work."

Them,"Huh?"

Me,"Your core is designed to resist extension (rectus abdominus -the 6 pack muscle), lateral flexion (internal and external obliques) and rotation (the whole core, rectus abdominus, obliques and transverse abdominus), so you should be training to resist those types of movements. Oh, and drop that packet of biscuits, start eating better and drop your body fat so you can actually see what, if any, muscle you have."

Them,"So, what kind of crunches should I be doing?"

I can totally understand where they are coming from, I mean, that  used to be my way of training my core. I was always crunching away. Crunches, side crunches, feet elevated situps, weighted situps... the list goes on, because thats the way I was told it was done.

But...

Evidence from Dr Stuart McGill)has shown that repeated spinal flexion, ie situps, crunches etc can have a detrimental effect on your spine, watch this video....

So, if not crunches or situps, then what do you do for that six pack you dream of having? Well, there are 2 parts to your humble quest:
1. Get the muscle, and
2. Show the muscle.

The first part is done with the proper training.

Anti-extension (resisting any extension in your lumbar spine) - Plank, TRX fallouts, ab wheel rollouts.
Anti-Rotation (resisting rotation at your lumbar spine) - Pallof presses (standing and half kneeling)
Anti-Lateral extension (resisting bending to the side at your lumbar spine) - 1 sided farmer carries, 1 arm waiter carries, kettlebell windmills.

Always check proper form with any of these exercises as bad technique will negate any pluses these have! (Im working on my own video clips for all these and more, but it'll take time, in the mean time, check out Nick Tumminello, Mike Robertson and any of the other great coaches out there for demonstrations on youtube!)

So, now you've fixed your core, its strong and you know there is a kick ass set of abs but there is still not even a glimmer of your dreamed of 6 pack...

I heard a great analogy from Leigh Peele (she of Body by Eats, The Fat Loss Troubleshoot and some awesome nutritional info on the Fitcast )

"Imagine your mid section is like a bed, if you have a thick duvet, (fat) covering it, then you can't see any definition. If you strip that duvet away, and replace it with a sheet (thinner fat layer, 8-12%) then definition will show through. If there is no appreciable muscle though, then there can be no 6 pack."

Now that is not exactly word for word, but you get the point. There are 2 factors involved in amazing 6 pack-ery. Muscle mass and low body fat.

Since we've got the muscle part down, lets talk about the fat loss. Generally speaking, guys need to be down around the 10% mark and ladies around 15% before your abs show through, so getting your 6 pack is gonna be a full body transformation.

A clean diet, lower carbs and higher protein is gonna be the answer for most folks. (This is a whole post in itself, so I'm gonna keep this very general. I'll come back with more specific suggestions in another post).

Calories in vs calories out is also hugely important, excess calories, those not burnt through activity, are stored as fat. If you are storing fat, muscle definition, abs or elsewhere, is not happening, so you have to burn more then you consume to ensure a caloric deficit. Caloric deficit, assuming protein:carb:fat ratios are good, and your nutrition is all good (big assumption I know!) means a lower body fat % and you are into a state of abs-a-poppin!

The Linkz 17th October 2011

Here we go once again with the best of the article, blogs and videos I've looked at, learned from and been inspired by over the last couple of weeks!

Its been a little while since I've done one of these, but I've been in desperate need of my time management skills which have totally deserted me! But I'm back on top of most things now, and you'll forgive me right? Right?

Here we go...

Nate Green studies how the meathead has evolved and how to recognise one...

Tony Gentilcore teaches the neutral spine, Parts 1 and 2

Jason Ferruggia has a great training tip, you should definitely listen up.

Bret Contreras with some awesome glute exercises from the men, and the ladies.

Great post from Mike Robertson on taking action.

Something i need to work on, Brian St Pierre on time management, Part 1 and Part 2.

Great training tips from Ben Bruno on T-Nation. 

Chad Waterbury on how to build any muscle group. Curious to try out the Boxer drill...

An incredibly brave article from Nia Shanks on her experiences with disordered eating. Read this.

Followed with her great Beautiful Badass Nutrition and training principles. Definitely read these!

Jen Comas Keck with a review from the Girls Gone Strong weekend. I know guys who dont train this hard, and they wonder why they arent getting anywhere. Everyone should train with this awesomeness!

