Strength verses Power

April 9th, 2011

Whether it be the experienced fitness buff, or the novice exerciser, many are unaware of the differences between strength and power. A basic understanding of both terms will help you in your personal quest of achieving your fitness goals. Lets first define both terms, then examine how each will benefit you in your daily life.

Strength:   The body’s ability to produce internal tension in order to overcome an external force.

Power:  The body’s ability to produce the greatest possible force in the shortest time.

For those individuals who are looking to lose body fat, lose weight, increase mobility, increase functional strength and make these benefits applicable to their daily functional movements, then strength should be your goal.

The two basic types of strength are: #1  Muscular Endurance. This is the body’s ability to produce low levels of internal tension or force and maintain it for extended periods of time. Beginning weight lifters must start here in order to strengthen the connective tissues; ligaments and tendons, before the actual strength training begins. In the muscular endurance phase, you must keep the intensity low and light, with a slow tempo. 12-25 repetitions per muscle group.

#2 Strength Endurance: The body’s ability to produce high levels of internal tension or force and maintain it for extended periods of time. This is the phase where we begin to experience muscle hypertrophy (lean muscle growth) and increased fat lose, as long as you are eating the proper foods. In this phase begin to increase intensity, weight and tempo. 6-12 repetitions per muscle group per set. By increasing strength and lean muscle, your body’s metabolic rate will increase, turning you into a caloric burning machine.

For those of you who are competitive athletes involved in sports that require velocity( quickness of motion and speed) then you must incorporate power training into your workouts. Power training will increase your ability to perform at a higher level of competition in your respective sport. Some examples are sprinting, squat jumps, lunge jumps and speed squats. Be sure you have a trained professional show you the proper technique before your actual workout to prevent injury and over training. Some acute variables( components that specify how each exercise is to be performed) for power training are: 5-10 reps of 3-6 sets with a fast explosive tempo, and only 30% to 45% of your 1 rep max. This type of training will produce more velocity in your athletic movements and give you greater force.

I hope that this basic and brief article will help you to achieve your fitness goals.

Love your body, David O.   davidoliverio.com

Dietary Fats: The Good and the Bad

March 12th, 2011

For the past two to three decades, consumers have been informed to reduce almost all of dietary fat, or minimize the amounts of fat consumption drastically. The rationale has been that fat makes you fat, and that fats are unhealthy for long term health. This topic is inexhaustible, so we will keep it brief and to the point.

It is very difficult to break through minds that have been misguided with incorrect information. As you read, I only ask that you be objective in your thinking and cognizance.

First, lets list a few of the many benefits of healthy fats, and why we need them. Then we will briefly examine good fats and bad fats.

Benefits of healthy fats:  Helps build healthy cells, assists in hormone production, helps keep blood flowing smoothly through the circulatory system and lowers cholesterol. Also, fats are a much better and cleaner fuel source for our bodies than carbs or protein. Getting fitter and removing processed foods and sugar from your diet, will allow the body to use fat as it’s primary fuel. As far as reaching and maintaining your ideal body weight, healthy fats are vital. Fats help neutralize over acidity in the blood and interstitial fluids, which helps maintain a healthy PH level in the body fluids and cells. A healthy PH level body has little need to hold on to body fat, because body fat is another way that the body absorbs and removes the deadly destructive acids within us. A healthy alkaline body has no need for excess body fat, and that is an important note for all who desire fat lose. Remember that low fat diets will make us compensate for the fat we cut out, by increasing caloric intake from simple carbs and animal based foods. These types of acid forming foods will only place more stress on your body, in order to neutralize and buffer over acidic body fluids and cells, and cause the body to hold on to acidic absorbing body fat.

Types of Dietary Fats: Good and Bad

The Good #1  Monounsaturated Fats:  Cold Pressed Olive Oils, almond oil, cold pressed canola oil, Avocado, and raw nuts are great choices for these healthy fats. A few of their many benefits are: Metabolic fuel and cleansing the body of acids.

