Ripped, chiseled, dynamic, flat, rapid, sculpted, , are all adjectives to describe someone else’s abdominal muscles. Whether it be for vanity, or a health reason, and you are looking to “get ripped”, there are steps to consider before buying the newest, or best ab machine on television. The first step to the desired end, must be lowering your body fat percentage. If you do not work on reducing the size of your fat cells first, your hard work will be in vain.
Fat cells have a rather negative connotation, that is partially unfair. Fat is a very important part of our body, and is essential for us to survive. Fat cells are glycerol, acids, and water, and can be solid, or liquid. They are saturated, unsaturated, and mono-unsaturated, and help to control energy for your body. They aid in the absorption and digestion of vitamins, and also regulate your body temperature. Fat cells expand to store energy for your body. They are good for your hair, skin and eyes, and regulate your metabolism. However, as with all things in life, anything in excess, probably is not good for you. In order to achieve ripped abs, you need to concentrate of ridding yourself of the excess fat first.
Essential body fat is necessary to maintain life, and the body’s reproductive functions. Essential fat in women is approximately 8-12%, and 3-5% in men. A person’s body fat percentage is the percentage of total fat tissue in the body, compared to the body’s total weight. Some of this fat is essential in maintaining the body, and the other is storage, which is the excess that we are targeting to get rid of. Several techniques for estimating body fat percentages are body mass index (BMI), near-infrared interactance, duel energy x-ray absorptiometry, expansions, body average density measurement, anthropometric methods, skinfold methods, and height and circumference methods. The old rule of thumb for women is that you should weigh 100 pounds for the first five feet, and five pounds for every inch over five feet. This is not an accurate method, because of many factors involved however. Read more…
Vince Gironda Legend and Myth by Alan Palmieri is the most
complete and comprehensive writing on Vince Gironda…Ever!
This is a must read for anyone interested in Vince Gironda.
The “Iron Guru” was perhaps at his pinnacle of fame in the
“Golden Years” of bodybuilding, the 1960’s. During that time,
Vince dominated the scene and Vince’s Gym, was known as
the Mecca of bodybuilding.
Not only champion bodybuilders trained at Vince’s Gym,
movie stars were also regular visitors to seek Vince’s advice
and training. People like Eric Estrada, Clint Eastwood,
Clint Walker and many others. Hollywood studios used Vince and his gym to shape up their stars.
Also included are topics such as…
How Much Protein?
Steak and Eggs
Train 21 Rest 7
15 Sets of 4 Reps
3 Day Maximum Routine
A Muscle Has Four Sides
Exercise Style and Performance
Exercise Frequency
10-8-6-15
Abs
Genetics
Exercise and Exercise Routines
Nutrition
Mental Attitudes
Philosophy
Tranquility
Workout Tempo
Concentration
Visualization
Best Exercises
Preacher Stand
Chins
Developing Muscle
Common Bodybuilding Errors
Vince’s Stone Age Nutrition
Diet and Supplements
Three Day Detoxification Plan
Vince’s European Weight-Gaining Trick
Anabolic Steroids
Biological Transmutation of The D.N.A
Failure Versus 60-80.
Joe Weider
Vince Gironda Update Section
Question & Answer Section
Philosophy of Champions
Vince’s Pure Gold
Vince Gironda Seminar
All Protein Muscle Building Diet
Gironda Goodies
Biographical Sketch of Vince Gironda
Abs Vince’s Way
The Gironda Sissy Squat
Simply Vince
Bob Kennedy
Bodybuilding For Men Over 40
Ron Kosloff Section
Vince’s Photo Section
Paul Becker
About The Author
Quick Thoughts and Insights Learned From Vince
Vince Gironda Legend and Myth Update Introduction
The Master & Pro Series of Nutritional Bodybuilding Introduction
The Master Series of Nutritional Bodybuilding
The Pro Series of Nutritional Bodybuilding
Miscellaneous
…AND MUCH, MUCH MORE!
=========
This book is absolutely incredible. It cuts right through all the hype
and gets back to the basic old school muscle building information that
has been proven over and over for decades.
You don’t need the latest ab gadget or newest secret supplement.
