Home Ab Workouts & Obliques Exercises

Most ab training programs neglect one of the most important muscles in your "core". Sure, you can do tons of crunches and sit-ups, but if you aren't properly working your oblique muscles, then you won't have the complete 6-pack package.

And while your first thoughts of oblique exercises are dumbbell side bends or bicycle crunches, I've got 3 killer ab & core exercises for you today that are just as effective and safer for your low back.

If you do all 3 of these abs exercises once per week along with one other ab workout later in the week, you'll double the effectiveness of your ab workouts.

Plus, you can do this ab workout anytime, anywhere. You don't have to do it just at the end of a regular workout. You can do it in the morning before work, in your office (if you have privacy), in the park at lunch, or while watching your kids or TV at home. It's so simple and effective, yet doesn't require any equipment. It's the perfect three-exercise ab routine for building a sharp set of oblique muscles to compliment your 6-pack abs.

Do each exercise back to back with no rest between exercises. At the end of the circuit, take a 1 minute rest before repeating the circuit 2 more times. If you are a beginner, make the beginner modifications to each exercise and do the circuit only 1 time for the first week. In the second week, you can bump it up to 2 circuits, and finally to 3 circuits in week 3.

Follow this program for 4 weeks, and then add in some new exercises, remove some of the old exercises, and change the order and repetition scheme of the exercises. You need to change every aspect of your workout every 4-6 weeks so that you don't get bored and so that your program stays as effective as possible.  Don't forget that your main focus should still be full body workouts and not just ab workouts if you really want to have lean six pack abs.

Here's the 3-exercise abs oblique obliteration circuit:

1) Cross-Body Mountain Climber – 10 reps per side
2) Side Plank – 30 second hold per side
3) Spiderman Pushup – 8 reps per side

Here are detailed descriptions of how to do each exercise:

Cross-Body Mountain Climber

 

Side Plank

 

Spiderman Push-up

 

Try adding these abs and obliques exercise circuits into your regular workouts or on alternate days.  Give it some time and dedication and you'll have razor sharp obliques and rock hard abs in just a couple cycles.

Make sure to check out Craig's new Home Abdominal Workouts Program below:

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Source 4 Foods Never To Eat

How To Avoid That Affiliate Marketing Scam

You have finally decided that the 9-5 day job isn't for you. Your tired of your work being undervalues and underappreciated. You would like to work when you feel you are most productive, not when some boss or manager feels it is so. You are also tired of working hard with no incentive or reward scheme in place.

Affiliate marketing is a great opportunity for those who want to venture out on their own. The minimal risk and zero start up costs make it an attractive option to many. Affiliate marketing programs are perfect for those people who are motivated and self starters. They are also great for those who want to set their own working hours.

The internet has helped up change so many aspects of our lives. We can study and work from home with the help of a computer and high speed internet access. However, there are unfortunately lots of scammers out there ready to take either your money or your work to use for their benefit. Many of these email scam programs and work at home schemes have little hope of amounting to any kind of living.

Unfortunately, these scammers have made their way into the world of affiliate marketing as well. There are some excellent affiliate marketing programs to get involved with; the trick is how to spot the scammers.

The face and manner of the internet and affiliate marketing is constantly changing. This makes it very difficult to produce a definitive list of do's and don'ts. However, there are some signs that one can look for. If your company displays any of these signs it does not mean for sure that they are con artists. However, it should warrant further investigation.

An affiliate marketing program should always provide you with some support. This can include an agent that you can contact with questions or problems. A legitimate company should want you to do well. The better you do the better they do. It should at very least contain a toll free phone number, email address and fixed street address. If your company is an online affiliate marketing program, the lack of an email or web page should definitely raise some red flags. Other things such as no phone or address do not mean necessarily that they are trying to scam you. However, you need to investigate them with a fine tooth comb.

A good test is to send the company an email with some basic questions. If it takes them weeks to get back to you then you need to give this venture careful consideration. Again, they may not be out to con you but if they are poor at communication, this could be a sign of other internal problems.

If the company has no website then you should consider something else. Legitimate affiliate marketing programs generally have a detailed website with all the information you need. One should be suspicious of companies that operate only by email. A website is fairly easy to create so why hasn't this company invested the time to do so? Also, a website leaves a bit more of a trail to a company. If they do end up scamming you, the chances of tracing the people via a website are much better then tracing them through masses of email addresses.

