My First Blog! Abdominal Workout!

Hey Internets!

Here is my very first vlog! It's a pretty simple abdominal workout, but I didn't want to get to fancy.

Enjoy

Damn You Abdominals!!

Oh Hi There Internets!

I’ve been trying for years to get a six pack. It’s much harder than it looks (I like beer to much). As you know, I strongly advise setting goals before you embark on your fitness journey. This blog post is to inform you about different types of abdominal definition, training and how to know what you want and get what you want.

So where to start.... hmm. I think a good place is to answer some questions regarding the elusive abdominals. Since you guys haven’t starting asking me questions yet *fist shake* I will do my best to answer what I think may be some queries you may have regarding this topic.

 Question 1: What Is a Six Pack Exactly?

Our trunk consists of 4 major muscle groups. The rectus abdominus (the front of your body running vertically), the external obliques, the interenal obliques (on the sides of your body) and the transverses abdominus (underneath the rectus abdominus running horizontally)(Fig. 1).

Now, the rectus abdominus’ “role” is primarily to help flex the trunk, which is the motion you are doing during a sit up. The obliques are for side bending and rotating primarily, and the transverses abdominus helps support the trunk and do stuff like poo...that wasn’t very scientific.... defecate. There is also a lot of interaction between them, and they are also used for stabilization and such, but for the purpose of this post we will keep it simple.

A four/six/eight pack is formed when the rectus abdominus hypertrophies or the muscle fibers of grow and increase in number. The different “packs” that you can see are caused by bundles of facia that run along the muscle (Fig. 1). You can kind of think of this as a sausage that is wrapped in string. As the sausage case fills with more sausage (muscle hypertrophy) the definition of sausage either side of the string (facia) is more noticeable. The same thing happens with your abs.

So if getting a set of packs is one of your goals, you are going to want to focus on muscle growth in the rectus abdominus. I will get to how to do this in the third question.

Figure 1

Question 2: Is there a difference between the abdominals of men and women?

A question I hear from women often is “how do I tone my lower abdominals?” The truth is the term lower abdominals is a falsity because as mentioned before the front of your trunk is lined with one big muscle separated by facia. That being said, this muscle is shaped differently between men and women. Men don’t have to bear children.... yet... so they have thinner hips and their rectus abdominus does not widen at the bottom like women’s. This makes it much more difficult to see definition in the lower half of the rectus abdominus for women because of its shape and due to the fact genetically we store fat in this area. Therefore, due to the different anatomical and physiological make up between men and women it is much easier for men to gain definition in their abs.

Question 3: How to I train my abdominals to get them a certain way?

In my mind there is mainly three different ways to train your abdominals, for endurance, for functional strength and for bulk.

Endurance: this is how I mainly train abdominals in my fitness classes. Essentially, training abdominals for endurance comprises of doing a lot of abdominal focused exercises in a row, or volume training. What this does for your abs (if your nutrition and cardio is sound) is define them without building bulk. So when training this way you will not get a 6 pack but a lean, flat looking core.

Example Endurance Circuit:

Pikes	20	**take a 30 sec rest in between circuits and do 3-4 times
Leg Raises	20
Bicycle Crunch	25
Plank Knee to Chest	10 each leg
Side Plank Dips	15
Plank Knee to Chest	10 each leg
Other Side Plank Dip	15
Full Sit Ups	25
Slow Lowers (10 sec)	5
Russian Twists	25

Function Training: Functional training for abdominals is mainly done with a purpose in mind. For example, if you are a golfer you want to train the rotational strength of your core by doing things like lumber jacks and cable twists focusing on explosive power and strength. What this will do to your abdominals aesthetic wise depends on the type of sport/activity you are training for. For example, when training the core for rock climbing we focus on tensile strength, i.e. being able to keep the core engaged to keep the body on the rock. To train for this we do a lot of static holds such as various planks, leg raise holds ect. This doesn’t show much aesthetically when not using the core, but when climbing the definition is prominent.

Bulk Training: This type of training should be focused on if you want the “pack” look. Just like with any other muscle you want to train the abdominals with high weight and 8-10 reps for 3-4 sets.