Just follow the advice of someone who will help you work hard
and sweat putting you on the right track to getting the lean healthy
body you deserve.
Let Vince Gironda show you the path to a happier healthier life
in this newly updated master manual.
Every year as Thanksgiving gets closer, you’ve probably seen the depressing reports: “Most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas.” I’m not sure if this worries you or not, but a lot of people are terrified about getting fatter in the next two months. They anticipate the workouts falling by the wayside and the holiday food calling out to them irresistibly, defeating even the strongest willpower. There’s good news and bad news about this.
Good news: According to the New England Journal of Medicine, the average amount gained is much more modest - just over a pound.
Bad news: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is the kind of weight gain that most people don’t lose when the holidays are over; it simply adds to the “weight creep” that “sneaks up” on you as you get older.
People often wonder how it’s possible to wake up one morning at age 40 or 45 and “suddenly” they’re 30 pounds fatter - or more - than they were in college. Mystery solved.
Of course, some people really do pack it on over the holidays, but whether its a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?
We all have our reservations about exercising and most people just do not have the determination and resilience to keep at it. Choosing to chisel your core has numerous benefits, and the results are simply amazing once you stick to it and work hard.
Your core muscles are not listed on the human anatomy, and they are classified or called your core muscles because they make up the core. They are not distinctively marked as core muscles, but they are a group of muscles that play a very vital and crucial role when it comes to playing sports, having stamina and so forth.
Core muscles are those muscles that are found in and around your trunk and pelvis area. They girdle that area. Your core muscles are vital when it comes to maintaining stability when reaching, stretching and when you bend. The benefits of building, strengthening and chiseling your core are countless and broad. Strengthening your core muscles is also great because it will definitely improve your posture, and it will protect you from lower back problems and pain.
If you do Pilate exercises effectively, consistently and properly, you will be able to lose inches in six weeks or sooner. If you do power Pilates and high energy walks, you will chisel your core in no time, and again you will lose inches less than six weeks. There are a lot of muscles groups involved when it comes to building core strength, and you can either focus on one at a time, or you can work and build all of them at once. Another great variation when it comes to chiseling, building and strengthening your core is through a very good and powerful walking program.
That is, you should have a daily walking power program. In your power walking program, you should vary the walking speeds and the walking tempo. On day one, you can start off at a moderate and steady pace but you as you progress during the week, you must increase and decrease the tempo, do not keep walking at the same tempo. These exercises might seem hard on paper and in theory, but if you do it, you will find out that it is not too hard to do.
You should also incorporate 6 to 8 very good and solid Pilate exercises into your routine.You can include star fish extensions, double leg exercises; seated side twists with triceps extensions, breast stroke and scissor Pilate exercises. All these exercises are very good, and they will add diversity into your workout.
I’m often asked to pick my favorite “to do’s” when it comes to slimming the waistline. So here they are:
1. Cut Calories
Cutting calories is the key to maintaining a trim midsection. The only way to see a solid set of abs is in the absence of body fat. To achieve this goal a person must reduce calories. However, what I find is people go whole hog and drop caloric intake too much and too fast. When reducing calories make sure it is not too drastic. This slows your metabolism and allows you to store more stubborn fat. When you reduce calories and increase energy output the body will be forced to burn fat all over, not just in one area. I’m not saying to starve, simply drop the junk food and reduce calories by 10 to 15percent. That may mean cutting out the donuts.
2. Eat at Least Five to Six Small Meals Per Day
Small meals eaten frequently help to keep your metabolism high, allowing you to burn fat, even while you sleep. This approach is in vogue with many fitness authorities. The main reason is stoking the furnace within your body. The more you practice eating small meals more often, the more you will find body fat leaving your body. For more information on this check out “Burn the Fat Feed the Muscle” mentioned at the end of this manual.
3. Reduce Carbohydrate Intake at Night
Since the majority of carbs consumed are complex (slow release), tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. This is a proven fact eat, carbs at night and you will gain body fat. Think about it, if you eat late are you ever hungry in the morning? No! Blood sugar levels are still above average. So what happens? You do not eat a good breakfast …and poof you eat like a hog at lunch so you’re not hungry again until late at night….and the cycle continues over and over.
