Category: Fitness

The Skinny on Skinny Up Weight Loss Drops

Have you seen this product and considered buying it in order to lose that stubborn weight that just will not go away no matter how hard you have tried in the past?

If you did buy this bogus product, did you feel a little less intelligent once you figured out that you had been scammed? I sure hope so, because these types of products

DO NOT WORK!

There are no shortcuts or easy paths to take in losing weight and then maintaining the loss for the rest of your life!

From the Skinny Up website:

During the Skinny Up!® protocol, there are 3 phases. Each phase has a specific eating plan. When you purchase your Skinny Up!® package, it will arrive with a detailed Skinny Up!® protocol guide booklet, leading you through the entire protocol with all the details you need in order to be successful. You will find that the protocol isn’t tricky, but your success will directly correspond to you how closely you comply with the information.

Always pay close attention to the details!

During the Reduce Phase, you will be following a restrictive eating plan. This plan is restrictive both in the specific foods you eat, and also in their preparation. Because of this, it will be challenging to get the correctly “clean-prepared” foods in restaurant situations or at big celebratory feasts.  If you have lots of big parties coming up, you might want to consider starting the Skinny Up!® protocol once those are complete.

There is never a need to pay big money in order to follow a restrictive eating plan. In fact, a restrictive eating plan is really not that necessary in order to lose weight. You can simply follow our plan here at David’s Way to Health and Fitness for totally free.  With the exception of cutting out added sugars and processed foods, my plan allows you to eat an abundance of foods.

Beginning their protocol:

Loading Phase: Days 1 & 2 of every new protocol.

Utilizes two products: Skinny Up!® Reduce and Skinny Up!® Yeast Redux. 

  • Fat-loading foods are enjoyed. These, combined with Skinny Up!® Reduce and Skinny Up!® Yeast Redux, will quickly transition your body into a state of ketosis.

NO, YOU WILL NOT ENTER KETOSIS WHILE EATING CARBS AND DRINKING ALCOHOL!

  • Alcohol is allowed during the Loading Phase.

PLEASE, I KNOW YOU ARE NOT THIS GULLIBLE!

  • This Phase is crucial to help you easily transition the source of fat you are consuming as you move from this phase into the Reduce Phase.

While there is nothing inherently bad about the ingredients listed in the products they are going to have you use, there is nothing special about them that will get your weight down and then keep it off. You are getting a few vitamins, including B vitamins which will give you a little energy, amino acids and a few minerals and micronutrients in small quantities.

Reduce Phase: Duration varies, depending on the package you purchased.  Will be either 10 days, 21 days, or 38 days.

Utilizes two products:  Skinny Up!® Reduce and Skinny Up!® Yeast Redux.

  • Incorporates intermittent fasting and specific, clean eating.  No sugars, sugar substitutes, or starches allowed.
  • This is how you lose the weight. Their product has nothing to do with it!

  • You’ll enjoy two meals per day.  Each meal will have four categories:  protein source, vegetable, fruit and carb.  The list of allowed foods to choose from for each category is made up of commonly used foods you’ll find at every grocery store.  For optimal results, it is essential that you don’t stray from the lists.  These food lists and portions are detailed in your Skinny Up!® protocol guide.
  • No alcohol is allowed during the Reduce Phase.
  • Life-changing Weight Loss and Detox will happen during this phase.

Intermittent fasting, eating clean foods that contain no sugar or starches and not consuming alcohol. That is all you need to do in order to lose weight in a healthy manner. You do not need their expensive, overpriced products!

Retrain Phase: Duration is 21 days.

Utilizes one product:  Skinny Up!® Maintain. 

  • No starches or sugars allowed yet, however! A plethora of Food Joy is opened back up to you!!
  • Nuts and Dairy brought back into daily eating.
  • All Veggies allowed, except starchy, All Fruits and All Meats
  • Occasional glass of white wine is ok during Retrain Phase.

Your hypothalamus is the little piece of your brain that controls what your set weight is, your normal metabolic rate, and your hunger level. It is being calibrated to recognize your end-of-diet weight as your new set-weight. The intention of the Retrain Phase is not weight loss, though most people will lose another pound or two during this phase.

In addition, many folks experience a continued drop in size as the body continues to reshape and resize, adjusting to the dramatic weight loss that just occurred. The body is watching you to see if you are directing it to stay at this weight. This phase is not one to ignore, if you’d like to not have to lose the weight again.

If you have bought into their sleazy sales hype, I guarantee you are going to regain your lost weight, The question is, are you going to be dumb enough to fall for this again?

*individual results may vary **results not guaranteed

You have to read the small print at the bottom of their web page. Results not guaranteed!

The Skinny Up!® Product Line

At Skinny Up!® we want to assist you by providing the most natural weight loss supplements available on the market. No more chemicals, no more drugs. Originally sold only through licensed health care providers, and now available to you without a prescription!

The bottom line is, losing weight and then maintaining that loss for life takes a commitment to good nutrition and exercise. There are no other methods that are going to work for any type of duration in which you can simply buy a product without a prescription. Please, do not let me think you are that gullible to buy into this garbage. Skinny Up is essentially going to sell you some vitamins, minerals and amino acids that will do little for you other than maybe provide a placebo effect while it appears they are temporarily putting you on a Keto diet. Once you fall off of this program, you can bet the farm that you will once again put your weight back on, and maybe even more so than you lost in the first place.

Save your hard earned money and follow us here at David’s Way to Health and Fitness. We will never charge you a single dime, and we are always open. Subscribe today and our new articles will appear in your email as we publish them.

Again, we are entirely free of charge, you have nothing to lose but your weight!

