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David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual
Written and Copyright 2002 by David Grisaffi E-mails welcome firstname.lastname@example.org
Copyright 2002 All rights reserved. Editor: Karlee Moore with Don Lemmon Models: Shelley Stewart and Whitney Grisaffi No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the author or publisher. A WORD OF CAUTION Core conditioning: Flatten Your Abs Conditioning Manual deals with in-depth information on health, fitness, and nutrition. Most of the information applies to everyone in general. Not everyone has the same body type. We each have different responses to exercise depending upon our choice of intensity and diet. Before making any changes in your life-style, you should consult with a physician to find out what is best solution for your individual body type.
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David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual
Flatten Your Abs Table of Contents Introduction Abdominal Exercises 4 Point Transverses Abdomens Vacuum Horse Stance Vertical Pelvic Tilt Heel Slides Lower Abdominal: Leg Lifts Alternate Prone Alternating Arm and Leg Lower Abdominal: Leg Cycle Alternate Transverse Abdominis Flat Tuck Horse Stance Horizontal Horse Stance Alphabet Cross Crunch Russian Twist: Bent Knees Floor Crunch Lower Abdominal: Leg Cycle Jointly Lower Abdominal: Feet to the Ceiling Reverse Crunch on Floor Russian Twist: Leg Straight Dumbbell Side Flexion Forward Ball Roll Prone Knee and Hip Flexion Swiss Ball Crunch Reverse Crunch on Bench Supine Hip Extension Swiss Ball Side Flexion Horizontal Woodchopper Supine Lateral Ball Roll Core Twister on Swiss Ball Bent Rows 17 Straight Arm Pull Downs Supine Hip Extension (one leg) Lunge-Static and Dynamic Prone Bridge Woodchopper Standing Reverse Woodchopper Standing Hanging Leg Raise Woodchopper Dynamic Reverse Woodchopper Dynamic Front Squat Weight Crunch on Swiss Ball Reverse Crunch on Swiss Ball Single Arm Cable Push Single Arm Cable Pull Reverse Hyperextensions Multi-Directional Lunge Training the Abdominal Region Core Strengthening and Fat Lose Lower abdominal strength test Upper abdominal strength test Core Functional Stabilization and Control Exercises Abdominal/Core Level I A b d o m i n a l / C o r e Level II Abdominal/Core Level III Abdominal/Core Level IV Abdominal/Core Level V Abdominal/Core Level VI Abdominal/Core Level VII More Questions Supplementation Popular Products Top 10 Abdominal Secrets Being Realistic The Truth about Abs 3 6 6 7 8 8 9 9 10 10 11 11 12 12 13 13 14 14 15 15 16 16 17 17 18 18 19 19 20 20 21 22 23 23 24 25 25 26 26 27 27 28 28 29 29 32 33 35 35 36 36 37 37 37 38 38 38 39 40 45 50 55 58
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David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual
“An Idle Butt is the Devils Fat Depository”
David Grisaffi, Personal Fitness What's the best way to build abdominal muscles? Answer: This is by far the most frequently asked question I get. Abdominal muscles are the most desired muscles that people (male or female) want developed and improved. Usually, the questions are followed by comments such as, "I do 100 sit-ups a day and I'm not seeing any results.” That is why we are here. This book will outline the information you need to improve your body in this region, which I often will refer to as the ‘core’ region. And this core musculature is made up of many different muscles and muscle groups. To target the entire core area we must address each of these groups and prescribe specific exercises. All that we do must correspond to improving not only aesthetics but also their natural function if you want results. ! Exercise is an extremely important, however not the only factor considered when defining the midsection. Everyone has abdominal muscles; however, most of the population never sees them due to the “spill over effect” of fat hanging around their midsection. The trick or solution to finally viewing the abdominal region underneath is simply a core-conditioning program like this coupled with a fat loss nutrition program like Don Lemmon’s KNOW HOW. If you want to see the core region and the six-pack, the fat has got to go. This is done through diet. The shape of what lies beneath depends upon your conditioning. By making a couple of adjustments to your current schedules, you can have those prized abs you’ve always wanted within a couple of weeks or months in extreme cases, and not years as you might have expected. I'll be the first to admit; abdominal information can be confusing. We hear too many different concepts, opinions, rumors, and theories from experts, doctors, personal trainers, friends, teachers, infomercials; know it alls and even our parents. I will give you the facts here. I will explain what information is good, and what myths and rumors about abs can be thrown out. Let’s begin with the most popular scenarios: 1. If You Train Abs Everyday, You're Guaranteed A Six-pack. This misconception was funneled through the bodybuilding world. Muscle tissue is muscle tissue. It needs to rest and recover just like your biceps or legs do. You would not do 100 barbell curls everyday to ‘see your biceps’ would you? Simple anatomy debunks this approach unless you are using some performance enhancing substances. Build the tissue through exercise, burn the fat through diet
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Crunches Build Abdominal Definition Best. There are many sources that contribute to this belief but just a few simple reasons why it is incorrect. I recommend taking them out of your routine. 8. men and women. These models. It Takes Years To Get Great Abs. fat loss is again. for others. stimulated only through diet. 5. You just have to train them with exercises in the proper order. Different body types develop at different rates. not the upper abdominals. The overuse of crunch type exercises leads to a reduction in thoracic extension and contributes to bad posture.fit-zone. until you know enough about the spine to benefit from them. Crunches are good but the last exercise we will do in our core-conditioning program. 4. sure. as you'll see in the exercise section. You Can Eat Pizza And Hamburgers And Still Maintain A Six-pack As Long As You Workout Right After You Eat Them. Doing sit-ups with additional weight leads to over strengthening the hip flexor muscles. back pain. Our coreconditioning program will contribute to toning the musculature in this area. Your Abs Will Show up Better. a little longer.how many of people will you see that have an envious abdominal region? Odds are. the Iliopsoas muscle. Again you have to understand that everyone has abdominal muscles. 