Have A Wonderful Thanks Giving!

This is the day for friends and family. I always use this day on my 80% rule day. If you eat a reasonable amount of food 80% of the time you'll be fine.

I have no boundaries other than stopping when I'm full on Thanks Giving. I do take small portions because I like to try everything. I hate to feel overly full so I'm lucky there. But we give it a rest and then try some more stuff when I'm no longer full.

I do try to focus on company which helps me not go nuts. I don't like to wake up the next day with a food hang over so I'm lucky there too.


Your fitness expert

Lynn   www.getrealfit.org

Best Exercises For Functional Abs

I was asked what a plank is in response to my last post about getting a strong core with functional exercises. This video shows a side plank and some other great exercises. This was filmed after I was unable to do any exercise for almost a year due to needing spine surgery. I had a bit of a belly roll but you can see after just a few weeks my tummy looked much better and not a crunch was done and I'm 59 years young so they do work:)

I do use crunches in most of my workout videos because I was not aware of this new information then. I found out during my recovery from my surgery. The physical therapists made it clear that I was not to do crunches ever again. Lots of folks still do crunches but that may soon be changing.





Your fitness expert

Lynn    www.getrealfit.org

To Crunch Or Not To Crunch That Is The Question

Most Americans want to have perfect abdominal muscles. Having a strong “core body” is the in thing. But what does that mean? Does that mean having a six-pack or does that mean having a flat stomach? You cannot have both. Those that have six-packs surely do not have flat stomachs. From the side they pouch out a bit. That is from having over developed rectus abdominis muscles.

The methods used to obtain perfect abdominal muscles have changed throughout the years. Full sit-ups were popular many years ago. Then they added an incline bench to make them more difficult. Next came the crunch. The crunch was suppose to lessen the damage your back received from doing full sit-ups. 

Having a strong core includes a strong back. If you weaken your back while strengthening your abdominals you have not gained a strong core.

Muscles support the spine but it consists of a series of vertebrae and discs. Working out muscles is what makes them strong. Over using the discs in your back breaks them down and can damage them. You are told to lift from your legs not your back for a reason. Your back is vulnerable. It only has so many bends in it.

When people do crunches they generally figure the more the better so the discs in your back are getting a real beating when you are doing crunches. Your abdominals are not used in that manner in real life use or they should not be.

The best exercises for a healthy core body are those that use your abdominals to support your body like the plank, side plank and even push-ups. Those work all your core body muscles at one time, which is the best way to strengthen your core and also to get a flat stomach.

The answer to the question, to crunch or not to crunch is. If you have your heart set on a six-pack then crunch away but also be prepared to deal with the consequences. You most likely will hurt your back and not have a strong healthy core or a flat stomach.


Your fitness expert


Lynn     www.getrealfit.org

What Foods Help You Get A Flat Belly

Getting a flat belly is challenging!

Getting fat off the belly is tough. It's a very unhealthy place to carry fat. It's the only place on the body that has visceral fat which is fat carried under the muscle. Fat under the muscle can travel into the blood vessels more easily causing heart related diseases.

Monounsaturated foods are thought to help the body burn belly fat. On that list are olive oil, safflower oil, canola oil, sesame or soybean oil, flaxseed oil, sunflower oil, peanut oil, nuts and seeds, olives, and dark chocolate.

These are great for your health. There's one catch! Portions are a must. These must be measured and used sparingly or they can pack weight on and that's not the goal.


Your fitness expert


Lynn    www.getrealfit.org

Is It Wise To Strength Train With Kettlebells?

The fitness industry is like all other industries. It has to keep new and unique formats coming. The public loves a new fad.

Are Kettlebells a fad? Not really. They’ve been around since 1704. They were first used in Russia. In 1885 a committee for the sport of Kettlebell lifting was created.

A Kettlebell is a cannonball shaped weight with a handle on it. It generally is made of cast iron but is now also available in rubber.

In standard weight lifting using momentum is thought to take away from the training effect. With Kettlebells momentum creates the training effect. With momentum comes the higher risk of injury! If your form is not perfect you stand a high chance of neck and back pain as well as injury.

Using momentum requires good agility, proprioception (body awareness) and core stabilization. All these abilities come with time and practice. Kettlebells are often used to train Olympic weight lifters. Those who compete in combat sports also benefit from using kettlebells as part of their training. But is it wise for the average person to strength train with them?

If you are already in great shape they may be a fantastic addition to your workouts. Learning the basic form needed for using the kettlebells is crucial before including them in your strength training routines. Learning from a book or a DVD is not a wise choice for this type of training. Having an qualified instructor present watching you for any needed corrections is extremely important.

For those who have back or neck injuries I would not suggest including kettlebells into your strength training routines. I would not suggest the use of kettlebells for those just starting to exercise. It takes time to obtain the core strength, body awareness and agility needed to perform the moves used.

So is it wise to train with Kettlebells? It depends on your fitness level, health and your availability to a qualified instructor. Picking up a pair and trying them out for yourself is not a good plan!

Your fitness expert


Lynn    www.getrealfit.org

What To Do About All The Different Facts Health And Fitness Studies Show

This is a long title as it should be. Studies done on health and fitness are abundant. It gets crazy sometimes. Just when you think you discovered the perfect answer along comes another study that comes up with a different result!

I was reading my American Council On Exercise magazine that just came in the mail. They shared a new study that concluded that lifting lightweights with high repetitions actually causes more muscle development than doing heavyweights with low repetitions.

A great discovery! As you read the last paragraph of the article you have to scratch your head. It states that by doing high repetitions your fascia (fibrous tissue under your skin) is compromised and therefore the paragraph suggest the functional benefits of lifting light weights with high repetitions is not as healthy for your body.

Okay so you look great but your supportive fascia structure does not get used in enough directions to keep it healthy is what they are saying. Now if that is not confusing what is?

I always wonder why even write the article in such a manner. Why not start with the fact that lifting lightweights with high repetitions may make you look great but is not the best method for your body’s functionality so if you want to look good lift lightweights with high repetitions but if you want to be healthy and avoid muscle and skeletal problems do not.

Lifting the heaviest weight you can for ten repetitions was all the rage a few years ago. Then lifting lightweights very slowly came into the limelight. So what is a girl suppose to do?

I say this over and over to my clients. Moderation is key. Studies are important and I hope they go on but getting away from moderation is not a good plan.

What I learned from reading the article was that it is important to work your muscles in various angles so switching up your strength training routines is important which is what I have always believed and shared. I now have one more reason why that is a good idea.

What to do about all the studies? If you are a professional consider the possibilities. If you are not and just want to be healthy work with a trainer or use a program that is not extreme. Moderation is key! If you want to read studies make sure you read lots of them that agree before you consider the information as being truthful and even then stay moderate.


Your fitness expert


Lynn   www.getrealfit.org