Here's the thing about Ab Workouts: What you do is only one half of the equation. What you don't do is the other—and I'm not just talking about the usual pre-photo shoot fitness model tricks like avoiding sodium, carbs, happiness, or air. I'm referring to the piles of abominable misinformation lurking out there, both on television and in casual conversation. Perhaps more than any other body part, ab training and ab workouts keep you constantly on guard against making basic mistakes.
Below are 5 of the biggest mistakes when doing ab workouts that I see people make.
But if you can minimize—or completely eliminate—these mistakes, you might just see your abs pop out sooner than planned.
1. Forgetting About Compound Exercises
If you strictly perform isolation ab exercises, you're making a huge mistake. Compound movements like deadlifts, squats, and overhead presses engage every inch of your core. Don't forget to include them in your training program.
2. Doing Ab Exercises First
Your abs are part of your core area, which helps stabilize your body. If you fatigue them early in your workout, you will have a hard time doing other ab-intensive exercises like squats.
And just so we're clear, the role that your core plays in squats is to protect your spine, so you want them to have a full tank at that point. Save your ab training for the end.
3. Thinking You Can Out-Crunch Your Diet
The secret to visible abs is no secret at all: Lower your body fat percentage. This doesn't happen by doing hundreds of reps of ab exercises—nor thousands, nor millions. You can train your abs all you want, but if your diet isn't in check, you'll never see that six-pack.
4. Having A Full Workout Just For Abs
All you need is 15 minutes. If you're already doing compound exercises like squats and deadlifts, one or two ab exercises for 2-3 sets each at the end of your workout is sufficient.
5. Training Them Every Day
"But Arnold worked the abs every day!" Save it. Abs are just like any other muscle in your body. That means they need time to recover. When they get worked hard, a couple of days' reprieve is necessary.
If you can crunch yourself into submission one day and then wake up the next morning ready for more, take it as proof that crunches aren't actually working your abs as hard as they should be.
If you want to learn more about Ab Workouts you can, contact Maggie Dillavou at Thrive Health Systems in Alpharetta (Atlanta, GA)! Maggie is a certified personal trainer, MMA fighter, and a Functional Movement Specialist (FMS). Call 770.667.0099.
“All disease begins in the gut.”
- Hippocrates, a.k.a. the Father of Modern Medicine and name sake of the Hippocratic Oath
Hippocrates made that statement over 2,000 years ago and we are now discovering through research that he was correct in his statement. Many of the health issues/conditions that people have been experiencing in today society can be linked to their gut. Some of these health conditions are:
How can the gut cause these health conditions?
The answer to that question is due to a GI condition call Leaky Gut Syndrome aka “Intestinal Hyperpermability.” Leaky Gut Syndrome is a condition that is the consequence of intestinal tight junction malfunction.
Tight Junctions are the gate keepers between the intestines and the blood stream. The responsibility of tight junctions is not to allow any foreign materials in the blood stream. In the condition of Leaky Gut Syndrome, the tight junctions are damaged and destroyed that will allow undigestive food particles, toxic waste, and bacteria in the blood stream.
Once these foreign materials have entered into the blood stream, the body will elicit an immune response as well as inflammation in the body causing a variety of diseases.
What causes the body to develop Leaky Gut Syndrome?
Through research it has been discovered that Leaky Gut Syndrome is caused by four components:
The most common type of food that will cause Leaky Gut Syndrome is gluten, GMOs, sugar, and diary. These foods contain different type of enzymes and proteins that attack the gut lining due to the composition of the gut lining in the body.
Once these foreign particles are in the blood stream from damage of the gut lining, the effects will lead to the following symptoms such as:
1. Food Sensitivities
2. Inflammatory Bowel Disease
3. Autoimmune Disease
4. Thyroid Problems
6. Inflammatory Skin Conditions
7. Mood Issues
If you have any of the symptoms listed and/or believe that you have Leaky Gut Syndrome, let me tell you there is hope and help for you. The help is from our doctors at Thrive Health Systems. We treat Leaky Gut Syndrome through a natural and alternative treatment. Our doctors will develop a strategic nutritional plan to heal your gut lining and prevent the condition occurring again. The four most important tools that our doctors have given to patients of Leaky Gut Syndrome are:
1. REMOVE all foods that will damage your gut lining
2. REPLACE with healthy healing food
3. Specific VITAMINS and MINERALS
5. Wheat Zoomer and Gut Pac Blood Tests
Don’t know where to begin with these important tools? How do you know which vitamins to take? What are the healthy healing foods for Leaky Gut Syndrome? Call our office today at (770) 667-0099, to schedule an appointment with one our doctors to help you on this journey to healing and health. You can also schedule an appointment online by clicking the following link: Leaky Gut Syndrome.
By Dr. Lampra Jones, D.C.