7. This over facilitation often leads to lumbar lordosis. To reduce love handles you simply need to lose the fat. is the key to uncovering those abdominal muscles. If You Do Sit-ups With Weights. FREE Newsletter at www. Want sturdy hips and a sore back? Do sit-ups. This misconception leads to many people trying to be like someone else. Sit-ups Build Abdominal Definition The Best. For some this may take only a few weeks. Following a diet. better known as. 6. does most of the work. During a sit-up your main trunk flexor. But many of them aren’t as healthy as they appear under their make-up and many others are also using drugs like clenbuterol and steroids. You Should Do Twists With A Stick Or Side Bends To Reduce Love Handles. Go into your local fast food restaurant and look around . with correct form and reduce the fat surrounding them by dieting.com 4 . which contributes to muscle gaining and fat loss. Want to walk around butt back and stomach forward? Neither do I. are somewhat genetically gifted. People On Magazine Covers Are Born With Good Midsections.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual 2. 3. none. These exercises can be dangerous if not performed correctly. Sit-ups are perhaps the worst exercise for strengthening our core regions. This is another misconception. however.
and Cheese as Long as They're Fat-free Versions. most of us can get by greatly without measuring a single calorie.com 5 . FREE Newsletter at www. This hormone tries to regulate the blood sugar in the bloodstream. 12. To Have Defined Abs. Fat burning supplements do nothing to tone or strength your abdominal region. Every body needs to move and function as one cohesive unit. eat! 14. The country it seems is on a fat free kick. Fat burning supplements sure sound good but in my experience they cause more harm than good. e-mail Don Lemmon directly at the following address: donlemmon@donlemmon. When sugar is ingested into the body it secretes the hormone insulin. Constantly Eating Rabbit Food is Needed to Maintain a Defined Midsection. When you sit on a machine. If you are anal about your caloric intake. Following a proper nutritional program designed for your goals is the only way to develop a defined midsection. You Should Count Calories. In addition to the massive amounts of refined sugar in these products. Just remember insulin is a fat-producing hormone. I’ll talk more on this later. Get yourself a copy! “Know – How” The Truth about Nutrition and Exercise. Fat-Burn Supplements Will Tone My Abs. the machine stabilizes the body.com. Starvation mode will conserve energy by slowing down your metabolism.200 Calories Per Day. 10. they also contain hydrogenated fats.fit-zone. For the general rule is for Women to take in 1500 calories and men 2500 calories. Machines Work Best For Building Abdominal Muscles. Odds are you never learned to integrate other musculature with abdominal/core movements. 13.com If you ever have questions about the effectiveness of a particular diet or product. Candy. 11. EAT RIGHT. by unbalancing the body. Going below these marks sends your body into starvation mode. Have you ever looked at the labels of fat-free foods? There is the word sugar and more sugar. count them. Therefore. You Need to Keep Your Caloric Intake to No More Than 1. which leads to injuries. This is a huge misconception. he has a wonderful book titled “Know – How” The Truth about Nutrition and Exercise. hence destroying everything you are working to achieve.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual 9. Isolating musculature incorrectly leads people down the road to becoming dysfunctional misfits! Machine training should be left to periods of rehabilitation only. You Can Eat Foods Such As Cookies. However. not in isolated parts. See donlemmon.
Its main function is to protect the body organs. stop at that point. Each person may view the abdominal /core region in a different capacity. some of these exercises are the accumulation of knowledge from many different sources listed at the back of the book. When you are exercising at home. 4 Point Transverses Abdominis Vacuum Start Position Finish Position ! This exercise is great for isolating the transverse abdominis and reconnecting with the nervous system. To correctly accomplish the exercise get on all fours as though you FREE Newsletter at www. Each exercise consists of photographs suggesting the proper form of an exercise.fit-zone. Do not rely on the photographs alone. spine. awareness.com 6 . and a better looking athletic physique. This helps stabilize your cervical spine and head Punkt! while doing abdominal work. not the demonstrators performance of the exercise. and condition. attend to the form of the exercise being demonstrated. Many of the indicated exercises have non-standardized names. abdominals have the biggest variety of exercises to choose from for good reasons. The exercises selected should be dependent on your current physical ability. wichtig ! NOTE: During all abdominal crunch exercises place your tongue on the roof of your er mouth as if you were swallowing. and pelvis and allow people to function at a higher level in their everyday life. Each exercise listed in this section has a purpose and develops muscular function throughout the entire body. however having a functional core leads to better stabilization. When you look at the photos and try to emulate the exercises being depicted. plus a written description of how the exercise to be done. Out of all of the different muscle groups. Please read the entire description. I suggest you discuss beginning an abdominal exercise program with your physician or healthcare professional. or you may be less inclined to do the exercise as demonstrated.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Abdominal Exercises There are literally hundreds of exercises you can do for your core/abdominal region. reduction of injuries. That's because exercise names [regardless of the muscle group] were never written in stone. You may be able to achieve the more extreme position than the one demonstrated. You may have seen the same exercise under a different name listed elsewhere. If you cannot carry out an exercise with proper form. make sure that you can concentrate on what you're doing. however.
