Lose Fat, Increase Core Strength

Recently, I have had a lot of emails about people asking me how to lose weight and strengthen their midsection for golf. The following is what I have discovered to be most effective for losing fat while increasing core and lower back strength.

Core & Lower Back Training

2-3 times per week on non-consecutive days

Beginners start with 1 set/Intermediate 2 sets/Advanced 3 sets

Supine Bridge (15-60 seconds)

Supine Bridge Single Leg (15-60 seconds)

Front Plank (15-60 seconds)

Side Plank on elbow (15-60 seconds)

Quadruped Pointers - Hands & knees on floor/raise opposite arm & leg & hold (15-60 seconds)

Superman’s - Lying on stomach, raise both arms & legs simultaneously & hold (5-20 reps)

*If you need a visual reference, please look up the exercises under the video section of GolfStrengthCoach.com.

Cardio Training for Fat Loss

When – Must be performed first thing in the morning on an empty stomach

Mode – Treadmill, elliptical, stair climber, stationary bike

Intensity – 65 to 70% of maximal heart rate

Time – 30 to 60 minutes

Times per week – 5 to 6 days per week

Top 12 Nutrition & Cardio Tips for Fat Loss

Tip #1 – Do cardio first thing in the morning on an empty stomach. 2nd best time is in the evening and not eating after until the next morning. 3rd best time is any time. It's time to move!

Tip #2 - Cut out the fat in your diet.

Tip #3 – Keep track of your daily protein, carbs, fat and calorie intake. Try doing this for one week to learn accurate portion size.

Tip #4 - Eat 3 meals per day with one mid-morning & one mid-afternoon snack. ex. apple/orange

Tip #5 – No complex carbs after lunch.

Tip #6 - Eliminate refined carbohydrates from your diet. (sugar, white bread, white rice, pasta, crackers and cereals)

Tip #7 – Minimize your empty calorie intake. (Alcohol) And no, having wine every day is not good for your heart, your waistline or your energy. If you are an athlete or trying to be one again, get rid of it!

Tip #8 - Drink 64 ounces of water per day. May use crystal light. Sodas of any type don't count.

Tip #9 – When you are full, stop eating.

Tip #10 – Don’t eat after 7 pm.

Tip #11 - Tell people your goals. You have a better chance at following through if other people know about them.

Tip #12 – Commit and take massive action! This is the most important one of all. Now is the time!