[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in 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/home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 core training – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 28 Mar 2017 08:16:51 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Tips to Improve your Core https://www.thehumantrainer.com/tips-to-improve-your-core/ https://www.thehumantrainer.com/tips-to-improve-your-core/#respond Tue, 08 Dec 2015 06:27:27 +0000 http://thehumantrainer.com/?p=10659 Nowadays, most people spend a good portion of their lives imprisoned sitting behind a desk. This leads to weakened abdominal, pelvis, hip, and back muscles. Training your core is the best defence against the effects of too much sitting. Another plus to a strong core – improved posture and balance – which helps you have more effective workouts and prevents injury and pain.

Are you Training Wrong?

When most people think of core training they usually focus on the muscles located in the belly region (transversalis muscles). These muscles are definitely an essential part of strengthening your core, but theres so much more to it! For real benefits to a strong core one must focus on the muscles on all sides of the spine.

Heres a few Tips on How To Build Your Core:

1. Emphasize the Back Exercises.
Most people tend to start with relatively more strength in the ab muscles than in the back muscles as strengthening the back is often overlooked. Put additional focus on the back in the beginning to help your back strength catch up with the front.

2. Strengthen before Stretchin.
Many physical therapists focus on stretching to help relieve back pain, but too much stretching without strengthening the back can lead to vulnerabilities. Only add stretching once there is a base of strength established.

3. Work Groups of Muscles.
Studies show that exercises that focus on using several muscle groups simultaneously as oppose to one muscle at a time is better for us as it is more similar to day-to-day movements we do in real life. The burpee is a great example of an exercise that requires several muscle groups to fire in order to achieve.

4. Do the Flamingo!
Exercises done while standing on one leg help to strengthen the supporting leg and helps improves balance. This concept can be easily achieved by using a suspension gym. The suspension gym gives you something to hold onto while doing one-leg exercises.

5. Breathe Right.
Breathing is extremely important in abdominal exercises, not only for oxygen delivery, but also for getting a better contraction in the muscle. Breathe out on the power stroke of the movement. Exhale as you release the movement.

A great way to constantly keeping your abdominal muscles engaged is to suck your belly-button back towards your spine throughout the exercise.

6. Work your Core 3-4 Times per Week.
If youre doing strength training or any other type of full body exercise, youre absolutely working your core. But you should definitely do core focused exercises 3-4 times a week in order to have a rock hard, strong mid-section.

7. Recovery is important.
Just like any other muscle in your body, recovery time with the core is important for your muscles to build, get stronger, and actually helps burn more fat. Give yourself a day or two in between core workouts.

8. Theres no need to over do it!
Dont worry about doing 1000 crunches as fast as you can. The important thing is to have correct form and that you feel the burn. Start small and work youre way up!

Article By: Fitness Dame
Resources: mindbodygreen, wellbeingescapes.com, jjdancer.com

]]> https://www.thehumantrainer.com/tips-to-improve-your-core/feed/ 0 Tweak your Muscle Building Process https://www.thehumantrainer.com/97tweak-your-muscle-building-process/ https://www.thehumantrainer.com/97tweak-your-muscle-building-process/#respond Sat, 07 Jul 2012 07:00:42 +0000 http://thehumantrainer.com/97tweak-your-muscle-building-process/

Having a hard time building that glorious muscular body you’re after? If you’re working hard but not getting results you may just need a few tweaks. Follow these “tweak tips” and you can gain 10lbs of muscle within a couple of months!

Work Muscle Groups

The human body naturally uses several muscles at once to perform everyday tasks (IE lifting a box). Therefore, it is now believed that exercises that work entire muscle groups rather than the traditional isolated muscle are better for you. Studies have shown that it also builds muscle faster.

A suspension gym is a great tool for total body workouts. You are constantly having to keep your balance, so your core and stabilizer muscles are engaged no matter what exercise you are doing. Some Muscle-Group Exercises include: dips, deadlifts, farmer’s walks, kettlebell swings, military presses, and pull-ups. When weight lifting, use a weight that you can get through your whole set but have difficulty on the last rep. Increase the weight when you can do every rep of each set without trouble.

Train Hard but Learn to Chill

Though you may think that it makes sense to work out everyday in order to gain serious muscle, it may actually have a counter-effect. Working out breaks down your muscles. You actually build (or rebuild) muscle while you are resting. Make sure to take a day off after every 1 or 2 workouts and to get enough sleep. The half hour to an hour immediately after your workout is prime time to feed your body the nutrients it needs for muscle growth and recovery. Choose the right foods and supplements to maximize your results.

Here are our suggestions:

Eat Your Protein!

Protein is made up of amino acids, which are the main building blocks of muscle. Make sure to eat about 28 grams (or about the size of your fist) of protein at every meal, and especially after a workout. For a quick fix a protein shake is a great alternative to meat, eggs, nuts, etc. Research shows that whey protein is the best for building muscle.

Don’t forget about the Carbs and Fats

Though protein plays a key role in the muscle building process, carbs and fats are just as important, so don’t neglect them. I’m talking HEALTHY carbs and fats! Stick with fruits and veggies and healthy fats like avocados, nuts, and fatty fish. Not eating enough carbs will cause your body to breakdown and burn muscle for energy. Which will cause you to lose muscle! Healthy fats will go a long way in helping produce energy for your intense workouts, and also helps produce testosterone, which is a muscle-building hormone.

Water

Remember that70-to-80% of your muscles are made up of water so stay well hydrated. Drinking water can actually make your muscles look fuller and helps you work out with more intensity.

 

Recommended Supplements

FISH OIL/OMEGA 3

Fish oil is great for a healthy heart and brain, but it has also been found to help gain muscle and burn fat. Try odorless fish oils or ones that are flavored (IE lemon) to avoid fishy after taste. Stick to brands that have a higher EPA/DHA levels like ones that contain Omega 3.  Benefits of Omega 3 are: reduced Inflammation, reduced soreness from training, lowers cholesterol, prevents cancer, heart disease and depression.

CREATINE

Naturally found in the body, creatine gives you added strength and short bursts of energy to help you get the most out of your workout. In addition, creatine draws water into your muscles, which makes them swell (with water) causing them to look larger almost immediately. Make sure you buy pure creatine monohydrate, as some creatine powders have been known to be mixed with some harmful chemicals. For best results start with taking about 10-20 grams a day for up to a week and then back off to about 5g a day. Remember to drink plenty of water while on creatine as it has been known to cause dehydration.

L-GLUTAMINE

L-glutamine is an amino-acid that is very important to intestinal health and the immune system. L-glutamine triggers human growth hormone production and therefore helps speed the healing process of muscles. It also decreases fatigue and helps burn fat.

BRANCHED-CHAIN AMINO ACIDS

Isoleucine, leucine and valine are branched-chain amino acids or BCAA’s.  They make up 35% of the amino-acids in muscle tissue. BCAA’s are susceptible to being burned for energy while training, therefore it is important to replace them in order to allow muscles to grow. Branched chain amino-acids give you more energy, decrease muscle soreness, quicken the recovery process and stops muscles from breaking down.  

 

Remember that supplements are meant as a “help-hand” to your muscle building process. You will not get anywhere if you don’t have proper nutrition, rest, and TRAIN HARD!

Read Food and Exercise: What to eat before and after a Workout for more great suggestions.

 

Sources: www.stronglifts.com. www.livingstrong.com, www.nowloss.com    

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