Fitness

I've been around this game a long time and have tried nearly every workout imaginable; I’ve had some great results with some and nothing with others.

Yesterday, I was doing a "normal workout" for me that included chest and shoulders. I did three exercises per body part and performed 8-12 reps per set with a weight that was a bit of a challenge by rep 12. That's typically how I determine my weight; I should be able to do at least 8, but no more than 12 with the selected weight. Once 12 can be surpassed, it's time to increase the weight. That's the acceptable protocol for "hypertrophy".

Well, during this basic workout I was watching some kids (20-25 years old) doing what I used to in the past..."overtrain" They were lifting way too heavy, to the point where their form was absolutely horrific and they were accomplishing only about three good reps per set. In addition to that, I know they were in there for a total of about 2.5 hours; way too long if you ask me. Even when I was training for size, I never spent any more than 1.5 hours in the gym. If I did, I split up my workouts to an am/pm routine.

Maybe it's due to muscle maturity, but I can accomplish in twenty minutes now what those guys were attempting to accomplish in hours. Seriously...brevity, in my opinion, is the key to a successful fitness routine, even if you want to build size and strength.

If you get into the gym with a plan in mind, and hit it with a focused and aggressive style, you could realistically be in and out in way less than two hours.

AB FICTION EXPOSED: 7 Myths, Misconceptions And Downright Lies About How To Get And Keep Terrific Abs - Revealed, Shattered And Answered!

As I sat down one day to write an abdominal training article I decided to cruise the internet looking for some new found abdominal training principle I may have overlooked in the past twenty plus years. When I typed in “abdominal training” on Google I saw everything from how to get a six pack in 6 minutes to crazy infomercial gadgets that guarantee success with little or no effort.

I’m not here to bash anyone at all, that’s not my M/O. I understand sales presentations and I’m all for doing the minimum to get the most, but I’m convinced that we have a dilemma on our hands. EVERYONE seems to be an “expert” these days. I’m seeing more and more of these so called “experts” in many areas of fitness and abdominals seem to be the body part of choice.

Expert (somebody with a great deal of knowledge about, or skill, training, or experience in, a particular field or activity)

Again, I’m not suggesting that they aren’t, but how do we know who to trust, especially when no one can seem to agree on anything? What have these people accomplished in their lives, what is their educational background, better yet, what is their practical experience? Do they have abs themselves?

I think you understand where I’m coming from and probably share my frustration. I’m absolutely sure there are many people out there who know much more than I do, and having abs isn’t a requirement for having knowledge.

In no way am I claiming to be an “expert” myself, but I do practice what I preach. I have made my living, very publicly I might add, by having ripped abs year round. Does any of that have to do with genetics? Yes, absolutely, (we’ll cover that later) but more importantly I have adopted a lifestyle that is conducive to keeping me in business. I’ve tried almost everything to get ripped and wasted a bunch of money along the way. I think I’m perfectly qualified through “life experience” to help you and try to help you avoid some of the common pitfalls that are out there waiting for you to innocently walk by and fall in.

Anyway, beware of what you read, believe, and do; you never know who you’re hearing from.

With all of that said, I would like to address some MYTHS and MISCONCEPTIONS about abdominal training.

MYTH #1 - You’ll only get Great Abs by Genetics

True and False! I mentioned earlier that part of my abdominal development was a result of great genetics, so I would be lying myself if I said anything different. Yes, if you have good genetics chances are you won’t need to work as hard as someone who doesn’t. What does this mean for the person with seemingly poor genetics? NOTHING. You can still develop great abs. They may not look like Shawn Phillips (most people won’t and that is because of genetics and hard work), the big split down the middle of his abs is due to the linea alba having a different structure than mine and yours)

The linea alba is a fibrous structure that runs down the midline of the abdomen in humans and other vertebrates. The name means white line and the linea alba is indeed white, being composed mostly of shiny white collagen connective tissue. It is formed by the fusion of the aponeuroses of the abdominal muscles, and it separates the left and right rectus abdominus muscles. In muscular individuals its presence can be seen on the skin, forming the depression between the left and right halves of a "six pack."

