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Lose Body Fat Before Summer Starts 3 Month Count Down

Hello readers. I just wanted to tell you 3 months is a great amount of time to get your self ready for Summer! you can stay active hiking, biking, walking, running and just plain enjoying the sun.

You can lose safely 1% of your body weight per week of body fat. That means if you weight 180 lbs you could lose 1.8lbs of body fat per week. THATS 9LBS in 5 weeks!!

I will talk about three main components to start your self down that path to better health, wellness and body fat loss.

Click on the link to find out how long you have to get into better shape.(months,weeks,days,hours,minutes,seconds)

Summer count down clock

Here are the three main components to your success in your quest to get the body and health you have always wanted.

  1. You must get in at least 30 minutes of activity a day. The intensity in any thing physical determines how many calories you burn during that activity. So if you are walking at a slow pace compared to fast walking or jogging you are  burning less calories. 30 minutes of moderate activity burns about 250 clalories per 30min.(It takes burning 3,500 calories to lose 1lb of body fat)
  2. Remember you should be doing some kind of weight bearing activity 2-3 times a week. Such as a weight training program. This will help you gain muscle which is your fat burning machinery and raise you metabolism.
  3. Food is 70% of your success in losing the body fat.  How much food should you consume? Your calorie intake can be anywhere from 1,400 calories to 2,200 calories on average.Make sure to increase you fruits and veggies to help keep you full. 5 servings a day of fruits and veggies is very important. A serving  is equal to a half a cup. Always balance your meals and snacks.

Well this is a great start to make your plan. If you need more guidance in you health and fitness goals then contact me at healthybellingham@hotmail.com

Thank you for your time and energy…Be well.

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

360-223-3696

CLICK ON THE LINK BELOW TO SUBSCRIBE

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Body Shop Part One Of The Series:Core Training Stay Tunned For More To Come!

What is core training?

Most people respond with crunches help your core! Crunches can help your core but, is not the first layer of muscles to address when trying to improve it.

Lets first talk about which muscles you are trying to target.

The most inner layer is your Transverse abdominal than internal obliques, external obliques and the last layer is your Abs AKA six pack. That is four layers of muscle before you get to your inner unit of muscle. Your Transverse abdominal, multifidus and pelvic floor are your inner most unit of core. The next exercises I introduce will work those muscles specifically if done correctly.

Why is it important to address your inner most layer of muscles?

That is a good question.

Our movements come from our core and making sure that you engaging those muscles during your training is important.

Your inner most layer acts as a corset for the middle of your body and is one of the main stabilizer during movement for your spine.

I am going to show you two exercises that will help with your core. The two exercises are a level one core exercise. Make sure you master the first exercise before moving on to the next one. So practice for at least two weeks before moving on.

Lets get familiar with the order of postures and actions to be applied to this particular core exercise.

  1. Lie down with your back on the floor and legs bent.
  2. Now that you are lying down you need to tilt your hips(pelvic tilts) and press the small of your back into the ground and now arch you back up;  you need to put your low back into what I call neutral position so that is in the middle of the movements you just performed.
  3. Now that you are in neutral with out moving your low back from neutral; you need to draw your belly button inward toward you spine and the second component is to activate pelvic floor which is the same as a kegel. Hold that belly button and kegel in for 30 seconds if you can. Try to do 5 sets of 30 second holds before you move on to the next exercise! Can you do it? If so you can move to the next exercise.
  4. Now that you know how to activate your core it is time to put it into a more dynamic exercise.

So lets talk about the basic points you must follow when doing this exercise

  • Always have you back in a neutral position before activating your core
  • When activating your core you must pull your belly button inward toward your spine and activate pelvic floor(kegel) while maintaining your neutral low back position.

After you have practiced this exercise enough that you can hold both contractions it is time to put it into the core exercise.

This next exercise is called a lying one leg lift.

Level 1

Lying leg lift core level 1

As you can see in the picture I am able to slide my hand under her back which is in the neutral position; if her back was flat I would not be able to slide my hand under it.

  1. First find neutral and activate your core and then lift the leg up just enough to slide a piece of paper underneath your lifted foot and hold it there.
  2. Hold your foot up for 5-10 seconds and then alternate to your other side doing the same thing.
  3. Make sure your hips do not tilt and your low back stays in neutral position.

You should start with 5-10 repetitions and 1-2 sets per day.

Ok, Now on to our next core exercise! Lying one leg lift on the ball. Remember to master the previous exercise first before you move on.

Level one core

core on the ball

You are to perform this next exercise just like the last one. You are trying to keep your hips level and your low back in neutral while you activate your core. You lift your hips up until you are flat. Look at the picture to see what that looks like. Practice this exercise for 1-2 weeks before moving on to the next exercise.

The next picture is of the same exercise but, now you lift one of your legs. Make sure to keep you back up and do not twist at the hips…if you are not able to do that then stick with the previous exercises until you are strong enough to.

 

Lying one leg lift on the ball

Lying one leg lift on the ball

When you are doing these exercises make sure you are not straining you neck or back if you have a previous injury make sure to get cleared by your doctor.

Well these exercises should help start you on your way to a solid exercise program and should part of the foundation.

If you need more guidance with the next level of core exercise and or need an exercise program that works contact me at healthybellingham@hotmaill.com

Thank you for your time and energy…Be well

Jaime J. Hernandez

Health and Exercise Prescriptions Inc.

CLICK ON THE LINK BELOW TO SUBSCRIBE


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