To assist you in this exercise use a kitchen timer and set it for two minutes. hamstrings or external rotators. Make sure to not allow the hamstring to flex the lower legs toward the ceiling and that the pelvis does not load (shift) into the hip that is in contact with the ground. The exercise is then performed by raising your left hand and right knee approximately one cm off the ground (about the height of the piece of paper). Hold this position for 10 seconds and repeat with the right hand and left knee. FREE Newsletter at www.fit-zone. Avoid any spinal movement during this exercise such as contracting the gluteus. which will integrate the spine stabilizer muscles of your spinal column with the other muscles of the inner unit (inner unit will be explained in the next chapter).David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual were in a crawling position. Your knees should be directly underneath your hips at a 90-degree Angle. To accomplish this exercise again get on all fours with your hands directly underneath your shoulders with your elbow slightly bent. Your primary objective is to inhale and allow the transverse abdominis to hang out towards the floor.com 7 . thoracic spine (upper back) and sacrum (butt bone) are in contact with the rod. on exhalation drawn the bellybutton towards the spine. Horse Stance Vertical Start Position Finish Position ! The first part of the horse stance series is Horse Stance Vertical. The lumbar spine should be arched just enough to slide the palm of your hand between your back and the dowel rode. Alternate back and forth until you have done the exercise for a total of two minutes. Have your hands directly underneath your shoulders and your knees directly underneath your hips. With good neutral posture position (using a dowel rod placed on your back aligning the spine can provide good feedback of proper neutral posture) make sure the back of your head.
this is the muscle of your “six-pack. With your feet about 6-8 inches away from your gluteus maximus (bottom) contract the lower abdominals and gently press your lower back towards the floor. Try not to contract your rectus abdominis while doing this integration exercise. Place a blood pressure cuff under your lumbar spine. the better integration of the inner unit and outer FREE Newsletter at www. In this position with your hips and knees flexed (about eight inches from the buttocks) with your spine in neutral position. Slowly exhale and draw your belly button in toward your spine. Place the cuff directly under your belly button and pump the blood pressure cuff up to 40-mm Hg. If the blood pressure cuff begins to increase or decrease stop the movement and slide the leg back to the beginning position. Contract your lower abdominals so the blood pressure cuff reads 70-mm Hg’s. The farther you can go out. After exhalation slowly slide the left leg out away from the start position. The distance is now you're ending point. To perform the exercise correctly lay supine (back down) on the floor with your shoes off.” This exercise can be very difficult at the beginning so have patients. lower abdominals and lower extremities (outer unit). The goal is to extend your leg farther out without the blood pressure cuff changing. Make a note of the distance.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Pelvic Tilt Start Position ! Lie on your back on a comfortable surface. Take a deep diaphragmatic breath and slowly exhale and draw your belly button in toward your spine. REMEMBER NO RETUS Heel Slides Start Position Extended Position Finish Position ! Heel slides are a great integration exercise for the inner unit.com 8 . You can also use a blood pressure cuff if you want good biofeedback. No increase in blood pressure cuff is necessary. Pump the blood pressure cuff up to 40-mm Hg and take a deep diaphragmatic breath.fit-zone.
David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual unit. Prone Alternating Arm and Leg ! Lie on your on your stomach on the floor or a comfortable exercise mat. Alternate legs for desired amount of repetitions. Slowly raise your knee up and down. Always pay close attention to your lower abdominals and do not let your rectus abdominis contract during this exercise. Place the cuff directly under your belly button and pump the blood pressure cuff up to 40-mm Hg. Then repeat to the opposite side. Contract your lower abdominals (like the pelvic tilt) so the blood pressure cuff reads 70-mm Hg. Repeat for the opposite leg and try to achieve 10 reps at a slow pace for each leg. Keep your head in neutral position (your cheekbones over your clavicle) and with good posture in good posture. Contract and lift your right arm and your left leg simultaneously. Begin this exercise by lifting your opposite arm and leg. Do not extend or flex your neck.com 9 . FREE Newsletter at www. Lift the opposite leg and follow the above instructions. With your feet about 6-8 inches away from your gluteus maximus (bottom) contract the lower abdominals and slowly lift one leg up until the knee is pointing towards the ceiling. Lower Abdominal: Leg Lifts Alternate ! Lay down on your back on the floor exercise mat. Take a deep diaphragmatic breath and slowly exhale and draw your belly button in toward your spine. Make sure to keep the lower abdominal tightened so your lower back does not arc. Gently lower legs back to the starting position. DO NOT RUSH THIS EXERCISE. Do this exercise daily until you can alternate sliding each leg in and out keeping the blood pressure cuff at 40 mm Hg. You can also use a blood pressure cuff if you want to have good biofeedback.fit-zone.