Many of us would love the opportunity to work for ourselves. We would love to chuck in the day job and start our own businesses. However, the costs of starting a business combined with the risk involved stop most of us before we even get started. Affiliate marketing is a great way to make some money by working for yourself. The costs are none and the risk minimal. One needs to use some caution when signing onto a program. Make sure there is adequate support available to you. Make sure the company is contactable and that they answer queries in a timely fashion. Be incredibly cautious of companies that have no website. These factors do not always mean that the company is out to scam you; however they should be looked at carefully.

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Source 4 Foods Never To Eat

How to End Constipation?

 

Constipation is a big problem in the western world.

According to the medical community, constipation is defined as having 1 bowel movement every 2 to 3 days. But as holistic health care professionals, we know that's absolute nonsense!

For optimal health, you should be passing 2-3 bowel movements each day! Anything less is considered constipation. If you've ever had a colon cleanse, good for you. If not, you need to read the following important information regarding constipation and colon health.

What Causes Constipation?

Constipation is usually a result of years of abusing your digestive system through poor food choices and not listening to your body. Chronic intake of foods that irritate your digestive and intestinal system eventually causes them to function at a sub-optimal level. For instance, non-foods like coffee, refined sugar, alcohol, and other processed foods stress your colon and digestive system and eventually hinder their function.

For optimal colon health, the goal should be to remove these irritating foods and provide your system with nutrients that will allow it to heal and function as it should.

Being constipated can also come about by resisting the urge to do your "business". At a very young, we simply went when we needed to go – no problem except for the clean-up our parents were subjected to. But as we age, we tend to suppress our body's natural urge to defecate. Whether it be class or work schedules or travel commitments, we've started to ignore our body's many cries to head to the toilet.

In the end, we have instructed our body that we will have a bowel movement (or at least try to) on our terms, when we're willing and ready. However, it isn't that simple because your body knows when it needs to go. Passing a bowel movement is not a logical decision, it is a primal need your body is destined to satisfy.

So it is our fault, our lifestyle, and our poor dietary choices that has led to being constipated.

Why is Constipation Dangerous?

This could quickly turn into a very lengthy discussion but we'll give you the essentials. The problem with being constipated is that your body's waste does not get to its final destination – the toilet.

Rather, it sits in your colon, putrefying and expelling more toxins back into your body. This is called autointoxication and is a serious health concern if it persists over time.

Think about it. If you were to let garbage pile up in your home for weeks, months, or years can you imagine the type of disgusting and toxic environment you'd be creating?

Well, the same thing happens in your body if your "garbage" is not regularly removed.

Over time, these endogenous toxins will be stored in your fat tissue which includes your fat cells, brain, and nervous tissue. It's no wonder there's a considerable correlation between constipation, autointoxication, and degenerative diseases!

Natural Constipation Remedies

The first thing is to listen to your body. If you need to go, then go!

Second, remove the irritating foods that we spoke about above.

Third, drink plenty of water. Constipation can also be a result of being dehydrated. Provide your body with more water and it will assist your waste removal.

Fourth, eat more fiber. The goal (from an overall health perspective) is to hit 35 grams of fiber per day. But really, are you going to count? Probably not. Therefore, simply by eating more whole foods or even following a raw food diet will greatly assist you.

The goal is to get both soluble and insoluble fiber. Ground flaxseeds are a great source of balanced fiber and a terrific source of omega-3 fatty acids.

Fifth, getting more essential fatty acids (omega-3s) will provide the lubrication required to allow your colon to pass along the waste smoothly and effortlessly. If you strain to pass a movement, that's a good indication you could use some more lubrication.

Finally, you need to follow a detox diet that will cleanse your body. If you've been constipated for some time, then you need to face facts and realize that your body is a toxic feeding ground! The only way to better your health and prevent future problems is to get the waste out of your body through regular bowel movements and other means that will detoxify your body.

You don't have to be a prisoner to constipation any longer. Allow us to show you the light…

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Source 4 Foods Never To Eat

How to Jump Higher! Vertical Leap Secrets from the World’s Best Strength Coaches: Part 6

First of all make sure to check out parts 1 – 5

Here's what was covered in these parts:

Part 1: Kettlebell exercises to jump higher
Part 2: Band training secrets to improve your vertical leap
Part 3: What to do the 22-23 hours outside of the gym to maximize your vertical jump
Part 4: What does speed have to do with jumping higher?
Part 5: Technique, weaknesses and mobility to maximize your vertical

Of course I could not write an article on vertical jump training without discussing stair exercises. After all they do call me "The Stairs Guy, The Stairs Guru, and even Step Daddy"! I was also fortunate enough to see first hand how valuable stair training can be when I served as strength coach the WNBA's New York Liberty in 2002 & 2003. We actually found ourselves with out places to train. Can you imagine that? Well at the time the New York Knick's training center was under construction and it really caused problems for us.