Alli McKee with an update and more on Girls Gone Strong.

Another member of Girls Gone Strong, Neghar Fonooni on food as fuel.

G.G.S. member Molly Galbraith on dealing with Hashimotos disease

John Romaniello on learning from Arnold

Great post from Mark Crook, client at Jason Ferruggias Renegade gym, I wish more people felt this way about training.

And with that, I'll leave you to read, enjoy, learn and hopefully be inspired....

Stay healthy.

Motivated...

So another week is about to begin...and you have 2 choices.

You can either get sucked into that soul destroying mind fart that signals the end of the weekend, the end of your great weekend away from work and all the day to day drudgery that is about to begin.

Or,

You could use it as the start of something new, something that changes the way you see the world and how it sees you. If you aren't happy at what life is throwing your way, pick it up, throw it back and decide what you want.

It doesn't have to be a grand, sweeping change to every aspect of your world and the parts that piss you off, but change something. Start small, let it snowball. Its addictive!

You dont like your job? Well, what would you like to do? Think about what you really want to do, then take some time to find out what you need to do to get there. Talk to the people doing what you are interested in, how did they get there? What is needed to do what they do?

You want to get fitter, change your shape? Go to the gym, look at the people you want to look like, learn what is needed and go to work! Hire a trainer, even if its to get you started on your way, they know what they are talking about (mostly...) and do what they ask of you.

Want to learn something new? Find out what classes are available, research what books are the best, look for blogs, articles and whatever else is necessary to take the steps towards where you want to be.

The information you need, and the people you will need to talk to, for whatever you want to do is out in the world already. The internet isn't just for porn anymore, everything you need to know can be found, if, you take the time to look and know what you are looking for.

The point I'm trying (fairly uneloquently, I'm a personal trainer after all, not a writer, although it is something I want to improve at!), is that you have the ability to change your world and take control of it. You just need to decide to do it.

So, go and think about what you want, set your goals, then break those big goals into smaller ones. Then break those down into even smaller ones. Then pick one, any one, and get it done.  Feels good right?

Keep on ticking off all those little goals, one at a time, take all the time you need to accomplish them but no more time than you need. That will lead into all sorts of delay tactics to get out of doing what is necessary! Before you know it, you are ticking off the big goals and you have made change happen!


Now, I am not saying its gonna be easy, god knows its isn't (from experience I know it can be tough, it takes you right out of your comfort zone and you have got to be consistent) but it sure as hell is worth it!

So go away, write down those goals, put them somewhere you will see them every single day. Tell your nearest and dearest about them, make them hold you accountable for achieving your goals. And go change your world.

I have every faith in you.

Stay healthy.

Killer heels

High heels, I'm sure we can agree they can look pretty good -

But ladies, you have to ask yourself, are they worth the potential risks to your health?

I’m serious, they are called killer heels for a reason! Well, ok “killer” may be going a little far (unless you topple over and have a nasty fall!) but the risks to your joints, is very much real.

The position your feet are put into when wearing this type of shoe is pretty extreme, and, even if your heel is a relatively modest 2 inches, the stresses put on your joints can be debilitating.

So, lets start at the base and work our way up, looking at how your body must adapt when wearing this type of footwear.

Foot – The foot is placed into a toes down position, (plantar flexion), which increases the pressure on the sole of the foot. This type of increased pressure, as much as 75% at a 3¼ inch heel, can lead to deformities such as hammer toes and bunions. This position also increases the outward turn of the foot, supination, which strains the Achilles tendon as it no longer pulls in its optimal line.

Ankle – In a permanent state of plantar flexion, which limits the ability of the ankle to powerfully push of on each step. The position also may cause a shortening of the Achilles tendon causing an increase in the tension of the Achilles where it attaches on the heel bone.

Lower leg – Shortening of the calf muscle, study shows no decrease in volume but a shortening of the muscle fibres by up 13%, and a corresponding thickening and stiffening of the Achilles tendon to allow the calf muscle to operate “normally.”

Knee – Osteoarthritis of the knee is 2 times as common amongst women than men, there is some evidence that high heels may be the cause. In high heels, the knee is continually in a state of flexion, i.e. always bent, the shin bone is also put into an internally rotated position, the combination of these factors puts a compressive force onto the medial area of the knee, a common site for the development of osteoarthritis.

