All posts in Abdominals

Weight loss, particularly around the belly…Reducing joint pain…

Most of us have been led to believe that lowering your blood sugar is the be-all, end-all solution to type 2 diabetes. But what if that is a mistake that misses the REAL underlying trigger of not just what causes type 2 diabetes, but all major age-related illnesses? Elevated blood sugar is just a SYMPTOM of underlying metabolic, physiologic, and biochemical processes that are out of balance.

Lowering blood sugar with medications does NOT address the underlying triggers that give rise to the high blood sugar in the first place. I work with clients to shift focus from trying to manage blood sugar with drugs, as millions unfortunately incorrectly do now, to fixing the underlying problems that CAUSE excessive levels of blood sugar.

I am very focused on weight loss, particularly around the belly…Reducing joint pain…Improved energy…More stable, enjoyable moods…Lower blood pressure and cholesterol.

I do this using the Paleo Diet and proper individualized exercise programs. Call me at 310-473-2911 for an appointment.

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Ab Exercises

Patients often ask me “I want better abs”, “I want to get a six-pack.”

The key to abdominal definition is the visibility of the abdominal musculature, not the strength of the muscles. I always say “You can’t exercise your way out of a poor diet”. Make better food choices, eat cleaner because the idea of working your abs to get abs is one of the oldest misconceptions in training. Exercise “Spot reduction” techniques for the abs just doesn’t work.

You can’t decrease the fat layer on a particular area by
exercising or working out that area. If you want good looking abs, do
a total body work out and be intense about it…in other words, burn fat!

So if you want better abdominal definition finish every workout with some hard interval training instead of extra sit-ups or crunches.
You burn more calories doing interval training – it burns more calories than steady state aerobic training. Doing a sprint program gets you a sprinters body.

Most of my first choice ab work is really core work. Core work like isometric exercises – front planks, side planks and kettlebell suitcase carries.

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Abdominal Exercises

Develop incredible abs with a medicine ball (one of 8-10 pounds is optimal) and this three-exercise circuit. Work up to three circuits.

Double Crunch
Lie on your back, with your hips and knees bent and your feet off the floor. Rest your hands lightly on your chest. Position the ball between your knees.

Exhale as you lift your shoulders off the floor and bring your knees toward your chest. Grab the ball with your hands and bring it to your chest as you inhale. Return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition. Alternate ball positions for the entire set. Do eight to 12 repetitions for two sets.

Seated Twist
Sit on the floor, your back straight but leaning slightly toward the floor, as if in the “up” position of a situp. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor. Hold the ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you. Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that’s one set.

Reverse Crunch with Knee Drops
Lie on your back, hands resting on the floor at your sides, hips and knees bent 90 degrees, and feet off the floor. Position the ball between your knees. Keep your lower back on the floor throughout the exercise. Contract your abdominals and pull your knees to your chest, then return them to the starting position. Lower your knees to the left and return to the starting position. Drop your knees to your right on the next repetition, and alternate sides for each rep. Do two sets of 12 reps.

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How to perform the plank

The plank requires good abdominal strength and co-contraction of the abdominal wall musculature to hold the lumbar spine and pelvis in correct alignment.

Technique:

  • Assume a press-up position, but with your hands and forearms on the floor.
  • Hold a straight body position, with your weight supported on your elbows and toes.
  • Brace your abs and set the lower back in neutral (neither overly rounded nor arched) once you are up. Sometimes this requires a pelvic tilt to find the right position.
  • The aim is to hold this position, keeping the upper spine extended, for an increasing length of time – up to a maximum of 90 sec.
  • Do 2-3 sets.

Progression: Lift one leg just off the floor – hold the position without tilting at the pelvis.

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What is the “core”?

To build a better core you need to exercise the different layers of muscle. The Deep Layer muscles consist of very small muscles that connect each of your vertebrae and control the movement of the individual bones that make up your spine. These muscle are attach right on to the spine and run vertically, diagonally and horizontally. You may have heard of the multifidus, interspinalis, rotatores and intertransverserii muscles. These often get weak, especially in low back pain patients.