 

 

Core Strength Development for Newbies

Having weak abdominal muscles can be a cause for many problems with your body. Your core can get weak as a result of a variety of reasons including lack of use, pregnancy,  and exercising with poor form. If you want to strengthen your core, know that is is important to work your way up slowly and methodically. Do not just go off by doing as many sit ups and crunches as you can do in the beginning as these exercises are not sufficient in and of themselves. What you need to concentrate on instead is a multitude of exercises that work your entire core, not just your abdominal muscles. It is important to keep the agonist and antagonist muscles balanced: ab strengthening exercises should ideally be accompanied by exercises that work on strengthening the lower back muscles.

It is not rocket science to figure out that weak core muscles can affect more than your appearance being as they also impact your stability and balance. Weak core muscles leave you more prone to back pain or injury, and can have a deleterious effect on your capability to get a good night’s sleep. If you have allowed your core to become weak while also allowing your belly to bulge out past your belt, you have set yourself up for a painfully miserable existence.

Our bodies are wonderful creations that too many seem to not appreciate. We are made of a diverse set of muscles, tendons, bones and joints all interconnected to create an efficient machine. The body’s core, which includes the abdominal muscles, chest, lower back, hips and pelvis, is the center for most of our movements. Therefore, the effectiveness of nearly every muscle group in our body traces back to the core. When our core muscles are not as strong as they need to be, the body gets weak and begins to break down. As a result of allowing our core to become weak,  our entire being suffers because the other areas are not getting the much needed support they need. When other areas of your body try to compensate for weakness and imbalances, the result will always end in pain for you.

When your core is weak, your posture will suffer. Your shoulders will begin to slump and you will eventually lack the ability to stand or sit up straight. The longer you allow this to continue, the more miserable your life will become.

A weak core is going to result in you having back pain too. Back pain can be a direct result of a lack of strength in the opposing abdominal muscles. Because those muscles aren’t providing as much support as they should, the back overworks itself when it comes to lifting, running and other exercise.

When you have difficulties in picking up heavy objects, your core is likely at fault. Those midsection muscles fuel the strength of your limbs. pain that comes from strenuous activity can often be traced back to the core. Problems with core strength can even make you experience shortness of breath. However, you do have the power within you to change all of this, if only you make the personal choice to commit to doing so.

Core Strengthening for the Newbie and the Overweight:

To build abdominal strength, perform two to three sets of 10 repetitions of each exercise. This should be done two to three times per week. None of the exercises should cause pain. Consult a doctor with any questions or concerns prior to beginning an exercise regimen, particularly if you have other health conditions which affect your ability to workout.

Pelvic Tilt/Glute Bridge

Pelvic Tilt

Glute Bridge

The pelvic tilt can be progressed into a glute bridge once you master the technique.

HOW TO DO IT: Begin this exercise by lying on your back with your knees bent. Rock your pelvis backward and flatten your back against the ground by tightening your abdominal muscles. You can advance this by doing a glute bridge, squeezing your buttocks together and lifting your hips up off the ground.

Do not hold your breath while performing and keep your neck and shoulders relaxed. Hold this position for five to 10 seconds and then release the tilt.

Standing Side Bend

Use small dumbbells or household items, such as canned food or water bottles, to add weight to this exercise.

HOW TO DO IT: Stand with your arms hanging at your side and with a weight in each hand. Slowly slide one hand down the side of your leg until it reaches your knee. Do not allow your body to rotate as you side bend.

Your shoulders and chest should remain facing forward at all times. Slowly slide the arm back up the leg until you are standing erect again. After completing a full set, repeat on the other side.

 Quadruped Lift

Place a folded towel under your knees if you find the quadruped position uncomfortable.

HOW TO DO IT: Begin the quadruped lift on your hands and knees. Engage your abdominal muscles and flatten your low back like a tabletop.

Without tilting the low back or pelvis, reach one arm out in front of you and hold it in the air for five to 10 seconds while simultaneously raising the opposite leg out straight. Return to the original position and repeat the exercise by lifting your other arm in the air one at a time.

Modified Side Plank

Perform this exercise with your legs straight once the modified version becomes too easy.

HOW TO DO IT: Lie on your side with your knees bent and your legs stacked on top of each other. Rest your forearm on the ground and bring your elbow directly under your shoulder. Slowly lift your hips in the air without tensing your neck or shoulder.

Hold for five to 10 seconds and then lower your hips to the ground. After completing a set, repeat the exercise on the other side.

Chair Crunch

HOW TO DO IT: Lie on your back on the floor with your legs resting on a chair so that your hips and knees are bent at 90-degree angles. Cross your arms over your chest, or place your hands behind your head and slowly lift your head and upper body off the ground.

When the bottom of your shoulder blades clears the floor, hold this position for 1 to 2 seconds and then slowly return to the starting position.

Fit at 64

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I have been lifting heavy weights for 2 and 1/2 years now and I have worked incredibly hard to build as much muscle as possible. As you can see, my progress has not made me look like a man. During this time of intense work, I have been bombarded with comments about “bulking up”, as if it’s something that would sneak up on me when I least expected. I couldn’t have worked any harder to build muscle unless I quit my job. My workouts are intense and long in duration and I am continually increasing them to make progress. Trust me. Women don’t get to “looking like a man” easily or by accident. When we lift heavy it requires a total commitment of time, energy and resources. Muscles are not going to sneak up on us in our sleep. I should be so lucky.

