2 Quick Ab Training Myths
These days it’s almost impossible to avoid being bombarded with advertisements promising the latest and greatest exercise to help you get that “6-pack.” Because of this quick-fix mentality, two common myths you probably see are:
1) You can lose abdominal fat by spot reduction (performing exercises to isolate the midsection)
2) You should train your abdominals differently from other muscles in the body
If spot reduction worked, wouldn’t everyone chew gum all day and lose face fat? Research shows that the body will lose body fat from all over the body based on genetics, not on what exercises you perform. The other common myth is that you should train your abdominals differently than other muscle groups to, in essence, “tone” them. There is no such thing as “toning” a muscle, it either increases or decreases in size. To get that lean look that so many people want, you need to decrease overall total body fat through proper nutrition, cardiovascular activity, and strength training.
An effective abdominal training program, like one for any other muscle group, should include exercise variety. Work the following exercises into your workout routine:
• Cable crunches on a Swiss ball
• Cable rope crunches
• Hanging abdominal raises
• Cable rotations
• Seated abdominal crunches
Also, don’t be afraid to challenge your muscles with increased resistance. All muscles need to be worked past the point of what they are accustomed to. Accomplish this by changing exercise order, resistance, rest periods, etc.
Original Title: Heavy Resistance Instead of High Repetition for Six-Pack Abs
Author: Kyle Brown
Publication: NSCA Performance Training Journal. 9(5): 7, 2010.
I wanted to introduce my first program offerring as part of the Plymouth Fitness Personal Training Team – The 6 WEEK BURN OUT. Using a mix of newer and more traditional training techniques I will take you to where you need to get to!
Individual, Partner or small group training
New Plymouth Fitness Personal Trainer James Boden brings a specially designed 6-week curriculum designed to get you to where you need to be. 2 x 1-hour sessions per week will guarantee success! ALL AGES AND ABILITIES WELCOME! Call 508-562-7734 to find out more
-1-on-1 training $630
-Partner training $860 ($430 each!!)
-Team Training $ 280 each!!! (minimum 3 people)
6-weeks 12 sessions
I am also available for regular personal training session and have been working in Centerville on Cape Cod for the past year with clients of all ages, male and female.
And finally, Sports players looking for sport-specific training give me a call to see what I can do to enhance your game!!
See you around the club,
Plymouth Fitness donated a Cybex Mutli Angle Bench Press to the Athletic Department of Plymoth South High School this week. The Panther’s Athletic staff and student athletes were very excited and thankful for the donation to their weight room.
Pictured above: Plymouth Fitness member and Panther Senior Devensive End Nick Connetta; Member and Offensive Line Coach (football), Chris Madden; Fitness Director, Nate Graham; and Defensive Coordinator (football) John Peila.
Also pictured: Nate Graham instructing Nick on the proper form of the new equimpent.
Plymouth Fitness is excited to be able to give back to the community, our local schools and their athletic departments! We wish the Panthers the best of luck this season and in the future!
Personal Trainer, Sports Conditioning Specialist
B.S. in Sport and Exercise Science
“My mentality of a Total Body
Performance focus is for all clients to train hard, play easy! Through
commitment, hard work and a positive attitude anyone can achieve anything. I
use a fusion of modern and traditional training techniques to keep sessions fun,
dynamic, functional and competitive in order to reach training goals. Every
person under my guidance is treated individually with training programs created
for the specific needs of the client.”
James graduated from Sheffield Hallam University (England,
UK) in 2004 with a degree in Sport and Exercise Science (BSc), and has worked as
a soccer and fitness coach, and personal trainer with clients and athletes in
both the UK and the US for the past 6 years. Initially specializing in tennis
at Edgbaston LTA High Performance
Center in England, James worked with a number of top-ten junior tennis players
in the country from the ages of 7-18 years old. James has increasingly worked
with soccer strength and conditioning as another specialty working in Boston,
MA as Sports Performance Director at Massachusetts Premier Soccer with the former
PDL Cape Cod Crusaders and W-League Boston Renegades. James holds an NSCAA
National Diploma, a UEFA C License, a tennis assistant certificate.
Advanced Personal Trainer
Advanced Aquatics, Cycling
“Earn your shower”. Showing up is not enough, I ask all
my clients to give it all they have, to break through their personal exercise
bearers and move on to the next fitness level.
Kelly has over 24 years of experience as a trainer. She
spent 12 years as the fitness coordinator for Pico Sport Center at Pico Ski
Resort in VT. During that time she worked with both amateur and elite athletes
in the ski and snowboard industry. Training ranged from off snow conditioning,
competition preparation and rehabilitation for injured athletes.
She spent six years at Green Mountain at Fox Run, one of
the top weight management spa’s in the USA as a Senior Fitness Trainer where
she worked with individuals afflicted by eating disorders, obesity, diabetes
and cardio pulmonary disease.
Currently, Kelly is assisting Jordan Hospital with their
Wellness Program and Beat Cancer Boot Camp as a Troop Leader. BCBC is an exercise and support group for
people dealing with cancer or supporting friends and loved ones afflicted with
cancer. Kelly has a wide range of experience to draw from when working with new
individuals. Regardless of your goals, fine tuning your lifestyle choices will
help you achieve them.
Pick and activity or goal to train for. Outdoor cycling,
improve your garden, become more flexible for next year’s ski/ snow board
season, increase your endurance to play ball with your kids! Whatever your
personal goals are stay active and choose exercise routines in the gym that
compliment them. My personal training experience has shown me time and time
again that training is not enough. Use your energy, muscles and endurance in
your life outside of the gym. This is a true lifestyle change that will stay
with you year after year.
Intro to Personal Training Special.
This introductory package is available to 1st time PT clients.
You can train with any trainer at any level trainer for 3 sessions for only $149
There will probably never be a magic pill or medical procedure that will ever replace the real results that a healthy exercise program , combined with tasty healthy nutrition can provide today.
Your Personal Trainer will develop a comprehensive and sensible program ideally suited to your goals and aspirations.
All sessions are sixty minutes. A twenty-four hour notice is mandatory when cancelling a session. Clients may be charged for sessions cancelled or recorded as “no-shows”. Personal Trainers may require that a Physicians Approval Waiver be reviewed and signed by the clients Physician before any training can take place. Personal Training sessions purchased but not rendered are non-refundable and non-transferable.
3 Session plans expire within 3 weeks. 6 session plans expire in 6 weeks. 12 session plans expire is 12 weeks. 24 session plans in 24 weeks.