The Good #2  Polyunsaturated Fats (omega-3s and omega-6s):  Fish Oils, flax seeds and oil, hemp oil, pumpkin seeds, sesame seeds and oil, grape seed oil, safflower oil and sunflower oil are great choices for these healthy fats. A few of their many benefits are: Forms cell wall membranes, supports white blood cells, lubricates joints and soaks up deadly acids in the body.

Without sufficient healthy fats in our diets, a variety of health problems may occur. Such as a lack of cell membrane production, which causes weak blood and body cells, high blood pressure, anemia and poor circulation.

The Bad #1  Trans fats:  These deadly fats are created in labs by adding hydrogen to vegetable oils to convert them from liquid to solids. Avoid these fats altogether from your diet: corn oil margarine, vegetable shortening, anything with partially hydrogenated or hydrogenated in the list of ingredients. Most processed foods have some levels of these poisons. These fats are used to harden liquids and increase the shelf life of processed foods. They raise bad cholesterol levels, impair circulation and add the risk of many age related diseases. A diet consisting of whole unprocessed plant based foods is a great way to avoid these unhealthy altered fats.

The Bad #2 Saturated Fats:  First, I must note that not all saturated fats are bad. Most of the fats from animal based foods such as eggs, poultry, dairy and meat are saturated fats. There are very few saturated fats found in whole plant based foods. What makes animal saturated fats bad is that they are a different type of saturated fat that require heating to break down as fuel. Whether the heating process is cooking, processing or our bodies metabolism, these once healthy fats are transformed into unhealthy trans fats. Not so with a different type of saturated fat found in whole plant based foods, such as palm and coconut oils. These saturated fats break down in the body easily at body temperature to be used as energy. Plant based saturated fats fuel the body and help the liver produce needed cholesterol ( more on this important topic in an upcoming article).

In closing, remember that fat free and low fat diets will not produce a healthy, lean and fit body. Consume healthy fats daily for long term health, fitness, and for reaching and maintaining your ideal body weight.

Love your body, David O.  davidoliverio.com

Funtional Strength

January 24th, 2011

How strong are you? How much can you bench press? These are common questions that are asked among certain exercisers. Muscular strength is impressive to a certain degree. So today we will discuss an even more important type of muscular strength, Functional Strength.

First, lets define the two main terms for today’s topic.

#1  Neuromuscular Efficiency:  The ability of the nervous system to communicate with the muscular system, for recruiting the correct muscles for proper movement, in all planes of motion. Our bodies must be able to move in all directions. Forward to backward, side to side, twisting, bending and rotating in various movements. The majority of exercisers only work out in one continuous plane of motion, which does not allow for all the various muscles to be moved, weakening the muscular balance of the body, and increasing the risk for injury and muscle imbalances.

#2 Functional Strength: The ability of the Neuromuscular (nerves and muscles) system to perform strong and dynamic muscle actions in all planes of motion.

For thousands of years our species has needed to move functionally for survival. Whether it was running from a predator, pulling a freshly killed animal to the fire, digging and bending for edible roots, or foraging for fresh plant based foods. In today’s technological era, there is little need for functional strength. Sitting at a desk for long extended hours every day tightens and shortens muscles, especially around the joints, which in time will decrease the ability to be flexible and mobile. It is common to see middle aged people with tightened, stiff and immobile bodies, who resemble persons 20 to 30 years their senors.

To remedy these common physical problems and increase functional strength, we must begin to incorporate flexibility and functional movement exercises into our fitness routine.

Flexibility is the normal extensibility( elongated or stretched) of all soft tissues that allows the full range of motion of a joint. Begin to think of stretching as a vital and important part of your integrated workouts. Stretching will increase muscle extensibility and improve muscle imbalances(alterations of muscle length surrounding a joint).

