Crunches Are the Best Way to Tone Your Abs

TRUTH:

Crunches and it’s variations are effective for building strength and hypertrophy of the rectus abdominus muscles (6 pack muscles) however the ‘abdominal muscles’ have a complex function and must be trained in different ways.

The ‘abdominal muscle’ or ‘core muscles’ group which is made up of several different muscles have all the following functions: breath function (most important function) stabilize the spine and pelvis, dissipate forces to and from the upper body, they work in flexion, extension, lateral flexion and rotation of the spine, maintain position of internal organs etc.

Train your abdominals first in all 3 planes of motion (frontal, saggital, transverse) for example: side plank, front plank, paloof hold. Once you’ve established a foundation with these exercise add in crunch and oblique crunch variations depending on your goals. Strength training regularly also aids in strengthening the abdominals! 

Do not use endless abdominal exercises in a futile attempt at reducing the size or shape of your stomach the single best way to see visible difference in your abdominals is with a reduction in body fat. 

No gym, No weights, No Excuses!

In between business meetings, work or personal travel, it can be hard to source out the right gym. But don’t worry, we got you! Use this 30 minute full-body, no-excuse work-out anytime, anywhere, to fit your training in.

Repeat the following 7 exercise circuit 4 times with 1 minute rest in between each set.

       1. Reverse lunge-  12 reps

Start by standing straight and engaging your core muscles. Then take a giant step backwards with your left foot. Bend your right knee until it’s at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Make sure you keep your torso upright throughout the movement.

       2. Chair Dips- 12 reps

Grab a chair or use another sturdy level surface, sit on the edge with your arms by your sides, palms on the edge of the seat, fingers over the edge. Shift your body weight forward and lower down off the chair. Continue for  12 reps.

      3. Bent over Band rows -12 reps

This one you will need resistance bands, these are easy and light to pack and basically the only ‘equipment’ you’ll need for this routine.  Start by stepping onto a resistance band with your feet at shoulder-width, toes pointed slightly out. Bend slightly at the knees and forward at the hips.  Engage your core and maintain a flat back throughout the movement. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

    4. Chair Step-ups – 12 reps ea

Find a bench or a sturdy chair that when you place your foot squarely on it, your knee is on a 90-degree angle or larger. Step up, leading with the right foot, then the left, bringing both feet completely onto the chair. Continue for 12 reps.

      5. Shoulder taps – 6 ea

Get into a push-up position with your arms fully extended, your body in a straight line, and up on your toes. This will be your starting position. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Concurrently your body will slightly shift from one side to the other to better maintain balance. Move back and forth for 6 reps.

      6. RDL single leg – 8 ea

Otherwise known as a Romanian Deadlift. Stand balancing on your right leg and hold your left hand in front of your thigh. Sit your hips back as if you were being pulled by a rope attached to your waist, and allow your right knee to bend slightly. Your left leg should be straight (it’s OK if there’s a slight bend in the knee) and in line with your body throughout the rep. Keeping your back flat, continue to bend at the waist until your hand is at about mid-shin height (this ultimately depends on your hamstring flexibility.) Drive through your heel and push your hips forward to stand up to the starting position.

      7. Front plank pivot  – 15 reps

Get into front plank position, make sure your core and glutes are engaged and hold for 30 seconds, then pivot into a side plank and hold again for 30 seconds.  Repeat 15 times

 Rest 1:00 repeat 4x

Don’t let your busy schedule derail your fitness regime and get you off track.  

Utilize the time and space you have by implementing this routine next time

you ’re on the road. Tag us on social and let us know how you keep fitness part of your routine when travelling.

Welcome to our April addition of The VancityFit! This month we are tackling some of the most talked about trends that you’ve been buzzing about. Let’s get into it!

The Ketogenic Diet

What is a Ketogenic diet?

• The proportion of protein varies but it’s generally low
• Eat as little carbs as possible
• Consume large amounts of fat
• Quite restrictive food choices

Is it worth the effort?

Well, yes and no- there is not a one fits all diet solution, so for particular groups of people, ketosis may indeed be helpful. While for others it may not be helpful… and possibly harmful.

Ketosis is a well studied practice, the concept of treating multiple conditions has not been lost on scientists, however it’s not as of yet considered a miracle cure all diet like you may have read here’s why:

The pros:

The reason researchers believe the state of ketosis may be beneficial is because it mimics the state of fasting, by releasing ketones into the blood. Research found that fasting — avoiding consumption of all foods for a brief period of time, helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. Obviously long-term fasting is not a feasible option for more than a few days, and adherence is difficult even for the short term, therefore the ketogenic diet was developed to mimic the same beneficial effects of fasting.

By cutting off the body’s carbohydrate (aka glucose) supply, but providing energy and nutrients in the form of fat (plus a little protein), we can get the same beneficial effects as fasting: entering a state of ketosis.

The cons:

• For many populations, ketosis has little or no effect
• It may only work for particular types of people, with particular needs and health conditions
• It may take too long to see a measurable effect
• For many people, a ketogenic diet is too hard to consistently follow

The Verdict: Could help in some cases, but should be done with a clear purpose and carefully monitored. Not a long-term “cure-all” for most people. * The best diet is always going to be the one specifically designed for you by a health professional.