Bulk Training Example:

Sit Ups with 10-25lbs	**do each exercise for 3-4 sets and 8-10 reps
Cable Crunches
Cable Rotations
Lumber Jacks
Weighted Leg Raise

Question 4: I always hear that nutrition and cardio are important for abdominal definition, is this true?

The final question I’ll answer for this blog post is probably the most important one. When looking for definition in the abdominal region, sound nutrition and cardiovascular training is very important. You can do 500 sit ups but if you walk out of the gym open a beer and eat a burger you are not going to see the results you want. To learn more about what you should eat to see more definition in your muscles see my previous blog posts such as How Much To Eat To Attain Your Goals. As for cardio, you want to be doing your workouts often (4-5 times a week) and as hard as possible. I recommend 20-25 minutes of HIIT because it is fast, hard and effective. You might be saying to yourself “but Byn! I heard that you should work out at lower intensity for longer to burn fat!” This myth put forth by the fitness industry is based on a faulty theory. Without going into detail, the harder you work the more calories you will loose.

Try this program on the treadmill

Time	Speed/Incline	Time	Speed/Incline
0-2 min	4.0/0	12-13 min	3.5/0
2-5 min	5.2/0	13-13:30 min	6.0/3
5-6 min	6.0/0	13:30-14 min	6.5/3
6-7 min	5.2/0	14-15 min	3.9
7-8 min	6.5 / 0	15-16 min	7.5/1.5
8-9 min	4.0 / 0	16-17 min	3.9/0
9-9:30 min	6.5/0	17-18min	6.8/2.0
9:30- 10 min	6.5 / 2.5	18-19min	7.0/1.0
10- 11 min	3.5/ 0	19-20 min	5.2/0
11-12 min	7.2 /0	20-25 min	<4.0/0=cool down

So I think that is it! Next week I am moving into my new place in Kitchener but am hoping to have my first vlog workout up for you so you can keep going without me!

Stay Strong

Byn

Playlist and Workout for June 22nd Bootcamp

Hey Internets

At the request of my bootcampers I'm posting my playlist for today’s workout! I'll also include the workout they did.

They had to stay on each station for 3 bouts of 45 seconds with roughly 15-20seconds rest in between each bout and when transitioning between each station.

There were 8 stations hitting all major muscle groups. One of the girls in my class who is about 115lbs burned roughly 600 calories doing this workout. It's really simple and effective. I told the ladies that the goal for the class was intensity, hence why they got the breaks in between bouts.

Station 1: Burpies with Push-Ups

Station 2: Deep Squat to Military Press to Reverse Lunge Each Leg Combo

Station 3: Traveling Box Jumps

Station 4: Back Trio: Assisted Pull Ups, Lat Pull Down Station and Inverted Pull Ups on Smith Machine

Station 5: Sprint to Side Shuffle to Run with 2 Hurdle Jumps

Station 6: Bar Floor Uneven Push Ups (ask me if you'd like to know how to do it)

Station 7: TRX One Legged Squats Back Row Combo

Station 8: Bosu Cardio Station

Now for the Playlist

 Warm Up: Beyonce: Girls (Who Run The World)

1. Lady Gaga: The Edge of Glory

2. Katy Perry: Last Friday Night

3. Christian TV: I'm In Love

4. Britney Spears: I Wanna Go

5. New Boyz: Back Seat

6. David Guetta ft. Chris Willis: Gettin' Over

7. Far East Movement ft. Snoop Dog: OMG (If I Was You)

8. Don Omar ft. Lucenzo: Danza Kuduro: this is the one a lot of you liked.

9. Britney Spears: Trip to Your Heart

10. Far East Movement ft. Will I Am: I Wanna Go Crazy

There you go ladies! Enjoy!

Stay Strong

Byn

Overcomplicated Inconsistency? How Simplifying Can Increase Your Effectiveness

Good Morrow to you Internets!

Simplifying your life is something I strongly believe in. I find the more complicated we make our lives the harder it becomes. This is one of many important philosophies I try to live by. When we want more or when we want different it can sometimes hinder our progress, even when it comes to working out. The people that know me best know that I have a standoff approach to what I consider “fitness gimmicks”. I like some of them, I love bosu balls, but for example I don’t agree with kettlebell training or pilates equipment. I know there are some people that swear by these pieces of hardware to see the “results” they want, but to me, good ol’ fashion working out is the way to go. I find that a lot of beginners are intimated because they feel there is so much to learn when it comes to working out. This may be true to some extent, but if you keep your workouts simple, one step at a time, one day at a time and stay consistent, you will see results. You just have to be patient. I think that a lot of people fail by overcomplicating becoming physically active and living better, which results in inconsistent behaviour and thus little results.

