For the past few weeks, I’ve been closely following and performing the carefully honed exercise program in the book 7 Weeks to 300 Sit-Ups by Brett Stewart, a certified personal trainer, fitness coach, triathlete and marathon runner. Today is Week One, Day Three in my journey to 300 Sit-Ups and, even at this early stage, I see a difference in my core and leg strength. (To prepare for the program, I’ve been doing the Prep-Level Program.)
Allow me to disclaim for a second … Several months ago I was able to do 300 sit-ups, or rather, ab crunches, while hardly breaking a sweat. Severe back problems that kept me out of the gym and wary of movement prevented me from exercising as I had been used to doing. When I received an offer to review 7 Weeks to 300 Sit-Ups, I was going to say “no,” but I love a challenge and told them to send me a free copy for review. I’ve been living with a bad back since I was a teenager – and I keep myself strong because I’ve had to learn to compensate for my back’s weaknesses. Of course, seek your doctor’s advice before beginning any exercise program. If you have a bad back, have your doctor look over your exercise program of choice to see if it’s appropriate for you.
Ok, disclaimer done.
7 Weeks to 300 Sit-Ups is full of information. You will not feel lost at any point in the program when you follow Stewart’s guidelines. The program is one you can do at home; a couple of the exercises require a stability ball or exercise bands, but these are readily available at most stores that sell fitness equipment or online.
7 Weeks to 300 Sit-Ups is all about developing core strength and being aware of your body’s movement. Stewart emphasizes the importance of proper form and, in his introduction, explains that he wants to dispel the myth that sit-ups are bad for your back and hips. He explains that using proper form to execute the moves will not only strengthen your back and hips, it will improve core strength and posture, burn fat, help you lose weight and improve your athletic performance. (Stewart acknowledges crunches as an alternate exercise for those not wanting to perform sit-ups.)
I began the program with a little bit of trepidation about whether or not my back could handle it. I was nowhere near the fitness level I’d been at a year ago and I was afraid to face the fact of just how out of shape I’d become. But, as I said, I love a challenge. Tell me I can’t do something and I’ll bust my ass to prove that I can. So, 300 sit-ups in 7 weeks? Hell, yeah! I can do that.
While I love a challenge, I also have moments when my motivation flags and I need to have my butt kicked. I wish this book had a video component – can you hear me, Mr. Stewart? A video would be great! But even without a video, this book is organized in such a way as to make following the program a piece of cake. That is not to say that the exercises are easy. They are not. But the book makes the program easy to follow. Workouts are listed for each day of the week and consist of three sets of four different exercises. A handy guide, complete with photographs, shows you how to execute the moves with proper form.
The program begins with a test of your physical strength and mobility that challenges you to hold a plank position and do as many sit-ups or crunches and leg lifts as you can in two minutes. Whew! I was in better shape than I’d feared. The only move that presented a real challenge was the plank. No surprise there though. I could never hold a plank position for longer than a minute – and two weeks ago, 25 seconds was my max.
I love the program which I do either on a yoga mat or in a carpeted bedroom in my house. It takes less than half an hour to do and it is not easy. I repeated the Prep Level Program several times until I was able to move on to Level I of the regular program. (That explains why I’m only on Day Three of Week One, despite that I’ve been doing the program for a couple of weeks now.) Stewart gives you very clear-cut goals and the act of completing one full set of exercises and reps is a reward in and of itself. At no point in the program will you be required to do 100 or more sit-ups. Stewart says “that’s neither efficient nor wise.” Instead, the program concentrates on about 30 different exercises designed to strengthen your core. But, believe me, they also strengthen your arms, legs and butt.
This book has me psyched. Stewart builds “off” days into the program – muscles need to repair after they’ve been stressed by exercise – and I find myself reading and rereading the book on those off days to learn what the following day has in store for me. I love the challenge. I love seeing my body grow stronger. I love the way the program is organized and I love the way Stewart explains the program. There’s also an appendix with additional warm-up and stretching exercises as well as a log that allows you to record your progress.
I have my work cut out for me. But I’m up for the challenge.
7 Weeks to 300 Sit-Ups is published by Ulysses Press. It retails for $14.95 and is available at Amazon.com and Barnes and Noble.com. Also, check out the 7 Weeks to Fitness website for all sorts of great tips and exercises.