*Information cited from Precision Nutrition

ASK A TRAINER!

“I’m at the beginning of my fitness journey and not sure what type of training method to begin with, should I start with low weights and a set amount of reps and gradually increase the weights?  I’ve also read online that you can see results faster if you lift as heavy as possible. I’m looking to build a bit of strength and lose about 10lbs.” Megan

Answer: You have clearly defined goals which is a great first step. Now take your goals and decide what activities you would like to do most to achieve those goals. You have mentioned an interest in strength training so let’s start with that. You could include strength training as the foundation of your program, training 3-4x’s per week for the most benefit. The most important step would be to find professional instruction to help you initiate your first program. This will allow you to learn proper technique so as you gain strength over time you will know how to manage your exercise technique. A combination of strength and hypertrophy training will give you the most benefit for both strength and body composition. Also include aerobic and anaerobic training for the amazing health benefits!

Lance Barrett- Head Trainer, Elite Performance

Macronutrients

What are “macros,” and should you be worried about counting them?

Macronutrients are the building blocks of nutrition.

Carbohydrates, Protein, and Fat.

These types of nutrients provide your body with the calories it needs to function. Where as Micronutrients include vitamins and minerals which are essential for good health, but low in calories and only trace amounts are needed.

Understanding macros can help you lay a solid foundation for a balanced diet, and all 3 groups are important, here’s why!

Carbohydrate + Protein + Fat = Total Calories

(Some also include alcohol as a macro, but we’re not going to get into that here, you probably know by now that alcohol intake should be limited for good health!)

Carbohydrate: Provides fuel and energy for your body and brain. Mostly found in plant foods.

Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.

Fat: Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel or in wild/grass-fed meats. Avoid unhealthy trans-fats (or hydrogenated fats), found in things like donuts and processed foods.

There are many health professionals who will create a personalized nutritional plan for your specific goals that can include your macro percentages.

We recommend our Nutritionist Jill Trigg for all your dietary needs, you can find her services listed on epfitness.ca

Losing fat and gaining muscle seem to go hand in hand when you’re trying to get in shape, however they are 2 very different and somewhat conflicting goals, making it difficult to accomplish both at once. The challenge lies with the fact that in order to lose fat you must be in a calorie deficit, to gain muscle you must have a sufficient amount of calories and protein to build with. But with that being said it is ABSOLUTELY POSSIBLE to do both at the same time.

The 2 most important factors that make this goal possible are adequate amounts of protein and strength training. It’s also important to keep in mind when you’re building muscle and losing fat that you may not see a huge difference on the scale but your body composition will change, meaning your scale weight may not change as you increase your muscle while simultaneously reducing your body fat. Additionally we’ve provided the following nutrition and fitness tips to help you on your way.

Nutrition

• • Ensure you are fitting in sufficient amounts of protein into your diet, protein will help you to retain and build lean muscle mass even as your caloric intake is restricted. Most adults should strive for between 0.8-1.2 grams per pound of body weight while on a strength training program.

• • Retain a calorie deficit, so consuming fewer calories than you take in, determine how many calories it takes for you to maintain your weight and aim to cut 300-500 calories per day, another option is to multiply your weight by 10-13 (10 for less active individuals up to 13 for more active individuals)

• • Don’t try to accelerate fat loss by over restricting, if you cut too much at once you’ll only sabotage your efforts and be left with limited energy to complete a workout, risk slowing down your metabolism and muscle may not recover and rebuild appropriately

• • Water should be your primary beverage, aim for 4 litres per day

• • Reduce processed carbohydrates that are high in calories but have low nutrient quality.

• • Eat a high protein and carbohydrate meal in the hour or two following working out in order to increase protein synthesis and replenish glycogen stores.

• • A sample macro-nutrient ratio would look something like: 30 % protein, 30% fat, and 40% carbohydrate

• • Weight training should be done ideally 4 times per week to allow for recovery and rebuilding of the muscle tissue

• • Cardio should be performed 3-4 times per week, alternating between HIIT and less intense longer duration cardio (jogging and/or walking) this can be done in the same session or broken up into separate sessions

• • Stretching and meditation will also allow the body to recover and therefore increase the likelihood of muscle gain.

Keep in mind results don’t happen overnight, but stay consistent with your eating habits and workouts and they will come!

A sample training regimen at Elite Performance

HIIT 2X per week

StrengthFit 3x per week

PowerFit 1X per week

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Get 3 Classes for only $59!

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A disclaimer- this article is intended to provide generic fitness & nutrition advice, it’s recommended that you consult with a Trainer or Nutritionist to determine the most effective program for you.

If you want to see maximum results from your workouts and the greatest change in body composition (decrease in fat, increase in muscle mass) you must understand how proper recovery is absolutely an essential component of your overall training program.

Studies have proven when the rate of recovery is improved, higher training volumes and intensity are possible without experiencing the negative effects of overtraining. Proper recovery also attributes to mental wellbeing and increases one’s ability to deal with emotional, and psychological stress.