So why am so hung up on stair training for power development? The first reason is that stairs lend themselves great to plyometric training.

The exercises of choice are usually box jumping and bounding when it comes to plyometric training. Stairs can replace the need for a box and bounding actually requires no equipment. Another thing I like about stairs is that you can develop a rhythm which I believe to be very important. By this I mean you jump from stair to stair for the prescribe number of repetitions. You really can't do this with a box which makes the stairs a better choice.

Another thing is I believe a hard surface works best when doing power development training. A harder surface gives you a better ground reaction force thus making you more powerful. Some trainers actually use sand training and I think this actually defeats the purpose of getting a forceful stretch-shortening reaction. Keep this in mind though as a hard surface can be hard on your joints. Stair work for power development should be done no more than 2 times a week. And if you are in season it should be done only once a week with very low volume or low level hops (1 or 2 steps at most) and a way to condition. Steve Cotter makes an excellent point in his talk on power development training: It's like homeopathic medicine. You want a little bit of the poison so that you adapt to it and get stronger and more powerful. So only a little bit of power development training in stairs can go a long way. Just remember to work hard, be intense and don't over do it! In fact our power development work in the stairs only takes up 15-25 minutes 1-2 times a week.

Stairs serve as excellent equipment for plyometric training for many reasons. You have steps which serve as indicators of improvement. When an athlete begins he/she may be able to hop up 1 step at a time. As the athlete improves they can hop up 2-3 or even 4 steps at a time showing marked improvement.

Actual plyometric training equipment can be very expensive and usually is not available to many athletes. This is not the case with stairs.

The next reason is because stairs are excellent for high end anaerobic conditioning and speed development. So what do I mean by high end conditioning. Simple: The conditioning that leaves you bent over and gasping for air. Getting in killer shape is important because jumping takes a lot of you. More importantly is that a great jump is just that a great jump. You want to also be able to have a great jump through out an entire basketball game. Don't be the athlete that looks good in warm-ups when nothing is on the line. Be the athlete that can jump, block shots, get rebounds, dunk and make a difference in the 4th quarter.

On top of that is that running and hopping up stairs for conditioning will in fact improve strength and power. In fact even if you just adopt running up stairs for conditioning you'll notice significant improvement in strength and power. The reason for this is because you are training to move your body against gravity and that inherently has a strength & power component. Even further is that in season you will want to curtail the heavy power development work because of all the jumping you are already doing. But you can still do the high end anaerobic conditioning (usually running up stairs) because it is time efficient and gives lots of bang for your buc (conditioning, strength & power).

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Source 4 Foods Never To Eat

Meal Planning 101: Variety Sucks

 

In the next 2 minutes you are going to learn why meal variety sucks and how that can be the single factor that leads you away from your goals.
Pull up a chair and hear me out please.
"Variety Sucks!" – he said.
My eyes were wide open like a kid who just heard his first swear word when I heard that. In fact, stunned because many people who I've run across told me that variety in my meals is the KEY to success.
You know what I mean don't you?
"No not that kind of variety," he said. "Meal variety. When you change your meals all the time. Everything has to be new for each meal. You get bored right? So you always have to have something different. That sucks."
Again, I couldn't believe my ears and yet, he was right.
You probably already know this…
What if you continually change your meals all the time, so it's always a new meal every day. Of course you won't be bored but what you will find impossible to do is stick with your plan and maintain a steady goal.
Obviously you can understand that makes perfect sense!
You're probably wondering if most professional bodybuilders and those who you admire have pretty boring diets.
Let's take an example of Jenny Craig, Weight Watchers or any number of other commercial diets on the market today.
Okay, you're probably wondering…
What do they all have in common?
Face it… they are all using pre-planned meals!
Don't miss a word of this…
You are never guessing at what to eat or making hasty choices without full well knowing exactly how many calories are in that meal, the protein, carb and fat contents too.
Knowing this is critical to keeping your meals targeted towards your goals. The more variety you have, the harder it will be to stick with a set meal plan to ensure you are getting the proper nutrients as well as enough calories.
And now you begin to realize that variety does suck.
Do you ever try and create a meal on the fly?
No planning just go to a restaurant and pick something off the menu only to track your meal later and find out you were way over your goal or you aren't close to your calories for the day and have to literally stuff yourself later?
Here's my confession…
My greatest success in terms of nutrition have come from a variety of pre-planned meals. 7 day meal plans where I know what I'm going to eat, what to shop for and all of them laser targeted towards my goal.
You see, variety in the food choices isn't a bad thing at all. Variety ensures we are getting the proper nutrients and ratios. It helps to have several pre-planned meals so that you aren't too bored but you know what's ahead.
Pre-planning your meals for the week lets you go shopping for the foods you need as well.
Think of how impossible it will be to just "eat" if you don't give some thought into the meals you are having to reach your goals.
Grocery shopping would be a nightmare if I didn't already know my meals well in advance.
I know your boring alarm is going off right now but it doesn't have to be that way.
Plan out your meals. The more pre-planned meals you have, the easier it will be to shop. The faster you can put together something that meets your needs.
The people who simply must have a new breakfast, lunch and dinner so they don't get bored with foods, are the ones always counting calories. They are always guessing at what meal they are about to eat if it fits their goals. They find out AFTER they have eaten it.
The successful people know before the food hits their mouth what the meal is doing for them. They already know how many calories. They know the portions. Calorie counting only had to happen once.
Think about this for a minute.
If you want variety in everything you eat and you don't want to have pre-planned meals because that just sounds too boring, then realize that might be why you aren't reaching your goals.
I'm not saying meals have to be boring and bland but you should know before hand what you are going to eat.
That's a pre-planned meal.
That's why variety in one sense of the meaning sucks!

