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Indeed, push-ups don’t just give you a stronger upper body, they also trains your abs—as long as you’re doing them correctly.  Normally the accompanying videos to the article are useful to view but this video is imperative as Darin actually demonstrates the techniques described below and, as has been said for nearly a hundred years now:

“One picture is worth a thousand words “

Here, I demonstrate the perfect push-up, and goes through the three key strategies for building great abs:

1. Proper form
2. Alternating your technique to target different muscle groups
3. The progression of exercises so that you can get stronger and gain muscle

Proper Form is Crucial to Avoid Injury and Get the Benefits

Common mistakes most people make when performing a push-up include:

• Going too fast
• Using only partial range of motion

So, first, slow it down and use a three-second contraction. Try to really feel the muscle groups you’re targeting, and do a full range of motion; starting all the way down at the floor and pushing all the way up.

Pay particular attention to the alignment of your elbows. The ideal angle from your sides is about 45 degrees. This allows you to effectively work your chest muscles.

I recommend watching my demonstration of the proper form, but here’s a summary of key points to remember:

• Keep your body stiff and straight as a plank
• Elbows at a 45 degree angle from your sides
• Breathe in on the way down
• Lower your body all the way down, allowing your sternum to gently touch the floor
• Breathe out on the way up

Techniques for Targeting Different Muscle Groups

Push-ups are traditionally used to work your chest muscles, but by altering your technique slightly, you can work different muscle groups, including your abs.

But first, you need to understand the structure of the abdominal wall.

Your transverse abdominis (TVA) is like an inner sheath that holds your gut in place. On top of that are your internal and external obliques, and on top of that, beneath your skin, is your six-pack rectus abdominis. You also have lower pelvic muscles that are responsible for sexual function and elimination of urine at the bottom of the abdominal wall. On top, you have the diaphragm.

The technique demonstrates allows you to focus on and really feel those abdominal muscles at work while you’re doing the push-up.

Here are two key points:

• While in plank position, pull in your bellybutton. Your bellybutton is attached to your transverse abdominis, that inner sheath that holds your gut inside and gives your spine and vertebrae a nice, weight belt-tightening type of support. So by pulling it in, you begin to contract that deep inner transverse abdominis muscle.
• Next, do a Kegel squeeze. More women than men might be familiar with this term. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight. For men who aren’t familiar with that term, it’s similar to trying to stop urinating in the middle of the flow. This squeeze will allow you to feel and focus on your abdominal muscles.

If you want to work your six-pack rectus abdominis muscle, drive your chin down toward your toes while you’re focused on squeezing your bellybutton in.

These techniques are very effective, and will build the deep inner core muscles that lay the groundwork for that six-pack look. Keep in mind however, that in order to really get “six-pack” abs, you have to shed fat. Men need to get their body fat down to about six percent, and women around nine percent in order to achieve that classic six-pack.

How to Progressively Get Stronger and Build Muscle

Using a progression of exercises can help you focus on the abdominal techniques described above while stimulating the muscles in different ways.

You’re probably familiar with the advice to avoid doing the same exercises all the time. You need to “confuse” the muscle to keep building it. Darin demonstrates several unique techniques to accomplish this, no matter what level you’re starting out at.

How do you know when it’s time to progress to the next level?

Once you can do 12, 15, or 18 repetitions for two or three sets, move on to the next level or technique.

First, if you’re just starting out doing push-ups, you may want to begin by keeping your knees on the floor. Bring your heels up toward your buttocks, and keep your body straight. In this position you can still pull your bellybutton in and perform a Kegel squeeze to work those deeper ab muscles. Remember to go slow and use full range of motion, allowing your chest to gently touch the floor. By pulling your elbows closer to your sides, you can place more focus on your chest muscles.

Once you can comfortably perform about a dozen push-ups this way, advance to the regular push-up technique, keeping your legs straight and balancing on your toes.

A more advanced technique that will improve the strength and grip of your hands is to do push-ups off our fingertips.

Another advanced technique is to do push-ups off an unstable surface. Two medicine balls will work well for this. Place the palms of your hands on top of the balls and perform the push-up from there.