 The Middle Layer or inner unit is made up of four major muscles that contract inwardly to create intra-abdominal pressure and spine stability. Intra-abdominal pressure, or ‘IAP’ for short, supports your spine from the inside in much the same way that pumping air into a football gives it shape and makes it solid.

We use these muscles when we ‘brace’ our midsections when we move. Bracing and the ability to brace strongly is vital for all physical performance, midsection appearance and spinal health and is something you need to learn how to do.

 A strong inner unit will a) enhance spinal health, b) improve your midsection performance and c) contribute to your appearance by creating a much tighter waist line.

The key muscles of the inner unit are the ‘diaphragm’ – your primary breathing muscle, your ‘transverse abdominus’ which encircles your abdominal contents, the ‘multifidis’ which runs up your spine and the muscles of the pelvic floor which supports your internal organs from below. These muscles form a cylinder with the diaphragm at the top, the pelvic floor at the bottom and transverse abdominus and multifidis at the sides.

The Outer Layer is responsible for gross spinal movements, and the ones that are generally thought of as the ‘6 pack’ muscles. There are three main outer layer muscles:

Rectus Abdominus: The rectus abdominus is the muscle located on the front of your abdomen and is responsible for that six-pack appearance. 

The six-pack appearance comes from the ligaments that criss-cross the abs dividing it vertically and horizontally. These ligaments, called ‘linea alba’ (or white lines), become more visible as you get leaner. The rectus abdominus is responsible for flexing your spine forwards e.g. when performing crunches and also works when you bend to the side in an action called ‘lateral’ flexion e.g. when performing dumbbell side bends.

Erector Spinae: Running up either side the rear of your spine, the erector spinae is actually eight individual muscles that overlap one another and extend form the base of your pelvis to the nape of your neck and skull. These muscles are responsible for extending your spine backwards and also lateral flexion. The erector spinae, although not an abdominal muscle, makes a big contribution to the appearance of your core by holding you upright in good posture. or spinae muscles also help promote spine health, especially in your lower back or lumbar vertebrae.

Obliques: These muscles make up the sides of your midsection and are best thought of as your waist muscles. You have three sets of oblique muscles – ‘external’, ‘internal’ and ‘transverse’ – on each side of your waist which start on your spine and curve around to your ribs and pelvis. The obliques work together to rotate your spine and to flex your spine laterally i.e. sideways and also contribute to forward flexion by assisting your rectus abdominus.

Come in to find out which are the best exercises for you to do correctly to build your core (and avoid injury).

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5 Rules for Hard Abs

There is a layer of fat that hides most peoples abs. The closer you come to removing the fat that covers your abs, the more defined every muscle becomes, making you look sexier all over.

I have my nutrition and training programs ‘down’ and have helped shape the best bodies of Los Angeles. 

My clients are cutting body fat way down. If they want single digit body fat – I can help them get it. 

I use the BioDynamics Body Fat Analysis machine to calculate body fat, lean muscle mass, calories, water hydration and much more. Based on these numbers I can help you know how to eat to target your body weight goal. 

Example Diet Choice Formula One: Once we know how many calories you burn a day, and I know your target body weight.  Then I can tell you how  many calories you should consume daily. Plus, I’ll teach you which exercises to perform daily and the number of calories to eat – you can decide how many  meals you want—three, four, five, or six—as long as you don’t eat beyond your daily limit. 
 

Example Diet Choice Formula Two: You don’t like to focus on calories. I’ll teach you to eat the right amounts of the right foods, you’ll speed your results without feeling like you’re on a diet.

Protein
Everyone goes on a  protein shake. These shakes have the raw material for muscle growth and fat loss. They help decrease your appetite and if you did not change a single thing except drink two shakes a day with your regular diet, it will aid in fat loss. 

My  formula: Eat 1 gram of protein for every pound of lean muscle mass on your current body weight. If you have 120 pounds of lean muscle mass on your body, you’ll eat 120 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you’ll be eating from protein, multiply the number of grams by 4. In this case, that’s 460 calories.

Fat
Read my posts on fat. Fat, along with protein keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer. 