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Just yesterday I was asked, “How can I lose weight QUICK?!?” I replied, “That’s the worst thing that you can do, for a lot of reasons.” When I first began David’s Way, I was at the goal weight that was required for me to attend weekly meetings free with the weight loss company where I worked. I was traveling a lot and was skipping workouts and losing muscle. When I began heavy lifting, I was weak. I asked David how long “It” would take and he answered me “The rest of your life.” No truer words have ever been spoken. Fitness does not creep up on you in your sleep. Although, I would have much preferred to get ripped fast, it’s just not possible. You may find a way to make the scale drop quickly but you won’t drop fat and build muscle quickly. If you make the scale drop too quickly, you will lose muscle mass and that’s the worst thing that you can do. You need as much muscle as you can build naturally for strength and mobility. I promise you, you won’t look like a man unless you do some deliberate, crazy stuff intentionally to do just that. I am a natural athlete so since I am female, I will never look masculine. The only women who get that look are using substances that I will not use and do not condone and even then, it’s deliberate, hard work. They don’t just wake up like that.

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While I love lifting weights, it’s not for everyone. Unless you truly love it, don’t bother. It’s dangerous and isolating. Most people don’t want to associate with a lifter unless they lift, so it has to be your priority. If you are a social butterfly, always wanting to flit from one friend to another, it’s probably not for you. To progress, you must be completely dedicated in your nutrition and your workouts and get as much rest as possible in between. There is no time for bar hopping and eating in restaurants every day. You rough up your muscles when you’re lifting and repair them in your sleep. Heavy lifting is truly a lifestyle. You must work out with ambition and intention. Please don’t worry about some 5 pound dumbbells making you look like a boy. If you use them religiously, you may get some “toned arms” and that’s about all. Any resistance training at all will increase your muscle mass and metabolism so any at all is good as long as your doctor approves.

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Whatever exercise that you choose to do, keep a written record of your workouts and your progress. Make progress pictures all along the way. These pictures here are some that I made for myself to gauge my progress. Whenever you are having a bad day, finding it difficult to begin your program, you can look at your photos and see how far you’ve come. While your pictures may not look like the professional photos that you are accustomed to seeing on Instagram, they will show your progress and that’s what you need to see. We, especially women tend to confuse attractiveness with perfection. They are not the same thing. We are so bombarded with professional photographs in the media that it’s easy to look at those images and say, “Um, I could never look like that. What’s the use in trying?” Remember, those are professional pictures that were created to help professionals gain endorsements because that’s their livelihood. You are right in thinking that your selfies probably won’t look like those. You can still see your progress in your pictures, and be very proud, as you lose body fat and build sexy muscle in body recomposition. Don’t be discouraged by marketing ploys.

I am appalled at how quickly people accept their demise just because another year rolls around. There is no expiration date on fitness. Without a concerted effort, we will all fall prey to the ravages of time, but with focus and dedication most of us can maintain our health, mobility and attractiveness if we are willing to work hard. We often remind you that nothing is as hard or as expensive as allowing yourself to deteriorate to the point of ill health and obesity. Age is not an excuse to throw in the towel and accept your slow demise. As life begins to seem harder, you should dig in and dedicate yourself to maintaining and improving your body and mind. As you become more fit, your self-confidence will increase and that’s a natural anti-depressant. It’s hard to be depressed when you have a good sense of self-esteem.

Never accept the idea that physical deterioration is inevitable. As soon as you do that, you are on your way to becoming a stereotypical “old person”. It is realistic to be aware that with age, it becomes necessary to have razor focus on your goals. State your goals clearly and pursue them with your whole heart. We offer you a free, healthy method to manage your weight. Read about it here and get started with your doctor’s permission. We have the Calorie Counter Pro to help you discover the number of calories that you should eat each day. We strongly encourage you to go for 1 pound per week loss instead of 2. It’s easier to do and easier on your body. Remember, this is for the rest of your life. It’s not a diet. It’s a healthy way to live. You can contact us through the Contact button or in the comments at no charge. Get started today. Today is the first day of the rest of your life.

Squat Magic Review

Just when you think worthless gym equipment cannot get any dumber, along comes Squat Magic!

Please, if you think this worthless contraption is worth your hard earned cash, and that it will give you good results, raise your right hand.

Is your hand raised?

Good, now take that raised right hand and slap some sense back into your noggin!

Toned, tightly lifted butt and shapely legs in a 30 day challenge?

These shysters are counting on your naivete in their marketing scheme. If your butt and legs are not already in decent shape, they are not going to look that great in 30 days either, at least not with Squat Magic.

Surely, as long as you follow all of their instruction guides, you will get that nice booty, right?

This could almost be funny, if they were not actually robbing their customer base.

Results may vary, no kidding!

If the woman in the picture used this thing and did their 30 day challenge, I think she better get her money back.

Why Squats?

Each and every one of the reasons given above are all valid reasons one should consider squatting. Squatting is the “King of all Exercises” for a good and valid reason.  I make it a point to always include squatting as a part of my strength training programs. However, the Squat Magic is not going to provide benefit to much of anyone. It might be suitable for one who is immobile in helping them achieve the ability to stand up and sit down without assistance. But I see no validity for using it in order to give you a nice derriere and legs. It just is not going to work.

Benefits of proper squatting:

Squats build the gluteus maximus. This is the largest muscle on the human body and is responsible for a large portion of our power production. The gluteus medius and minimus are also strengthened from squatting, which aid in our lower body strength and stability. 

The squat also builds upon our quads which are composed of four major muscles: Vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris. These muscles help support leg extension and protect the knee from instability and poor patella tracking.

Of course, another great benefit of proper squatting is they build upon your core strength. I’m talking about the whole torso as the core, not just your abdominal muscles. When you’re holding weight and moving through multiple planes of motion, the body has to work hard to remain stable and not fall over. This in return strengthens the core as a whole, which includes the lower back, inner spinal stabilizers, mid back, obliques, and abdominal musculature.