The next progression could be to put your feet higher than your hands. This will put additional weight on your chest- and ab muscles. Find a bench, stool or other level surface that is about 12-16 inches high, and with your feet on this surface, perform your push-up.

If at any point you find the push-up causing pain in your wrists, simply use a couple of light dumbbells. By gripping the dumbbell instead of having your palm flat on the floor, your wrist will stay nice and straight, preventing painful strain.

Lastly, here’s a very advanced technique called a push-up dumbbell row. This will give you great ab development!

In this demonstration I use 20-lb dumbbells, but you can start at a weight suitable to your current level of strength and fitness and progress into higher weights as you go along. Place the dumbbell’s at a 45-degree angle; pull in your bellybutton; draw up your lower pelvic muscles (Kegel squeeze), and breathe in as you lower your upper body to the floor. Breathe out on the way up, and once your arms are in the fully extended position, perform a row—pulling the right dumbbell up toward your chest.

On the next push-up, pull up with your left.

This technique will work your abs from side to side, and target those deep core muscles as well.

Push-Up Plyometrics—A  Mini Peak 8 Exercise

To further stimulate the muscles of your core, try push-up plyometrics. Plyometrics are quick, explosive types of movement. To do a plyometric push-up, once your sternum touches the floor, hold your position and breathe for about three seconds, then perform anexplosive push upward.

Another technique called the three-minute push-up challenge is extremely challenging, but delivers fantastic results.

It’s quite simply, how many push-ups can you do in three minutes?

You need to have good technique, good form, and a strategy. If you go all out you’ll lose your energy and likely won’t last for three minutes. So go at a pace of about 80 percent of your total ability, and when you can’t go any further, rest for 20-30 seconds; stretch, and then resume.

The last technique is super-advanced and works your shoulders, triceps and core—the handstand push-up.

Facing a wall, place your hands at a 45 degree angle about one-to two hand-lengths from the wall. Kick your legs up. You can use the wall to stabilize you as you perform the push-up. Breathe in as you lower yourself to the floor, and breathe out as you push yourself up.

Again, I recommend you watch the videos to really get the proper forms and techniques before you try these on your own. It’ll definitely keep you from wasting time and effort on ineffective technique.

Thanks so much for following me and supporting me.   I hope you found this post helpful.  please consider commenting below and using the buttons below to send this to your friends and family who may like it.  Until,  next week;

MAKE THE REST OF YOUR LIFE…….

THE BEST OF YOUR LIFE!!

YOUR HEALTHY LIFESTYLE COACH

DARIN STEEN

To work out with me in my Private facility 30 min. south of Chicago - Train With Darin for as low as $184 a month

To work out with me On LIne - Lose Fat & Gain Muscle with Darin On Line

IF YOU WANT TO GAIN MUSCLE & LOSE FAT WHILE WORKING OUT LESS YOU MUST

IMPROVE IN; THE THOUGHTS YOU THINK – THE FOODS YOU EAT – THE EXERCISE YOU GET

FOOD – If you want to lose fat and gain muscle you must eat small meals with protein and veggie type carbs combined together. You must eat every 3 hours. And depending on you present condition, your metabolism, and your goal; you must learn how to cycle in the right amount of starchy carbs in addition to your “protein and veggie type carb”.

THOUGHTS – You must get some leverage on yourself by having a goal, a deadline, or an event to get ready for. Everyone of our clients has a specific date that we are going to retake their body composition and their pictures. So you need to find something to shoot for. Making a bet with a buddy helps a lot. Put some money on the line and watch yourself make better choices.

Here is a copy of your commitment sheet. Fill in the blanks and start using it asap;

Commitment Sheet (This is a commitment to yourself)
A pact that you will do everything within your power to peak your health & fitness
So you will thus be able to peak in all the other areas of your life: Your mind body & soul are directly connected
I _________; am very excited about my NEW, HEALTHY LIFESTYLE that Darin & I have created together.
On ___________ (6,5,4,3,2,1) weeks away from my retest and photo shoot I will have:
Goals☺
1. Lost _____ lbs. of fat
2. Gained ___ lbs. of muscle
3. Lost ____inches of my waist (at navel)
4. Gained ____ inches on each arm
5. Lost ____ inches off of buns
6. ____________ ( improve any physical issue that you may have with your body)

Emotional Reasons

So that: 1.) I can get off blood pressure medication
2.) I can attract a soul mate
3.) I can have more real energy and productivity
4.) I can improve my sex life
5.) I can increase my body and self image and hold my head up high

EXERCISE – Squat-Burpee-Push up-Rotation-Plyo Hop

The exercise in the video is an amazing, unique exercise. Start with a light weight and remember to do the two press’s in the top position very slow. And you will be able to feel your core working during the exercise and it will be sore a day or two after.

