REACHING YOUR HEALTH and fitness goals is hard enough as it is, never mind when you aren’t going about it the right way.
But what is a good approach?
In last weeks article you would have noticed me mention the best 3 step approach when it comes to working under any training regime and that is Mechanics (technique), Consistency and then intensity.
When it comes to any training program I design for clients I always have a strong emphasis on a at least 3 things and they are
- Build a foundation
The wider the fitness base the better the individual’s fitness capacity. Spend time on the initial stages and forget about diving in at the deep end.Work on the basics first, getting consistently good at them, and then start to ramp up with some intensity.Basic things like building your aerobic base,have some emphasis on strength work and be able to perform simple mobility drills like a couch stretch or downward dog, or work on some basic movements like the squat and build from there.
- Include a lot of mobility work
I would prioritise this area most of the time initially. A movement and mobility assessment is always the first thing I assess when working with any client for the first time.As a trainer I spend a lot of time working with office workers who spend 8-12 hours a day in the seated position.Not surprisingly, most arrive at the gym with poor mobility, lower-back issues, poor posture and a weak core, which makes training and doing simple things like hip hinges, squats, and other staples of a training program very challenging..
- Plenty of core work
Core work is something that every body needs in their program not matter what the age,gender,training age,fitness level or specific training goal is.A lot of the time when I ask a new client what their goal is they do mention improving their core and it seems as though a lot of them are mixed up between having a strong core and having visual abs, which can be very different things.Most when they mention core think they are referring to perhaps aiming to get that flatter stomach look with a few abs coming through.If you want those abs, yes, you need to do core work but mostly it’s going to come down to what you are eating as it’s a drop in body fat which will help those abs stand out.
I would regard core work as something you need to be working on almost every time you exercise.Core work is so important and in general I would consider function and performance to be the priority over aesthetics.A lot of clients I work with that come from office based jobs do generally come in with some sort of low back pain issues and one of the main reasons for this is because their core is often weak and overworked which then can lead to other body parts such as the back to flare up and start to niggle a lot of the time.
Today I am going to cover some smart and effective core exercises which can be for the beginner right up to the advanced person.As always in all my videos I have included some voice over tutorials which will give you one or two training tips and some movements included you really wont need any equipment what so ever.
Below is a combination of bodyweight drills that are ideal for the beginner as they are quite basic yet to be honest should be still performed by everybody no matter what level.Like I say in a lot of my training articles you cant beat the basics and a lot of the time you don’t need to move to far from them.Basic drills like planks, side planks and hollow holds are really great bodyweight drills that you can do from home where you dont need any equipment and is something to even thrown in at the end of your workout
Once you have these basic movements above locked down you could start to get a little more advanced with your core exercises.If you are a regular reader to my Tuesday articles you should know by now that you really shouldn’t be going too far down the advanced path until you have all the basics locked down and your moving well with them.Having access to a lot of fitness toys like resistant bands,kettlebells and even ab wheels are always a positive for your fitness program and its good to see plenty of gyms dotted around the country offering these tools to their members.
In this 3 piece core routine below I have included a testing range of movements that are the kettlebell turkish get up which is a challenging movement yet a exercise that really anybody can do (use your own shoe to start with, then work up to a kettlebell or dumbbell before eventually perhaps going for the barbell),the ab-wheel rollout which really is a super exercise that I would suggest for a lot of people to have pinned into their program then finishing off with a tough L-sit hold.
I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.
You can also get more advice on my social media pages, which are also linked below.
You can also see some of his previous articles here.