Begin to incorporate exercises that allow your body to move in all planes of motion. Not just your standard single movement workouts, but adding twisting, bending, pulling, side to side, and forward and backward motions. These movements will recruit more various muscles, increase mobility, burn more calories and increase the all important FUNCTIONAL STRENGTH.

Love your body, David O.   davidoliverio.com

Health and Fitness Resolutions Gone Bad

December 27th, 2010

Here we are approaching another new year. Many will be flooding their local gyms, hitting the hike and bike trails or buying the next new exercise devise that promises a fit body. By early March 95% of these hopeful individuals will abort their goals and routines. The world wide average for consistent and committed exercisers is 5%. And of these 5% health and fitness seekers, a small percentage actually know what they are doing.

First off, we must understand that to experience any form of success in all aspects of life, whether it be business, relationships, sports, personal goals etc…. , one thing is certain, CCP must be applied. COMMITMENT, CONSISTENCY AND PATIENCE. Without this basic acronym applied daily,one will only find failure and discouragement.

Here are a few rudimentary tips for Health and Fitness goals:

#1   Understand that Health and Fitness are two different terms.  Health is a state in which all body parts, including muscles, nerves, bones, hormones, blood, cell fluid, organs and glands are in balance. Fitness is the ability to be physically active, generally sport specific. Fitness does not necessarily reflect health, and being healthy may not make you fitter. There are some very fit people who continue to catch every cold or flu bug that goes around. 70-80% of adult Americans are on at least one prescription drug, and we are told that the overall population is living longer then ever. To me this is very debatable, because being kept alive and extending one’s life through a drug is not living healthy.

#2 Be Rational. If your fitness routine has not brought you to your ideal body weight and a sickness and disease free life, then what you are doing may not be correct. Just because you were told something from a so called professional does not make that information necessarily true. Some of you may have been told to exercise more and eat less, and by doing so you will be thinner and fitter. That my friends is a classic example of unproven misinformation that many people fall for. If you are eating the proper foods that we humans have evolved to consume, and are exercising properly without any main stream excessive exercise, which places to much stress upon the body, you should remain steadfast at your ideal body weight and live free from drug dependence, sickness and disease.

#3 Think LONG TERM.  Most New Year Fitness Resolutions are based upon a short term goal. Getting ready for the upcoming swim suit season or a friends wedding this spring. Health and Fitness must not be short term. Set a long term goal for the rest of your life to be as healthy and fit as possible. Compete against father time, slowing down the aging process by consuming a diet consisting of organic plant based foods(see past articles on my website)with moderate flexibility, cardio, core and resistance training.

#4 Hire a professional.   Make sure the trainer you hire walks the walk and has life experience in health and fitness. A little scrutiny will be beneficial to you. See if he or she has lean muscle mass and low body fat and lives a life free from chemicals, drugs, medications, chemical supplements, processed foods, etc…..   Beware if they are consistently sick. Health and fitness must be synonymous. Beware if they are promoting revenue making supplements. Most supplements, not all, are a waist of your hard earned money. All the nutrients, minerals, vitamins, proteins, fats and carbs that you need to live a ultra healthy life are found in organic, biogenic plant based foods. Don’t be fooled. At 53 years old in the year 2010, I do not take any supplements, haven’t been sick in 20 years and remain between 8-10% body fat. All by consuming the proper foods with moderate integrated exercise for the past three and a half decades.  For more rational information concerning health and fitness read the articles on my website. Let reason prevail.

Love your body, David O.  davidoliverio.com

The Dangers of Dairy and Eggs

December 6th, 2010

For many years now the main stream food , health and fitness industries have made the general public to believe that dairy and egg consumption is vital for health. Especially for calcium and protein intake. They have made this myth very plausible, without any scientific evidence. Even though Sweden, England and the United States have the highest rates of osteoporosis in the world-and the highest level of milk consumption.