Squatting will cause you to increase lean muscle mass on your entire body. The more lean muscle mass we have, the more calories we burn during the day. Since the squat strengthens multiple large muscle groups at once and requires a ton of energy to properly execute; we’re increasing the amount of calories we burn during a workout with squats, as opposed to something more static (relatively speaking). Plus, the majority of calories burned from working out come after the actual lifting. Since squats require ample energy and effort, the body will be working harder and longer post-workout to repair itself, which increases total energy expenditure.  Lastly, a good many lower body injuries when moving can be linked to imbalances and weaknesses. The squat can help remedy a lot of these like weak hamstrings or hip instability.

What you actually get with the Squat Magic:

What you are getting is a spring loaded stool that uses the weight of your body to press down the seat when you “squat” down, and then that spring tension propels your body back up. I want you to think about this – how beneficial is a seat that uses a spring to control your descent and then when you are in a full squat position, it springs you back up with very little effort of your own?

The only resistance provided is that which assists you in not dropping too fast when you are squatting down. How much muscle activation do you think you can actually get from this?

A properly executed squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. For best results, you need the resistance of weight. The Squat Magic according to their video essentially reduces your total body weight by about 60% when using it. Unless you have been totally immobile, you need at least the weight of your body or more to actually do you some good. The only caveat to this would be if you are overweight and cannot squat down and back up at your current weight. Sadly, if you are in this type of shape, you are not going to have a nice butt or legs after 30 days of using this contraption. No, it is going to be months, possibly years before you can achieve those kinds of results, and the effort is going to have to also include a nutritionally healthy lifestyle.

SAVE YOUR MONEY!

Please, save your money, it is too hard to come by for some of you. There are much better things you can do with $120.00 than to spend it on a worthless piece of fitness equipment. You can always do “Air” Squats to begin with. The beautiful thing about Air squats are they are free and can be executed anywhere.

The Air Squat is the most basic type of squat and simply uses just your body weight for resistance. Variations of the squat as you progress can include weights, like barbells or dumbbells, resistance bands, or yoga balls.

To do a basic squat:

  1. Start with your feet slightly wider than hip-width apart.
  2. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position.
  3. Lower your hips until your thighs are parallel or almost parallel to the floor.
  4. You should feel the squat in your thighs and glutes.
  5. Pause with your knees over, but not beyond, your toes.
  6. Exhale and push back up to the starting position.

You can benefit many muscle groups by doing 50 squats a day: Try doing 25 in the morning and 25 at night. As you get stronger, add 25 to the afternoon. If you want to add a little bit of weight, do them with light dumbbells or water filled milk jugs held in your hands.

 

 

The Plank

The Plank is an exercise that it seems every newbie to fitness wants to master in order to strengthen their core. You can venture onto just about any beginning strength training or weight loss forum and find a plethora of planking challenges being presented to the eager followers. The problem is, while there is some utility in mastering the plank, it is an overrated exercise that too many people do not even do correctly. I personally feel there is a better use of your gym time, but I will digress, and write about them since they are not going to die a peaceful death anyhow.

What is a Plank’s benefit?

 In addition to doing crunches, planks can help improve your core strength and stability. Simply get into the top or start position of a pushup while keeping your palms and toes firmly planted on the ground, your back straight, and your core tight. Then lower yourself down onto your elbows and hold for 30 seconds to one minute at the most. Bear in mind that a saggy back or bottom during a plank can result in lower back pain later on, so be sure not to compromise your form. Do not let your head sag.

Long periods of planking are really not beneficial for you. If you are going to get the most benefit of doing planks, do sets of 5 to 10 reps with a 30 second hold. A simple plank should be held for a maximum of 30 seconds to one minute at the most. With all the internet challenges, it may excite you to push beyond this point, but the result is only going to lead to unnecessary stress and strain on your body. It’s common for fitness newbies to want to work muscles to failure but it must be remembered that this is failure of form, not strength. When holding a plank to failure, as soon as your back begins to sags and your abdominals start to sink to the floor, consider yourself done with the rep. Once you are past this point the abs are no longer working but intense pressure is placed on the ribs and into the shoulders. You may still be able to hold the plank but you are no longer performing an effective exercise.

Planks alone won’t give you a six pack.

But when paired with a healthy diet and total-body strength exercises, planks can help you develop definition in your middle as they train the inner core muscles, including the transversus abdominis, which lays the foundation for creating a stronger, more defined rectus abdominis — the front sheath of abs that you see in the mirror. For people with disc issues or existing back pain, planks are safer than crunches because they don’t require flexion of the spine.

Planks done wrong will cause you problems.

Common complaints when attempting to do planks is that it hurts the shoulders, back and wrists. If you are experiencing joint pain, you’re doing something incorrectly.

 Arching your back

The back arch is the most common reason for back pain during a plank. Your back should be held perfectly flat when you are performing a plank. If you held a stick on your back it should touch your back down the length of the whole spine. To ensure this, tuck the butt and engage your lower abs. This is called a pelvic tilt. This will elongate the spine and help to engage the right muscles and alleviate back pain.

Collapsing the Upper Back

The next common mistake occurs in the upper back around the shoulders. Do not allow your scapula, or shoulder blades to pinch together. Focus on pushing hard through the floor and drawing your chest upward to fill the space in-between your shoulder blades.

You are raising your butt to the sky

This is a plank, you are not trying to do the yoga pose “downward dog” where your hands are forward of your shoulders and your rear end is jutting up towards the sky. Remember the stick trick. Everything should be straight. If you’re butt is in the air, try to get it down to the same level as the shoulders and ankles.