Hold your belly button in toward your spine for the desired amount of time listed in the exercise prescription section. Contract your lower abdominals (like the pelvic tilt) so the blood pressure cuff reads 70-mm Hg. Gently lower legs back to the starting position. Transverse Abdomens Flat Tuck ! Lie on your stomach in a comfortable position. Then gradually worked up to a full-extended leg on each side. Do not let any other muscles contract during this phase. Alternate legs for desired amount of repetitions. FREE Newsletter at www. This is the point by which your lower abdominal maintain stability. Return the leg to the previous position and gently lower your foot to the floor. Do not let your rectus abdominis do the work as a stabilizer.fit-zone. Lift the opposite leg and follow the above instructions. If you find this exercise difficult and you lose contraction of your lower abdominals as your leg is an extended note that distance. Place the cuff directly under your belly button and pump the blood pressure cuff up to 40-mm Hg. You can also use a blood pressure cuff if you want to have good biofeedback. That is your starting distance point. Gradually extended your leg away from the body as if you were peddling a bicycle. Only go to this point until you feel stronger and more stable.com 10 . Always maintaining lower abdominal contraction. Always pay close attention to your lower abdominals. With your feet about 6-8 inches away from your gluteus maximus (bottom) contract the lower abdominals and slowly lift one leg up until the knee is pointing towards the ceiling.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Lower Abdominal: Leg Cycle Alternate ! Lay down on your back on the floor exercise mat. Make sure to keep the lower abdominal tightened so your low back does not arc. Take a deep diaphragmatic breath and slowly exhale and draw your belly button in toward your spine. Gradually and gently draw your belly button in as deep toward your spine.
At the same time you lift your right leg off the ground so it is to parallel to the ground. Hold this position for 10 seconds and repeat with the right hand and left knee. Yes. Hold your arm in a steady position while spelling the letters of the alphabet with you back foot. To assist you in this exercise use a kitchen timer and set it for two minutes. Alternate back and forth until you have done the exercise for a total of two minutes.com 11 . Draw your belly button in to your spine this again activates the transverse abdominis. Raise your left arm up so it is parallel to the floor and at a 45-degree angle out from your shoulder. Try to work up so you can do the entire alphabet with each leg. At the same time you lift your right leg off the ground so it is to parallel to the ground. Horse Stance Alphabet ! Horse stance alphabet is the last child of the horse stance series. To assist you in this exercise use a kitchen timer and set it for two minutes. Your knees should be directly underneath your hips at a 90-degree angle. Your knees should be directly underneath your hips at a 90-degree angle. The horse stance horizontal increases the load on the spinal stabilizers (multifidus) of your spinal column. To accomplish this exercise again get on all fours with your hands directly underneath your shoulders with your elbow slightly bent. The horse stance alphabet integrates the spine stabilizers (multifidus) muscle of your spinal column with the transverse abdominis and other musculature.fit-zone. I said letters of the alphabet. To accomplish this exercise. again get on all fours with your hands directly underneath your shoulders with your elbow slightly bent. FREE Newsletter at www. Draw your belly button into your spine this again activates the transverse abdominis. Raise your left arm up so it is parallel to the floor and at a 45-degree angle out from your shoulder.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Horse Stance Horizontal ! Horse stance horizontal is the middle child of the horse stance series. Alternate back and forth until you have done the exercise for a total of two minutes.
Russian Twist: Bent Knees ! On a comfortable surface lie on your back.fit-zone. Just place the Swiss ball under you calves and perform the exercise in the same manner. Elevate your legs up so your knees are pointing towards the ceiling. Return to the starting position and repeat for the other side. NOTE: During all abdominal crunch exercises place your tongue on the roof of you mouth as if you were swallowing. The alternating crunch primarily targets the oblique muscles. although each section of the abs is worked. FREE Newsletter at www. Place your arms out palms down at 90 degrees to your body.com 12 . Gently (do not ever pull on your head to do any exercise) and gradually contract your oblique muscular system so your right elbow is pointing at your up a right knee. Repeat to the left and to the right.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Cross Crunch ! Cross crunch is an exercise for the oblique muscular system. This helps stabilize your cervical spine. Lie on your back on a comfortable surface with your knees perpendicular to the floor and your hands at the side of your head. You can also use a Swiss ball to aid in performing this exercise. Gently lower your legs to the floor keeping them at a 90-degree angle to your trunk. Do not pull your elbows together while executing this exercise.