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Source 4 Foods Never To Eat

is Using Correct Form All That Important?

Above is a really big question for anyone who spends time improving themselves in the gym each week.

The technique (form) you use on each and every exercise can play a pretty big role in how fast you make gains and how much of an impact those gains will have on your performance.

This week's post isn't a 'step by step' form guide for a big group of exercises, this is rather a complete explanation as to what form actually is, how best to treat it and how correcting any weaknesses in your form at the moment will benefit you.

What is exercise form?

For me, instead of talking about why one form or technique is better than another, I want to discuss forms practical application when training.

Perfect form can be measured and classified into 2 groups;

1) Using correct ROM (range of motion)

ROM stands for the distance (range) a muscle travels throughout a particular exercise. Some exercises like the barbell squat have a very large ROM and others like the bent over dumbbell tricep kickback have a rather short range of motion.

Now imagine an exercises range of motion as a long footpath, the further you walk along that path the more things you see and the more experiences you encounter.

The same thing applies to your muscles, the larger the range of motion you use, the more muscular fibers you recruit and therefore stimulate.

The only difference is that a muscle has different peak points of stimulation along that range of motion. These peak points are areas of stimulation that enforce much more isolation on a muscle group than along other parts of the muscles range.

To put simply, you should combine full range of motion exercises to stimulate an entire muscles range and should also use partial ROM, like half reps or static reps to further isolate individual muscle groups when training.

2) Maintaining exercise safety and remaining injury free.

Naturally, weight lifting causes much greater stress to our internal organs, muscles, bones, joints, ligaments and cartilage. Because of this it has the potential to take them to dangerous levels above what can be handled, causing damage and injury.

Not using correct form when training with resistance is one of the most common reasons for those injuries and can easily be avoided with the implementation of some basic principles.

It is all about controlling your movements when under 'hyperextension'

Hyperextension is when a muscle and its surrounding structures are taken past their normal range of motion, as seen in the pictures above.

Many common weight lifting exercises enforce slight hyperextension to reach full range of motion, here are some examples.

Hyperextension of the shoulder – Barbell / Dumbbell bench press of fly's

Hyperextension of the knee – Leg extensions / straight leg deadlifts

Hyperextension of the elbow – Bicep preacher curl / tricep extensions

Hyperextension of the spine – Barbell Deadlift / Lying rear leg raises

As you can see some of the most common exercises even have potential to cause injury so make sure you follow these simple rules when taking your muscles into hyperextension;

1) Ensure your movement is slow, controlled and deliberate

2) Never use explosive force in a hyperextension. Use explosion to get to the point before hyperextension and then slow down your movement

3) If you have a previous or current injury to a muscle, don't take it to the point of hyperextension. If you do you are a very good chance of re-doing it or causing it further damage.

Summing things up on form…

So are you currently using correct form?

Well if your exercise technique is taking each muscle through its full range of motion and you are in total control of the weight throughout and more importantly through hyperextension, then the answer is YES!

But if you're using excessive momentum (swinging) during an exercise you are more than likely recruiting other muscle groups to assist in the lift. This not only increases your chances of injury from hyperextension but also takes away valuable stimulation from the muscle you're actually targeting.

For More Information Click Here

Source 4 Foods Never To Eat

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Source 4 Foods Never To Eat