One of the five programs included in the Total Flex Gym is the Core Workout. The Core Workout program is designed to target the whole body but with special emphasis on the abdominals and the waist area. The program consists of 12 specific moves that target your core. When you start the core workout you should start with a warm up that involves some cardiovascular activity and some stretches that include warming up your core. Include moves like push ups and planks to help warm up the core for a better core workout.
Abdominal Crunch (Abdominals)
A. Hold handles next to chest, palms facing inwards or above shoulders
B. Crunch forward without moving lower back away from seat, keeping hands next to chest (or above shoulders) and return
Oblique Pull ( Obliques and Chest)
A. Sit sideways, holding one handle with both hands, arms slightly bent.
B. Move hands across body and return. Repeat on opposite side of machine
Seated Crunch (Abdominals)
A. Attach ankle cuffs to both legs, sit and engage resistance
B. With both hands hold onto the seat. Pull knees and chest towards one another
Tips to get you Past a Weight Loss Plateau
S. R. RD.CDN
Journal your Food
It is possible that your food is not quite as clean as it had been when you started your weight loss plan. In order to “clean up” your food, I suggest keeping a journal and writing down every morsel of food that enters your mouth. This type of monitoring and accountability is very likely to push you past your plateau!
Drink more water.
Water could be your key to continued weight loos. When your body is dehydrated, your metabolism will likely take a hit. Many scientists believe that when your body is in a dehydrated state you will not burn fat as efficiently. So be sure to drink up. About 64 ounces per day is optimal.
Change up your meals
Food ruts can be boring not only to you, but to your body and its metabolism. If you eat the same meals each and every day change it up. This will keep your body “guessing” and is more likely to result in weight loss. An added benefit is that you will probably enjoy your food more as well!
Drop the sugar even more
You may be keeping an eye on your sugar intake, but if you find that you are still not losing weight, try to cut the sugar even more. I find that a reduction of only 50-100 calories worth of sugar can be the difference between weight loss and weight maintenance.
Often times your body is just “catching up”. If you have lost 10 pounds in a 4-6 week time span and then you hit a plateau that is actually normal. Your body needs to get comfortable at the new weight before it is willing to shed more. During this plateau phase, you may find that you clothes actually feel looser but that the scale is not budging. So don’t give up, your body is trying to hang on to the weight, but if you stay consistent with your healthy diet, you are sure to win you way past this plateau.