Wrist and Elbow Alignment

Arms are another important element to the plank. Keep the arms at body width, don’t go too wide.  Elbows should be below the shoulders. In the push up position, try to line the fingertips up with the shoulders so the base of your palm is in line with the middle of your chest. When doing a forearm plank, tuck the elbows under your body. Try to keep the hands below eye level and keep the elbows squeezing in to your center. No chicken wings!

Remember these key points next time you practice your planks so that you can get the most out of this exercise.

The Sit Up

Almost exclusively, when overweight folks want to lose their belly fat, they will naively begin doing as many sit ups as they can every day until they fail to see any positive results. If you fit this description:

STOP IT!

First and foremost, you cannot spot reduce body fat!

Next, a good looking mid section is created in the kitchen, and not in the gym!

Get your diet right, quit eating foods with added sugars along with processed foods if you want to create a sexy stomach for yourself. Sit ups will help, but they will not get you there alone!

Sorry, it’s not my best picture.

Am I saying not to do sit ups?

Actually, no I am not saying that, however, I wanted to very clearly make the point that you have to have your diet in order to create visible abdominal muscles. This is a truth for everyone who desires visible abs. You cannot lose body fat in specific areas of your body by training that body part more often. If someone ever tells you that you’ll lose your gut by performing abdominal exercises, slap that person in the face and then explain to him or her that it’s impossible to control where body fat comes off your body.

The most common reason for not having visible abs is simply that your body fat is not low enough, simply there is fat between your skin and muscle which is blurring or obscuring the lines and definition of your six pack. If you want visible abs, the ability to create them comes mostly down to consistency with a healthy diet and being in a caloric deficit which unfortunately means its much more of a mental battle and takes weeks, months and even years depending on the persons starting point. Unfortunately, abdominal fat is usually the last bit to come off and the first to come back.

If I were to desire targeting my abs only, then crunches are what I will do. However, I never do just one type of exercise to affect my abs and core.  While crunches target your ab muscles specifically, the problem with sit ups is the involvement of your hip flexors once you begin having difficulty in performing them. As soon as your abs become fatigued, your hip flexors take over so as you can see, sit ups are not actually the best exercise for your abs. The hip flexors are a strong group of muscles, and they will take over. The result is you end up working your hip flexors more than your abdominal muscles. A perfect example is the kind of sit-up where you put your feet under something that holds them down and then do a bunch of sit-ups with an almost flat back. Those mostly work your hip flexors. People who do Pilates run the same risk with the many flexion (forward-bending) exercises they do.

 

Most people see abs as the little hard boxes in the middle of their torso, but the muscle system is actually far more complex which is another reason why endless sit ups are not enough. Your abdominal wall is built of the rectus abdominis (the six-pack), internal and external obliques that run along the sides of your rectus abdominis, and the transverse abdominis which lies beneath the internal oblique. I also like to include the serratus anterior because, if you can see the muscles on the top of your rib cage, you will look like a bodybuilder.

These muscles help the torso flex, extend, and rotate. Most importantly, the muscles also help the torso stay stable against flexion, extension, and rotation. If you only train them to flex by doing endless crunches, you won’t activate each of the muscles in ways in which they can grow. Like any other muscle in the body, the abdominals need to be trained from various angles and dimensions so they can really pop!

Tips to Create Visible Abs

  1. The single most important aspect when it comes to getting your abs to show is having a low body fat percentage. Every single one of us have abdominal muscles that can be made more visible with training.Ultimately, if you want to see your abs, then you need to be at 10% body fat or less if you are male and 18% or less for women.Create a healthy lifestyle and quit doing all those useless fad diets. Stop performing endless sit ups and crunches. If you’ve got too much body fat you’re not going to realize visible results.
  2. Performing lots of ab work seems great. However, performing endless amounts of body weight crunches and sit ups will not build up much in the way of ab muscle and certainly won’t help drastically reduce body fat. While bodyweight exercises will help boost your metabolism and burn calories, there are many more effective exercises you can do instead.
  3. Excluding fitness professionals whose bodies are used to their constant daily routine of abdominal training, the average gym goer should understand that rest is just as important as training. Like your arms or legs, your abs need time to recover and grow. You can read more about the importance of exercise, nutrition and rest in my detailed article Fitness Triad.
  4.  The importance of losing body fat has already been presented to you. In order to lose body fat, you will need to be eating in a caloric deficit. Fad diet tactics to rapidly reduce weight such as liquid diets might get you a visible set of abs for maybe a couple days at best, but then you’ll pile weight back on. Instead, your nutrition should be tailored around a reduction of calories while continuing to eat healthy food. Eat nothing but whole, healthy foods and quit eating processed foods and those with added sugar!
  5. Learn to reduce your levels of stress by “making your world small”. Take control of your life instead of letting your life control you. When stressed, your body releases excess cortisol which hinders fat loss. Cortisol is catabolic, which means it can break down tissue. If you’re trying to get abs, you’ll want to put your body in an anabolic state. Avoiding stress as much as possible is vital. Sleep puts cortisol levels at their lowest during your slow wave sleep stage. Prioritizing a good night’s rest will help put your body in the best state it can be to lose weight and build muscle.
  6. If you often head out with the intention of having a few beers on the weekend but often ending up with a full weekend of excess drinking, your body is going to rebel against you. Just stop it. Whether you’re downing beers or sticking to wine or mixed drinks, alcohol is still a catastrophic hindrance in getting your abs to show. The excess calories aside, alcohol messes up your sleep pattern, shuts down fat burning and strains the liver. If you want to look ‘cut’, you’ll need to cut out the alcohol.
  7. Achieving muscle definition is never a quick and easy process as you might think it to be, especially if you are significantly overweight. Losing body fat is a hard thing that requires time and dedication to your own betterment. Our bodies do not want to make quick changes.  and due to the low amount of body fat you need to have visible abs, you might feel like they’re never going to show and give up. You have to have faith and trust the process as we have laid out in our free to all, David’s Way Plan. As long as you eat at a caloric deficit, put healthy foods in your body and perform the right kinds of exercise, you’ll see results. Just don’t expect to see them instantly.
  8. With every single fitness goal – whether it’s to build lots of mass, gain strength, slim down, compete in an event, or getting your abs to show, dedication is the single most important thing. You need to give a routine time to work. Don’t just switch from one gimmick to the next and expect to see a six pack.