See the difference between the line down the center of his abs and mine? His is much more separated. See how he has six visible abs and I have eight? Am I more ripped? NO! Are his genetics different than mine? YES!

Being a mother is ALL about giving. Although my nine-year-old daughter is somewhat independent, my one-year-old and almost three-year-old require far more individual attention. Since deciding to run a small licensed child care from my home, I have even less time for myself during the day. Reluctantly, I must admit there are nights that I am so exhausted, so completely drained, I sometimes questions whether I have anything left to give. But each morning I realize that I do. But I’ve come to the realization that I can only do this if I take care of myself FIRST! One of the biggest challenges after having three children and running a household was finding the time to exercise.

Over the years I have kept many different types of schedules: work, school, children’s activity, church schedule, etc. At any given time, a mother juggles at least half a dozen activities simultaneously, and that’s not including the other half dozen activities dwelling on her mind for the day! With so many obligations, I’ve struggled to find the RIGHT time to exercise that works for my life. For the past fifteen years I’ve been active, not always consistent, but somehow managed to exercise at every possible hour of the day imaginable. Early on in my marriage I can recall heading to the gym at 4:30 in the morning! It was 1998 and at the time we only had one vehicle so the best time for me to exercise was immediately after dropping off my husband at work and before I headed to class. Years later, I was working on a morning news show and headed to the gym after my graveyard shift ended at 8am. I’ll never forget the zombie-like feeling state my body was in while trying to run on the treadmill. But I knew myself well enough to know that trying to sleep first, then head to the gym, would be harder to do since my motherly duties started as soon as I woke from my five-hour sleep. Life changes, schedules change, so finding the right time to exercise (a time that fits well with your lifestyle) is critical.

Walking is one of the most primal movement patterns known to man. Because walking was essential to our survival during our developmental years, our bodies have developed so that walking and movement are essential to health; as it has been said, form follows function.

Walking requires the integrated use of our arms, legs, and torso. Hundreds of calorie-burning muscles are utilized simply by walking. Walking briskly on a daily basis not only results in calorie burning, it increases enzyme and metabolic activity that may result in increased calorie burning for up to 12 hours after walking as little as 2 miles. The more conditioned you are, the greater the metabolic effect of walking.

Many studies show that having a workout partner will increase your chances to see results, but it’s very important that you find the right one!

I’ve personally trained hundreds of people and also quietly observed thousands more as they find their way throughout fitness facilities. Some are obviously there to get in shape while others obviously there for other reasons…socialization.

Both are great reasons to join a fitness facility, but if you can coordinate both efforts you may be better off in the end. One of the many reasons people hire personal trainers is for the “accountability” factor and motivation.

Oftentimes, people know exactly what to do, but aren’t motivated enough to do it on their own, so they either hire a trainer, or look for a training partner. There are pro’s and con’s to hooking up with someone in the gym, so let’s explore some of the reasons why you would want a partner and some of the reasons you wouldn’t.

Pros-

1. Accountability- Studies have shown that training with a workout partner can increase results substantially, so working out with a partner can drastically improve your chances of getting fit. If you know you need to meet someone at a certain time chances are you won’t stand them up as easily as you would hit the snooze button if you were on your own.

Many aspiring models ask me if pursuing a career in fitness is worth the trouble. Truth be told, most people who work really hard to look good in front of the camera pay for marketing materials, like photos and comp cards, and pound the pavement for print and editorial gigs and don't make a lot of money. There's endless dieting, extra workouts, and all the time and money required to get yourself known. It's a lot to sacrifice for a few tear sheets.

There's also the longevity factor. I realized right around my 35th birthday that I couldn't model forever, and that's when I decided that I needed to broaden my horizons if I was going to make fitness a lifelong business instead of just a fun thing to do in my 20s and 30s.

Fitness is my passion, and in addition to modeling, I've made it a point of becoming an expert in exercise and nutrition. I use that expertise to train people, produce videos, and write articles like this one. I'm even working on completing my second book, Spiritually Fit.