4. Eat a Healthy Serving of Fiber with Meals
Fiber helps with the digestion of protein, carbs and fat. It is the key to burning the sugar from carbs making muscles leaner. Adding fiber to your diet is one of the best things you can do. Also, anything containing fiber is usually going to be low in calories (i.e. vegetables). Get as much of this stuff as you possibly can. Fiber is necessary for a balanced nutritional plan.Read more…
It’s not often that we see our government admit mistakes or change
its policies. Rarer still do we see the government make a change for
the better. Believe it or not, it actually happened. I’m talking
about the new Army physical training protocol.
An article was just published on MSNBC.com, titled, “Army Training:
Bayonets out, ‘ab blaster’ in. Imagine my pleasant surprise when I
read that the military is dumping its 5 mile slow jogs and replacing
it with more functional training methods, including - get this - CORE TRAINING!
If our military leaders had only consulted with me, the Army would
have made this change years ago. But alas, decades-old institutions
change happens slowly. Better late than never - this is a great move
by the military.
As my newsletter readers and “Firm and Flatten Your Abs” ebook
customers know, core training is the real thing - it is not any kind
of a fad. I use these techniques to whip my wrestlers, boxers
and other athletes into shape, and it works like gangbusters.
Functional and core training is not just about looking good - its
about bullet-proofing your your body from injury, skyrocketing
physical performance and even improving your health. The nice side
effect is the buffed body that comes with it.
We are a terribly sedentary society, so as new Army recruits show
up for basic training, they are often as out of shape and overweight
as the rest of us.
Many people think the old training method of jogging miles and
miles would be a no brainer for whipping these grunts into shape fast,
but instead, jogging has gone the way of bayonet drills –
its NOT functional for a solider. Soldiers sprint across streets,
walk with heavy backpacks, pull a comrade out of danger or fight
hand to hand combat. The new training regimen better reflects these demands.
At Fort Jackson, South Carolina, the largest army base in the
country part of the new physical training regime includes what
they call an ab Blaster class, which involves core training. They’ve
also added pugil stick fighting, with the objective to turn soft
recruits into hardened fighting machines.
Some of these recruits have never been in a fight in their lives. I
can attest to this as a 20-year high school wrestling coach. I have
asked my team how many have ever been in a donny brook
(old slang for a fight). Many times not one kid raises their hand.
I’m not condoning fighting among high school kids, but it shows me
the condition of kids in our society; more familiar with facebook
than fistfights.
The army has put forward a new agenda I endorse. Get these kids in
shape by strengthening their core and getting them physical. The army
has also noticed that we run naturally to get away from predators.
So instead of long slow distance, they are focusing now on speed
with zig zag sprinting drills. As it was with our ancestors in daily
life, in modern war, physical conditioning can mean life or death.
Over the recruit’s time in basic training, they are now learning
how to move with agility, carry loads the proper way and build solid
muscle through proper nutrition. All of this makes a better
soldier in the battlefield. The training now mimics what happens in
the real world of war.
The recruits are embracing the change. I believe this comes from
the eliminating the monotony of daily grind. By implementing a variety
of drills, the recruits stay fresh both physically and mentally.
Again I commend the Army for making this change and I think there is
a lesson to be learned here for everyone.
Developing your “core muscles” and using real world functional
training methods is the best way to get in physical condition.
It is now endorsed by the finest army mankind has ever seen. World
class athletes use these methods and more and more people like you
are using them and being blown
away with the results.
If you haven’t given serious core training and interval training
methods a shot, give them a try and you will be amazed with the results.
My Firm and Flatten Your Abs program is a superb way to introduce
yourself to core training because my program, unlike most others, starts
at lowest level - that ANYONE can do no matter what kind of shape you’re in -
and works slowly up the ladder to a workout that would challenge a
boxer, wrestler or trained solider.
Learn more at my website: http://www.FlattenYourAbs.net
Sincerely,
David Grisaffi
Author, Firm And Flatten Your Abs
http://www.flattenyourabs.net
Have you been to a fitness center or a gymnasium lately? If so then you might have noticed some big colorful balls kept around the corners of the main fitness area. You might have also seen people using these balls for assisting them in exercises. All this is a part of what is now being known as core training. Core training is a training that includes specific exercises for muscle strengthening.