    Good nutrition, hard work, effort put together with a well-structured routine is how you will get your abs to show!

Waist Trimming Belts Waste Your Money!

I swear, I have come to believe these waist trimming belts were invented by vampires for vampires, they just will not die a natural death and go away permanently. I’m actually not sure when these stupid things were invented, but I can remember seeing them all over the place as early as the 1980’s.

There are two types of people these belts are marketed for:

Competitive bodybuilders and the hopelessly gullible.

Which one are you?

Being real here, if you are a competitive bodybuilder, then these belts will come in handy when you are leaning out just before a competition. However, most of you reading this are not competitive bodybuilders and have zero reason to waste your money on these useless belts, which at best, only give a slight and very temporary improvement in your appearance. And then, only if you are just a few pounds overweight.

If it sounds too good to be true, it usually is!

This old adage definitely applies to trimmer belts, which are worn around the midsection to allegedly melt away belly fat. Unfortunately, wearing something around any area of the body won’t help you lose weight. They do not work even when combined with topical products such as these pictured below:

 For lack of a better term, these waist trimmer belts are basically elastic corsets, which have been around for at least five centuries. For daily wear, or prior to your workouts, you wrap it snugly around your waist in order to trap in heat. Theoretically, the increase of your body temperature allegedly leads to better weight-loss results, according to the manufacturers. The problem is, these manufacturers are full of crap.

From an actual marketing ad:

  • DOUBLE ADJUSTED COMPRESSION STRAPS: Dual adjustable closure provide a big size range(L 34-38inch/ XL 40-48inch) and the strong stickiness can effectively prevent waist trimmer move and slip down from your waist. Strengthen and Tighten Abdominal Muscles. Greatly burns your fat and accelerates your metabolism.
Water weight loss is NOT the same thing as fat loss. Heat, aka feeling overly warm because you’re wearing a rubber corset doesn’t help you increase your metabolic rate or burn more calories. In fact, becoming overheated while exercising is not healthy for you, I don’t recommend it. You’ll lose your excess stored fat if you consume fewer calories each day than you burn each day, consistently
  • WIDENING DESIGN & POSTURE IMPROVING: Wider than generic waist trainer, more coverage area concerned about obese people.
If you are obese, your first concern needs to be in adopting a wholesome and healthy diet that is free of added sugars and processed foods.
  • Lumbar Supports help to keep the lower back supported during exercise and workouts and helps to improve posture.
The best way to improve your posture is to strengthen your back!
  • FAT BURNING: Fat burning heat will accelerate weight loss, by increasing circulation in abdominal area and by stimulating toxins loss during fitness activity, for burning more calories. Fat burning effect is remarkable with exercise. Ideal for walking, jogging, cycling, aerobics, weightlifting and much more. Wear while exercising or working.
Loss of body fat is going to come first and foremost through consuming fewer calories than you expend! If you have a concern about toxins in your body, you can simply begin not placing them into your body in the first place. You have the control over what goes into your stomach.
  • NEOPRENE MATERIAL: Burn more calories with a Neoprene Material which effectively insulates and raises the temperature of the abdominal core thereby increasing the heart rate, which in turn results in more calories burned; the most visible effect of this is increased sweat around the waist.
This type of marketing makes me feel like I have lost brain cells and IQ points simply by reading it.

Again, the only people who might have some benefit from wearing these waist trimming belts are competitive bodybuilders. If you are plus sized, please save your money and work towards repairing your health and body size through proper nutrition by following David’s Way to Health and Fitness. We will never charge you a penny to access our website in order to learn everything you need to know about nutrition and fitness.

No matter what any of these shysters might tell you about their product, any difference you see on the scale is going to be the result of a loss in water weight only. These devices will keep body heat in, however, this increase in temperature does nothing to encourage the burning of calories or fat. All that you are going to accomplish by wearing these trimmer belts will be you will just perspire more. This perspiration only results in  you losing fluids, and nothing more. Once you drink something after your workout, the scale will likely return to your original weight. The net effect is little different than stepping onto your bathroom scale after you have voided your bladder. As soon as you have a couple cups of coffee, or drink of your choice, those lost pounds are right back on you. Loss of water weight means nothing in health or weight loss!

These belts provide an illusion of weight loss at best!

After wearing one of these glorified girdles, you might notice that you’ve lost an inch or two. This illusion of weight loss is false in every sense of the word. Like body wraps, the compression of the trimmer belt can sometimes provide a smaller waistline, but this is always only a temporary result. Given only a short period of time, your body is going to return to its normal shape and size. You’re not actually losing real inches. To lose weight in a healthy and meaningful way, you need to  worry less about losing weight, and place your focus on actually losing body fat! These trimmer belts do not do that.

Waist slimming belts are simply not going to provide a dramatic or long-term effect on your figure. The healthiest and most effective way to lose weight and keep it off is through a balanced diet and regular exercise.

If overused or cinched too tightly, waist trimming belts can even cause health problems.