Lets first define dairy. Dairy is all foods derived from cow, goat, or any other chosen mammal. Milk, cheese, yogurt, ice cream, cream, butter, etc….

Cow milk is not a human food. It has been designed or evolved(depending on your personal philosophy) for baby cows. No other mammal species drinks milk beyond infancy. And definitely not from a species outside their own. This is why so many individuals have a hard time digesting dairy products. Allergic reactions, allergies, lactose -intolerance, osteoporosis, etc….. It’s time the truth be known. Consuming a food made for another species only adds to the health problems that the majority of people live with on a daily basis.

Dairy is the leader of all foods in producing sticky mucus in the body, producing unhealthy acids and microforms(bacteria,mold,fungus and yeast), which causes a PH level imbalance in the blood, cell fluid and body tissues. More on this important topic coming soon. Dairy also increases endometrial and ovarian cancer risks.

Many ask, if dairy is eradicated from their diet, how will they get enough calcium for proper bone and body health. As stated in a previous article about excessive protein consumption; where does a horse, elephant, or gorilla get their protein from? Where does a cow get her calcium from? She surely doesn’t drink another species milk or take calcium supplements.

All the minerals, proteins, enzymes, fats, vitamins and yes, calcium are found in plant foods. To say the contrary is only a marketing and increased revenue scheme. Save your money that you spend on dairy and calcium supplements and go to your higher end grocer and use that money for quality organic vegetables. These important foods are loaded with calcium, especially if eaten raw. 4 ounces of broccoli has 103 mg of calcium. 4 ounces of parsley has 203 mg of calcium. 4 ounces of raw almonds has 234 mg of calcium. And the list goes on and on. Our bodies absorb and metabolize real whole foods that we humans have evolved to consume. Not pills or chemicals made in a lab. Not milk from other species of mammals.

The same is true of egg consumption. Eggs are associated with increased risks of colon cancer and breast cancer. Eggs are highly acidic forming foods that wreck havoc on a healthy balanced PH level of blood and cell fluids. The important healthy fats(more on fats in upcoming article) that are bodies need are also found in plant sources. Eggs contain artery clogging animal saturated fats, and 1 egg contains 37,500,000 microforms(bacteria,mold,fungus and yeast) causing many sickness’s and diseases.

For those who cannot give up on milk, try low sugar soy milk, almond milk or rice milk as alternatives.

Learning from microbiologists and others in science, who, with experimentation, observation and constant questioning find truth through evidence, we can discover what foods are proven to be beneficial for our long term health. It’s time to abandon the main stream nutritional gurus and start consuming foods that we are made to eat. Sickness and disease free, lean and active, energized and fit is what we should all be striving for. This will only happen when we eat the proper foods. ” One personal choice that influences long term health more than any other - WHAT WE EAT”.

Love your body,  David O.   davidoliverio.com

Myth Busters #3 Excessive Protein

November 12th, 2010

Today we will discuss part three of the myth buster series. Debunking and refuting the main stream philosophy of a high protein diet. Within the fitness and health industry, most of us have been taught that approximately 30% of caloric intake should come from protein. Though, if we research scientific evidence, we find quite the contrary.

The most crucial time of a human’s growth is our first year of life. At this time we are growing and developing faster than at any other time of life. If we really needed 30% of our calories from protein to grow healthy, then human breast milk, which is the most perfect food for human early development, would consist of 30% protein. Well, human breast milk is only 5% protein. And that is meant to be our single source of nutrition during our most important growing time in our life. The next time you run into a gorilla, elephant or horse, ask them where they get their protein from. Don’t expect an answer though, so I’ll answer for them, grass and leaves. They are all many times stronger than we humans. Lets look at a few facts when we consume many more times the bodies actual requirement of 5% protein.

Expert research suggests that we need only 25 grams a day of protein. The average American gets 75 to 125 grams a day. Most meats are 20-25%  protein. If you are a fellow vegan and depend upon plant sources for all your dietary needs, know that spinach and other greens are higher in amino acids, the building blocks of protein, than steak.