These days core training is becoming quite popular at several gymnasiums, health centers, and fitness centers. Many fitness experts believe that core training is a very special program and the reason is that it helps people to get relief from different types of pain and aches caused by poor posture and even weak muscles. Most of the times, people get back aches and lower back pain and this is because we are so used to working 24×7 on computers. Sitting in one place for too long with crouching back can lead to severe back pain and even critical back problems. Hence, core training has been introduced to offer relief from back pain apart from the fact that it also helps in improving the overall balance of the body in older people. These days, even athletes are performing core strengthening exercises in order to increase the stability of the body for peak performance.
Most people who are seeking a focus on physical fitness will have to work on aerobic activity as well as strength training, which will primarily enhance the larger muscle groups in the body and the limbs. On the other hand, core muscles will bring in certain amount of stability to most of the aerobic exercises as well as strength-training exercises. This is one of the many reasons why core training is being regarded as a very special and focused type of training.
Understanding Core Training
There are different types of exercises that can be performed for the back, the abdomen, calves, shoulder, chest and other muscles of the body. Each of the exercise is different from the other and is defined by a specific term. Similarly, Core training refers to a training that consists of exercises for enhancing the core muscle groups in the human body. With the help of core training, you will be able to improve the strength as well as enhance the endurance of certain muscles in your body.
The core muscles in the human body actually assist in holding the body steady and keep it in good alignment. So it doesn’t matter whether you are sitting on a chair for the entire day or playing a long game of football, your body will remain steady. As a part of the core strengthening exercises, you will learn to hold your body still while the trainers will apply destabilizing forces. Some of the other destabilizing forces include movement of arms and legs.
The Core Muscle Groups
The core muscle groups are stretched across the body but most importantly include the abdominal muscles as well as the back muscles, which assist in stabilizing the spine. Some of the core training instructors include various muscle groups like the muscles of buttock, the hips, inner thigh as well as lower and upper back muscles.
There are 4 different types of abdominal muscles, which form the six-pack and these are Transversus abdominus, Rectus abdominus, External obliques, and Internal obliques. The innermost or deepest abdominal muscle is the transversus abdominis, which needs to be fit enough to prevent any injury to the back. This is a fairly large muscle group that is wrapped around your lower body. If and when this muscle contracts, it will compress your abdomen. In fact, you will be able to feel the compression when you cough or breathe out forcefully. In order to engage this muscle group, more often than not, your fitness instructor will ask you to pull your navel closer to your spine. When you do that, you will feel the muscle moving deeper inside. This is an important muscle group of the core training.
There are two sets of internal and external obliques muscles that will help your body to rotate. These muscles will also assist the transversus abdominis to stabilize your body. The core back muscles will be engaged only when you lift your shoulders or legs while lying on your stomach.
Core training can be easily added to any exercise program although
A flat stomach is a prized possession however it does come at a cost! A well-toned stomach is a stomach that gives you confidence and physical appeal. It makes you the subject of envy and at the same time the epitome of a fit and healthy body. However, a flat stomach needs your attention and care. Regular abdominal workouts and the right diet are the secrets to a wonderful abdomen. Both are hard to invest in however once you invest in them you get long term returns for a lifetime!
As mentioned above the right abdominal workouts and diet go hand in hand. Abdominal workouts need to be done on a regular and dedicated basis. Be it the gym or just simple home workouts these exercises central the core of the body and target strengthening your mid-section. Abdominal workouts include anything from the simple cardiovascular exercises like walking, running, sprinting or cycling to the sophisticated machine based gym training sessions.
There are many people who will advise to be on the low fat diet that is in reality a high carbohydrate diet. These low fat diets actually do not help at all.They are effective in burning fat and muscle tissue for a limited period and do not yield any long term results. The above low carbohydrate diet is the only diet that will burn the excess fat that is present in the abdomen and help in reducing the belly fat. The low fat diet will not help you as effectively and it also has the disadvantages of slowing down the metabolism in a person.
