I've been reading a book by Jillian Michaels (of "Biggest Loser" fame) called "Making the Cut". If you're interested in losing those last few pesky pounds, or really going for that six pack, this book is written for you. I'm not following the program as laid out in the book, but it's filled with great advice that is helping to enhance my workout program. Since I've been slipping a bit over the past week, I pulled the book off the shelf to find some motivation.
I'm particularly interested in her focus on the mind-body connection and its impact on fitness results. In addition to the importance of a positive state of mind, she talks about focusing your full attention on your body during workouts - visualizing our muscles working, getting stronger and performing the actions that we demand of them. By centering your mind within yourself and focusing on performance (rather than how tired you feel!), you can fully experience the workout and achieve greater results.
I've realized that all of the workout programs I've done in recent months - especially T25 and Chalean Extreme - achieve their results by demanding that you focus on technique, maintain a full range of motion through each move, and flex the muscles through every exercise to create better resistance. When I first started working out, I was pushing hard and achieving results, but I was primarily surviving the workouts, not fully experiencing them. My technique was sloppy at best, and although I burned off plenty of fat, I did not achieve optimal muscle definition. My best results came later, during T25, when I fully concentrated on doing each move correctly, carefully, contracting my muscles through the entire move. Once I made that mind-body connection, I saw the results that I'd been hoping to achieve.
So when you work out, regardless of whether you're doing a fitness program, running or lifting weights at the gym, don't let your mind drift away. Focus on how you're moving your body, check your form, and engage that core at all times. Keep your head in the game, and the results will follow.
Showing posts with label Core. Show all posts
Showing posts with label Core. Show all posts
Tuesday, September 24, 2013
Friday, July 26, 2013
Engage the Core!!
FINDING YOUR CORE
The most important change I've seen in my body so far is an improvement in core strength. I've always known that the core is crucial to health and well-being, but I never really bothered to build up my own. Big mistake - it makes a real difference in how I feel, and now for me, it's reason enough to keep working out every day..
For example, I used to run all the time. I was in good shape, but running was the only thing I did to stay fit. In 2005-2006 I finished two marathons and was running 25-40 miles a week, depending on my training plan. Then life happened, and over the next few years, I slowly lost interest in running on a regular basis. Then a few years ago, I started having pain in my lower back that flared up every time a ran. It wasn't severe or debilitating, but after every run I'd wind up with cramped muscles over the right side of my lower back. It never occurred to me that the problem was my core (or lack thereof).
Then back in February I looked in the mirror and realized that I'd let things go too far. I was barely working out and it showed. On a whim I ordered Insanity, doubting I would even be able to handle it since a three mile run was still putting knots in my back.
Surprisingly, I could do the Insanity workouts without winding up in traction. Maybe its because the moves are constantly changing, as opposed to the repetitive motion of running. But there was a problem - when Shaun T said to "engage the core", I had no idea what he was talking about. My abs were so out of shape I could barely feel them. Through squats, planks, push-ups, floor sprints and all the rest, I tried to engage the core, but all I managed to do was suck in my stomach (which ain't it).
Then, one day, about three weeks in, I felt it. First in my obliques (the muscles that run up the sides of the abdomen), then gradually across my upper and lower abs. I had finally figured out what to do, and it made a real difference in my workouts.
HOW TO ENGAGE THE CORE
Contrary to what a lot of people think, engaging the core doesn't involve sucking in your stomach at all. When I engage my core during a workout, I first check my posture and make sure my hips are properly aligned. Then I gently contract the muscles across my lower abdomen, then focus on adding a gentle contraction of my oblique muscles. When I do this, I also feel my back muscles engage. At this point I feel like I have a solid "core" of support surrounding my abdomen and spine, which feels great.
It takes practice and hard work, but building core muscle should be a key part of any fitness regimen!
The most important change I've seen in my body so far is an improvement in core strength. I've always known that the core is crucial to health and well-being, but I never really bothered to build up my own. Big mistake - it makes a real difference in how I feel, and now for me, it's reason enough to keep working out every day..
For example, I used to run all the time. I was in good shape, but running was the only thing I did to stay fit. In 2005-2006 I finished two marathons and was running 25-40 miles a week, depending on my training plan. Then life happened, and over the next few years, I slowly lost interest in running on a regular basis. Then a few years ago, I started having pain in my lower back that flared up every time a ran. It wasn't severe or debilitating, but after every run I'd wind up with cramped muscles over the right side of my lower back. It never occurred to me that the problem was my core (or lack thereof).
Then back in February I looked in the mirror and realized that I'd let things go too far. I was barely working out and it showed. On a whim I ordered Insanity, doubting I would even be able to handle it since a three mile run was still putting knots in my back.
Surprisingly, I could do the Insanity workouts without winding up in traction. Maybe its because the moves are constantly changing, as opposed to the repetitive motion of running. But there was a problem - when Shaun T said to "engage the core", I had no idea what he was talking about. My abs were so out of shape I could barely feel them. Through squats, planks, push-ups, floor sprints and all the rest, I tried to engage the core, but all I managed to do was suck in my stomach (which ain't it).
Then, one day, about three weeks in, I felt it. First in my obliques (the muscles that run up the sides of the abdomen), then gradually across my upper and lower abs. I had finally figured out what to do, and it made a real difference in my workouts.
HOW TO ENGAGE THE CORE
Contrary to what a lot of people think, engaging the core doesn't involve sucking in your stomach at all. When I engage my core during a workout, I first check my posture and make sure my hips are properly aligned. Then I gently contract the muscles across my lower abdomen, then focus on adding a gentle contraction of my oblique muscles. When I do this, I also feel my back muscles engage. At this point I feel like I have a solid "core" of support surrounding my abdomen and spine, which feels great.
It takes practice and hard work, but building core muscle should be a key part of any fitness regimen!
Subscribe to:
Posts (Atom)