  • They can reduce your lung capacity by 30 to 60 percent. It can be uncomfortable and sap your energy. Cinch it tight enough and you might even pass out. Wearing them can even lead to inflammation or a buildup of fluid in the lungs. Over time, breathing problems can affect your lymphatic system, which helps to rid your body of toxins.
  • When you wear a waist trimming belt, you’re not only squeezing skin and fat, you’re crushing your insides, too. Parts of your digestive system, including the esophagus, stomach, and intestines, can be affected. Pressure can force acid from your stomach back up into your esophagus, giving you a bad case of heartburn. If you have gastroesophageal reflux (GERD), wearing a waist trimming belt may make matters worse.
  • When you squeeze your midsection, it forces internal organs like the liver and kidneys into unnatural positions. Overcrowding your organs can affect blood flow and change how organs function. In time, this can lead to permanent organ damage, reduced muscle strength, and even rib fractures.

Remember there are no shortcuts to a healthy and slim body. A healthy body and successful weight loss is the combination of a nutritious diet and regular workout.

Waist training belts are nothing more than a scam of the billion-dollar fitness industry. It seems easy not to move an inch and just lose weight, which is why people are easily fooled by these stupid market gimmicks.

The Pull Up

I love doing Pull Ups, they are a true display of upper body strength as they are most difficult to execute. Being an advanced exercise many people cannot perform even a single one. yet that is no reason that you should not begin working towards being able to do them. This exercise is a great strength builder for the upper back, which makes it of extreme importance since a strong back is a healthy back that is less prone to injury.

Muscles worked by the Pull Up

As we can see from the picture above, by performing Pull Ups regularly, you’ll work your arms and shoulders. But, they are actually more of an upper back strengthening exercise that is great for working the following muscles:

  • Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade
  • Trapezius: located from your neck out to both shoulders
  • Thoracic erector spinae: the three muscles that run along your thoracic spine
  • Infraspinatus: assists with shoulder extension and is located on the shoulder blade

If you’re looking to improve your daily, functional strength and physique, you really should perform Pull Ups on a regular basis as a component to a full body strengthening routine.

How to execute a Pull Up

  • Use an overhand grip on the bar with your hands slightly wider than shoulder-width. Wrap all your fingers around the bar for maximum grip.
  • Hang freely under the bar. If your feet can still touch the ground, cross them behind you. Tighten your core to prevent your body from swinging.
  • Retract your shoulder blades, as if you’re pinching a pencil between them in the center of your back.
  • Drive your elbows down and back, and pull your chest up toward the bar. Keep your core engaged to prevent you from swinging under the bar.
  • Pause for a moment at the top—with your chin over the bar—and then slowly lower back to the start under control.

Pull Ups are different than a Chin Up. With a Chin Up, your palms and hands face toward you.

The Pull Up is considered an advanced exercise. It’s more difficult than the Chin Up. But the Pull Up can be modified or done on an assisted machine for beginners, and you’ll still get benefits from these variations.

Pull Up Program for absolute beginners:

Pictured above is a Pull Up bar that can be used in almost any doorway. It requires no tools or special mounting as it can be hung and removed with the greatest of ease, yet they can support over 200 pounds of body weight.

(Promote Upper Body Muscular Balance) dot

Muscular imbalance should be avoided at all costs. This will ultimately cause unnecessary injuries that will hinder your weightlifting journey. One common cause of these imbalances is focusing too much in pushing exercises (bench press, military press, etc) and neglecting your pulling muscles. Incorporating pull-ups will definitely give a carryover effect in promoting muscular balance in your upper body.

Getting started.

Static Holds

Begin by first getting used to holding your body weight essentially by just hanging from the bar. What you will do is hang on the bar on the top movement of the Pull Up and hold that flexed position until your muscles fatigue forcing you to drop to the ground. Rest and repeat for another 5 to 6 Static Holds. You can use all the different grip variations within one workout.

Negatives

 Select the type of Pull Up  you want  to master. Grasp your Pull Up bar and then jump up so that your chest will be over the bar. Gravity will do its role and bring you down after you jump. With all your might, resist gravity’s force when going down. When you land on your feet just jump up again and repeat the negative as many times as you are capable.

Moving on

Once you have become comfortable with performing static holds and negatives, it is time to begin working at actually performing repetitions by using the instructions above. No worries if you still can’t do them, I would advise that you purchase resistance bands to help assist you.

To use a band, loop it through itself around a Pull Up bar and pull tight to secure. Stand on a box, grab the bar, and place one foot inside the loop. Hold yourself with your hands as you step off the box and extend both legs so your body is vertical and then pull yourself up.

The Push Up

Traditional Push Ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders.

Push Ups are a fast and effective exercise for building strength that can be done from virtually anywhere. Although you may have a desire to join a world-class gym, their monthly dues may not fit in your tight budget. Thankfully, you don’t need an expensive gym membership – or even any equipment – to obtain an effective and thorough full body workout. All you require is a small bit of floor space and a little time to perform them. You should also know that when done with proper form, they can also strengthen the lower back and core by engaging  abdominal muscles muscles since you are actually doing a Plank as a part of the exercise.

Pushups are particularly effective at strengthening the muscles around the shoulder joints.

Why do we need to care about the health of our shoulders? Simply put, our shoulders are a crucial part of our mobility and independence. We need them to be healthy and pain-free in order to accomplish our basic life functions such as driving a car, lifting groceries, doing housework, or picking up our children or grandchildren. As we age, the shoulders become vulnerable to health problems and pain that may curtail those activities a great deal or entirely. The muscles and tendons in the shoulder area are responsible for keeping the upper arm bone in the shoulder socket.

Push Ups aren’t just about building your upper-body strength. They can also be considered a full-body workout when done correctly.

