Sadly this isn’t true at all and it can actually do more harm than good. Don’t get me wrong. I believe crunches have their place in some form or another but not in what I’m about to teach you. So in order to tell you how to get a sexy core you should know a little more about the core muscles. Now I like to split the core into 4 different workable areas. Upper abs(just under the chest), Lower abs (waist and below), obliques(side abs) and lower back. Now there are different layers of muscle but we really don’t need to get into that right now.

So what you really need is a balance of strength between these four groups. I’ve know people with amazing abs (I mean 6 pack) pull their back out because there was no balance. That’s why you’re best exercises don’t lie in different variations of crunches and sit ups, but variations of planks. For those of you who don’t know what a plank is, it’s a face down position on the floor where you hold yourself up from you forearms and feet, keeping you body level. These are great exercises that engage all core muscles at all times. Depending on what variation of plank you are doing, you can work specific groups. These not only get a lot more done at one time but you also build up a muscular endurance. Trust me, if you’ve never tried a plank before, give it a shot and see how you feel after holding it for just 30 seconds. It can be surprisingly difficult.

I chose 10 minutes for a reason today. Sure, I can show you an intense 5 minute ab workout that will have you gasping for air but I feel 10 minutes is good for beginners to practice form. Proper form can be difficult and you may find yourself sticking you booty in the air to hold the plank or just letting you hips sag toward the floor. Once you get form down, you can try repetition based plank exercises and see how well you can do in a given time but first start off slow and use the full 10.

Now I just shared with you how you can get the sexy core you want but it’s up to you to eat well and work our regularly to your hard work shows. There are tons of videos on youtube you can check out showing you variation. I find this an easier way to discover the exercise and see how to perform it properly. So give it a shot and tell me what you think.

So take a second to rank your health & fitness goals and look at them. If they are not a 10, then we need some work to do. I know things such as taking care of a family and loved ones and even getting that promotion you deserve are top priorities and chances are in some way, shape or form you’ve already set out and conquered these goals and are looking to take it a step further. That great! It’s human nature to always strive for something greater but more often than not, neglecting ones health can actually hold you back. What you have to do is remember why you wanted to get in great shape in the first place and take it one step further.

I’ll use myself as an example that you may hope to relate to. Sure, I work out cause I want to be healthy and energetic. Naturally I want to look my best as well. But when I look at the look forward to my future, I want to grow old and have a big family. I want to be able to still go on those family adventures and even watch my grandchildren grow up. Sadly, these things are becoming less common every day because everything in this world has become so convenient that you can literally make a living out of your home.

What I am encouraging you all to do is rank how important it is for you to be the healthiest you can and if it’s not a 10, dig down deep and find that hidden factor that is so important to you that you realize you should be caring for yourself as much as you care for anything else you’ve ever ranked as a 10. I promise, if you do that you will undoubtedly reach levels of health and fitness you thought we no longer possible.

Believe it or not, a persons overall health is rarely the reason they want to get in shape and look great. Sure they may say so and to a degree it is true. Who doesn’t want to be healthier? It doesn’t change the fact that their main motivator is looking their best in front of everyone at the pool or beach. It’s only natural to want people to see what you have worked so hard to achieve and in my opinion, if you’re proud of your hard work that resulted in that transformation… strut your stuff. You have no reason not to and as an extra reward, you are probably much healthier than you were when you first decided it was time to get in shape. This is the time of year when you see people work their hardest. True enough you’ll see lots of people making their new years resolutions but that’s usually to lose 10-20 pounds and most throw in the towel after the first month.