Make sure to do some recovery walking on the treadmill when you are done to aid in muscle recovery. If you do a cool down walk on the treadmill at the end of an intense work out your body will:

1.) Feel better
2.) Your muscles wont get as sore for the next couple of days
3.) Your muscles wont stay as sore as long
4.) You will recover from the work out faster:

1.) Feel better
2.) Your muscles wont get as sore for the next couple of days
3.) Your muscles wont stay as sore as long
4.) You will recover from the work out faster.

If you have any question, please comment below in the comment section.
Also please use the buttons below to pass this on to your friends on
Facebook, Twitter, Link in, etc.

Make the Rest of Your Life… The Best of Your Life!!

Your Coach,

Darin Steen

Work Out With Darin in his Private facility 30 min. south of  Chicago –   Train With Darin for as low as $184 a month

Train with us On LIne – Lose Fat & Gain Muscle with Darin On Line

IF YOU WANT TO GAIN MUSCLE & LOSE FAT WHILE WORKING OUT LESS YOU MUST

IMPROVE IN;     THE THOUGHTS YOU THINK – THE FOODS YOU EAT – THE EXERCISE YOU GET

Food – If you want to lose fat and gain muscle you must eat small meals with protein and veggie type carbs combined together.  You must eat every 3 hours. And depending on you present condition, your metabolism, and your goal; you must learn how to cycle in the right amount of starchy carbs in addition to your “protein and veggie type carb”.

Mindset – You must get some leverage on yourself by having a goal, a deadline, or an event to get ready for. Everyone of our clients has a specific date that we are going to retake their body composition and their pictures. So you need to find something to shoot for.  Making a bet with a buddy helps a lot.   Put some money on the line and watch yourself make better choices.

Exercise – Kettle Bell Bur-pee – Split Squat The exercise in the video is an amazing, unique exercise. I failed to mention in the video that you must switch legs and do a set for each leg. Do two or three sets of this exercise twice a week and watch you body fat start to melt off. It is a good idea to do this exercise at the end of your weight training routine. Make sure to do some recovery walking on the treadmill when you are done to aid in muscle recovery. If you do a cool down walk on the treadmill at the end of an intense work out your body will:

1.) Feel better 2.) Your muscles wont get as sore for the next couple of days 3.) Your muscles wont stay as sore as long 4.) You will recover from the work out faster.

If you have any question, please comment below in the comment section.  Also please use the buttons below to pass this on to your friends on Facebook, Twitter, Link in, etc.

Make the Rest of Your Life… The Best of Your Life!!

Your Coach,

Darin Steen

Use Interval Style Work Outs

Interval style workouts are much more effective at burning body fat than traditional jogging or low intensity, long durational cardio.

Don’t let the term fat zone cardio fool you into thinking that you should spend hours on a treadmill.

The most effective cardio sessions on a treadmill are only about 20-30 minutes long and include a warm up and a cool down period of at least 5 minutes.

After a 5-minute warm up period jog at a certain speed and incline for 60-90 seconds that is about a level 5 or 6 (on a scale of 1-10) challenge for you.

Then walk nice and slow until your recover.  When you have caught your breath and you feel good, perform challenge #2 at .5 degree’s higher on the incline and .5 mph faster on the speed.  The idea is to perform 7 or 8 60-90 second challenges with recovery time in between.  Each challenge should become slightly more intense than the last.

Interval Cardio sessions performed on a treadmill are more functional and over all more effective than those performed on bikes, rowers, elliptical, or different cardio equipment.