Apart from the above two important factors you also have to follow a healthy lifestyle. You must sleep well to ensure that your body functions properly. A good sleep helps you to relax tired muscles and enhances the functions of body organs. It is wise to sleep early and get up early. This helps the body to respond positively to the abdominal workouts that you are doing for getting a well-toned stomach. In order to reduce stress you can go in for regular body massages and facials to soothe tired muscles.
Most Americans do not have the time for exercise however this nonchalant attitude towards health will prove costly and dear in the long run. Fitness is something that escapes like time and you cannot hold on to fitness once lost. You need to regular exercise and ensure that you do not skip your sessions at all. Stomach fat leads to obesity and this in turn leads to life threatening diseases that engulf you for life.
Thus, from the above that it is evident that if you are on the lookout for a well-toned stomach you should couple all your abdominal workouts with the right nutrition to get the best results. A strict adherence to both will produce the results that you are looking for and give you the perfect set of abdomens. All you need to do is exercise regularly sleep well and eat right!
“Stomach exercise” is the most frequently asked about and searched on (via internet) yet misunderstood subject in the entire field of health, fitness and exercise. And it’s no wonder. Regardless of age, experience or gender, everyone wants a flat “stomach” because the abdominal region is the true showcase of your physique. Since the abs are usually the last place to “shape up” and “lean out,” then most people would say that if you’ve got abs, you’ve got it all.
Well, in my way of thinking, this is only partially true. There’s more to a complete physique than “abdominal exercises” and “six pack abs” and most people are completely wrong about “stomach exercises” and “”stomach muscles.” (you’ll find out why in just a moment)…
The Difference Between “6-Pack Abs” And Truly “Fit Abs”
Having a great looking set of abs is very much a matter of low body fat. But make no mistake, just being lean and seeing a “six-pack” doesn’t mean you are strong, fit or conditioned. Real fitness means more than visible muscle development, it means strength, endurance, and stability, and this type of true functional fitness does not come from merely eating the right foods or reducing your body fat.
Nutrition is so important that you could even say that “abs are made in the kitchen, not in the gym” and you would not be telling a lie. But this clever maxim is not telling the whole truth either. Great abs come from nutrition AND training, not one or the other. The training develops them. The nutrition uncovers them.
Don Juan Ponce de Leon arrived in America in 1493 looking for a fountain of youth and today in the “stomach exercise” marketplace, it seems that far too many people are looking for a “magic fountain” in order to flatten their waistlines.
Ponce never found the fountain of youth and you will never find a magical solution for flat abs. There are no short cuts. It takes a change in lifestyle to get a change in health, physique and performance. That includes nutrition AND training.
There’s No Such Thing As “Stomach Exercises”
THIS is your stomach!
Proper choice of exercise is a critical factor in your quest for a firm and flat waistline. But you will never get a great “stomach” from ANY “stomach exercise” because your stomach is a part of your digestive tract, not your skeletal muscular system! So let’s get the terminology straight, shall we?
The area of you body you really want to improve is called your “core region.”Many people refer to it as the “abdominal region.” However, training only with “ab exercise” is NOT the optimal approach.
The abdominals only include the front (anterior) side of your body and if the only type of training you do is abdominal training, you may be unwittingly setting yourself up for lower back problems. If you don’t think this is serious, then consider this statistic:
According to the American Chiropractic Association, more than 31 million Americans are suffering from low back pain at any given time.
So would you like to trade great abs for a bad back?
I didn’t think so. The good news is that you can kill two birds with one stone. You can develop great abdominal muscles, great core muscles and a strong, pain-free back by using exercises that focus not on the “stomach,” (which is not a muscle you train at all), not on the “abdominals,” (which is only part of the muscles you need to target), but on the entire core.
The core is the key to your success.
The core is the entire complex of muscles around your hip and waist region from your lower rib cage to the bottom of your pelvis. If you just focus on “abdominal exercises” alone (or “stomach” exercises, LOL), you will develop what I refer to as a “one dimensional body.” I focus on training the body as a whole, or “multi-dimensional training” to develop a complete person and to develop effective and powerful athletes.
