Razor Sharp Core Training

Explosive Medicine Ball Throws and Interval Sprints to Develop A Razor Sharp Core

By: Eric Serrano MD and Scott H. Mendelson

Functional core conditioning

Earning a six pack is a matter of achieving a low body fat percentage combined with the correct core training system. Typical gym movements become less effective over time creating the need for strategic variety to make your core muscles “pop out”

Explosive medicine ball throws

Consider medicine ball throws to be new exercises that will provide a fresh set of stimuli for your core muscles which have been bored into staleness by the typical gym movements performed for years. Between each throw you will sprint to pick up the ball and repeat until you reach a set distance such as 90 feet. High intensity intervals are the best form of cardio work for efficient fat loss. You can hear me breathing heavy behind the camera as Dr. Serrano took his turn in our competitive circuit.*

Explosive Movements Stimulate the Oblique Muscles for a Razor Sharp Six Pack

We review thousands of training programs each year and are amazed that many trainees have been using the same old core training plans for years on end and neglecting vital areas. Explosive med ball throws are ideal for oblique muscle development which make a dramatic difference with six pack visuals. Typical ab exercises do a poor job of training the oblique muscles and as a result functional strength decreases and the risk injury becomes much more likely. The oblique muscles respond every well to explosive movements as their fiber make up is fast twitch dominant.*

Explosive Medicine Ball Interval Sprint Training for A Razor Sharp Core

Sets Distance Rest

A1. Overhead Toss 3 90 feet 60-90 seconds

A2. Side Toss left to right 3 90 feet 60-90 seconds

A3. Side Toss right to left 3 90 feet 60-90 seconds

A4. Low Squat Toss 3 90 feet 60-90 seconds

Check with your doctor before making any changes to your exercise program. Explosive medicine ball throws and interval sprints may not be appropriate for some individuals, especially those with a history of injury or health problems.

Customized Training Program For Fast Fat Burning Progress

The objective is to be explosive throughout the throwing movement which requires a small load such as a volley ball initially. Customized Training and Nutrition program clients use gradually heavier medicine balls and longer sprint distances to improve their fat burning progress. Just like weight training the customized programs must include several elements of strategic variety to drive ongoing progress.*

Boost Muscle Recovery to Drive Fat Loss and to Prevent Soreness

A 20 minute training session may not seem taxing at first look, but you will know you are in for a big challenge with the first few throw/sprints with our no-nonsense approach. You are going to feel like you completed 20 sets of heavy squats! Sip on 100% MR and Muscle Synthesis 30 minutes before your sessions and immediately after to force the body to use more stored fat as fuel during training, improve performance and to control soreness. Without the right recovery support your legs and core muscles will be extremely sore during the following which distracts resources from fat burning to deal with the slow rates of muscle recovery.*

GCX10 Fights Off Fatigue and Improves Peak Power

Based on client feedback the GCX10 will improve your medicine ball throw and sprinting performance significantly. The better your rate of performance, the higher fat burning hormones will climb! Your willpower will be tested and there needs to be extra fuel in the tank to maximize the interval sprint intensity while sticking to accurate rest period length between intervals. GCX10 combats fatigue and will enable you to gain most fat burning benefits out of every session.*

 

GCX10 contains an even higher amount of ATP used in a 2013 published research study which revealed a significantly increased vertical jump power compared to the control group. The study also demonstrated doubling strength increases of the 1 rep max of the squat and dead lift over 12 weeks vs. the control group. (2) The participants using ATP gained nearly twice the amount of lean muscle tissue over the 12 week study while showing fewer signs of fatigued during higher volume training phases.*

The KISS Fat Loss Nutrition Program Burns 10-20 Pounds of Fat 

You should consider the KISS Fat Loss Nutrition plan to lower your body fat levels as you will need to be around 10% based on a skilled caliper test to show off a six pack. The electronic scales that measure body fat are completely bogus and typically 8-10% points higher than a caliper test.*

Short Training Sessions Improve Energy and control cravings

After a long day at work you may be tired or even highly stressed which can lead to bad food choices before or after dinner. A short Medicine Ball session will revive energy levels while controlling cravings for bad food choices that otherwise will stop your progress. Opting to do nothing and give into bad food items are life style choices that you can change for the better. The sessions can be done in your backyard or nearby to cut commute time. Make the workouts a family event to improve the competitive environment.*

Throw and Sprint to Burn Fat Fast!

We used a distance of 90 feet per circuit. At the starting line perform a throw and immediately sprint after the ball. Pick it up and throw the ball immediately and sprint to recover the ball. Repeat this sequence until you get to the 90 foot finish line. Walk back to the starting line and start again with the next throw. As mentioned in many previous columns interval sprints are the ticket to lowering body fat levels in a highly time efficient manner.*

Manage Your Time Well and Burn Fat Fast

Everyone can find time for a 20 minute medicine ball session even on a busy day. These training sessions can be done in your back yard or any grassy area which get rid of commute time. You will not need additional core training as a part of your weight training routine either. Consider making these outdoor training sessions a family event while the weather is great. Your kids will take your lead from a nutrition and exercise stand point so take this opportunity to set a great example.*

 Cleanse Fat Cells To Burn Fat Fast

A combination of elements can support burning visceral fat including frequent intense training and using a low carbohydrate diet to keep insulin levels in check. You must avoid Trans Fats, corn/soy bean oil, sugar and refined foods. Alpha Omega M3 is designed to cleanse fat cells to force out these bad materials that you have consumed in the past while optimizing insulin sensitivity. Both key factors to reducing belly fat long term so you can show off a great set of ABS.*

Belly Fat Burning Published Research

A Ground Breaking 8 week study published in the British Journal of Medicine during 2010 demonstrated that daily intake of Lactoferrin produced a significant decrease in visceral fat and total body fat. The group using Lactoferrin lost an average of 1.79 inches of body fat from their waist while the control group lost only .35 inches over the same time period. (1) The GCX10 proprietary ingredient blend includes more Lactoferrin in 4 capsules than what was used in the study to improve client belly fat burning.*

Email Scott@infinityfitness.com 7 days per week to discuss how I can help you reach your goals ASAP.

Scientific References:

(1) Potent anti-obesity effect of enteric-coated lactoferrin: decrease in visceral fat accumulation in Japanese men and women with abdominal obesity after 8-week administration of enteric-coated lactoferrin tablets. British Journal of Nutrition. 2010 Dec;104(11):1688-95. E publication 2010 Aug 9.

(2) Effects of oral Adenosine-5′- triphosphate (ATP) supplementation on athlete performance, skeletal muscle hypertrophy and recovery in resistance trained men. Nutrition & Metabolism 2013