The Journal of the American Dietetic Association researched the diets of meat eaters, vegetarians who eat eggs and diary and pure vegans. Not only did all three provide enough protein, they all doubled requirements. Vegetables carry all the amino acids the body needs as long as you are eating a wide variety of dark green and leafy veggies, without the dangers of heart clogging animal product fats. More on this subject in an upcoming article.

Fats and carbohydrates are the bodies main fuel source. When to much protein is ingested as it is not needed as a fuel source, it then is stored as, you guessed it, FAT. Another contributor to overweight and obesity.

Excessive protein stresses your liver, kidneys, intestines and weakens bones. Bone loss is caused by excessive protein intake. In 1986, Science Magazine stated excessive protein a major contributor to osteoporosis. As quoted from the American Journal of Clinical Nutrition in 1995, ” Dietary protein increases production of acid in the blood which can be neutralized by calcium mobilized from the bones.” Doubling your protein intake doubles your calcium loss. By reducing excess protein in your diet, your body has no need to draw calcium from your bones to neutralize acids, weakening the bones.

The New England Journal of Medicine states that a high protein diet increases the risk of kidney disease, heart attack, heart disease, diabetes and certain types of cancer. Also altering healthy red blood cell production. Most of these studies found that the contributing source of excessive protein were animal and dairy proteins, not plant proteins.

All beliefs and philosophies should be based upon hard core conclusive evidence by individuals who are professionally trained in their field of expertise. Not by the main stream industries who are only interested in making increased revenue and profit. If the truth be told concerning protein consumption, the meat growers, dairy farmers, protein supplement manufactures and others would have a difficult time staying afloat.

I will soon write more articles concerning truth, based on evidence, not the main stream majority. Soon to come, the Dangers of Dairy and the Truth about fat consumption.

Love your body, David O.   davidoliverio.com

Stretching 101

October 18th, 2010

Today we will discuss the importance of incorporating stretching(flexibility) as a part of a balanced, integrated component of fitness and health. In my seminars, the major topic is explaining the 5 vital parts of making fitness and health a synonymous term. All 5 parts are vital to become fit and well. In my opinion, starting with the least important to most important:

#1 Stretching  #2 Core exercises #3 Cardio exercises #4 Resistance Training(lifting weights) #5 Diet and Nutrition.

Some major benefits of stretching:

#1 Increased circulation of body fluids, including blood and interstitial fluid(cell or tissue fluid) which both collaborate in providing nutrients and oxygen to the cells and waste removal from the cells.

#2 Increased flexibility in the ribs allowing for more oxygen absorption.

#3 Increased energy levels from more oxygen and nutrients getting to the tissues and cells.

#4 Reduced muscle tension.

#5 Better range of motion of the joints.

#6 Better muscular coordination.

#7 Better posture.

#8 A decrease in muscular imbalances.

#9 Slowing down the aging process.

Static stretching should be done after any form of workout or anytime the muscles have first been moving or warmed up. Never stretch a cold muscle. Hold each stretch between 20-30 seconds for best results. Prior to exercise, if stretching is needed, always use active or dynamic movement stretches which increase joint, tendon and ligament range of motion.

By adding flexibility training to your fitness regimen you will reap many rewards.

Love your boby, David O.   davidoliverio.com

Eating Plan for Long term Health and Fat lose- Plan A

October 8th, 2010

Today we will discuss the all important plan of keeping your bodies healthy and keeping excess fat off your body. As stated in previous articles, it’s not about counting or reducing calories, but rather the type of foods you are eating and how often they are consumed.