I’d like to focus on three areas where we can simplify while on the path to a happier more fulfilled healthier life in this blog post. This will include working out, nutrition and life in general. This is so I can show that sometimes less can be more.

Working out

My workouts are relatively simple. If you were to look at a typically Byn week you would see that I lift, I do cardio/circuit training and I stretch. Those are the three components you want in your workout program. If you want more detail on what my workouts consist of specifically go back to previous blogs or shoot me a comment below.  For lifting, I make sure I hit every muscle group once or twice for 8 repetitions and 3 to 4 sets once or twice a week. This is nice and simple. I guarantee you that if you do this every week consistently you WILL see results. For example, I’ve been doing my workouts consistently for 2 months and I’ve seen results with simple exercises like squats, lunges and deadlifts.

So it doesn’t have to be overly complicated, like bosu ball squats, one legged deadlifts and backflips to achieve your fitness goals. You don’t need a pilates contraption to get the results your dreaming of. I think it’s also important to remember (as afore mentioned in previous ramblings) that you have to realize what you’re working with. If you want to be long and lean but you are 5’4 and stalky like me there is no way in hell you’re gonna look like a runway model unless you have some leg implants or something. You will look better if you work out, plain and simple

Nutrition

When it comes to nutrition, the simplier the better as well. Look at it this way, a lot of people eat out which can contain a lot of calories. Why do we eat out... well because it’s convenient and easier right? Well look at it this way, you want to order a pizza. First you have to call and decide what everyone wants on it, then either go pick it up or have it delivered which costs you more. Also, for the pizza itself it is a rather complicated piece of food. You have processed...well everything, including cheese, meat, sauce, and crust. That can’t be good for your body, and at a whopping 400+ calories a slice it hardly seems worth it.

On the other hand, let’s look at a home cooked meal. I’ll use what Scott and I had for dinner to save some brain power here. We had fresh fish, which we baked in the oven (i.e. turn on oven...put fish in), sautéed veggies, corn and bread.  You can see all these ingredients for what they are and track nutritional quality and caloric intake much more efficiently (i.e. a piece of fish is fish, and corn is corn period). Also, the process of preparation and cost is much simpler, quicker and you don’t have to worry about tipping anyone. Seems like a much more positive route to go.

With simple food, you know what you are getting. An apple is an apple... is an apple, it’s nothing but an apple. Something that drives me bonkers is people who think granola bars are healthy. Unless you are making it yourself, you have NO idea what is in that granola bar (sure there are some ingredients on the side but do you really know what potassium sorbate does to your body?). Plus they are PACKED with sugar and perseveres...step away from the granola bar.

So as you can see, simpler is better for nutrition for a plethora of reasons.

Life

I don’t want to sound preachy in anyway, but I find the more I simplify my life the happier I am generally. I used to lust after shoes, clothes, toys and things I don’t have rather than what I did have. This kept me in a cycle of “if only” rather than the here and now. Don’t get me wrong, I still LOVE shoes, but I find that if I don’t lust after something I appreciate what I have a lot more.

I find the same thing applies to my friends. I find a lot of people get pressured to do things they don’t what to do because they are scared to lose their friends. I find the friends that you have are going to be your friends now matter what you do (if they are really your friends and if you don’t like, kick them in the leg everytime you see them), and if you take a laid back more simplified approach to the relationship the people that really matter will stick by you. For me, I enjoy seeing people during the day. I prefer keeping my nights for myself and I find that going to a coffee shop and having a conversation is much more enjoyable than trying to have a grand extravagant (and often expensive) night every time I go out. I enjoy modesty; I find that my life is a lot better when I don’t live in excess. I think that is what I’m trying to get at. I find sometimes I revert back to living in excess (I think it’s a product of socialization), for example last night I over indulged a little too much, and today I feel like crap. It’s just, I’m a lot happier when I don’t overdo things. I have lived on both sides, and I find the simple much better.

