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• 04/24/08: Newsletter
• Cardio or Weight Lifting
• Frequent Ab Workouts
• Prevent Bulky Legs
• Length of Workout
• 1-08-08: Newsletter
• Best Foods
• Worst Foods
• Diet Soda
• Running and Muscle Size
• Muscle Imbalance
• 11-08-07: Newsletter
• Freshman Fifteen
• Abs and Weight Training
• Whey Protein
• 10-03-07: Newsletter
• Mirror Muscles
• Gaining Size
• Crunches
• Ex-Athletes
• 8-29-07: Newsletter
• Training Routine
• Carbs Fruits Vegetables
• Training Weak Side
• Burn Fat
• 6-20-07: Weight Loss
• 6-13-07: Back Injury
• 5-08-07: Friendly Pressure
• 4-27-07: Running Routines
• 4-20-07: Cycling Cardio
• 4-10-07: Back Injury
• 4-03-07: Lunges Quads Butt
• 3-27-07: Running Off Fat
• 3-27-07: Runners Diet
• 3-23-07: Eating Late
• 3-13-07: Abs for the Obese
• 3-07-07: Supplements
• 2-21-07: Carbs Weight Gain
• 2-14-07: Accurate Bodyweight
• 2-07-07: Weight Fluctuations
• 1-30-07: Best Oatmeal
• 1-21-07: Winter Cardio
• 1-14-07: Training Children
• 1-10-07: Sick Bay
• 1-03-07: Shin Splints
• 2006: Archives
• 2005: Archives

04/24/08

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Getting stronger at age 70

*** Bob Vastine dead lifts 425lbs

Bob easily lifted 425 with a lot left over

How could anyone not be inspired by this guy? I don’t care if you’re a hardcore lifter or just interested in losing a couple pounds Bob Vastine is a great example that weight training is for anyone that want s to live a longer, healthier life lifestyle. Most people believe that we are supposed to become less active with age but Bob is a constant reminder of how working out can stall the aging process. I have always said that those of us who lift weights look an average of 10 years younger; Bob is living proof of my theory. At 70 years of age Bob Vastine can do things most 30 year olds can’t.

I hope my arms look like Bobs when I’m 70

What are the best abdominal exercises?

Chris:
When I was high school I did tons of sit ups to get in shape and I had six pack abs. I know a lot of people say that sit ups are not the best abdominal exercise but they always worked for me. What do you think about using them to get a tighter waist line? Also what abdominal exercises do you think work best for you’re clients?

Kevin

Kevin:
I’ve got news for you, sit ups are dead and buried right next to you’re platform shoes and Bee Gees greatest album.

In 2008 there are more efficient ways to isolate the abdominals that will yield much better results.

So put away those old clothes and trade in your outdated training program for something more current.

As for my favorite abdominal exercises, here are my top 3.Give them a try. You might be surprised with the results.
Coming in at number 1 is the bicycle crunch. I like the bicycle crunch because it’s simple yet effective. In fact one could say it’s like riding a bike, once you try it you’ll never forget it- pun intended. Not necessarily because it’s easy but because it will leave you with a burning sensation like no other abdominal exercise you’ve ever done.

To perform a bicycle crunch lay on you’re back with you’re hands behind your head, bring you’re knees up to a 90 degree angle and begin peddling your legs while touching opposite elbow to opposite knee. The secret to this exercise is making sure that your back is at least an inch of the ground and that you’re bringing your elbows to you’re knees as well as your knees to your elbows.

Twist right with elbow to knee

Coming in at number 2 is the infamous V-ups. You won’t see people lining up to do this exercise at the local gym because it’s just plain hard but the results are worth the trouble. The V-up gets its name because when your abdominals are fully contracted your body will resemble the letter v.

To perform a V-up lie on your back with your arms and legs stretched out and elevated slightly off the ground, keep a slight bend in you’re knees to avoid putting too much stress on the lower back. Lift your arms and legs toward the ceiling until they meet forming the letter v. Slowly bring you’re arms and legs back down until they’re a couple inches off the ground. Repeat the process for the desired amount of reps.

Starting position	Finishing position

My third choice is Swiss ball crunches because they require balance and strength as well as well as a host of stabilizer muscles. If you’ve never done these before you’ll want to start slow until you get used to them.

To perform a Swiss ball crunch sit on the Swiss ball and slowly walk forward until your back rest firmly on the ball and you feet are on the ground. Put you’re finger tips on your ears and slowly lift you’re back off the ball with your abs. Lower you’re body slowly and repeat the process. The secret to this exercise is control. Pause slightly at the top and bottom of the movement while never fully resting on the ball. The constant tension will burn you’re abs into a frenzy.

Starting position	Finishing position

So get with the times and try something new. I assure you these exercises are much more effective than the traditional sit up. If nothing more you’re body will respond simply from a change of pace.

How important is stretching?

Have you ever watched a dog or cat stretch as soon as they wake up from a daily nap? Why do you think they do this? The answer is even animals realize that stretching before movement means greater mobility and less chance for injury. Well maybe they don’t realize it but they’ve developed instincts that help them survive. The same principal can be applied to humans.

Stretching for 8-10 minutes before you begin working out will help you stay limber and could prevent serious injuries. It will also help you’re overall performance in the gym.

Think about it, would a professional athlete play a game without first completing a stretching routine? The answer is no and neither should you.

Pictured below is Physical Therapist John Knarr of Elite PT stretching out heavy weigh boxing champion Wladimir Klitscho in preparation for a title fight. John was hired on to stretch Wladimir before and after each workout to help improve his performance and keep him injury free.

John Knarr stretching out heavy weight boxing champ Wladimir Klitscho

Clients in the News

Dr. Lisa Kaufman was recently named one of D.C’s top doctors of internal medicine by the Washingtonian Magazine. DR. Kaufman has been training with me since last summer and has made excellent progress.

I believe she’s a great doctor because she not only diagnosis health problems but helps her clients prevent them by explaining how a healthy diet and workout routine can keep them out of her office.

There is no better way to inspire you’re clients than to lead by example.

Read about the following topics in this months Ask the Trainer Column:

*** Cardio or weight lifting for losing weight

*** How often can I work my abs?

*** How do I keep my legs from bulking?

*** How long should I workout?

Reminders

Antonio’s Training Systems would like to remind all preexisting clients to confirm their 2008 summer appointments by May 15. As of May 16th all unfilled spots will be available on a first come first serve basis. Reservations will fill up quickly so please don’t hesitate. To confirm call (302) 245-9900 or email me at Chris@antoniosTraining.com

Coming Soon!!!!

Antonio’s Training launches Corporate Fitness seminars