Carbohydrates. These are probably the most misunderstood of all the nutrients, due in great part to the latest diets, like Atkins, that advocate low- or no-carb eating plans. But you absolutely need carbohydrates in order to perform your best both physically and mentally throughout the day. The type of carbs you eat, and when you eat them, has a lot to do with getting that hard body.

When ingested, carbohydrates are broken down into simple sugars, or glucose, and are either used by the body right then and there for energy or are stored in the muscles and the liver as glycogen. When your body runs out of ready glucose and glycogen, it begins to use protein from your muscles to fuel it’s daily functions. To avoid this catabolic state and keep from eating your muscles for breakfast, you need to have a steady intake of carbohydrates in your diet. There is a saying that goes, “fat burns in the flame of carbohydrates,” meaning that when you have enough carbs in your system but not too much, your body will use fat for fueling daily functions and activities instead of muscle tissue, therefore keeping you from becoming catabolic, meaning your body is feeding off your own muscle tissue.

Cheating
It’s not realistic to think that once you become health conscious, you’re never going to cheat. Even I fall off the wagon once in a while. I’m a former fat kid, so when I cheat, it’s gets ugly.

When it comes to staying on your diet, everybody has good and bad days. The key is to know your limits, and to factor at least some backsliding into your program, especially during the holidays. The worst thing you can do is to start having self-sabotaging thoughts when you cheat. Just because you had a banana split, don’t think, Man, I blew it. I ruined my program. There’s no point in continuing. If you think that way, you’ll never change your story and become the new you. Refocus. Instead, think, That pie was good, but now I’m going to have to be really dedicated to reach my goals. I’ll eat properly today and the next day. Then, commit to it meal by meal. Get back on it. Reconfirm your personal goal.

In virtually every sport, success boils down to having strong abdominals and strong lower back (the core). For you, that means that every movement you make over the course of your day involves either your stomach or your back. Everything from sitting, walking, running and jumping to getting out of bed in the morning and picking your kids up involves your abdominals and lower back. Unfortunately, these tend to be the most overlooked body parts of all. People, you have to train your abdominals and lower back. How many people do you know with bad backs? A lot of that could have been prevented if back muscles had been strengthened to keep the stress of the joints.

You need to do exercises that target your upper abdominals like standard crunches, your oblique’s (side abdominals) like twists with a broom stick or weighted ball, and your lower abs with a leg raise. Do thirty reps of each exercise with no rest in between for a killer six pack. Then turn over to your stomach and raise your arms and legs at the same time without resting for thirty reps. This exercise is called the superman and it’s great for the lower back. And remember none of this hard work will show without a proper diet! Peace and go get those abs!