Truth About Six Pack Abs Helped Me Be a Faster Runner
I was able to improve my running time using a method that was not supposed to be about running. In fact, it was about getting in better shape, losing fat, and eating better.
However, the benefits were that I was able to actually be faster at my 10K time.
Caveat – the program I link to in this post is to an affiliate program. I bought it with the purpose of leaning out, learning how to eat better and lift weights. It was not supposed to be about supplementing my running training but it ended up working really well. Find out more here.
What is Truth About Six Pack Abs?
Truth About About Six Pack Abs is the number one selling fitness and nutrition product available on Clickbank. From the title it is easy to figure out what the program is about – losing belly fat to look and feel better.
It can seem “sale-sy” when you read the sales copy. However, when I read about the author on Tim Ferris’s Four Hour Work Week blog and the fact that he had sold over 500,000 copies I figured it had to be at least somewhat legitimate to sell that much.
Basically, the program provides the reader with the following things:
- Exercise suggestions that are easy to follow (which can easily be incorporated into a running program)
- Information about which foods to avoid
- Simple ways to increase daily movement of the body to burn more calories
- Loads of foods that will increase your body’s potential to lose weight faster
- Suggested food intake schedules
- Targeted information about getting your mid-section in shape
Why I Used the Program
People who are new to running often think that their belly fat will magically disappear. However, as a long-time runner I know that I can run all the miles in the world and still manage to keep a bit of a belly.
I had been looking for a solution to my stomach fat problems for a while and knew that it was a matter of calories in/calories out.
That was not working because it lacked structure. Left to my own devices I will eat too much and even the wrong foods. Running is not an excuse to eat whatever you want, whenever you want.
I knew that I needed to do something different and this ebook was going to be that something different.
I bought the program out of interest more than anything. However, when I read it there was actually some very good organization and it provided the structure and tools I needed to do two things:
- Tell me exactly how to eat in order to minimize stomach fat
- Tell me exactly how to work out to maximize calorie burn and lose fat
This is exactly how Truth About Six Pack Abs is structured. From that point on I was committed to sticking to the Truth About Six Pack Abs to see how I could benefit from it, while still running.
The Benefits of the Program to My Body
It took about 1-week to go through the program and to get comfortable with the system. There is a lot of detail in there which was interesting to read.
However, the book is presented in easy to follow “rules” and hints that can be easily followed. For example, the author tells you exactly how to eat, how much to eat, and when to eat. He covers which nutrients provide the best benefit and when to eat them.
My weight went from 161 pounds to 149 pounds in 4 weeks. I was much leaner, meaning that it was fat that was disappearing.
I also got stronger. My bench press went from 135 pounds for 10 reps to 190 pounds for 10 reps 4 weeks later. The beauty of this is that I was actually seeing some pretty good muscle gain and it showed all over.
Why the Program Improved My Running
Again, I did not buy this with the intention of improving my running speed. It was pure vanity and to try to lose fat around my stomach.
However, at the end of the 4 week period my 10-K time went from 45:34 down to 43:23 at the lowest. It was not a one off as all my runs prior to the weight loss was around the 45 minute mark and after it was between 43:23 and 44:00.
I did nothing different with my training. I was not focusing on speed or extra miles during this period. I was just running to maintain my status quo.
The reason my running time improved was for two reasons:
- I weighed less! I did not have to move that extra mass around and had more energy to run quicker.
- I was stronger! The weight program and eating protocol made me stronger and being in better shape meant I could run more efficiently and with more power.
Summary and Recommendation
Considering this is a running blog, I resisted actually posting this blog. I did not want to appear to be just trying to pitch a product.
However, given that I have used this weight loss and nutrition system successfully I can comfortably recommend to my readers that it is worth the money.
The power is in the system – this tells you exactly what to do and when to do it. That took the guesswork out of it for me. I need structure and I got it with the Truth About Six Pack Abs.
You can get your copy of the program by following this link.
Your Cardio Workouts may NOT be helping you unless you incorporate a high range of heart rate shifts in your training
By Mike Geary – Certified Personal Trainer, Certified Nutrition Specialist
Author of best-seller: The Truth about Six Pack Abs.
Are you a cardio junkie? Everyone seems to think that “cardio” is the best way to get in shape and lose body fat. I’m going to show you with this article why I disagree!
It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations go something like this:
“Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate level”
Before you just give in to this popular belief and become the “hamster on the wheel” doing endless hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it’s cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that “physical variability” is one of THE most important aspects to consider in your training.