Lower Abdominal : Leg Cycle Jointly ! The lower abdominal legs cycling exercise works to develop even more lower abdominal strength and coordination.com 13 . Do not let your chin dropped to your chest. When performed correctly the crunch is a good upper abdominal region strengthening exercise. Then return both legs to the starting position and gently lower than back to the floor. place your arms out to the side with your fingertips on your cheekbones. and gradually bring your legs up until your knees are pointing towards the ceiling. Place your tongue on the roof of your mouth preventing shear forces through your cervical spine. Move slowly contracting your rectus abdominis moving up one vertebra at a time. It also contributes to a shortened rectus abdominis. maintain proper neutral posture in the cervical spine. If you're a beginner of trunk flexion or crunch exercise. If the crunch is overused it can lead to a more ridged thoracic spine. in addition to your internal and external obliques. if the crunch sit-up is not performed with additional abdominal exercises like the ones mentioned earlier it could have a detrimental effect on your body over time. Contract your lower abdominals.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Floor Crunch ! Trunk flexion or "crunch" sit-up is the most popular exercise for conditioning the abdominal region. Gently cycle out your legs together until they are parallel to the floor. which in turn pulls the rib cage towards the pelvis resulting in poor postural alignment. This scenario leads to the inability to extend backward causing injury and poor posture. Lie on your back on a comfortable surface.fit-zone. Keep tension in the abdominals at all times. A good way to maintain neutral posture in the cervical spine is to pretend your chin is traveling towards the ceiling. To increase the difficulty. However. To perform the exercise correctly. Note: this exercise can be FREE Newsletter at www. Place arms across your chest. Once you have reached full contraction slowly return to the start position. Keep the lower back pressed firmly against the floor throughout the exercise. perform it lying on the floor.
Take a deep diaphragmatic breath and slowly exhale and draw your belly button in toward your spine. Over time you will be able to go farther out so do not fret. Maintain good lumbar spine position. Place the cuff directly under your belly button and pump it up to 40-mm Hg. You can use a blood pressure cuff if you want to have good biofeedback. This stopping point serves as a benchmark for your exercise routine.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual extremely difficult so take precautions. Lower Abdominal: Feet to the Ceiling ! Lie on your back on a comfortable surface. stop at that point. Contract your lower abdominals (like the pelvic tilt) so the blood pressure cuff reads 70-mm Hgs. Your goal is to systematically extend your legs farther and farther out until you can perform this exercise in its entirety. or you lose more than 5 degrees of pressure on the cuff. Other options to increase the demand of this exercise are to bend your legs at the knees and only drop one leg down and keep the other up and try to perform the exercise in the same manner.com 14 . Reverse Crunch on Floor The reverse trunk flexion is a multi-joint movement designed to target the abdominal region. FREE Newsletter at www. Bring your legs up so your knees are pointing towards the ceiling. The exercise starts out with contraction of the lower abdominals and progresses to the upper rectus abdominis. Extend your legs so your feet are pointing towards the ceiling. If you feel your back begin to arc as your legs go away from your body. Gently contract your lower abdominals and internal and external obliques so you can raise your sacrum (tailbone) off the surface.fit-zone. The oblique musculature assists in stabilization of the pelvis during the movement.
Dumbbell Side Flexion ! To perform Dumbbell side flexion choose the weight that allow you to do the exercise with strict form but not too strenuous. If you find it too hard just go back to the bent knee version until you have acquired the necessary strength and stability. Make sure you only go down far enough to touch your sacrum keeping your thighs perpendicular to the floor. Exercise notes: Keep your shoulder blades on the bench though out the exercise. flex them to 90 degrees or perpendicular to the bench. Avoid any arching of your back at the lumbar region. Repeat the exercise for the desired repetitions. There are a few variations of this exercise. scapula. Keep the tempo or movements slow and keep the upper body in proper neutral alignment.fit-zone.com 15 . Grasp the dumbbell in your right hand and draw in your belly button and lean to your right side. Slowly contract with the your left side FREE Newsletter at www. Slowly proceed to contract the lower abdominal region by pulling the pelvis up towards the rib cage. Place your arms out palms down at 90 degrees to your body. You can also use a Swiss ball to aid in performing this exercise. Russian Twist: Leg Straight ! Lie on your back on a comfortable surface. Repeat to the left and to the right. Hold firmly to the top edge of the bench. Slowly lower the trunk and pelvis to the starting position. With your legs together. and sacrum pressed firmly against the bench. Bring your legs up so your knees are pointing towards the ceiling. Continue to pull the pelvis towards the rib cage until the abdominals are fully contracted and the hips are rolled up slightly off of the padded bench. Extend your legs so your feet are pointing towards the ceiling. a platform or stationary object will also work.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual ! Lie on a flat bench with your back flat. Gently let your legs lower to the floor keeping your legs 90 degrees to your trunk. to anchor the upper body down.
