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Treat Your Chronic Pain at Fast Twitch FP

No Matter What Age

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    Location: Tampa, FL
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by: MickeyM619 posted: August 14, 2015

Treat Your Chronic Pain at Fast Twitch FP

Training with Francois at Fast Twitch FP can help you regain your fitness level and ease chronic pain.

If you're suffering from chronic pain, it's likely that you've tried a variety of treatment options as you search for pain relief. Many people suffering from chronic pain also experience a variety of other issues provoked by the pain. These debilitations include problems falling asleep and staying asleep, stress and depression, and inability to fulfill employment duties.

If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. 

At 84 years old Martha S. entered a fitness program with Francois at Fast Twitch FP after contemplating knee surgery. After working with Francois for three short months, Martha was making great progress. After 6 months at Fast Twitch FP, she was able to walk without pain and jog short distances. What does Martha love about working with Francois at Fast Twitch FP?

“As we talked, I realized this guy knows the body. He listened to me: something I find lacking in talking to doctors . . . What impressed me was his attention to details and his knowledge of overall health fitness (nutrition, sleep, impact of stress, etc.). He was constantly monitoring my progress. He was a stickler for correct technique. He pushed me to my limit but never beyond it.”

Exercise can improve your pain threshold that has diminished due to chronic pain. Once you choose to train with Francois at Fast Twitch FP, you will work on developing aerobic endurance, strength endurance, and flexibility as you increase your tolerance to pain and improve your daily life.

If you do have a chronic pain condition like back, hip, knee, or shoulder pain, you shouldn’t begin an exercise training program without guidance. Check with your doctor first, and then contact Francois with Fast Twitch FP at (813) 294-2836 to help you develop an individualized exercise program to ease chronic pain.

Fast Twitch Fitness Performance is conveniently located at:

Apollo Beach Racquet & Fitness Club
6520 Richies Way

Apollo Beach, FL 33572 

Claim your Complimentary Trial Session today so Fast Twitch FP can show you first hand what they do and how they do it. Call Francois with Fast Twitch FP at (813) 294-2836!

Beat Chronic Pain with Francois | Fast Twitch Fitness Performance

At Fast Twitch FP, Francois can tailor a plan to fit your needs and ease chronic pain.

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Better Skin through Improved Fitness

Sweat - natures skin cream...

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: October 16, 2014

Better Skin through Improved Fitness

        At Fast Twitch, we beleive that if we want a symptom to go away, we have to treat and/or eliminate the problem. Want to lose fat? Stop eating so much and move more. Want to relieve back pain? Strengthen your core and train for a fuller range of motion (flexibility) in your hips and upper back. Tired? Sleep. Weak? Train. Skinny? Eat. Simple.

        Now think skin. What do you do when your skin has blemishes or doesn’t look as healthy as you’d like? Typically, you go see a dermatologist and/or spend hundreds on creams and other magic potions and remedies.  

         Ever wonder why your skin doesn’t look good in the first place? Is it because you didn’t proactively apply creams?... or is it because you're no longer as young as you once were, have stress in your life, eat/drink poorly, sleep too little and, oh ya - you dont exercise?...

        Now, for some of you, accepting and dealing with the latter is asking too much. If that’s you, stop wasting your time reading this blog cause that’s what we’re gonna talk about from here on out.

        Ok, the slackers are gone. The rest of you are still here because you understand that the reality of the situation is as follows: If I'm healthy on the inside, I'm more likely to be healthy on the outside. Rocket science, I know.

        But why?... Its pretty simple actually. Annet King (Director of Training and Education at Dermalogica) tells us, “Any increase to the body's circulation will improve the look of the skin, as well as boost detoxification and cell renewal.” She goes on to comment on the stress relieving (mental and physiological) properties of physical activity, “Stress-relieving exercises help to smooth lines (in the face) and lower stress hormone levels”.

        But which exercises have this effect? Basically, any exercise that leads to increased fitness (strength, endurance, flexibility and/or relative leanness) will improve the situation - though public opinion and science both tend to lean toward strength training exercise that is geared toward gaining muscle, improving circulation and losing fat (the 4 Fs).

        Are there any exercises I should avoid? Glad you asked. King goes on to say the following, "Cardio and running can cause more oxygen or free radical damage, which can break or damage the skin's supportive fibers (collagen and elastin).” But that’s one person... Ok, here’s another, and another… I could go on and on.

        There you have it - reason number 1,057 why running is literally the devil. This is science people, not my opinion. I just agree wholeheartedly. Hate the game, not the player…

         All of that being said, you are now armed with the information you need to move forward in your battle against crappy looking skin. The question is… what are you going to do with it?

