Strickland Fitness

Training for that Beachin Bod!

Now is the time most people have changed their fitness goals from shedding the winter coat to primping the bathing suit ready body! The question I get is how to do this as fast as possible. The formula is simple and the execution of it is also simple. The hard part is the discipline of keeping to the formula.

So what is the formula: In no particular order….

• Have a low fat (consisting of only good fats: Olive oil, almonds, avocados, etc.) high lean protein (poultry, fish, lean beef), and good carb (legumes, veggies, etc.) eating plan.
• Cut down on alcohol intake. Tough during the summer months, but a beachin body requires discipline.
• Intensify your workouts. Besides eating right, the two other components of a low fat firmed body are cardio and resistance training.
• Concentrate on doing intervals for cardio (read my post about this) as it is much more intense than steady state cardio and burns way more calories and fat.
• Go for it in your workouts. Add a couple pounds to the normal weights you use to exercise or do another set. You should be exhausted after working out.
• Be as active as possible.
• Try creating a fitness competition with a friend. That extra edge will fuel your workouts and you will get the much closer to you goals that much faster. Ahhh, the spirit of human competition!

The Plank

Do you see people at the gym holding a push-up position or holding that same position on their forearms? Do you ever wonder what they are really doing or what they are working? I have actually asked people what they are working when they are doing a plank and the number one response is, "I saw other people doing it so I decided to do it."

The plank has a very specific function and purpose. The Abdominals job in functional terms is to stop the back from hyper-extending (the lower back bending backwards). To feel what I mean, stand up and extend your arms high above your head. Start to slowly bend backwards at the lower back. You should begin to feel your abdominals tightening up the further back you get. Thats the abs doing their job to protect the lumbar spine (lower back).

Now, when you are holding a plank with your body in a straight line from head to toe allowing your lower back to keep its natural curve, you should feel yours abs tight. They are stopping your hips from sinking beneath the rest of your body, or your lower back from hyper-extending. That's the purpose of the plank. Our abdominals are supposed to stop movement, although they are trained mostly to create a movement (ie. crunches and sit ups). To strengthen your abs, do various versions of the plank for increased intensity. You will have decreased back pain because the muscle that supports it is getting stronger.

Try holding a plank for 3 sets of 15-30 seconds with rest in between. Once that becomes easy, try raising different limbs for higher demand of abdominal strength. Do not let the hips sink or the but raise in the air. Concentrate on keeping a straight line from head to toe.