Forward Ball Roll (Swiss ball needed) ! Position your forearms just below the apex (top) of the ball. Gently draw your belly button into your spine to activate your transverses abdominis. Make a special note of when your rectus abdominis starts to contract. Gradually walk yourself out until you have reached a push up position with your feet on the top of the ball. This is your stabilization threshold. Prone Knee and Hip Flexion (Swiss ball needed) Start Position Middle position Finish Position ! Lie belly down the top of a Swiss ball. Make the note of this distance and use it as the benchmark for improvement. flexing or extending your spine. You will gradually be able to go all the way out and be in a fully extended position as you develop more stability. do not go out any farther. If you are having trouble shorten the lever arm or start with your knees on the ball instead of you feet.fit-zone. Gently draw your belly button into your spine to activate your transverses abdominis. Place dumbbell in the opposite hand and follow the above description for the opposite side. FREE Newsletter at www. which aids in stabilizing your pelvis and lumbar spine. Slowly draw your knees up into your chest and return. You can also use a cable system for this exercise.com 16 . strength and coordination.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual without rotating. Slowly roll out on the ball until you are fully extended. Do not rush this exercise.
David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual
Swiss Ball Crunch (Swiss ball needed)
! Gently sit on the Swiss ball in a comfortable position. Place your arms across your chest with the back of your head resting on the ball. Make sure that your tongue is on the roof of your mouth to stabilize your cervical spine. Gradually curl up so your rectus abdominis is fully contracted. To increase intensity place your fingertips of the side your head with your arms out to the side (a shown above)
Reverse Crunch on Bench
! Lie on a flat bench with your back flat, scapula, and sacrum pressed firmly against the bench. With your legs together, flex them to 90 degrees or perpendicular to the bench. Hold firmly to the top edge of the bench, a platform or stationary object will also work, to anchor the upper body down. Slowly proceed to contract the lower abdominal region by pulling the pelvis up towards the rib cage. Continue to pull the pelvis towards the rib cage until the abdominals are fully contracted and the hips are rolled up slightly off of the padded bench. Slowly lower the trunk and pelvis to the starting position. You can increase the intensity by increasing the angle of the bench.
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David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual
Supine Hip Extension (Swiss ball needed)
! Sit on the Swiss ball and gradually roll out so your trunk is parallel to the floor and your head and upper back are comfortably resting on the ball. Gently drop your pelvis towards the floor in a controlled manner keeping your shinbone perpendicular to the ground at all times. Gradually return to start position squeezing your butt muscles at the top end of the movement.
Swiss Ball Side Flexion
! This is a great exercise for isolating the oblique muscles. It does demand dynamic stability because the ball is unstable so be careful. Sit on the ball in an upright position. Slowly twist your torso so you are positioned sideways across Swiss ball. Make sure your feet are well apart to give you a solid base. Maintain good posture and slowly curl up sideways until your oblique is fully contracted. Please be cautious with this exercise and do not allow your body in either flex forward or rotate.
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David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual
! Woodchopper is one of the best of the exercise for integrating the oblique musculature into functional movement. There are many variations, as you'll see later in this chapter. To begin we start with the standard horizontal woodchopper. This will aid you in the familiarization with the movement pattern. To perform horizontal woodchoppers sit on a workout bench perpendicular to the weight stack and cable system. Grasp the cable handle with your right hand and place your left hand over your right. Draw your belly button into your spine gently and pull the cable handle across the front of your chest to the opposite side. Return to the starting position. Keep your body in good postural alignment; do not flex forward or sideways. Adjust the weight so you can accomplish this exercise with proper form. Repeat for the other side. Progression of this exercise can be performed while sitting on a Swiss ball, kneeling on the ground, standing, and then to dynamic movement. We will get more into the other options for the woodchopper later in this chapter.
Supine Lateral Ball Roll
! Supine lateral Ball roll is an excellent integrative exercise that will challenge anyone. To perform the supine lateral ball roll assumes a sitting position on the ball and gently roll out so your trunk is parallel to the floor. Your feet should be shoulder width apart. The ball should support your head and shoulders. Place a dowel rod across your chest and grip it with your palms up. Gradually slide your right shoulder blade off the ball keeping the dowel rod parallel to the floor and your hips in a neutral position (do not let them drop) slowly return to the middle position. Gently slide your left shoulder blade off the ball and hold for the allotted tempo. Repeat to each side for the desired number of repetitions.
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Slow tempo aids with overall muscular integration and neurological conditioning.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Core Twister on Swiss Ball ! Core twister is both a fun and challenging exercise. Keeping your head and body in a neutral spinal position. slowly start to twist your lower body to the left and then to the right. Grip the barbells with a closed downward grip. Your torso must maintain a 45-degree angle at all times. Bent Rows ! The bent row contributes to good strength and postural stabilization. Draw your belly button into your spine to activate your transverse abdominis. and core. This starting position resembles a second baseman stance in baseball. This exercise also strengthens the shoulder girdle and effectively improves postural muscles such as hamstrings. which engages Iliotibial band. To perform the core twister walk yourself out until you are in a push up position with your feet position on the top of the ball. With the barbell at knee level gradually raise the barbells to the bottom of your sternum Your forearms should be perpendicular to the ground not allowing them to travel posteriorly as you raise the weight. Work up to three sets. Latissimus dorsi spinal erectors.fit-zone. glutes and all deep hip muscles. To perform this exercise properly. Slowly return the weight to the starting position. Take a deep diaphragmatic breath drawing in the belly button. lower back. Stand with feet wider than shoulder width and knees flexed at 30 degrees.com 20 . maintain neutral spinal curves. FREE Newsletter at www. Do not let your pelvis drop towards the floor. Make sure that your body stays in a parallel position to the floor.