Getting your super sexy beach body is no easy task though and it can be extremely frustrating to many people that don’t know the best way about getting. I am a fan of nearly all forms of exercise and fitness but when push comes to shove I prefer to use high intensity body weight exercises. I find that when you do an exercise has hard as you can for about 30 seconds before jumping right into a different exercise and repeating. You can burn over 550 calories of fat in about 35 minutes. That’s strictly fat calories. Many people think that all calories burnt are fat at that’s a big mistake. When eating a good nutritional plan to the mix, you can see dramatic results in just a couple week. I mean real results where muscle is clearly toning, fat is melting away, saggy booties are lifting and abs are showing. There are programs out there that do this kind of exercise but none that work as well as the programs designed at Velocity Boot Camp in Los Angeles. If you’re looking for results fast, I suggest checking out www.velocitybootcamp.com

So now that we know the real reason to get in shape is to show it off (at least for the summer), how we should manage our diets, what kind of exercise works best and where to find it… what are you waiting for? Go out and get it done before the summer ends!

As often as the so called “professionals” on the t.v. and radio say that their procedure will work to take the extra weight off, all it does is something you can do on your own. Control the amount of food you eat. They have these impressive testimonials where some lady lost 120 pounds all because of this surgery and didn’t have to change her lifestyle. Well the hard truth is that after you go through a procedure like this, you are required to eat healthier and the stomach stapling simply keeps you from overeating. Better yet, one of the most well know ones (it has the word “band” in the name) says that you can lose an average of 2 pounds a week.

I do actually believe this but only because any person can easily do this just by altering their diet alone. You don’t even need the surgery! As a health and fitness pro, My average client loses 2-3 pounds a week and some even 5 pounds a week. Let’s not forget about the risk either. There is always a chance that something can go south before, during or after the operation where the worst can happen. I’m mean, is it really worth the risk just to end up getting the same results as you would if you just changed your diet and worked out a couple time a week? Think of it this way too. Adding diet change with exercise increases energy, endurance, strength and even sexual stamina where shrinking you stomach does none of that. Plus you’re paying a whole lot for it.

It all comes down to this. As frustrating as it may be sometimes to see slow results, you never want to do anything outside of finding the right fitness and diet that works for your body. You will never get anywhere taking the easy way out. There’s to much risk and you would have a far better chance gaining they weight back. Just stay positive, motivate yourself and give it all you got and I guarantee you’ll get where you wanna be.

So as a fitness professional I come across people of all types and many of which will stop at nothing to change their lives and bodies in a positive way. I mean they will do whatever it takes and this energy really helps to get others going. When you see this kind of person, you should ask what they have done to help transform themselves so fast (because these are the people that can really lose 15 pounds or more in their first month). They will tell you they cut out things like going to bars as much, stopped picking up fast food and going out to dinner as much, buying things they don’t need that would make them lazy, cooking their own food, making it every class they could and even waking up earlier than they like. They do whatever it takes to make sure they have a health/fitness pro helping them out along the way… And why? Well lets admit it. Even if people knew how to make an effective workout program, they still don’t push themselves hard enough to make a difference let alone find the energy to go the they gym. They just don’t ever feel accountable enough.

Now, on the other end you have some people that want the change but not enough to actually create a lifestyle change. They like what they do regularly that in most cases works against good health but still want a quick fix to get them in shape so they can just leave as soon as they reach their goals. Personally, I find this ridiculous because most people think that maintaining their bodies is easy but always end up back within a month or two. Your body is constantly changing and you need someone to adjust your diet and workout routine as it changes.

I currently have a personal training client that trains with me twice a week. We were making good progress and one day he suddenly decides that he can’t come to train anymore because he couldn’t afford it. Well since I know that there really aren’t any good excuses to discontinue improving your health, energy and confidence, I asked to see his last bank statement with all the transactions he was making. Well needless to say, I found that he could be saving nearly $400 a month by not going to the bar as often, taking out fast food and cutting restaurant visits in half. When I finally proved to him there is never a good excuse, he took my advise and lost over 45 pounds while saving extra money.

I know when some of you read this you may take offense because you know you fall in this category and for that I’m sorry. With any luck, this will help motivate you to do what it takes to reach those goals you truly deserve. If it takes giving up your favorite drink, food or even cable t.v., hopefully you do it. I personally believe each and everyone of you has what it takes to go all the way and just need to be willing to make some changes. To you others that have made some sacrifices and are doing whatever it takes to let someone like a coach or even a fitness video program help you reach your goals, I tip my hat to you cause you are truly goin the distance.