Hip – The position that wearing high heels would put you in, limits the drive from your feet when walking, therefore other muscle have to compensate. Most of this compensation comes from the  hip flexor, the group of muscle at the upper front portion of the thigh. This in turn leads to chronic overuse and  shortening of the muscles.

Lumbar spine – The spine has a natural curve to it which acts as a shock absorber, taking the stresses of walking and dissipating them to safe your vertebrae. Elevating the heel reduces the lumbar curve because your body leans forward and to compensate and keep your body in alignment flattens the lower back and tilts the head back.

So, ask yourself, is it truly worth it? All the above mentioned potential problems just to give the temporary illusion of an extra 2 or 3 inches in height?

Not really worth it, is it?

*Actual image of a womans feet after a lifetime of high heel wearing...

The Linkz 14th October 2011

Hi all, its Friday, so its Linkz time, the best of the blogs/ articles I've read this week. Share and enjoy!

First off, Bret Contreras shares a free article, and 2 new glute exercises.

Tony Gentilcore follows up with a post on indicator sets.

Nick Tumminello shares his top 5 go to exercises.

Charlotte Ord with an interesting post on Leptin.

Zach Moore on Post activation Potential. P.A.P. to you and me!

Rachel Cosgrove asks "How easy do you give up"? Well? how easy do you give up?

Harold Gibbons shares an awesome recipe for a nutrient packed pumpkin smoothie. Tried it, loved it!

John Berardi has been experimenting with Intermittent Fasting. (I'm still getting through this one, but its an excellent resource so far!)

Eric Oetter guest posts on Eric Cresseys blog on Integrating functional back line. Interesting stuff.

Jim Smith on Livestrong, with a 4 week plan to a stronger body.

Marianne Kane with a great post on how women should be training. Awesome.

Allen Hedrick on T-Nation with some great dumbbell variations on olympic lifts,

Thats your lot! Go read, learn and enjoy.

Stay healthy.

The Linkz - 7th October 2011

Hi all,


Hope all is well out there! I'm back to the new and soon to be much more regular day for the Linkz, after trip down to visit family last week, I'm back on track.

I've got my plan for the remainder of the month, and busy revising the plan for the rest of 2011! Adapt or die, right?

Speaking of which that leads us to our first article...

Tony Gentilcore on adapting to new ideas, and moving forward with your programming.

Harold Gibbons on buns vs guns...

Bret Contreras talks sitting back to safe your spine, listen to the man, he knows what he is talking about!

Nick Tumminello shows you a great single leg complex

Ben Bruno is also a smart dude, as well as freakishly strong. He also knows about back friendly leg training.

Tony G back with a few of his favourite things, needless to say deadlifts get some love!

Short on time? Jeremy Frisch may have the answer.

Charles Gardner has a great shoulder warmup on EliteFTS

I had to re-post this recipe from Jen Comas, love it!

Plus she is wicked strong,

2 looks at a day in the life of the Beautiful Badass, Nia Shanks, Training and Nutrition.

Enjoy, and stay healthy.

The Linkz 2nd October 2011

Hi all,

Its been a great week, we were down near Cambridge visiting my sister and her family. Had an awesome time with my nephew who is almost 2 and becoming a real character!
Anyway, I didn't have a lot of time for reading, but thats not to say I didnt get any done, as it turns out 2 year olds don't tend to sleep late!

First off, Zach Moore has a great post on using mixed grips

Over at Alwyn Cosgroves' site, he looks at diet vs exercise for fat loss.

I really enjoy Bret Contreras posts, super smart and easy to read too, Here is the RKC plank.

Great post from Martin Berkhan on a major problem in so many gyms these days...

A great 3 part (and counting?) series from Tony Gentilcore, Mistakes skinny guys make part 1, part 2 and part 3.

Jason Ferruggia shares some great tips from the Iron Guru himself, Vince Gironda

Some reading suggestions from Nick Grantham.

Interesting article by James Heathers on T-Nation on muscle dysmorphia

Thats your lot for this week, read, learn, enjoy.

Stay healthy.