Raise one leg up so it is parallel to the ground. Draw your belly button into your spine and slowly pull the bar down while maintaining straight arms. Place your hands on the bar palms down. Draw your belly button into your spine to activate transverse abdominis.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Straight Arm Pull Downs ! To perform straight arm pull downs position your body in front of the high cable and weight stack machine. Do not use momentum to accomplish this exercise.com 21 . Supine Hip Extension (one leg) ! Sit on the Swiss ball and gradually roll out so your trunk is parallel to the floor and your head and upper back are comfortably resting on the ball. Gently drop your pelvis towards the floor in a controlled manner keeping your FREE Newsletter at www.fit-zone.
com 22 . Alternate legs until you have built up enough strength and stabilization to perform eight to 10 repetitions for each leg. Return slowly to the pre-descend position. kick it up a notch and do the desired repetitions for one leg at a time. Short stepping the lunge is when the shinbone moves forward and the knee moves past the ankle joint. Short stepping indicates a quad dominant neurological system.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual shinbone perpendicular to the ground at all times. I warn you in advance that this exercise will be very challenging so take your time. Slowly step forward with either leg until your shinbone is perpendicular to the floor.fit-zone. Draw your belly button in and upward activating the inner unit. Gradually return to start position squeezing your buttocks at the top end of the movement. Lunge-Static and Dynamic ! The static and dynamic lunges are excellent interactive exercises for the core musculature and lower extremities. Make sure your posture is upright with neutral spinal curves (no bending. allow your back leg to descend to the floor until your knee gently touches the floor making a special note to keep the shinbone on your lead leg perpendicular to the floor. Repeat for the opposite leg. FREE Newsletter at www. shifting or leaning). Once you have reached the lunge position with your upper body erect. Slowly work up to three sets per leg. After you feel comfortable doing the dynamic lunge alternating. For women this can spell disaster! Women have a much higher degree of quad dominance indicating muscular imbalance in the lower extremities. I chose these exercises because they are neurologically challenging to the entire body. This imbalance could be one reason why women have more orthopedic knee problems. this aids in activation of the thoracic erectors and helps stabilize the core. To perform the static lunge (base level) place a dowel rod across your shoulder gripping it at shoulder width. Keep your elbows under your wrists. Special note about the lunge exercise DO NOT SHORT STEP. ! The dynamic lunge is similar to the static lunge except for you return to the standing position after each repetition. Repeat lunge for eight to 10 repetitions with the same leg then repeat for the opposite leg.
Alternate between left and right arms for the amount of reps prescribed.com 23 . roll out on the Swiss ball until your shins are griping the ball and in a push up position. This is very challenging so take your time. This more advance Woodchopper series is one of the best of the exercises for FREE Newsletter at www. Make sure your body alignment is parallel to the floor. The first level is trying to lift one hand up off the ground while maintaining good form. Draw your belly button into your spine.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Prone Bridge ! To perform the prone bridge. After this is mastered try to move your arm toward your hip in an arch fashion. Woodchopper Standing ! Standing woodchopper is a more advanced version of the horizontal woodchopper.fit-zone. Always maintain good form thought out the exercise.
David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual integrating the oblique musculature into functional movement. Adjust the weight so you can accomplish this exercise with proper form. Reverse Woodchopper Standing ! Standing reverse woodchopper is a more advanced version of the horizontal woodchopper. stand perpendicular to the weight stack and cable system in an athletic stance. To perform the woodchopper exercise. Draw your belly button into your spine gently rotate your torso and pull the cable handle down and across the front of your chest to a fully extended arm position on the opposite side near your right hip. FREE Newsletter at www. Use the bottom pulley or if you are using an adjustable cable system adjust the pulley to the bottom position. Repeat for the other side. Do not let your pelvis shift to the left or right. Draw your belly button into your spine gently rotate your torso and pull the cable handle up and across the front of your chest to a fully extended arm position on the opposite side. Return to the starting position. Repeat for the other side. Grasp the able handle with your right hand and place your left hand over your right. Keep your body in good postural alignment and try not to flex forward or sideways. There are many levels of progression with this exercise so feel free to progress as you can without jeopardizing good form. There many levels of progression with this exercise so feel free to progress as you can without jeopardizing good form. Use the top bottom pulley position or if you are using an adjustable cable system adjust the pulley to the top position. Keep your body in good postural alignment and do not flex forward or sideways. This more advance woodchopper series is one of the best exercises for integrating the oblique musculature into functional movement.fit-zone. Adjust the weight so you can accomplish this exercise with proper form. Grasp the cable handle with your right hand and place your left hand over your right.com 24 . To perform the woodchopper exercise stand perpendicular to the weight stack and cable system in an athletic stance. Then return to the starting position.