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Diet "Must Haves"

According to Fast Twitch . . .

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: September 15, 2014

Diet Must Haves while Personal Training in Apollo Beach FL with Fast Twitch Fitness Performance

You know how it goes . . . you tell yourself, “This is it. For real this time…” and you get back on that all-chicken, broccoli and water (or whatever combination of “super foods”) diet and before the day is over – you fail.

But why do you fail?

Well, without further ado, the following is a list of characteristics your diet must have (in my professional opinion as a personal trainer) if it is to stand a chance of surviving past dinner.

 

Systematic Implementation and Execution

Routine. It’s a must. No way around it. Jordana Brewster (Vin Diesel’s sister in Fast and Furious) once said, “I like having a routine, because everything else… is so unpredictable.” I could not agree more. And it’s not just because she’s so freakin' hot (well maybe a little…) but because she’s spot on. Wanna know what I consider the greatest threat to any diet? Family. Why? Because they’re whimsical and unpredictable and that equals “the occasional” Friday night ice cream outing… Not only that but they also likely don’t have the same goals you have (zero intention of timing meals, upping their water intake, improving their sleep habits, etc.) which means you have to separate from the herd (to some degree) to succeed. And that’s tough – but necessary. But hold on! Why does family all but want you to fail?!? Because action offends the inactive. Thats why.

Meal Timing and Frequency

If you are on a restricted diet, low calories and/or carbs for example, and you are planning on stacking 6-8 hour fasts between meals to that pile – I have good news. You'll be joining your family on Ice Cream Friday very shortly. What we've found works is eating no more or less than 4 times a day (Ex: 0600, 1000, 1400, 1800) with each meal being no more or less than 3-5 hours apart. Going beyond that will either cause nutrient over-saturation, famine reaction (starvation mode) and/or low blood sugar levels (and consequent psychosis) that will certainly derail your efforts. Want to succeed? Do yourself a favor. Plan and time your meals. It will keep you feeding on a regular basis and prevent your stomach from reaching that critical “What the **** are you doing to me?!?!?” phase.

Increase in Protein and Water Intake

Now, this is where I have to give you the following disclaimer: I AM NOT A MEDICAL DOCTOR OR REGISTERED DIETITIAN. THIS BLOG IS NOT TO SERVE AS A PRESCRIPTION OR EVEN A SET OF “RULES” TO FOLLOW AND SHOULD CERTAINLY NOT BE USED TO TREAT ANY MEDICAL PROBLEMS. This blog is for your information only. What you do with said information is up to you. What I am is a highly experienced and exceptionally certified personal trainer with more than ten years of experience working with numerous clients that have successfully reached their weight loss goals (and then some...).

Now, with that being said, here’s why water and protein (namely meat) intake are vital. What is the biggest problem you'll run into when dieting? Hunger. What will solve hunger? Filling your stomach. What can you eat that will fill your stomach without adding to your fat stores while SIMULTANEOUSLY helping you avoid muscle wasting (lean mass atrophy)? Meat and water. But meat will make me fat… No it won’t. The research is clear on this one. Carbs (the simple ones, not veggies) make you fat, not meat or fat. So put down the donut and pick up a porterhouse on the way home.

Sleep: Lots of It.

“Hold on?! Sleep?!! I thought this was a diet blog!!!” To which I say, “First off, stop yelling at me! Geez…” and then, yes, sleep. Without boring you with the science and details, long story short, you regularly sleep 8-9 hours per night and your chances of avoiding the foods you need to avoid go WAY up. You sleep less than that and they go WAY down. Want more info? That’s another blog.

There you have it. Short and sweet. You nail these 4 simple and very doable rules and you'll not only make BIG leaps toward your goals but decrease the difficulty of making your diet last for the long haul. You screw up even one of them and the consequences will likely be severe. Want to know more, call or email us today. 

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Filed Under Tags:  Fitness Training  ·  Nutrition  ·  Strength Endurance  ·  Weight Management

Exercise and Joint Pain

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: September 17, 2012

Exercise and Joint Pain

The Centers for Disease Control and Prevention (CDC) tells us that in the US in 2009, 20% of adults of all ages and 50% of adults 65 and older reported having doctor diagnosed arthritis.

It also tells us that “by 2030, an estimated 67 million Americans ages 18 years or older are projected to have doctor-diagnosed arthritis.

What is arthritis exactly? Well there are two kinds. The first is rheumatoid arthritis and is defined as "a chronic autoimmune disease that causes inflammation and deformity of the joints." The second is osteoarthritis. It is defined as "a progressive disorder of the joints caused by gradual loss of cartilage resulting in the development of bony spurs and cysts at the margins of the joints."