This tendency can be seen throughout nature as most animals tend to demonstrate “stop-and-go” motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities such as running long distances at the exact same speed the whole time.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery.
To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.
Highly Variable Cyclic Training
On the other hand, highly variable cyclic training has been linked to increased antioxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss). Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn’t train it to respond to various every day stressors.
On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way… Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
The important aspect of variable cyclic training that makes it superior over steady state cardio exercise is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, increased muscularity (versus decreased muscularity with endurance training), increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.
Sports Workouts and Sprinting
There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, baseball, etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a MUCH wider heart rate range compared to just steady walking or jogging.
Doing swimming workouts in a variable intensity fashion may also be more beneficial than just swimming for a long duration at the same speed. Same goes for bicycling — that is why mountain biking, which involves extreme ups and downs at various intensity levels may also be more beneficial than just a long flat steady pace bike ride.
One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.
In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 – run at 8.0 mi/hr for 1 minute
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes
Interval 3 – run at 10.0 mi/hr for 1 minute
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Also, don’t overlook other great ways to incorporate variable intensity cardio training by using a jump rope, a rowing machine, stairs running, or even outdoor hill sprints.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.
Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must-read.
Preparing for a 5K run is no small matter, especially if jogging already seems like a major task!
Yet, a 5K (3.125 mile) run is not only for the experienced runner. It’s a good place to start even if you haven’t run an event like this before. All it takes is planning, time and commitment.
Here are five important steps to take before you embark on your very first 5K run:
1. Ask the Doc:
Getting medical approval is the first important step before preparing for a 5K run. Getting the green light from your physician ensures that you are physically and medically capable of handling the task at hand. Do you have special medical needs? Are there medical conditions that might prevent you from completing your training safely? ALWAYS check with your doctor first. And while you’re at the doctor’s office, also inquire about the proper diet you will have to adopt while preparing for the run. Remember, your doctor’s approval is vital.
2. Where’s your starting point?
After getting your doctor’s approval, it’s time to find out what your basic level of fitness is. This will help you better plan your strategy in training for the run. With your watch/timer handy, head to the gym or a running track. One the first day, time yourself running the full 5K. (This becomes your ‘base time’.) Don’t worry if you can’t complete it. It is important to remember that your progress will be gradual. Hang on to your commitment!
3. Setting realistic goals
Your success begins with setting realistic, achievable goals. With the base time you clocked on the first trial run, your goal is to beat that time. Don’t push yourself TOO hard the first few times you run. Aim to complete the same distance, but with a faster time. Then aim to complete MORE of a distance, always keeping track of how much time you took to run it. Reward yourself when you reach these self-set goals. But not with cookies.
4. Put it on the calendar
Remember, you have a life – and it involves work, family, and commitments outside of your training.
Get out your calendar and assign times for training, whether it is on a track at the gym, or at home. Your decision as to how often you’ll train will be dependent on your personal schedule, your access to a gym or track, your fitness level – and of course, how close the 5K run is. Take these into account, and you’ll find that training for the run will rewarding, and not stressful. Above all, stick to a running/training schedule. You’ll be thankful for this consistency.
5. Give it a rest
It’s 24 hours before the race. Give yourself a rest. Don’t train. Your body needs a chance to recover from the previous day’s training. It also needs to store up energy for the run that is tomorrow. Hydrate yourself with water and certainly stay away from caffeine. Assure yourself with a good 8-hours of sleep. It’s your big day tomorrow.
It’s 5K time
Finally, it’s the day of the race. Your preparation and commitment will pay off today. Enjoy the social event – and remember, you’re not alone. You run with other individuals who have worked equally hard to prepare for the run. Enjoy the experience!
Adam Keyes is a contributing writer to AviatorFlightFest.com, a website dedicated to promoting the Aviator Flight Fest & 5K Run/Walk event – a fundraiser for the Sycamore Junior High athletics program. For more information about this event, please visit www.aviatorflightfest.com
Article Source: http://EzineArticles.com/?expert=Adam_Keyes
Running is good for you. Whether you are an experienced marathoner, or you’ve just signed up for your first 5K, pat yourself on the back. A regular running program offers numerous and substantial benefits for your entire body – efficient heart and lungs, strong muscles, dense bones, good digestion, and so on. As a runner you can whoop it up with decreased stress, a healthy body weight, and an enhanced quality of life.
