The end of summer nears.  But there's still time to get in shape by Labour Day weekend.  The next Guelph Fitness Bootcamp runs August 11th and it's filling up fast, so register now!

Keep it up.

DA 

Why Sit-Ups and Crunches Kill Your Back
By Dale Andrew

Everday at the gym, I'll watch people spend 5-10-30! minutes doing abs...sit-ups...crunches...repeat.

Never mind that you can't spot reduce fat (that's a story for another time), but these two standard ab exercises can actually injure your low back.

Why? Because they involve spinal flexion (rounding your lower back to allow you to bend forward at the waist). But according to research, that's the exact mechanism that causes a herniated disc in your lower back. After all, most people "throw their back out" bending over to pick something off the ground.  

Interestingly enough, people with osteoporosis are advised to never perform spinal flexion in their exercise programs...hmmm.  Maybe there's something all of us could learn.

So it makes sense to limit the amount of traditional sit-ups and crunches in your program. Plus, as I mentioned earlier, you can't spot reduce the fat from one area, so you're better off spending that exercise time on a better total body exercise or intervals. If you want to flatten your abs, you need to lose body fat.

So to improve your abs, use the following techniques:

1) Take half the time you were spending on abs, and do intervals with that time instead.

2) Spend the rest of your ab training time doing one of the 20 ab exercises we do every month at Guelph Fitness Bootcamp.

3) Keep your abs braced in all exercises so that you work your abs in every movement that you do.

Fiber Facts
By Dr. John Berardi   

Shoot for about 40-50g of mixed fiber per day when dieting, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you'll be getting 41g of fiber. A small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

When it comes to nutrition, JB is the expert I turn to - and for good reason - he has a Ph.D. in Kinesiology (with a specialization in Exercise and Nutritional Biochemistry), has authored more than 200 articles, launched the nutrition system that is rapidly becoming the industry standard and oh yeah, long before all that, he was the 1995 Mr. Jr. USA Bodybuilding champion.

Do you have a question for me?

Drop me a line at drandrew@sympatico.ca -- and you might see your question answered in an upcoming issue of The Better Body Tips Newsletter!  Best Question Contest - winner gets a mystery surprise gift!

Upcoming Bootcamps

Here's your opportunity to consult with Dale Andrew -- If you're interested, I may come to your city or town for an exclusive "Fitness Bootcamp"

I will speak and coach live, giving away the exact step-by-step fitness blueprint you need to get in better shape and quickly lose fat...

Upcoming Bootcamps:

Guelph, ON -- August 11

Guelph, ON -- September 15

I'll be happy to answer any of your questions about these exclusive events -- at drandrew@sympatico.ca. 

Are You Wasting Your Workout?
By Dale Andrew 

Prograde Varsity Post-Workout Drink
You only get results from exercise AFTER you're done with your workout! And if you don’t consume some type of post workout drink, you will suffer in your recovery and your progress will be slower. 
 
The research is abundant with studies showing an intake of carbohydrates and protein together within 1 hour after working out greatly enhances recovery, increases protein synthesis and replenishes glycogen. The key is to digest quick digesting nutrients so that the recovery process can begin immediately. 
 
The best way to do this is by consuming a high quality post-workout drink with the proper carbohydrate to protein ratio. If you are choosing just a high protein drink without enough carbs, you are consuming the wrong drink.

Bottom Line: If you are working out, you need Prograde Varsity (and if you're an athlete or train athletes, ALL of the products at www.progradesystem.com meet NCAA guidelines so they are 100% safe!).

Featured Exercise

Dumbbell Press on Ball
1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on ball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing forward.
4) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.
5) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. If maintaining stability is difficult, lower hips below parallel until stability is established.

Image Courtesy of Fitness Generator

HELP: FEEDBACK WANTED!

I need your help!  First off, comments, testimonials, quotations, or Q&A for future issues would be VERY appreciated.  Hey, if no one's telling you how you're doing, then guess what?  You can't do it any better.  So PLEASE give me your candid opinion about this publication and send it to me at drandrew@sympatico.ca 

I'd love to hear what you have to say!

And lastly...THANK YOU!  I appreciate your support, continued business and trust, so we can both work on making this the most influential, waist-line shrinking newsletter you've ever had!

Committed to your success,

Dale Andrew, M.A.

P.S. If you enjoyed this newsletter, feel free to pass it on to anyone else that might enjoy it.

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