So what can be done to counter the effects of arthritis that doesn't involve a doctor and meds and their accompanying side effects such as increased chance of heart attack and stroke, ulcers and bleeding, and serious skin and allergic reactions (all having the potential of leading to death)?

Answer - strength training.

Study after study confirm that progressive strength training, or training that is designed to produce greater and greater strength as time goes by, has a positive effect on our joints when done correctly and in a manner that provides productive stress rather than distress on the joints in question.

Not only that but all the participants that practiced this form of training in the aforementioned studies also gained lean mass, decreased fat percentages, improved their endurance, got better sleep, had more energy throughout the day, stabilized their joints - the list goes on and on

So what is the next step? Easy. Get in the gym and make sure that all the exercises you perform are with free weight, structural (weight-bearing), functional and low impact but at the same time progressive in nature so as to increase your strength with every visit / workout.

Don’t know how? We do. Call 813-294-2836 or email us today to set up an appointment to sit down and see what Fast Twitch can do to help you with your arthritis and joint pain.

Not sure we have what it takes to pull it off? Check out our numerous testimonials to see all our joint pain relief success stories.

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Filed Under Tags:  Joint Issues

Bone Density, Osteoporosis and Weight Training

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: August 08, 2012

Bone Density, Osteoporosis and Weight Training

So your Doctor told you you're showing signs of the early stages of Osteoporosis. He or she probably also told you to start taking Calcium and Vitamin D supplements and to begin an exercise regimen that includes weight-bearing exercises to get your brittle bones back in shape, right?

Well, all of that advice makes sense and will likely significantly improve the density of your bones and ultimately prevent you from accidentally fracturing a hip or anything in your back - but what are these “weight-bearing exercises” your doc mentioned?...

Weight-bearing exercises are any form of physical activity performed on your feet that causes your body to work against gravity and your bones to experience compression and the consequent bone eustress (positive stress) that is the result of that compression.

So what qualifies as weight bearing exercise? Well, your doctor will likely suggest walking as the preferred form of physical activity to improve the health and density of your bones due to its low level of impact and how simple it is to execute.

But . . . one of the numerous problems with starting a walking regimen is that if you were the type to successfully start and continue such a routine, YOU WOULD HAVE DONE SO A LONG TIME AGO and likely not even had this problem in the first place!

So what's the answer?

The Mayo Clinic specifically suggests "strength training exercises, especially those for the back" as well as aerobic exercises performed on your feet, flexibility exercises and balance/coordination exercises. Want to know what exercise counts not only as a strength training exercise for the back that is performed on your feet but also one that challenges your aerobic system, flexibility and balance? That all encompassing bone strengthening exercise is - free weight squats. Want another one? Try "deadlifts."

Both of these are weight bearing exercises that use all of the body’s major muscle groups and skeleton at least to some degree if not directly and they have the potential to do so intensely.

How often should you practice these techniques? WebMD tells us that the Surgeon General suggests practicing these exercises (or exercises such as these) at least twice a week to stimulate the necessary and desired response from the bones that are most likely to suffer damage (namely the hips and spine) associated with osteoporosis. By the way... at Fast Twitch, all of our clients train either twice or three times per week. Just sayin...

Moms - breast feeding? The ACSM suggests getting back in the gym asap to counter the negative, calcium draining, bone eating effects of breast feeding and they suggest you do so with the aforementioned weight bearing exercises.

As usual, if you have any questions, were here to help. Call or email us with any wants or needs and well do what we can to help.

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Filed Under Tags:  Bone Density

July 25, 2012: Red Cross Awards Francois Certificate of Merit

Son saves father, father saves another

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by: MickeyM619 posted: July 30, 2012

Certificate of Merit Signed by President Obama

On Feb. 21, 2011, Francois Tort, trained in American Red Cross Emergency Response, helped save the life of his father, Eric.

While having a family dinner, Eric began choking on a piece of food. Upon hearing choking noises from another room, Francois immediately approached his father and administered abdonimal thrusts to successfully dislodge the blockage. Eric sustained no injuries from the incident.

In April of that year, Tampa's 10 News 10 Connects named Francois Tort, of Fast Twitch Fitness Performance as "Hero of the Week." To see the footage, click here.

The Certificate of Merit is signed by the President of the United States, who traditionally serves as the Honorary Chairman of the American Red Cross. This custom began in 1913, with President William Howard Taft, who had also been elected President of the American Red Cross. President Taft passed on the honorary Red Cross Chairmanship to newly elected President Woodrow Wilson, thus setting a precedent which continues today.

