What is the Core?

 

darius savage performing an sit up
Darius “fydthetrainer” Savage performing an core exercise

In this series I will cover what the core is, this first blog post is, just an overview of the intricate topics, I will cover so enjoy.

The Definition of the Core?

The core is not just your abs alone, but a structure comprised of the following:

  • Lumbar Spine
  • Pelvic Girdle
  • Abdomen
  • Hip Joint

This structure is Known as the Lumbo-pelvic-hip-complex (LPHC for short.)

What the fitness industry says the core is.

The fitness and infomercial industry has dumb-ed down  the definition of the core, in order to sell you products. I prefer to take the more savage approach to things, which is dissecting the true essence of why things work. This saves time down the line because when you understand how and why something works you can make the repairs, or minor adjustments yourself. Thats not to say you won’t still need the help of someone in the fitness community. But the blueprint I am going to give you will allow you to troubleshoot some minor issues on your own. Or at the very least provide you with enough knowledge to know if your dealing with a personal trainer thats the  real deal, or someone who is clueless.

A real world analogy would be, understanding the difference between flipping the circuit breaker in your garage, changing a light bulb or hiring an electrician. All three scenarios require a certain level of comfort and expertise, depending on the scenario you would take the appropriate measures. Now the same can be said about taking care of your body as well, anyone trainer that solely structures your core training around abs only, should be replaced. The core is comprised of many interdependent muscles in the body that work together. After this blog series, you will notice the difference between someone with a core vs someone with abs. The abs will look nice, but a strong chiseled core will blow abs out of the water any day.

What the Core actually is.

The core  is a system of muscles working together to provide your body with functional strength.

As you can see in the example of a friend of mines squatting:

Obviously there will always be room to tighten up the core, as you can see in this video, this guy has excellent core strength.

All of your bodies movements originate from the core, when the core is strong, your able to complete functional movements with ease. Hence being able to squat beltless, you will also notice on certain exercises, you will feel your core engage, which is a good thing, because its like an mini ab and core workout when it does.

The squat does an excellent job engaging all of the The Lumbar Spine, Pelvic Girdle, Abdomen and  Hip Joint. This is why exercises such as the Bench press, Dead lift and  Squat has been crowned kings, amongts kings when it comes to Exercise.  They are all  compound movements, and utilize your cores strength.

 

What I will cover.

This post is just an overview, but I cover the following in the posts that follow this one.

  • The Science behind Core training and its importance
  • How a proper Core Training routine should be structured.

 

Savage Weight loss : 12 Weeks 40lbs down!!

Stephanie lost 40 pounds in 12 weeks, Weight loss testimonials,
Follow Stephanie’s Weight loss journey, and her diet, and supplement plan

In her words: “Darius, gave me a practical method to follow, to lose weight, I cut the fads, and followed his directions, and the weight just came off.”-Stephanie’s Weight loss testimonial 

STEPHANIE’S Hectic Life Style

  1.  Full time mom
  2.  Part time Student
  3.  Full time Director (60 hrs a week workload)
  4.  Not to mention an Active social-life
  5.  She is a Full time mom, a fact, which we can’t ignore!!!
  6. Had knee surgery 8 months prior to seeing me.

WHY STEPHANIE DECIDED TO TRANSFORM

“I had hit a wall, I was waking up day and day out, going to the gym early, in order to get in shape, but I had reached a point where the weight wasn’t going anywhere. I thought I would see progress if I could get out to the gym everyday”

Stephanie, had hit a plateau, a  even though she was working out, she was not getting the results she wanted. A lot of people often,  reach out to me, in the gym, when they notice, my clients, have significantly transformed, while they’ve stayed the same. They want information, and they want to know how they can break out of this rough patch they’ve entered.

Like Stephanie, some of us will keep at it, and grind away, making sure we rise early and get to the gym and push ourselves, because if we do the results will come right?

Let’s dive a little deeper than surface level and find out how she manage to lose weight, more rapidly than she ever did before.

Her progress

Outside of leading a busy life, and maintaining a healthy work-life balance, she needed still managed to get to the gym.While Stephanie wasn’t new to the gym setting, she didn’t have an effective trainer, or effective training methods.  She had long ago plateaued and needed a change. Stephanie, needed to figure out how to lose weight, in a more effective manner.

With that being said, we have to commend her, for sticking to her weight loss goals. But her time was not being used as effectively as it could of been.

Stephanie is among many who’ve been stuck in a weight loss routine, that wasn’t working for her, so she decided to do something about it. Most of us don’t think we need extra help, or we think that we can figure it out on our own. 

We think if we really wanted to we could drop those extra ten pounds, or build muscle without a problem. But if it was really as easy as we rationalized it, we would be satisfied with ourselves.

Stephanie, wanted a better body, and she knew the quote unquote traditional methods (the ineffective methods media outlets, and infomercials preach to us.), which consist of doing a ton of cardio, and using light weights, wasn’t enough to help her reach her goals.

At best she was losing water weight, and then gaining it back and then she linked up with me and I put her on a meal plan, gave her a supplement regimen, and 12 week online training program, and she not only lost weight. But she has a better idea of how to keep the weight off and keep her self healthy.

These are just a few of the things that helped Stephanie, achieve her weight loss goal thus Far.

Wearing a polar ft-60

Basically a lot of people focus  calorie counting, while in the gym, so in order to count them they only do cardio. But, If your heart rate is not in the proper training zone you will not see effective results. The polar ft-60 finds your heart rate and of course tells you how many calories your burnt. So no matter the activity you can see how many calories your burning.

SUPPLEMENTS THAT HELPED STEPHANIE’S WEIGHT LOSS

  1. Protein powder
  2. CLA
  3. BCAA’s
  4. Multi-vitamins
  5. Powdered Superfoods

SAMPLE OF STEPHANIE’S WEIGHT LOSS DIET PLAN

  1. Lean proteins
    1. Salmon
    2. Chicken
    3. Ground Turkey
  2. Healthy Fats
    1. Coconut oil
    2. Avocados
  3. Green Veggies
  4. Brown Rice

TRAINING LIKE A SAVAGE

In order to lose weight effectively I had Stephanie  do something she never done before, and that’s train like a SAVAGE. Most women don’t lift weights, in order to lose weight, let alone, lift heavy; if they even bother to pick up a dumbbell. So I put her through a couple tough training sessions, and instilled a new set of weight loss principles in her.

 SAVAGE WEIGHT LOSS

In order to lose weight, the basic principle we have to follow, which is more calories should be burned than what is consumed. We also have to into account, that that old weight loss methods don’t work. Such as following average weight loss fads, we see on day time TV or infomercials. For SAVAGE weight loss to occur, you have to adapt, and adopt a new set of principles, and don’t be afraid of hard work and sweat. There are a ton of weight loss testimonials on TV which make it seem like if you follow their methods, you will lose weight over night, which may work for some. But the best way to lose weight is through proven methods, customized to your specific needs, not through an infomercial special.

 

 

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