A significant component of that total-body work includes core strength and stability. When performed correctly, pushups are a great way to stabilize and strengthen your core, which is essentially all parts of your body that aren’t your heads, arms, or legs.

While certain core moves focus primarily on the abdominal muscles, a properly performed pushup targets some of the lesser-known muscles in your core, like transverse abdominis (the deepest core muscle that helps supports your spine), multifidus (a series of small muscles that run along the spine), and others. By targeting these other core muscles, you’re helping the entire unit of your core become stronger and more stable. Because the core is essentially the powerhouse of the body and a crucial component of the movements we do in so many different scenarios, a stronger core unit will essentially make everything in life easier.

Hot to perform the Push Up

Standard Push Ups

Fully extending your legs increases the difficulty of this move by adding more body weight. The amount of weight you are pushing with standard Push Ups  is about 64 percent of your body weight . To compare, a kneeling Push Up is about 49 percent which makes it perfect for beginners.

Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.

Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.

Pause for a second in the plank position — keep your core engaged.

Inhale as you slowly lower back to your starting position.

What if I can’t even do Push Ups from  kneeling?

Simple! You can begin by doing the same movements from a standing position and pushing away from a wall. You can slowly move your way back from the wall to add more resistance as you progress.

Later, as you have progressed from the wall, find something shorter you can lean against such as a stub wall, a kitchen countertop, a piece of furniture etc…

Find some like minded friends and make your Push Up exercise fun!

Everybody Needs a Shake Weight!

The Shake Weight is a light weight dumbbell in which the weights on either end are attached to the handle by a spring. It is marketed by a company called Fitness IQ, and can be purchased online, in some retail stores, and from television infomercials.

As one who has dedicated my life to being physically fit, I have come to believe there should be a Shake Weight in every home since it is such a useful and valuable tool for the money spent!

You Can’t Beat The Price!

Is $17.89 too much for becoming physically fit with such a versatile piece of home gym equipment? C’mon, I know you all can’t be too broke or cheap for this one!

What Shake Weight Promises!

Shake Weight Exercise Weight 2-1/2 Lb Boxed is available in white. Keep your entire upper body toned with the famous weight. Its patented design uses kinetic force and tension to tone the arms for a sleek and sexy look. Shake your way to firm and fabulous arms and shoulders in just six minutes a day with the shake exercise weight. It’s fun and easy to use. You can use it at home while watching TV or in the office. Users see dramatic results in just six minutes a day. This set includes a DVD with a step-by-step routine and three simple exercises. A women’s exercise weight that works for all fitness levels, it has a unique design that uses revolutionary patent pending Dynamic Inertia technology. It’s scientifically proven to generate dramatic increase in EMG muscle activity compared to dumbbells. The Shake Weight Exercise Weight 2-1/2 lb boxed is suitable for women of all ages.

Why, oh why do I spend the time with my Olympic weight set when I can easier use the Shake Weight for a few minutes per day from the comfort of my living room?

After years of weight training,I feel so foolish now…

Use with one or both hands

Recommended to use daily for best results

Get in better shape in just minutes a day

Product dimensions: 12.2″ x 3.3″ x 3.3″

Includes DVD with instructions on use

Patented technology shown to engage muscle groups

Easy and fun to use exercise equipment

Shake exercise weight is a good gift option for the fitness enthusiast in your life

Feel it working and see results in just a week

How the Shake Weight allegedly works:

According to the Shake Weight advertisements, it works by what they refer to as “dynamic inertia”. whatever the hell that means. The weight bounces off the ends of the handle by the spring as the gullible user shakes it back and forth, or up and down. The dummy user performs this shaking motion in various positions to target the major muscles of the upper body, such as those in the chest, shoulders, and arms. I can feel the pump right now!

The movement of the device is generated by the user and is not battery powered. Basically, it moves only when you shake it.

Getting real about this piece of junk as a weight training or fitness tool:

It is a universal truth that in order for a muscle to be fully stimulated, resistance must be applied through a full range of motion.

The Shake Weight does not deliver this and will not result in the same muscular activity as traditional dumbbell exercise, despite what the company claims.

Another couple problems with this piece of junk is you cannot add additional weight to the device and it offers very limited exercises.

A muscle improves when it is continually challenged with increased resistance and targeted with a variety of exercises. Therefore, very little (if any) results should be expected with the Shake Weight.

The company claims that the Shake Weight for women will result in lean muscle, which implies fat loss, while it claims that men will experience an increase in muscle mass.

No matter if you are male or female, if you are looking to “tone” or build lean muscle, your diet has to be spot on with your caloric intake and macronutrient needs!

This is true no matter your level of fitness or body type!

The Shake Weight workout program is only 6 minutes in duration and is not enough exercise for anyone to actually burn a significant amount of fat.

Nor is there enough weight to increase muscle mass on anyone! Good lord, it takes more than 6 minutes for a newbie to fitness to even get warmed up. Additionally, it takes at least 20 minutes of exercise in the heart rate zone for fat burning before you even begin burning your body fat.

The gimmicky words “Dynamic Inertia” concept may sound unique and complex, but it is neither. “Dynamic” and “inertia” are two terms used to describe movement. Based on this concept, all forms of resistance training involve dynamic inertia.

The simple truth is, you will get a greater range of movement through traditional weight training. You need to understand before using this piece of junk, the shaking motion of the device is not a natural movement and may cause muscle spasms that could lead to injury.

The Shake Weight is not entirely useless!

You might turn it on end and use it as a doorstop, much like the picture below.

The Shake Weight could be a perfect kitchen mallet for tenderizing meat!

It could be used as a handy dandy, makeshift anchor for your kayak.

And of course, we can use a Shake weight as a paper weight!