I'm really excited about the new book. It focuses on the physical and spiritual aspects of who we are and maps out a complete program of nutrition, exercise and mental focus to help people achieve balance and use their God-given gifts to inspire others. I'm also excited about my new supplement line, which was born out of a desire to deliver high-quality, effective supplements that I could proudly put my name on.

Army captain Greg Plitt is on a mission to push himself beyond his limits.

“I never expected to be on active duty,” says 26-year old Greg Plitt, who currently serves as second in command of 176 personnel in the 3rd U.S. Infantry Regiment (The Old Guard), stationed in Washington, D.C. “My sister Ginnie went to the Naval Academy and was a huge influence on my decision to go to military college,” Greg says.

Greg attended the U.S. Military Academy at West Point on a wrestling scholarship. “I could have followed my sister at the Naval Academy, which was near my home and family, but the opportunity provided by West Point was a chance for me to prove myself on my own,” Greg remembers. “To say that I chose West Point to face a fear wouldn’t be lying.”

Upon graduation in the year 2000, Greg decided to go into active duty despite his original intentions to the contrary. “West Point was huge for me in terms of character development and discipline,” he recalls. “The values of Duty, Honor, and Country aren’t just hollow expressions they throw around casually. Becoming an officer in the Army really is about living a code of honor through leadership.”

Greg headed to Ft. Benning for Ranger School, Airborne School, a mortars infantry leader's course, and an infantry officer’s basic course. His first assignment was with the 1-503rd Infantry Battalion in Korea, where he performed Air Assault missions for 13 months.

Ever since he was in high school, Greg was an overachiever. “Even though I was the youngest and smallest kid in the gym, I had the biggest fire in my eyes to learn, grow, and overcome,” Greg says. “I asked questions, took notes, read everything I could, and tried various workouts to see what worked best for me.”

Ahhh, Summer Vacation! Sometimes it feels like we are waiting for this wonderful and elusive time all year. But don’t let two weeks at the beach cause you to throw away all the hard work you have put into your New Year’s Resolutions (you’re still keeping up with them right?). If you follow a few simple guidelines on your next trip, you can maintain all the improvements you have made, and maybe even make a few more. But most of all, you will have a wonderful, relaxing, memorable trip shared with your loved ones.

• Keep Eating - One of my favorite things about traveling is all the eating that I get to do. I love to experience the different foods and flavors, whether I am in a different country or one hour from home. You can eat at a chain restaurant like Chili’s, California Pizza Kitchen, or McDonald’s right where you live so take a food adventure on your vacation. I travel to Hawaii usually twice a year and I love to explore the farmer’s markets.
  

Committing your goals to writing is one of the best ways to motivate action.

Being of sound mind, you’ve decided to make positive changes in your career and life. You’ve thought through what you want to accomplish. You’ve formalized your goals.

You’ve mapped out a plan. And you’ve inscribed a permanent record of your intentions.

If you’re not serious enough to commit your goals to writing, you may as well kiss them goodbye.

Life will get busy, you’ll get wrapped up with other things…and you’ll continue to get the results that you are getting now. If you’re going to make a break to greater success, you have to take the time to decide what you want, get 100% committed to it, and create a plan to make it reality.

What is the Most Important Aspect in Training?

Your Vision of course!

In the world of fitness, I believe vision is the first step everyone must address. Not your eye site, but the vision you have of yourself and where you are going. Throughout my wonderful career in sports, starting way back in middle school, we were constantly challenged to set goals for ourselves. What this did was give me a reason to push through the pain or push through the days I didn’t want to go workout. Daily at my house I would look at a picture of a professional athlete hanging next to my goals and a challenging quote “shot for the moon, if you miss you will land among the stars”, author unknown. This pushed me to do extra push-ups, extra abs, to eat extra PB&J nightly trying to gain just a little more ground.

One of my founding principles I live my life by is “without vision people are unrestrained”. What this simply means is that if I don’t have a goal set before me, a vision of what I am trying to accomplish, with specific details, I will live without restraint in my life. This can be seen in all aspects of your life. One area is your finances, if you have a financial budget and in your budget doesn’t have money set aside for fast food you won’t go McDonalds because you don’t have the money.