Well, I’m sorry to say but most of the supplements out there are garbage. In most cases, they are no better than the other unless you are really willing to do your research. So what are the best ways to get what your body needs? Easy. The actually food source. When you get a nutrient from the food source itself, you are getting it in its purest form. There are no chemicals and processing to make it. If you want vitamin C, have an orange. If you need protein, eat some chicken or fish and so on. As long as you have these foods available to you, there is no need to buy supplements to achieve your fitness goals.

Now sometimes it just comes down to not having the time to buy or even eat the foods that you need. In this day and age most people are on the run 24 hours and day. This makes it hard to get what you need when you need it. In cases like this I recommend taking the supplements because they are better than nothing. This doesn’t mean you can just grab the cheapest ones or the ones with the coolest label. You should still check out exactly how much of what is in there and is that enough. Men and women have different nutritional needs and it’s almost impossible to gender specific supplements.

There is actually only one brand available that I know of that really has the whole 9 yards when it comes to quality. It’s called Prograde and these people really make the best of the best. They have exactly what you need and are willing to help you out if you need it. I myself love all the options they have that fit my requirements. Because I don’t always get the chance to make my meals a day ahead of time, I will sometimes turn to their protein formulas. Check them out at www.velocity.getprograde.com

When it comes down to it, You should only be taking supplements if you don’t have access to a food source that gives that nutrient you need. Your body usually wont absorb it as well. But If you don’t have a choice, get your hands on some good supplements and take those when needed.

Most people don’t realize this but your body is the single best piece of “equipment” to get into the best shape of your life. You see, most people are so convinced that weight machines are the only way to get into shape that there is nothing in the world that could convince them otherwise… even is they are extremely overweight! This is because you see infomercials about the next piece of equipment that will revolutionize fitness and attracts you to it cause they show a ripped guy and a slim and sexy girl using the machine. This puts a subliminal message in you head telling you, “this is how he or she got in great shape”. Since most of us can’t afford the new top of the line products, we get a gym membership and use the machines that are similar.

The simple truth of the matter is your body is the perfect tool to lose weight and sculpt lean muscle. You don’t ever have to leave home and if you put in a lot of effort, you only have to work out 30-40 minutes. Sounds a lot better than walking aimlessly around the gym for 2 hours a day doesn’t it? There are many programs that help you learn these exercises but are put together terribly and can cause little results or injury. To get the most out of your time and body, you will want to see a specialist to teach you the fundamentals. It may cost you a few bucks, but the progress you see in comparison to trying to learn it all yourself it worth 10 times the price.

Take Velocity Boot Camp for instance. This is a group fitness program here in Los Angeles specifically designed with body weight exercises to work specific muscles at a rate that allows your body to maximize the results in the shortest time possible. It actually took 15 months to create and trial before it became what it is now. And what kind of results can you expect from a body weight program like this? How does losing roughly 3 pounds of fat per week sound?

So the point of this is you should never feel obligated to go to the gym to get a workout in, especially if you don’t know exactly what you’re doing and why your doing it. The point is you can achieve unsurpassed results at home without lifting a single dumbbell. The only question is, do you have what it takes to reach your goals?

When somebody is willing to do whatever it takes to change their body now, there is usually some sort of health risk involved. Take losing a few pounds before the weekend. Many will just flat out stop eating. This is probably the stupidest thing you can do. Sure your body may use up some reserve energy but it will also put your body in starvation mode and slow your metabolism way down which will in fact make you store more fat. This will also cause a weak immune system and fragile bones. All in all, bad idea.

Other will go to “magic pills” that promise to tone your body and reduce inches off your waist. Bull crap! No such pill exists and never will. Your body is a machine that will no change how it works by adding a pill which in most cases is a placebo that puts it in your head that it is working when it isn’t. If you want that rock hard, sexy body, you have to actually work for it. Remember, laziness is the reason why you may be overweight in the first place.