My formula: Eat half a gram of fat for every pound of your target body weight. If your goal is to weigh 180 pounds, that’d be 90 grams of fat. And since 1 gram of fat has about 9 calories, that’s 810 calories from fat. This will be about 40 percent of your total calories.

Carbohydrates
Carbs from vegetables are rich in vitamins and minerals. I encourage lots of colorful vegetables and only two fruits per day.   

My formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories.  This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it’s about 158 grams. 

Avoid—candy, baked goods, and sugary drinks. 

Follow these rules:

1. Consume at least 5 servings of vegetables a day (mostly greens). Vegetables are low in calories and high in fiber.

2. Eat no more than 2 servings of fruit a day.

3. Avoid grains. You can eat one serving of  beans and legumes.

4. Work out .

5. Order Metagenics UltraMeal medical food shakes (www.DrJeffreyTucker.meta-ehealth.com). Add 2 scoops and mix it with water, almond milk, rice milk or soy milk. 

 

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Core Training On Stability Balls Part 2

Most people will  benefit from  both free weight and instability training (on unstable surfaces) to promote spinal stability. It’s important to remember to decrease resistance loads on exercises performed on unstable surfaces.

During rehabilitation, unstable surfaces can be effective at improving muscle reaction time and co-contractions that protect joints. In addition, resistance training on unstable may provide localized muscle endurance training, beneficial for the high proportion of Type I “aerobic, slow-twitch” muscle fibers found in core muscles. Core endurance training exercises generally can be performed at higher repetitions (greater than 15 per set), while athletes requiring more strength and power perform less than 6 repetitions per set.  Unstable surface training can provide musculoskeletal health benefits such as decreased injury risk and increased spinal stabilization as opposed to using free weights alone.

In summary, unstable exercise devices such as Thera-Band Exercise Balls and Stability Trainers should be included as part of a well-rounded conditioning program for athletes and non-athletes, but not for increasing primary strength and power. In addition, resistance exercises performed on an unstable surface should be performed at a reduced intensity level because of the reduction in force output.

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Core Training On Stability Balls Part 1

 Are you seeing more people train on balls while working out in the gym? Training with unstable surfaces such as Thera-Band® exercise balls, stability trainers, and balance boards do promote activation of core muscles. The “core” can be defined as the axial skeletal and its muscular and fascial attachments, including the pelvic and shoulder girdle.

Canadian researchers David Behm PhD and colleagues published a comprehensive review on the use of instability to train the core. Research has shown that exercises performed on unstable surfaces produce higher levels of muscle activation in both the core and extremity muscles compared to stable surfaces. However, force and power outputs are decreased while exercising on unstable surfaces, sometimes up to 70%. Interestingly, increasing levels of core muscle activation can also be achieved with free weight exercises such as squats and Olympic lifts without added instability.

In their article, the authors made several recommendations for both athletes and non-athletic conditioning based on their review of the literature. Dr. Behm et al. noted that athletes should emphasize “higher-intensity ground-based lifts” (such as Olympic lifts, squats and deadlifts) while including resistance exercises with unstable devices, as well as unilateral exercises that provide “transverse stress to the core musculature.” Furthermore, they stated that “unstable exercises should not be used when hypertrophy, absolute strength, or power is the primary training goal.”

Similar recommendations were made for the general population, noting the benefits of both free weight and instability training on promoting spinal stability. It’s important to remember to decrease resistance loads on exercises performed on unstable surfaces.

During rehabilitation, unstable surfaces can be effective at improving muscle reaction time and co-contractions that protect joints. In addition, resistance training on unstable may provide localized muscle endurance training, beneficial for the high proportion of Type I “aerobic, slow-twitch” muscle fibers found in core muscles. Dr. Behm and colleagues recommend core endurance training exercises generally be performed at higher repetitions (greater than 15 per set), while athletes requiring more strength and power perform less than 6 repetitions per set. The authors further noted that unstable surfaces can provide musculoskeletal health benefits such as decreased injury risk and increased spinal stabilization as opposed to using free weights.