Throughout modern history, thousands of diets have been devised, some beneficial and most either a marketing scheme attempting to sell their products or just plain unhealthy and nutritionally void processed fake foods. The few nutritional plans that are beneficial to overall health and fat lose are loaded with real live, high octane foods. The philosophies of both plan A and B are based on foods that have been proven to metabolize properly within the body, providing the proper amounts of nutrients needed to sustain long term health and fat lose. Plan A is for the individual slowly coming off of a normal American processed food diet. Plan B is for the individual who is ready to make a major lifestyle change, bringing you to a new level of health and vitality. Below is a list of foods broken into categories. Eat 4-6 smaller meals and snacks daily, about every 3-4 hours. This will increase your energy levels, speed up your metabolism and provide your cells with needed nutrients for ultimate health. Eat until content and satisfied, not stuffed.

Vegetables and low sugar fruits:    These foods should comprise around 70% of your caloric intake. And at least half of that should be raw. Veggies and low sugar fruits contain most of the vitamins , minerals, fiber, proteins and enzymes that you need, without the sugars and saturated fats. Eat liberally and often. These are the most beneficial foods for your body. Avoid cooking these foods. If cooked, keep below 118 degrees. Above 118 destroys enzymes. Raw is best.

Almost any dark green, yellow, orange and red veggies are excellent. Dark greens contain chlorophyll, the blood of plants. Making it biogenic(transferring life energy from one living organism to another). Animal proteins and dairy are dead. Remember, organic is the best choice. Low sugar fruits are: avocado,tomato, lemon, lime and grapefruit.

Meats: Animal proteins are not essential for overall health. More on this topic in an upcoming article. If consumed,limit quantities. No more than 1 small serving daily. Free range turkey,chicken or fresh wild ocean fish.

Raw nuts and seeds:   1or 2 small handfuls  is an excellent choice for a mid morning or mid afternoon snack. They are a great source of healthy fats, including omega-3’s and omega-6’s, which are essential fatty acids. To activate the enzymes and hydrate to increase digestion, soak for 12 to 24 hours prior to consumption in purified water. Don’t be afraid of the fat content. Our bodies need healthy fats. Remember, main stream fat free diets do not work.

Best choices: Almonds, brazil, pecans and walnuts.   Sesame, Pumpkin and sunflower seeds.

Legumes(beans and peas)    All dry(not canned)beans and peas are a great source of protein, calcium, iron and many other nutrients. Limit quantities, because most legumes are primarily starch, except for lentils and soybeans, which are primarily protein.

Best choices: Lentils, soy,navy and lima beans.

Oils:    Never cook with oils. Pour room temperature oils on top of already steamed or raw foods. any oils that have been cooked or heated in processing, have been nutritionally destroyed. Also, the heating process turns the oils rancid and turns into a unhealthy trans fat. Avoid corn, canola and other vegetable oils. Use cold pressed virgin oils.

Best choices: Olive, coconut, avocado and flax seed cold pressed oils.

Dairy:   Avoid all dairy products of all kinds. That includes cows milk, cheese, yogurt and eggs. Read my soon to be released article on the dangers of dairy, and the proven science behind it. Small quantities of low sugar soy milk, almond milk and rice milk is acceptable for those who can’t give up dairy completely.

Grains:   Those looking to lose body fat and increase long term health should avoid most breads and pasta which are complex carb grains. Small amounts of alternative grains which digest slowly, keeping blood sugar low are:   spelt, quinoa, millet and buckwheat. These foods must stay in the 20-30% of your caloric intake. Remember, 70% of food intake should come from veggies and low sugar fruits. The remaining 30% from all other foods listed in this article.

Sweeteners:   No processed sugars or junk foods of any kind. Refer to the article page on my website davidoliverio.com  to read about the dangers of sugar. The title is ” The two diabolic whites”. Alternatives to sugar are the two herbs, stevia and chicory.

Condiments:   Unprocessed sea salt. See article ” Two diabolic whites”.

Best choices:  Real Salt and Celtic salt. Other condiments:  Red and green pepper, garlic, ginger,onion, herbs and spices.