You don’t get fit while you are running. Consider this. The repetitive, forward-moving, impact-based stride of running causes the body to break down. At the end of a run your energy stores are depleted. Your muscles are fraught with microtears, and their surrounding sheaths are irritated. Your pectoral, hip flexor, hamstring, and calf muscles are short and tight, causing imbalance to the joints they cross and affecting normal range of motion and function. You don’t get fit while you are running. All the physical benefits of running come while your body is resting and rebuilding in between your runs, and here is where yoga is especially helpful.
Yoga makes everything better. A regular yoga practice is the perfect complement to a vigorous fitness regimen, including running. First, running and yoga are quite similar. Both require breath control and good postural alignment for optimum effectiveness. Also, the active meditative aspect of running is completely on par with the mindfulness found in yoga.
Now here is where running and yoga differ and thus go hand-in-hand. The fast pace of running can take your mind away from what is happening in your body with each stride. Its vigorous intensity causes energy depletion, microtears, and muscle imbalances. Ahhh, yoga. The slower pace of yoga brings your body back to baseline and ready for your next workout.
1. Yoga teaches you to breathe. Run without breathing properly and you feel like your heart is plugging your airway, making the next lamppost seem very far away. Every yoga practice begins with attention to the breath. If you simply roll out your mat and breathe for 10 minutes, this is a good yoga. You become aware of your diaphragm muscle pressing down into your abdomen as you inhale and then relaxing upward as you exhale. Over time even your pelvic floor becomes a secondary breathing muscle. Yoga teaches you to bring an abundance of oxygen into your lungs and circulate it to your working muscles, which is crucial for running.
2. Yoga helps you find good posture. When you run, you move forward. Your head and neck reach forward, and your shoulders round inward. To compensate, your mid spine hunches. Bottom line, your spine is a mess.
The foundation of every yoga posture is proper alignment of the spine, pelvis, and shoulder girdle. The principles of good alignment in yoga apply to every exercise imaginable, such as squats, planks, sitting on a spin bike, and of course running. Learn yoga, and you learn how to activate core muscles for stabilizing the spine and maintaining good posture while you run. Have good posture while you run, and you’re running injury free for miles.
Good posture doesn’t just look nice. When aligned properly intervertebral disks, hips, and knees have the least possible stress and degeneration. Your lungs, digestive tract, nerves, and every other organ and gland function better. In fact, there is a strong connection between good posture and absence of injury and disease.
3. Yoga gives you longer muscles with greater strength potential. As mentioned earlier, the repetitive motion of running can shorten the resting state of muscles. This decreases a joint’s possible range of motion. Think for a moment about the hip flexors and hamstrings. They are on opposite sides of the hip joints, and they both become short and tight from running. Essentially the pelvis and thighbones become demobilized. Muscles moving through a smaller range of motion have lessened potential for developing strength. In other words, shortened muscles lack power, which is unfortunate because muscle power is helpful for getting you through your run.
In conclusion, yoga is the best cross-training activity for runners. There are three components of physical fitness: muscular strength and endurance, cardiorespiratory efficiency, and flexibility. A few quick stretches at the end of your run may help prevent some muscle soreness and injury, but they have little impact on maintaining or increasing the range of motion around a joint. Let yoga be the flexibility training that you need, and you will enjoy the breathing, postural, and strength potential benefits as well.
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Your muscles main source of fuel is glycogen or fat. In order for muscles to consume this fuel, oxygen has to be present to break it down and convert into ATP (adenosine triphosphate), a chemical compound which is the form of energy that muscle cells need in order to work.
The production of ATP leaves byproducts in the form of carbon dioxide and lactate. The carbon dioxide laden blood is pumped back into the lungs, where CO2 is extracted and exhaled into the atmosphere. The lactate is also removed from the muscles by the venous blood flow and delivered to the liver where it is converted into glucose.
As the intensity of your running increases your muscles will be working harder and will need to metabolize glycogen or fat at a proportionately faster rate. Your system will have to increase the input of oxygen to achieve this. Hence the heavy breathing or gasping for air during and after hard workout.
When you are running, your heart should be beating at between 60% and 80% of its maximum rate, fluctuating according to the intensity of your running. If you keep it beating at this level, you’ll be pushing your heart hard enough to reap the benefits of having a good workout but not so hard that you’ll be putting it under stress.
Your heart rate is not necessarily related to what speed you are running at because your heart will be registering all sorts of extraneous factors — how stressful a day you’ve had, what the temperature is, how much coffee you’ve put a way, if you’re sickening for something — and will adjust itself accordingly.
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