Are Crunches Bad? (Long!)

It's a good chance that you've watched the news in recent months, or read the fitness magazines or sites, you're most likely going to begin noticing a growing trend. For now, I'll call it "crunch bashing". "Crunch-bashing" is simply this: it is the knowledge that most of the popular crunches of today are a waste of time, coupled with controversy-driven, opinionated selling. It's a viscious cycle, and this article will help steer you in the right direction.

Crunches: Are They Evil or Good?

In this entry, I'll tell you what is wrong with crunches. And, almost oxymoronic, I will release to you a type of "crunch" that really works ALONG WITH your anatomy to help define your stomach muscles.

To begin with, it is necessary to understand that your body has absolutely no clue what is physically pleasing. Its main focus is function. The trade off is this: if the body is put into positions of functionality, it will give us visually pleasing results. Working against these functions will ultimately slow progress down.

Crunches (the sit-up kind) do not deliver full functionality because the rectus abdominis muscles (the muscles that give you a six pack) are meant to function by crunching the pelvis TOWARD the ribs, rather than the ribs toward the pelvis.

Think of it in terms of your daily routine, there is little to no resistance against stomach muscles when you hunch forward to pick something up. The abdominal muscles are actually relaxed and the lower back lessens its contraction to allow you to bend. This does not work the abs. In this case, they are not being worked.

Crunching is an ineffective exercise simply because they do not work the rectus abdominis muscles in the way that is most functional for them.

If you want a crunch that does work: it is known as the reverse crunch. This is how reverse crunches are done:

1. Lie on your back. Grab a weight, couch, or bed above your head for stability.
2. Bend your legs and attempt to touch your forhead with your knees.
3. Bring your legs back to the floor.

At the top of the movement, your shoulder blades and the top of your back should have been the only two things touching the floor. Your pelvis and lower back should have been lifted, and your face should have been in the middle of your knees (approximately). When this is done with enough repetition, you are functionally working your rectus abdominis and promoting true stimulation to your muscles.

I know that this is a long post, but I wanted to give this information to you for you to use. :D Leave me a comment below on what you think!

A Word on Goals

What I want to write about today is about goals and how to set them.

Most people talk about goals as if they are a fantasy that they will automatically THINK themselves into. They look like this:
"I want to lose 25 pounds."

It's bland, boring, and simply desire.

It's great to want to lose 25 pounds, but there is nothing PULLING you toward that goal.

Instead, set a goal with your end result in mind. Ask yourself some basic questions:

• What can I do when I ______ that I can't do now?
• What will I enjoy when I ______ that I can't enjoy now?
• How can I benefit _____ when I ______ that I can't benefit _____ now?

If you picture yourself at your goal, don't just picture how you look or feel, picture yourself doing things differently, more adventurously. Create a compelling goal.

"I will lose 25 pounds in order to play with my kids longer, be more attractive to my wife and increase our love-life, and be able to fit confidently in my work clothes."

It is compelling and motivating. Inspires you to act rather than to wish.

Now set a goal and go act on it.

PS. This post is about 210 words. Sorry.

Exercising for Progress

This is a really short one. I wrote down a note that someone had said to me the other day.

Story:
Basically, there are two old guys who come into my gym. Both are in their sixties, and both are in really great shape.

One of them is more intense about fitness than the other. But the other is motivated by the desire to still "be able to do things and go places where a car won't go."

One day, I notice that the more intense of the two is really putting my "Do things" friend through the ringer, and really working him hard.

My "Do things" friend later comes up to me, sweating like a mule. I said to him, "He's working you hard today, huh?"

What he said to me stuck with me. He said, "Train with others who are better than you, if you want to get better."

It's true. If you want to be in great shape, find someone in the shape you want to be, and exercise with them. Ask them for help, because they know how to do it.

They know the secrets.

Food and You

Losing belly fat does have some relationship with your diet. You need to know what your relationship with food currently is, in order to assess whether or not your food intake is hindering your progress.

To do this, you need to have a simple notebook for one week. This is your diet diary.

Write down EVERYTHING you eat on specific days, times, and what it was. The mood you were in before and after your meal or snack.

At the end of the week, sit down and look over where most of your calories come from.

Ask yourself questions about it. Assess whether or not you eat more in the morning or in the evening. See if you eat more when your mood is down or whether it is up. Taking this "food relationship inventory" will tell you where you are at when it comes to eating.

You already know the basics about a good, healthy diet, but you may not know where you are right now when it comes to WHAT you're eating currently. Give it a shot. You don't know where you can go without first knowing where you are.

Will Running Flatten my Stomach?

There's a big debate out there when it comes to what exercises should be done to burn calories. Mostly, it comes with people who run versus people who hate running.

I'll admit that I hate running. With a passion. And running will not help flatten your stomach.

It's easier to train your abs when you walk.

Walking is natural. Our bodies do it so readily that we don't even think about it. Also, walking is lower impact on our hips, knees, and back.

If you want to train your abs to stay in on a day to day basis, then you need to walk. Not only will it burn calories, but it will also get your stomach flattened due to a natural movement that your body is use to doing.

The next time you go to the gym, or walk outside, try focusing on keeping your stomach tight while you walk. You'll definitely feel the difference, and overtime it becomes natural to "hold it in".

Quick tip to Burning Fat

This one is a quick one today. I want to shoot it off while I am thinking about it because I am going to be away from the computer for the next few hours. (I have a bad memory, so it always helps to write things down or type them out when I am thinking about them.)

One of the best ways that I have had success in flattening my stomach and burning fat is by swimming.

Swimming is the ultimate workout because it uses practically every muscle in your body and has almost NO impact to your joints AT ALL. I have bad knees so sometimes hitting the gym and running never happen.

Try it out. If you have the chance, go for a swim. Swim some laps or just swim around. You'll see what I mean.

Leave a comment below, and tell me what you think about my short little quips.

Best Ab Strengthening Exercise?

Here is my FAVORITE workout to strengthen up my stomach muscles.
It's called a "Reverse Crunch."

All you need to do is lie on your back with your hands holding a bed, or a sofa, or something heavy enough to steady your upper body.

Extend your legs out straight, and lift your legs off of the ground about 5 - 9 inches.

Bring your knees toward your chest (as if you were balling up into a ball - bending your legs) and roll up onto your upper back, between your shoulders. Hold for a few seconds, and slowly return to the beginning position (with your legs slightly off the ground).

Do a few reps of this bad boy, and you'll really feel your abs working. Remember to keep your tummy tucked in, as if someone is poking you in the gut, and you're trying to keep your stomach away from their fingers.

A Healthy Snack

Here's a little snack that I want to share with you today.

It's great for those who get that craving for something sweet, but always go after trash-foods. It's a bummer for you if you're allergic to peanut-butter, though. I'm sure you can use almond butter or something similar. You just have to try it and see.

Use this little formula so that you can make either a big or little batch of this sweet treat.

• Four parts peanut-butter.
• Two parts quick oats.
• One part honey.
• One part powdered milk.

(So if "four parts" is a cup, you'd use one FORTH of a cup for the honey and milk, and one HALF of a cup of quick oats.)

Mix well until you have a dry-ish mixture. It should be just hard enough to ball into little balls. But it shouldn't be dry and powdery. Give it a try! It tastes awesome. I'm eating some as I write this.