What every program I write has in common is that I do not attempt to “isolate” the abdominals (or train the “stomach muscles!”) It’s all about the core and about integrating your body as a unit so you function better in daily life.
As you do core-focused exercise programs you not only train your muscular system but also the system that drives your muscular system – that is, the nervous system. This may very well be the most important secret for getting better results in your workout programs.
The more efficiently your nervous system works, the better your results will be. Core workouts that improve both muscular strength and conditioning while also improving neural drive will develop stronger neural control of the associated muscles.
This type of training for your core may very well be the most important secret for getting better results in your workout programs.
THIS is why my “brand” of core training gets results in women who have had C-sections, or other abdominal surgeries when nothing else worked
THIS is why the core exercises I recommend will flatten out a “pooching” belly, which is a result of deep muscular weakness and lack of neuromuscular control (It’s NOT just a body fat problem!)
THIS is why my clients have overcome agonizing lower back pain when all else failed
THIS is why my workout program have helped men and women recover from embarrassing incontinence
THIS is how I have helped hundreds of new moms regain their flat and firm midsections after having their babies
THIS is why my clients remain injury free, while so many other training programs are actually the CAUSE of injuries
And THIS is why my type of training – PROGRESSIVE CORE TRAINING – develops amazing athletes – top wresters, PGA golfers, and pro boxers with powerful punches and abs of steel.
The purpose of this article was not to give more workout routines (I’ve written an entire book about core training that’s FULL of workouts (Firm And Flatten Your Abs) and there’s plenty of Free sample workouts to be found on this site and lots more to come in upcoming issues of my newsletter. The purpose of this article was to “install” 3 incredibly important lessons into your brain:
You can’t train your “stomach” because your stomach is an internal organ of digestion not a skeletal muscle!
You can’t totally “isolate” your abdominals because your abdominals do not work in isolation, they work in conjunction with the rest of your body (and “isolation” as with only doing crunches, is not the optimal approach anyway).
You get more by training your core! You become a better athlete, you help prevent injuries, you get stronger and you get that coveted 6-pack abs look.
I hope the “morals” of these lessons have already sunk in and will become a part of your own fitness philosophy… and the next time you hear someone talk about “stomach exercises”, you’ll now be able to get a good chuckle out of that.
Developing a great set of six-pack abs is really quite simple once you understand my unique Firm and Flatten Your Abs system, which includes two important components:
1. A workout program consisting of carefully selected, biomechanically correct abdominal exercises, and
2. A nutrition program that optimizes fat loss and maintenance or growth of lean muscle tissue.
As simple as this sounds, I’ll be the first to admit that ab training can be an extremely confusing subject at first because there is so much conflicting information on the subject.
Opinions Are Just That! Opinions
Countless opinions, rumors, and theories about ab training are continually being circulated by an endless parade of “experts” including doctors, personal trainers, infomercial gurus, and even friends, teachers, and parents. Some information is valid, but most of it isn’t. It’s hard to sort through it all, let alone know what to believe. Abdominal mythology abounds, and some myths never seem to die.
That’s exactly why I wrote the e book Firm and Flatten Your Abs: To help you cut through the myths and lies and lead you straight to the truth that will help you develop the type of body that you’ll be proud to show off the next time you hit the beach.
Before we discuss the anatomy and physiology of the abdominal muscles or the actual training routines, the first thing to do is clear your mind of the myths, lies, and misconceptions that have been polluting your brain as a result of gym folklore, false
advertising, and bad advice from self-proclaimed experts.
More bad information is published and told about ab training than any other health and fitness subject, and I’ve boiled it down to 14 myths that are particularly damaging and pervasive. I will explain 3 of them in this article.
Let’s put them to rest permanently, shall we?
MYTH #1: If you train abs every day, you’re guaranteed a six-pack. One of the most common abdominal myths is that training your abdominals every day is the best way to get a small waistline and develop the six-pack look in your stomach. This misconception was probably funneled through the bodybuilding world, because so many bodybuilders train their abs daily prior to competitions. Despite the fact that bodybuilders appear on stage with incredibly ripped abs, their abs come from their diet, not just their daily ab
workouts.
