05
Sep '09
Abdominal exercises NOT to do…
To me, summer officially ends tomorrow, Labor Day.
Fortunately we have kettlebell workouts and the 6th Turbulence Training Transformation Contest to get you through the fall…and lots of other cool stuff this week.
Click here to listen to the call
I’m also giving you a double-dose of Transformation Tips this week…here’s the first one:
“You cannot fail. You will only get results. You’re testing, you’re tracking, and if you’re persistent, you will win!”
That means it doesn’t matter exactly how much weight you lose, its all about learning from the lessons over the Transformation…applying those lessons in the future will help you continue to get better and better.
Monday – September 7th
Now for the main Transformation Tip of the week:
We are often most disciplined in the morning. So if you are trying to start a new habit, such as meditation, drinking more water, exercising, etc, try doing it in the morning before other things get in the way!
Click here to get started in the 6th Turbulence Training Transformation Contest
And don’t forget…not only do you have a chance to win $1000 as grand prize, but EVERYONE who finishes gets 6 months free at TTMembers.com.
Kettlebell Workout time!
Repeat the following circuit 3-5 times.
Rest 60-90 seconds between circuits.
The objective is to better the time it takes to complete the entire circuit on each successive attempt.
1) Double-Hand KB Snatch x 10
2) Overhead Lunges x 10 reps (5 per side)
3) Push-Ups x 10
4) Mountain Climbers x 20
5) 1-Arm Swings x 20 reps (10 per arm, switching arms every 5 reps)
Tuesday
30 minutes of fun activity…and then check out the October Men’s Health if you can find it…one of the topics they covered was…
Q: Can I overdose on fish oil?
Answer:
Yes, so stick to no more than 2g per day.
Also, MH basically says that agave nectar is a joke…its no better than sugar.
Wednesday
Men’s Health also agrees with what I’ve been saying for years about ab exercises – you must avoid crunches and sit-ups. Here’s an old interview I did with spine health expert, Dr. John Gray, Ph.D.
CB: Finally John, many people state, “I use all of these ‘bad’ training exercises – like crunches and sit-ups – and I’ve never had a back problem.” How do you respond to that?
JRG:
I tell them to be happy they are winning the “survivor” series…for now. It’s true, some people are capable of handling great physical stresses without apparent injury, but the basic mechanics of what is happening inside the body does not change between people.
We have to remember that the risks of certain exercises compared to others are “relative.” Although it’s impossible to say with complete certainty that any given exercise WILL injure your back – you now have choices that will allow you to make better and more informed decisions that will decrease your risk of developing a back injury in the future.
We also know from biomechanical and rehabilitation research that disc injuries are caused by specific mechanisms that are reproduced in exercises that flex the spine under load. So, do you want to train hard, or train smart?
For people who are still unconvinced, I sometimes also use the analogy that there are people in their 80s who have smoked their entire lives and never developed cancer… do you care to try your luck?
If you are interested in more information on this topic, see Dr. Stuart McGill’s books “Low Back Disorders” and “Ultimate Back Fitness and Performance.” Book content and ordering information is available at BackFitPro.com
Here’s some ab exercises that avoid spinal flexion…
Thursday
30 minutes of fun activity and take some time to create a mental image of success. Use a vision board. Take pix of what you want to look and feel like and post them up. It will remind you to stay on track.
Friday
More European Intervals – from Le Louvre in Paris this time…et voila!
Social Support Saturday!
30 minutes of fun activity plus some social support from me!
Click here for my latest fat loss interview
Download this interesting – politically incorrect interview – I did here.
Sunday – Plan, Shop & Prepare
Do 30 minutes of fun activity and then…plan, shop, & prepare for the week ahead.
And if you are traveling, you must watch this video…its all about preparation. I’m pretty simple (apples and almonds when I travel) but Kardena takes it to the next level.
That’s it! See you over at KettlebellWorkouts.com
Next week!
Gain Muscle Lose Fat – hidden program from the Vault
Transformation and nutrition tips
Comments on Abdominal exercises NOT to do… »
Very info. I think about my Army experience every time I hear about this and what affect those sit ups had on my neck. Xrays tell the story now. Not a pretty sight to behold.
I am not sure what happens inside, but if it does there what it does to the back neck I say we were idiots for a long time and fools if we continue to abuse ourselves over the traditions of our fathers.
Thanks for the great info. It should help a lot of folks avoid some of the same trauma as thousands and they do not even know why they have neck and back problems now.
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Great info on the ab exercises. It always takes a few sessions/classes with clients/students until they buy into the noncrunch-sit up type ab work.
Just a note on your info for air travel nutrition. I dare you to try and leave Hawaii with any fresh whole fruit carry on beyond a pineapple.
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Great post – I very much like the transformation tips.
In terms of the abs exercises, I think that the plank has done great things for my abs and, indirectly, for my running. I seem to have a much more stable core now.
The other abs exercise which you’ve got in your bodyweight workouts which I love for abs is the mountain climber. I’d never done one before I started following TT, and the pictures in the manual made it look easy – 15 mountain climbers later I was amazed!!
I’ve been chronicling my experiences with TT as well as Eat Stop Eat on my blog, http://thefatrunner.blogspot.com – and I’m probably going to be in the transformation contest. Craig, get your check book out because I’m going to win that contest!!!
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Craig Ballantyne Reply:
September 7th, 2009 at 12:41 am
Nice work!
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Hey Craig:
How do you feel about traditional kettlebell core exercises like Turkish Get-Ups and Windmills? Would the TGUs have the same detrimental effects on the back and neck?
Thanks,
Mike
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Hi Craig
Kindly explain the Double-Hand KB Snatch..no idea how that is done …no explanation anywhere.
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Craig Ballantyne Reply:
September 12th, 2009 at 1:47 pm
check out the free workout at http://www.kettlebellworkouts.com
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