Rapid Weight Loss: Core Focus
There are some fundamental differences you can make in order to win a game of rapid weight loss and this article is going to show you some powerful techniques to implement for greater success.
The main focus will be on your core because even though you may not notice it, the core is where you gain all your foundational strength from.
In other words, if you are one of those people who have noticed lately that you should be seeing faster results than you are, then this article will be of great help in allowing you to push past that barrier.
Rapid Weight Loss: Step 1
The first and most important step you should always be aware of is your posture when exercising, especially when you are training with weights.
This and for this reason only is why most gyms have so many mirrors! It’s not so you can check other people out, or see how good you look, but rather so that you can watch your form.
So what should you be watching with respect to your form? Let’s break it down:
Shoulder blades back – in all honesty I can’t think of one exercise where you shouldn’t have your shoulder blades back so that they are not rounded forward. You want to see your body have a straight line down from your head to your toes and this ties directly into your core…
Core tight – if you’re in the gym with me you’ll hear me constantly reminding you of keeping your core tight and shoulder blades back especially when any exercise is challenging your stability. This will allow you to use the right muscles for the exercise and at the same time burn extra calories by working your core muscles.
Feet shoulder width apart – with any weight baring exercise such as squats, it is especially important to make sure your feet are shoulder width apart and that your knees are directly above your feet. This stance will protect your knees, hips and lower back.
Rapid Weight Loss: Step 2
Our core muscles include the abs, obliques (love handles) and lower back so you can only imagine how active they are in every movement we make throughout the day. Just think about the amount of times we are lifting things, sitting down and up, and bending forward to get shoes on, clean etc.
So with this in mind, it should be obvious to us that the number one reason lower back pain is of epidemic proportions around the world is because the core muscles are too weak to support our upper body weight.
Get in the gym and mix it up with core exercises, don’t stick with just sit-ups. I’ve got a ton of these kind of workouts for you in the workouts and training section of the site but here is one of my fave’s:
3 sets x 30 seconds | Stability ball plank (view image)
3 sets x 20 seconds | Side planks (both sides is one set) (view image)
3 sets x 12 reps | Ab crunches on stability ball (view image)
3 sets x 10 reps | Stability ball pull-in (view image)
3 sets x 20 reps | Mountain Climbers (view image)
3 sets x 10 reps | Hanging leg raises (view image)
3 sets x 10 reps | Stability ball back extensions (view image)