As a result of an executive action, on September 17, 1928, the Certificate of Merit was established. From 1928 to the present, the Certificate of Merit has borne the signatures of 15 Presidents of the United States. The Certificate of Merit have been issued to individuals who have saved or have sustained a life as a direct result of American Red Cross training in its Health and Safety programs.

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Filed Under Tags:  Red Cross Certification

Strength, Conditioning and Fat Loss

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: July 23, 2012

Strength, Conditioning and Fat Loss

What is the best way to shed fat and get in the best shape of your life? Strength and conditioning training. Why? Read on.

The Mayo Clinic tells us that “Your basal metabolic rate accounts for about 60 to 75 percent of the calories you burn every day.” Your basal metabolic rate, commonly referred to as your metabolism, is how much energy your body burns at rest. The remainder of your calories (25-40%) are used up by your daily physical activity (15-30%) and something called the thermic effect (10%).

Now, we know how to increase the expenditure of calories via the physical activity route. Move more, right? Boring but easy. What we don’t all know is how to affect that much bigger number, namely the metabolism and its 60-75% contribution to your daily calorie expenditure.

Long story short, what you need to understand is that the more lean mass (muscle, bone, etc.) your body holds, the more it costs in calories to exist all day every day regardless of your level of physical activity.

Now, a lot of people will say, “But I don’t want to look all muscley like those bodybuilders…” to which I reply, “You know how you look in the mirror and don’t like what you see? Is that muscle you're looking at?!?”

All of you that worry about getting too big, all I have to say is “good luck”. Most of you (myself included) don’t have the genetics to get to even “kind of big” let alone “too big”. Also important to keep in mind is that those bodybuilders you all see on TV are swimming in steroids so as long as you don’t rank in the top .5% of the best genetics in the world and eat steroids for breakfast, you should be fine.

Conclusion - want to lose fat? You have to use it to lose it. What uses fat? Your metabolism. How do you speed up your metabolism? Train for strength and conditioning and do so intensely. The result will be a leaner, tighter, stronger you with a metabolism that will eat up fat all day every day at an accelerated rate. Don’t know how to make that happen? We do. Call 813-294-2836 or email us today.

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Filed Under Tags:  Power Training

Mommy Fit

Surviving the baby making process

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: March 22, 2012

Mommy Fit

 Pregnancy isn’t for the weak. Just as athletes have to prepare themselves for their impending physical endeavors, so do soon to be mothers. Make no mistake - babies are physiological wrecking balls. Pregnancy attacks joints, lean mass (muscle) levels, energy levels, body fat levels and muscle tone - and these are just SOME of the potential victims of baby making.

 Not only is it wise for hopeful mothers to begin preparing themselves for mommy-hood by training for increased strength, endurance, balance and injury prevention (all components of fitness and performance that are compromised by pregnancy) but it is strongly suggested that the mother begin this process PRIOR to conception and not during the pregnancy.

 The American College of Sports Medicine (and many other reputable health/fitness organizations) suggests that “exercise intensity should not exceed pre-pregnancy levels” meaning that if you were exercising prior to pregnancy, it should be safe to continue to do so at similar levels of intensity after conception assuming all reasonable precautions are being taken - whereas, on the other hand, if you were doing nothing prior to pregnancy, it is advised that you refrain from initiating any vigorous exercise regimens once you are with child.

 Trying to get pregnant but not having much luck? WebMD tells us “moderate physical activity was found to benefit women of all body types in a new study examining the impact of exercise on fertility.”

 It’s like the old adage says, proper prior planning prevents piss poor performance (the 7 Ps). Pregnancy is nothing short of war - and one of the battles you’ll encounter during this war will be against atrophy (muscle loss). The trick is to take advantage of the healthy state you are in prior to pregnancy to prepare for the compromised state you will be in during pregnancy or as Sun Tzu put it, “In peace prepare for war, in war prepare for peace.”

 So what can you do? Simple, you can plan ahead and be prepared by training your body for strength, strength endurance, joint stability, injury prevention and lean mass gains to combat all the negative effects of pregnancy. The potential benefits of being a fit mom are, but are not limited to, less weight/fat gain and joint pain, higher energy levels, better mobility, better circulation, better mood, easier labor, better recovery after birth of child, etc.

 Don’t know where to start and/or worried about hurting yourself or your soon-to-be new family member? Call or email Fast Twitch today to set up your free fitness consultation and trial training session so that we can explain to and show you what training with a competent and experienced professional can do to improve your child bearing (and birthing) experience. 