6 Ways to Improve Recovery

1. The foundation of all recovery is a proper sleep schedule that includes 7-9 hours of uninterrupted sleep per night (for adults). Studies* have shown that those who sleep less than 7 hours per night lost up to 55% less weight than participants in the study who followed the exact same diet and exercise regimen.  Additionally those who slept less reported feeling significantly hungrier and less satisfied after meals, they also lacked energy for exercise compared to the participants who had slept over 7 hours.

2. When strength training is the focus of your program an increased protein intake is necessary for adequate recovery. Those who consume amino acids,  in the form of complete proteins,  post exercise were found to have a decreased inflammatory response to training and increased recovery from protein synthesis.

3. Supplement with EAA’s (Essential amino acids) during and after training. EAA’s have been proven to reduce muscle fatigue, speed recovery, and decrease the loss of other amino acids from muscle during exercise. They have also been shown to help the body absorb protein.

4. Consider taking tumeric, it contains curcuminoids, an antioxidant widely used as an anti-inflammatory and pain reliever that has proven to reduce inflammation and increase muscle recovery.

5. Use active recovery techniques such as mobility work or any cardio vascular exercise you enjoy doing. These types of activities while on a strength training program will help increase recovery by stimulating blood flow and improving circulation to the muscles.

6. Utilize massage, foam rolling, ART, yoga or other muscle release techniques to decrease post workout inflammation, tightness and muscle soreness, ideally performed 2-6 hours post exercise.

*Annals of Internal Medicin

8 Week Total Body Group Transformation

On January 15th Elite Performance will be launching our Total Body Transformation Group Program! We are so excited to be able to offer our clients the chance to dramatically improve their physique using our proven method that was previoulsy only available to personal training clients.

This format is not only more affordable but also offers the support and comradery of other participants following the same journey.

Who is this program for?  

Anyone looking to change their body composition by losing unwanted fat and adding lean muscle mass. Although you will be working out in a group your program and exercises will be modified to fit your individual health and fitness goals.  

What’s included?  

• An intake day where we do weigh-ins, personal evaluations and provide a program overview

• 24 Training sessions that will provide an efficient anaerobic and aerobic work-out, using full body movements to build overall strength and reduce body fat, including weight training and high intensity interval training

• Meal plans, we will be working with Elite Performance Nutritionist Jill Trigg to develop a nutritional plan that will support your goals

• Tracking, your trainer will work with you to track your results throughout the program, adjusting when needed, there will also be a 1/2 way point and final weigh-in, including before and after pictures

 Schedule:  

The program will run for 8 weeks with sessions launching on January 22nd:

Mondays & Wednesdays at 7pm and Fridays at 6pm

Located at the Elite Performance training studio in Downtown Vancouver.  

Total cost for the complete program is $599, spots are limited!

REGISTER NOW!

For new clients you will be required to create a new login (it only takes a minute!) once logged in navigate to “Online Store” and select “Classes” to find the “Total Body Transformation Group Program”

Elite Performance Goals Series- Training for Fat Loss

Is it your  goal to lose stored body fat? If so then there’s a couple things you should know starting from the gate:

1. Burning fat as an energy source doesn’t always translate to weight loss, even if your training regimen is immensely energetically demanding i.e. you’re doing an Ironman every day, you won’t actually burn stored body fat unless you’re running a caloric deficit.

1. You need to get adequate sleep! If you are running a calorie deficit you will actually burn the most stored body fat during sleep- fat is lost as it gets broken down and “breathed out” as carbon dioxide, and urinated out.

1. There are certain forms of exercise that are more apt to utilizing fat as an energy source ie. aerobic. However you may also burn more calories via increasing metabolic rate through strength training or anaerobic conditioning.

Fitness Tips for Weight Loss

• Establish an aerobic base, once you have mix in anaerobic conditioning as well

• Utilize High Intensity Interval Training (HIIT) alternating between maximum intensity exercise and periods of rest  for short bursts. Numerous studies have proven HIIT to be one of the most effective and efficient methods for burning the max amount of calories in the shortest time frame.

• Lift weights, strength training has proven to burn excess post exercise oxygen consumption (EPOC) basically meaning your metabolism is elevated post workout for up to 36 hours. Cardio is good for burning calories, but once you stop moving you stop burning. The ultimate fat burning regimen combines both strength training and cardiovascular activity.

Nutrition Tips for Weight Loss

• Remain in a calorie deficit, you have to give your body a chance to burn through those fat stores, sadly this means reducing caloric intake, or increasing your energy expenditure- exercising more

• Eat adequate protein, this helps increase metabolic rate and help keep your appetite in check

• Drink up, water that is. Fat is excreted through our urine so make sure you are getting an adequate amount of water to ensure this process is as efficient as possible

• Limit alcohol- alcohol is not only empty calories but it also leads to poor nutritional choices

Sample Training Regimen for Fat loss at Elite Performance:

HIITFit 2-3X/week

StrengthFit 2X/week

PowerFit 1X/week