Next, surgeries another quick fix that usually don’t work long term. Some surgeries with the word “band” in the title promise results and entice you by saying insurance will cover it. Well lets look at what really happens shall we? First the shrink your stomach so you just can’t overeat. Okay. This next part is huge. They require you stay away from certain foods and eat new ones you normally stay away from. Hmmm, anybody know what they are doing? They are making you eat small portioned healthy foods while you cut out all bad foods. Sounds like plain healthy eating to me… and that will give you results without a risky surgery.

So here’s what it comes down to. Your body has to grow accustomed to change and that takes time. When you start a new workout program, the first changes you will feel are neurological, meaning you will feel stronger and perform better. Afterward, you will see the changes you want. The longer you keep these changes the way you want them, the more likely your body is to keep your new body. There are things you can do to increase the speed of results such as making sure your workouts are vigorous. Walking or even jogging on a treadmill will do nothing for you. Change your eating habits. Eat 5 small meals a day instead of 3 big ones and make sure they are healthy. Live a more active lifestyle and don’t give up. This way you are likely to enjoy your new body for a much longer time than any other quick fix.

The reason I want you to redefine your image of diet is because diets are more often than not used to gain muscle and in many cases extra weight. It’s true most diets are designed to cut down extra weight… usually not fat, but weight. A good diet will help you build that lean and sexy muscle to show off when you burn that fat away. In many cases some may not lose any weight but will lose many inches over their waist, hips, thighs and arms. The reason for this is that they burned away tons of fat and replaced it with lean and toned muscle. The reason why their weight stays the same is because muscle weight takes up only one third of the space of fat! That’s awesome for someone who would rather look 25 lbs lighter than possibly be 25lbs lighter and unhealthy.

So what diets best? Well, you can’t really say because everyone’s body has different nutritional demands to go with their fitness goals. I think it’s safe to say that Atkins is the worst way to go. Healthy carbs are essential. Other diets ask you to cut out all fat. This could be just as bad considering your body needs healthy fats to help your organs function properly and even bun bad fats. Some tell you that you can eat what you want as longs as you eat only certain amount of points worth of food a day. This sucks cause you are still limiting you calories to crappy foods that will all turn to fat anyways. I personally feel that the Mediterranean diet is the best way to go. Foods such as fresh fruits, veggies, whole grains, beans, legumes and nuts are the foundation of the diet. It also encourages you to eat fish and sea food which is great for your omega-3 fatty oils. Next you can eat the eggs, poultry, cheese and yogurt (healthy ones of course) followed by the limited red meats and sweets. This diet provides a great balance of all foods and keeps out almost all of the saturated fats and simple carbs found in pastas and breads.

When it comes down to it, you have to find out what your body needs in comparison to your health and fitness goals and adjust it accordingly. Once you do this, the rest is easy

Calories are the deciding factor of weight gain. Weather that weight gain is muscle or fat is up to you and your food choices. 1 pound of muscle or fat is about 3500 calories. Now most of us eat a number of calories that help us maintain our weight. Others eat more than their daily need and when you add those extra calories up over a period of time, the pounds start coming. Same goes for those who are losing weight. If you’re not eating what your body needs every day to run and maintain, it will start to feed off itself and you will lose weight.

Now i’m sure you already know that the more you move around throughout the day, the more calories you burn. Well because most of us sleep at night, we don’t move around so naturally we don’t burn as many calories. That doesn’t mean your body isn’t working and doesn’t mean the body is storing the food as fat. Truth be told, the reason many people believe this myth is because they are less aware of the food choices at night and tend to choose the more unhealthy choices to snack on. Remember, you want to stick to the most natural foods as possible such as fruits, vegetables, nuts and whole grains as well as healthy meats you can cook at home. Not the ones you get from the fast food joints.

So just remember, if you are gaining unwanted weight and you work nights, know that it’s not that you’re eating at night but eating to much and unhealthy. MYTH BUSTED!