So, try and simplify your life in little ways. Do you need to keep that thing that you’ve had since you were 14 because it represents some special memory or time in your life? The answer is no because you will always have the memory of that specific, and you don’t need a thing to define it. People will always trump things. I think this is a good philosophy to adopt when trying to simplify your life, that people will always trump things. Now, I love pictures and picture frames, but those are people.

So that’s my post for the week. Maybe try a couple of tips I have provided in this post if you are looking for a less complicated existence. You don’t have to try and tackle all three areas all at once. You don’t want to overcomplicate simplifying your life now do you? Maybe try and eat a little cleaner with simple ingredients and smaller portions, or get rid of some things you really do not need.

 I look forward in the near future to start my vloging (video blog) workouts. Ma and Pa bought me a camera so I can start vlogging for you all. So stay tuned for that!

Stay Strong!

Byn

Cardio Core Workout and How to Make Our Favourite Food Healthier!

Hello Internets!!!

It's time for my weekly instalment. Today I'm going to give you a kick ass 1 hour cardio core circuit training workout and some tips on how to make your favourite foods a little healthier.

So to start off, here's my cardio core workout. I did this last Friday and it was awesome. What you'll need is to eat properly 2-4 hours before so you have enough energy, a skipping rope, a mat and some awesome music.

What you want to do for your music is make a play list with cardio songs followed by ab songs. For this workout you skip for one song then do an ab workout for one song. Each song should be between 3 and 5 minutes.

Workout

#1: Skip for 1 song

#2: Leg Raise followed by Toe Touch 1 song

#3: Skip for 1 song (S41S)

#5: Leg Raise, Spread Your Legs the Crunch Up: 1 song

#6: S41S

#7: Oblique Jack Knives (Do other side half way through song)

#8: S41S

#9: Sit Up Twist Crunch

** This will roughly take you 30 minutes, take a break

#10: S41S

#11: Plank Roll Unders

#12: S41S

#13: Russian Twist

#14: S41S

#15: Jack Knives

#16: S41S

#18: Plank

#19: S41S

#20: Bicycle Crunch

So there you go! Have fun with this :)

Ok, time for the second half of my post. I'm going to tell you how to make some of your favourite foods a little healthier or nutritious. I'm going to focus on 4 things: Hamburgers, Hotdogs, Chocolate and Pizza!

1: Byn's Healthy Hamburgers

There are several different ways to get your hamburger fix with fewer calories. Try some of the following;

• Replace hamburger patty with vegetarian patty: My favourite: Lick's Nature Burgers.
• Better yet, replace your meat patty with a Portobello mushroom!!!
• Use twelve grain buns rather than white bread.
• Load up the fresh veggies on your burger. Raw red onion, tomatoes, pickles, lettuce or avocado are some of my favourites.
• Minimize condiments and use low sugar low fat options. Ketchup is way worse for you than some people realize. Use hummus instead.
• No cheese, you don't need and honestly won’t miss it...trust me.

2: Byn's Healthy Hotdogs

• Follow the same rules as above! Try vegetarian hotdogs, they are so much better for you and low in calories, such as Yves brand hotdogs.
• Try vegetarian chilli on your hotdogs instead of the meat version.

3: Chocolate

• Let’s not kid ourselves, we crave sweets sometimes, it is going to happen. I find a great way to deal with these cravings is to keep or get some chocolate. But not just any chocolate, get high coco chocolate.
• I would recommend starting with a lower percentage such as 60% or 70% and slowly work your way up to 80% or 90%. After awhile regular chocolate will be too sweet for you.

4: Pizza!

Pizza is my favourite thing to play around with because.... I love pizza! There is a whole bunch of things you can do such as...

• Make your own crust. Use whole wheat or 12 grain crust. This is fun thing to do on the weekend since you have more time, and then you can eat it for dinner on Monday.
• Low cheese high veggie. Load up your pizza with things like mushrooms, onion, broccoli, zucchini, sweet potatoes... you get my drift. The more veggies the better, the less cheese the better.
• Less processed the better! Do not put processed meats of cheese on your pizza, these foods are not only high calorie, but high salt ect.

With these little tips you can still have some of your favourite foods but still make positive changes.

Stay Strong Internets

Byn