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Filed Under Tags:  Fitness Training

Why Train With a Certified Personal Trainer

  • Francois

    Poster Profile:

    Name: Francois
    Email: Francois@FastTwitchFP.com
    Age: 35
    Location: Tampa and Apollo Beach, FL
    Position: Owner/Head Trainer
    Sign: Leo
    Bio:

    Born in France, raised in the Florida, born again hard on Parris Island (Oorah...), college educated in Exercise Science, certified multiple times in strength, conditioning and performance and ready to help you be the strongest and leanest you've ever been. 


by: Francois posted: February 28, 2012

Why Train With a Certified Personal Trainer

Wondering whether to train with a certified personal trainer? Below are a few scenarios to consider:

New Year's Resolution: You've been trying to work out for the last couple of months but you really don't fully understand how to do it let alone have the motivation to get it done on your own. If this is you, you might consider taking advantage of Fast Twitch's FREE consult, fitness assessment and training session to see if they can help you. 

You've stopped making gains: If you've been training for a while and are no longer satisfied with the results, maybe you could benefit from a new perspective and over ten years of experience and reults. A Fast Twitch trainer can assess your training routine and make the necessary changes to put you back on track to faster results. 

Not sure about your form/technique: You can work out day-in and day-out but unless you perform each exercise correctly, you won't see the results you want and will likely increase your chances of injury. A Fast Twitch trainer can teach you good form and exercise habits that will last you a lifetime and prevent injury rather than cause it. 

You are making headway but you need to be pushed to the next level: Exercise plateaus are often difficult to overcome by yourself. Many people just can't find a way to surmount a plateau without the help of a professional trainer. You can save a lot of time and wasted energy if you hire a trainer when you hit a fitness plateau. A Fast Twitch trainer can put together a personal workout plan that will take you over the hump and onto new results. 

Youre injured or sick: If you are injured and/or have a specific illness, then your doctor and trainer can work together to make sure that your training routine is effective but safe at the same time. Working out is supposed to create better health, not impair you further.

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Filed Under Tags:  Fitness Training

Training The Abs Correctly

Don't do abs work every day, just don't

  • Oliver

    Poster Profile:

    Name: Oliver
    Email: oliver@fasttwitchfp.com
    Age: 29
    Location: Apollo Beach, FL
    Position: Trainer
    Sign: Leo
    Bio:

    College educated in communication, certified through the National Strength and Conditioning Association, highly experienced and accomplished in fitness/performance training and ready to make everything on your body better.


by: Oliver posted: January 09, 2012

She can probably squat and deadlift more now

Ab work. Training the core. Building a 6-pack. Whatever you want to call it, training the abdominal muscles has been corrupted over the years. I’ll be short with this one and just get to the point: you don’t need to do a lot of ab work for your abs to look good. In fact, too much ab work will make the abs bigger, and this will only give you a thicker waist. Don’t believe me? Look at Britney Spears at the beginning of her career (on the left) and then compare that to the more recent picture of her (on the right). She’s lean in both pictures, sure, but her waist looks a lot bigger today than it did at the start of her career. The reason: she started doing 1,000 crunches a day to try and sculpt a tighter midsection. It only made her abs bigger, which on her tiny frame made a noticeable difference in the size of her waist.

The abs are not a muscle that needs to get bigger. They just need to be strong enough to prevent injury on heavy free-weight movements.

The abs have two purposes: to stabilize the spine and prevent it from buckling under pressure, and to curl the hips up a few degrees. Proper abdominal training should focus on the former, which is stabilization, and can eventually include hip curling movements like leg raises on an inclined bench or in a hanging position, but mostly it should be stabilization. Good movements to train the abs for stabilization are any variation of the plank exercise, ab-wheel roll-outs, squats and dead lifts.

Charles Poliquin, author of several books on weight-lifting and a highly regarded fitness professional, said, “If you truly isolate the abs, after six to eight weeks an athlete will plateau the rest of his life. Research has shown that the most coordinated athletes master the most difficult abdominal exercises in six to eight weeks. The only things that increase abdominal improvement are squatting and dead lifting.”

So, the ONLY way for the abdominals to continue to improve is with heavy squats and dead lifts, which shows you what the true purpose of the abdominal muscles are.

I hope this clears things up for you regarding ab training. Don’t train your abs for hypertrophy (muscle growth), train them with mostly stabilization exercises and only to the point of being strong enough to do heavy squats and dead lifts injury-free.

One last point: unfortunately, the only way you’ll ever enjoy the fruits of your labor is if you are lean enough to see your abs, as they can quickly get covered up by fat. This can only be accomplished through diet and exercise, so start eating better and get moving!

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Filed Under Tags:  Fitness Training
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