Liquids:    Purified water.  Minimum daily amount is half your body weight in ounces. Better calculation is divide your body weight by 35. That will give you the daily liter amount for consumption. Avoid pasteurized preserved processed fruit juices. They are full of sugars. Pasteurization evaporates the enzymes and destroys the life force. Freshly squeezed is a better choice.

For those of you who are ready to make an even greater life style change, plan B is coming soon.

Love your body, David O.    davidoliverio.com

Organic vs. Conventionally grown foods

September 20th, 2010

Let’s briefly discuss the difference between these two types of food philosophies. Many argue that it’s not worth the extra few dollars a week added to their grocery bill to buy organic. Or as I have heard many times, ” Cheap and fast is the way to buy food”. Wow! To me that shows where an individuals priorities are. We have only one life and one body. Part of valuing one’s life is keeping a healthy, balanced, disease free, energized, fit, sickness free existence in our relatively short time on this beautiful place we call earth. By reducing costs in other non important expenses one can give their body the benefit of a healthier life.

Here are some major differences in the two:

Conventionally grown.

#1 Foods are sprayed with billions of pounds annually with unhealthy pesticides, chemical fertilizers and fungicides.

#2 The soil is virtually dead through chemical use. The living microrganisms in the soil that feed and provide nutrition to the plants and animals that we consume are almost nonexistent. Depriving the food chain of nutrients from soil to plants and animals to our bodies.

#3 Animals that some individuals choose to eat have been raised on growth hormones, antibiotics and steroids. Not to mention eating foods that they naturally do not eat, such as corn and grains with added unnatural chemicals. Hoofed animals such as cattle and sheep have evolved to consume grass.

#4 Chemical and pesticide use on the soil and plants is poisoning and toxic to the environment.

Organically grown:

#1 Grown without the use of chemical fertilizers, pesticides, herbicides and fungicides.

#2 The soil is alive with microrganisms that fuel nutrients through the food chain from soil to us.

#3 Animals are fed their natural foods of grass and vegetation. Also they are free to range in a more humane way. The flesh is chemical and hormone free.

#4 Organically grown foods support soil health and a cleaner environment.

This is a controversial subject with some. Organic foods are much better for our health and the health of our planet. Hopefully the readers will think objectively and research this important subject.

Value and love your body,

David O.  davidoliverio.com

Core Funtion

September 19th, 2010

The core consists of the entire torso complex and internal organs. Many individuals attempt countless situps and crunches to try to eliminate their punch bellies,unaware that these exercises alone do more harm than good.

The deep inner unit stabilizing muscles must be strenghtened in order to have a supportive and healthy core. The main core muscles are the multifidus, which are the deep muscles running along the spine. The transversus abdominus which is the deepest core muscle. The diaphragm, which is the large breathing muscle. Situps and crunches do not work these important muscles. They work only the outer unit visable Rectus Abdominus(6 pack muscle), besides placing to much stress and strain on the low back. A balanced core workout should consist of movements that work all the core muscles, not just one.

Major core functions:

#1 Internal organ support. Without balanced core strenght the vital organs can literally drop, causing circulatory body fluid disfunction and constipation. Also adding to the already punch belly syndrome.

#2 Protection of the central nervous system and internal organs. The strong outer unit Rectus Abdominus muscle shields the organs from external blows.

#3 Spinal stabilization and posture. A strong and healthy core will keep your spine stiff and strong giving you better posture.

I recommend any of the various floor or plank exercises which strenghens all the core muscles. Situps and crunches are isolated exercises that cause lumbar spinal stress and a strong rectus abdominus only, which in most cases work against the already weak and neglected inner unit core muscles.

In closing, spot reduction of any muscle group is ineffective. Gyms are full of pot bellied exercisers unaware that to lose the ski jacket of fat comes from 80% what and when you eat and 20% of balanced and moderate resistant, cardio, flexibility and core exercises.

Love your body, David O.

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