Additional Weight Loss Information:
Exercises for a Smaller Waist TIGHTER FLATTER STOMACH
Hi, guys! I'm trainer Amy Jo with ATHLEANXXfor Women, and today I'm going to show you some exercises that can shrink your waist. So the first one we're going to do is planks.Come on down here and lift yourself up on your hands. You want your body nice and straight.Push those heels back, and you're going to go one arm at a time. Five each side. Tap,and up. Tap, and up. Most importantly, keep that belly button pulled in nice and tight. Last one. Switch sides. Five, four, three,two, good, one. Then stay right up here. The next one, moving into elbow, opposite knee,cross it over, we can speed it up. 10, five,
one. Now down to the elbows. We're going togo twisting planks. Twist it, froggy it out. Twist, froggy it out. This tightens the whole waist all the wayaround, even low back. Good. Two more. Froggy it out. Last one. Froggy it out. Awesome.So those are three great exercises that can help shrink your waist, tightening your core,the rectus abdominus, and also that transverse that can create a tighter, flatter stomach. Hopefully this gave you guys some great newtips to try at the gym, or at home. Give us a thumbs up and we will see you next time.
The Lower Back Fat Love Handle Myth BUSTED
What's up, guysé Jeff Cavaliere, AthleanX . Today we're going to bust the low back fatmyth. You see, the low back fat is really the love handles, the area that you can grabthat sort of works its way around to the back side here, is a common problem for guys especially. For men it is really the first place for bodyfat to come on your body and the last place to lose it. Even being at a low body fat leveland anybody out there that's watching can still have a good amount of fat right hereon the backside here of the lower back â€“ last place to come off.
If you were going to attack the problem thoughwith exercises like a hyper extension â€“ you see people do these all the time â€“ is thatgoing to help you in the long termé I'm going to tell you; no it's not. The main thing youhave to do is continue to work on your nutrition and your diet. Diet and nutrition is the only way you'reever going to rid yourself of love handles. You can do as many crunches, or as many sidebands, or as many whatever you want to do â€“ don't do side bends â€“ to try to getrid of that fat and it isn't coming off unless you learn how to do three, four, or five setsof keeping your mouth shut when you're around
bad foods. That's the first thing you'd better prioritize.However, there is some real value in strengthening your lower back and learning to get a strongerlow back. One of the best ways to do this is by deadlifting. See, we're big advocates here, not just becausewe train athletes, but because we know how functionally strong you can become by learninghow to dead lift and hip hinging and learning and developing proper strength in your lowerback. Your low back, as you can see here, can becomeextremely active by just doing the dead lift
itself and increasing your strength on a liftand by virtue of the fact that this is a heavy compound movement you're metabolically callingon many more muscles to participate in this exercise and therefore having a bigger bangfor your buck at the end of the day when it comes to what exercises you're performing. So whether you could do a hyper extensionhere, or do some deadlifts and start increasing the weight you're lifting on this exercise,you're much better off going for the deadlift. Over time that's going to help you to startburning more calories even at rest so you can now start to get leaner in combinationwith that diet.
Now, we'll leave you with one other pointhere. Some people who want to create an illusion of a change in their physique can actuallydo it with other muscle groups; not the low back. That area is usually entrenched in alot of tissue that makes it very difficult to create an illusion. If you wanted to create the illusion of widershoulders you can work on your side lateral raises and build up your deltoids and do itâ€“ you don't carry much fat in the delts. You hardly ever carry much fat up here. So just by creating more muscle growth andsize there you can create a little more definition.
You see people all the time that aren't verylean, but still have some definition up here in their shoulder. It's not going to happenwhen it comes to your low back. It's just too entrenched in this body fatand this tissue that's around there. The best option is to attack it through your nutritionand work on those big lifts. All right, guys. I hope we dispelled this myth. Again, nutrition number one, nutrition numbertwo, and nutrition three through ten. Then start getting rid of those spot reductiontype exercises and instead trade them in for the bigger, more compound lifts and you'regoing to have much bigger bang for your buck.