In summary, unstable exercise devices such as Thera-Band Exercise Balls and Stability Trainers should be included as part of a well-rounded conditioning program for athletes and non-athletes, but not for increasing primary strength and power. In addition, resistance exercises performed on an unstable surface should be performed at a reduced intensity level because of the reduction in force output.

REFERENCES:
Behm DG, et al. The use of instability to train the core musculature. Appl Physiol Nutr Metab. 2010 Feb;35(1):91-108.

Behm DG, et al. Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning. Appl Physiol Nutr Metab. 2010 Feb;35(1):109-12.

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Belly fat is a serious health concern

I know excess belly fat is a serious health issue and a vanity concern to my patients. I do worry about the excess belly fat I see on some of my clients because scientific research has shown that having excess fat in the abdominal area is dangerous and can lead to serious chronic health problems. 

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called
subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles. The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat.

Both of them greatly increase the risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

So for me, helping clients lose bellyfat is a  top priority,  not  because you’ll look and feel a lot better (although that’s a nice side
benefit), but because you’ll be at a lower risk for all types of chronic illnesses and diseases.

The good news is that there are some simple strategies that you can take to lose your bellyfat. One of the most important is taking a UltraMeal shake every morning.  UltraMeal is a medical food that helps the body decrease fat. Order UltraMeal at www.DrJeffreyTucker.meta-ehealth.com

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Building the Perfect Abs

It’s important to understand that the rationale for abdominal training goes far beyond “looks.” The increased strength and recruitment of the abdominal muscles will carry over into better posture and more body control, both in daily life and in sporting movements. Working the muscles you can’t see — the ones deep inside your core areas — can be a difficult process, but target those areas and your whole body benefits. Not only will you look better, but you’ll also have more strength and suffer fewer injuries.

Here’s a great beginner routine for anyone who doesn’t focus on their abs regularly or who hasn’t exercised this area (or any area) of the body in awhile. Perform this routine at the end of your regular workout or as a stand-alone workout, 3-4 days a week. Start with six repetitions per exercise and build up to 15 reps each (except the plank – you can perform one set and increase your holding time, up to one minute). Complete the routine as a circuit, doing one set of each movement in succession and without resting. If that feels easy, try to perform the circuit a second time after a 90-second rest.

1. Single-Leg Abdominal Press: Lying on your back on a floor mat or a padded bench, touch your right palm to the right knee. Raise your right leg off the floor so your knee and hip are bent at 90-degree angles. Rest the right hand on top of your right knee. Push your hand forward while using your abdominal muscles to pull your knee toward your hand. Hold for three deep breaths and return to the start position.
  Repeat this exercise using your left hand and left knee. Keep your arm straight and avoid bending more than 90 degrees at your hip.
2. Opposite Hand on Opposite Knee: Push your right hand against your left knee while pulling your knee toward your hand. You’ll be pushing and pulling across the center of your body. Repeat this exercise using your other hand and leg. Hold for three deep breaths and return to the start position.
3. Hand on Outside of Knee: Raise your left leg off the floor so your knee and hip are bent at 90-degree angles. Place your left hand along the outside of your left knee. Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the center. Keep the back flat. Repeat using your other hand and leg.
4. Opposite Hands on Opposite Knees: Place each hand on the opposite knee, toward the inside of each knee. Your arms will cross over each other. Push your hands against your knees and create resistance by pulling your knees in toward your hands. Hold and repeat.
5. Hands on Outside of Knees (right hand/right knee): Use your hands to push your legs in toward the center of your body. At the same time, create resistance by pushing your knees out. Hold and repeat.
6. Plank: Lie on your stomach. Raise yourself up so you’re resting on your forearms and your knees. Keep your head and back in line and imagine your back as a tabletop. Align your shoulders directly above your elbows. Squeeze your core muscles. Create resistance by pressing your elbows and your knees toward one another. Neither should move from their positions on the floor. Hold for three deep breaths, then return to the start position and repeat.

Talk to your doctor before beginning any exercise program if you have an existing health condition that limits movement, or if you haven’t really exercised before (or if it’s been a long time). You want to make sure you’re doing these exercises correctly, so ask your doctor to explain the precise movement if you’re not absolutely sure. Then get started on your perfect abs one repetition at a time!

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