Do Cardio Sessions First Thing In The Morning Before Eating

Two reasons why an interval cardio session performed first thing in the morning in a fasted state are more effective at burning body fat are;

#1

Your body has not had any carbohydrates since the day before.  So what you are doing is forcing your body to use stored fuel (glucose, glycogen, and fat) as energy for the work out versus the carbs that you just ate.   This is a good thing for burning body fat.

#2

People are more consistent with exercise sessions that are planned for first thing of the day.  When exercise sessions are scheduled for later in the day, too many excuses come up and we are less likely to get it in.

Watch What You Eat Before The Cardio Session And After

2 Simple Nutrition tricks that will enhance fat loss considerably are;

#1

To eat a small protein snack before bedtime, and 3 hours before bedtime snack eat a lean source of protein and a vegetable.  Make sure to keep starchy carbs (potatoes, rice, bread, paste, dairy) out of these last two meals of the day.

#2

After you perform an interval cardio session on a treadmill, wait one hour and then consume a lean protein and a veggie type carb.  If you really want to enhance fat burning eat a lean protein and a veggie type carb all day long every 3 hours.  Hold all starchy carbs out for the day.

For best results with Interval Cardio on a treadmill, perform 2 or 3 times per week and follow nutritional suggestions.  On opposite days, lift weights and cycle small amounts of starchy carbs into meals especially around middle of the day and workouts.

12/17/07 – 03/26/08

After just a couple of weeks of following Darin’s “FATLOSS LIFESTYLE” 12 Week Body Transformation Program my energy levels began to soar. I have been waking up at 6 am and going strong until I go to bed around 11 pm. The past 8 weeks I have been preparing for an airline interview for which I have been studying for at least 3 hours a day and often upwards to 6 hours.

With Darin’s precise nutrition plan, not only did I have lots of energy for my work-outs but I was able to focus and concentrate more than ever which led to me getting the job. My confidence has always been high but now it is higher than ever after realizing I have direct control over how my body looks and feels.

Over the past 15 weeks my waist has gone from a 39″ down to a 32.5″, my body fat dropped from 20% to 9.5%, and my weight has gone from 226 pounds, down to 195.4 pounds. I lost 36 lbs. of fat and gained 6lbs. of muscle. It feels incredible to put on the old clothes as my waist is by far the smallest it has ever been. The disciplined effort that I have put into this transformation has flowed over into all other aspects of my life and everything will continue to get better and better with time.

If you want to completely transform your body and you are willing to put in the time and effort to do so, the “FATLOSS LIFESTYLE” 12 Week Body Transformation Program will take all of the guesswork out of the equation and will tell you exactly how to eat, how to work-out with weights, how to do cardio, how to goal set, and how to think to give you the best chance of getting in the best shape of your adult life in 12 weeks. Take it from me, when you peak your fitness with a time efficient healthy lifestyle fitness routine (5-6 hours per week of exercise) everything in your life will change.

Darin has a proven track record and practices daily what he preaches and believes in. I highly suggest that you take any opportunity you can to learn his system. I have paid him to learn his system. And it was worth every penny. I highly suggest that you purchase his book for $47 and get connected to his support forum.

Brad Ruleman

2/1/08  – 5/1/08

In 12 short weeks exercising only 5 hours per week and following Darin’s system I:

• dropped my overall body fat % from 38.3% down to 30%
• lost 17.6 lbs. of fat while gaining 6.2 lbs. of muscle
• lost 3 inches off my waist
• lost 2 inches off my buns

Outside of the obvious goal of loosing weight and feeling healthier, I can tell you that Darin’s program has impacted my life in so many more areas than I ever imagined. When I consulted with Darin and decided to train with him I had certain things that I wanted to accomplish. His fee’s are very high because of the demand in the Chicago land area for his service, but I went ahead because I believed he could get me to a point physically that I have never been to before.

What I can tell you is that I got way more than I bargained for. The confidence and energy seeped over into every area of my life and improved it drastically.

I can say that my fear of not being able to stick with the new fitness program is huge for me. I feel guilty if I do not do my cardio work out and that is a positive, not negative.

In addition I have affected other people in my life at all levels to get healthy and make changes with their own lives. Now I hope that I can influence you. If you are ready, Darin’s program will blow you away, Get ready for your new body & new life.

Deb Nicholsan