Daily training is not only a waste of time, it’s an approach that won’t work for the average person who doesn’t use performance-enhancing substances or have a naturally high recovery capacity.
There are two reasons that daily abdominal training is unnecessary and does not guarantee you a six-pack.
First, the muscle tissue of your abs is virtually the same as the muscle tissue in the rest of your body. Abdominal muscles cannot become stronger and more developed without time to rest and recover after each workout, just like any other muscle group such as your biceps or chest. You wouldn’t do 100 barbell curls every day to “see your biceps” or 100 bench presses every day to “see your pecs,” so why do the same for your abs?
Second, even if you could achieve excellent muscular development in the abs with daily training, you won’t be able to see your abs if they’re covered with a layer of fat. Daily abdominal training does not burn the fat off your midsection! Fat is lost by creating a
calorie deficit through your diet. Build the muscle tissue with exercise; burn the fat with diet.
During the initial phase of the Firm and Flatten Your Abs program (Level 1), I recommend that you perform exercises daily for the first two to three weeks. However, these Level 1 exercises are very basic movements using only your body weight, and they are designed to prepare, strengthen, and neurologically program your body for the more advanced exercises to follow.
For the long term, you can get fantastic results training your abs every other day (about four days a week), and once they’re developed, you can maintain your abs with even less frequent training.
MYTH #2: You can eat pizza and hamburgers and still maintain a six-pack as long as you work out right after you eat them. The truth is that developing your abs is achieved through exercise, but seeing your abs is more a function your diet than any other factor. You could have a great set of abs completely covered with fat. The secret to uncovering the abdominal muscles is nutrition.
Theoretically, you could lose the fat covering your abs while eating whatever you wanted, as long as you still had a caloric deficit. However, eating calorie-dense junk food makes it much harder to maintain the caloric deficit you need to burn body fat. Furthermore, eating fast food and other nutritionally-void junk as regular daily staples in your diet will eventually exact a serious toll on your health.
You simply cannot expect exercise to cancel out poor eating habits. It takes proper exercise and nutrition to get optimal results. Go into your local fast food restaurant and look around. How many people do you see that have an envious abdominal region? Chances are, you won’t see any!
MYTH #3: Sit-ups develop the abdominal muscles best. It’s ironic, but the sit-up, which is the most popular exercise in the world for the abdominals, might be the absolute worst exercise and could even be dangerous for some people under some circumstances.
What most people don’t realize is that the sit-up is not a true abdominal exercise. During a sit-up, your main trunk flexor, the iliopsoas muscle, often does the majority of the work while the abs are not optimally recruited.
Because the iliopsoas muscle originates on the lower back, the sit-up literally pulls on the lower back with every repetition, especially if your feet are held down or anchored, or the repetitions are performed quickly in a jerky fashion. This is why too many sit-ups can lead to a strength imbalance between the iliopsoas and abdominals, as well as poor posture and lower back pain.
Some people who have very strong abs and lower backs may be able to perform conventional sit-ups more safely than others. There are also some safer and more effective ways to perform sit-ups. One is the Janda sit-up. This exercise uses the law of reciprocal inhibition, which means that if one muscle is working, its antagonist (the opposing muscle) must relax.
During a Janda sit-up, instead of holding your feet down, your partner reaches around and holds your calves. As you sit up, you contract your hamstrings and glutes by pulling your calves back against your partner’s hands. (You can also press your lower legs
back against small dumbbells or a heavy weighted barbell.) When the hamstrings and glutes contract, this shuts off the iliopsoas, making your abs do more of the work.
If I prescribe sit-ups, I simply have my clients do Janda sit-ups. However, Janda sit-ups can be difficult to perform on your own and because of the injury potential from sit-ups in general, and since there are so many other more effective exercises, I have left sit-ups out of this course completely.
It’s incredible, but true: You can develop amazing abs without ever
doing a single sit-up!
Coach David Grisaffi,
Tacoma Washington
P.S.If you enjoyed this workout, then you will love the workout programs in my Firm And Flatten Your Abs E-book. You can get more information on the home page at: www.FlattenYourAbs.net/index.html
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