Your weight should now be over your right side. Slowly lower back to the starting position. Make sure that you have progressed through this series of exercises without any lower back pain and fully functional lower abdominal strength. Gradually elevate your knees towards your chest by rotating your pelvis forward until your abdominal region is fully contracted. stand perpendicular to the weight stack and cable system in an athletic stance. Begin this exercise by hanging from a secure bar with your palms facing forward and shoulder width apart.fit-zone. Grasp the cable handle with your right hand and place your left hand over your right. The only difference between standing woodchopper and dynamic woodchopper is shifting your center of gravity. Adjust the weight so you can accomplish this exercise with proper form. This more advance woodchopper series is one of the best exercises for integrating more explosive power. You can do this exercise at a faster tempo and more explosive if you wish. Rotate your torso and slowly shift your weight as you pull the cable handle down and across the front of your chest to a fully extended arm position on the opposite side near your right hip. Keep your body in good postural alignment and try not to flex forward or sideways. Use the top bottom pulley position or if you are using an adjustable cable system adjust the pulley to the top position. Repeat for the other side FREE Newsletter at www. Return to the starting position shifting back to the starting position. Make sure your weight is shifted to your left or over your left hip. Contract lower abdominals and hip flexors and position your thighs parallel to the ground. Never let your hips come out of this flexed position. Woodchopper Dynamic ! Woodchopper dynamic is a more advanced version of the standing woodchopper. Draw your belly button into your spine. Please keep in mind if you feel lower back pain stop the exercise. unless you have been instructed to work on hip flexor integration due to a flat back posture.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Hanging Leg Raise ! This is an excellent exercise for the lower abdominals and hip flexor muscles.com 25 . To perform the woodchopper exercise. This exercise is demanding.
You can turn your toes out up to 30 degrees depending on your comfort. This is an indication of a range of motion restriction in your calves. To perform the front squat stand tall with you feet slightly wider then shoulder width. To perform the woodchopper exercise. Repeat for the other side. replace the dowel rod with a barbell or dumbbells. Put the dowel rod high on your shoulders as seen in the picture and place your hands with palms facing up at shoulder width .David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Reverse Woodchopper Dynamic ! Reverse woodchopper dynamic is a more advanced version of the reverse woodchopper. If you cannot descend all the way down without going on the balls the your feet. Your weight should now be over your right side. Draw your belly button into your spine. I recommend about 15 degrees. It also places less of a load on the spinal column thus reducing the chance of injury. Use the bottom pulley or if you are using an adjustable cable system adjust the pulley to the bottom position.com 26 . Grasp the cable handle with your right hand and place your left hand over your right. only go as far as you can before your heels begin to rise. Rotate your torso and slowly shift your weight as you pull the cable handle up and across the front of your chest to a fully extended arm position on the opposite side. Adjust the weight so you can accomplish this exercise with proper form. Keep your body in good postural alignment and do not flex forward or sideways. Make sure your weight is shifted to your left or over your left hip. Return to the starting position. Be cautious with this exercise if you have thoracic mobility problems. Slowly descend to the bottom position with your gluteus maximus (bottom) gently touching the back of your calves. Front Squat ! The front squat is an excellent exercise for developing lower body strength while increasing the integration between the core and the lower extremities.fit-zone. FREE Newsletter at www. To increase the intensity of the front squat. You can perform this exercise with only your body weight until you reach a point where you can do three sets of 25 reps and have no muscle soreness. stand perpendicular to the weight stack and cable system in an athletic stance. Gently draw your belly button in and initiate the movement from the hips not the knees.
Make sure that your tongue is on the roof of your mouth to stabilize your cervical spine. Gradually lower yourself to the lying position then curl up so your rectus abdominis is fully contracted. to anchor the upper body down. Place a dumbbell on your chest and stabilize it by gripping it on the outside. Continue to pull the pelvis towards the rib cage until the abdominals are fully contracted and the hips are rolled up slightly off the Swiss ball.fit-zone. a platform or stationary object may also be used. This exercise can become difficult so a workout partner is a good idea. With your legs together. flex them to 90 degrees or perpendicular to the bench. Slowly lower the trunk and pelvis to the starting position. scapula.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Weight Crunch on Swiss Ball ! Gently sit on the Swiss ball in a comfortable position. place some weighted dumbbells over your feet. Hold firmly to the top edge of the bench. Slowly proceed to contract the lower abdominal region by pulling the pelvis up towards the rib cage.com 27 . Reverse Crunch on Swiss Ball ! Lie on a Swiss ball with your back. and sacrum pressed against the ball. FREE Newsletter at www. To stabilize your lower body. This is a challenging exercise so please be careful of you surroundings and make sure you check you Swiss ball for damage.
Single Arm Cable Pull ! To perform this exercise. FREE Newsletter at www. Grip a standard single hand handle with your elbow back parallel to the floor. Pull the cable backward and rotate your torso. Stand in a split stance with your back to the cable pulley machine.fit-zone.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Single Arm Cable Push ! To perform this exercise. Grip a standard single hand handle with your arm fully extended and your opposite elbow back parallel to the floor. Stand in a split stance facing the cable pulley machine. adjust a cable pulley column to shoulder height. Push the cable forward and across your body in the same motion as you would producing a punch. adjust a cable pulley column to shoulder height.com 28 .
There are five different movements involved FREE Newsletter at www.fit-zone.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Reverse Hyperextensions ! To perform the reverse hyperextension place a Swiss ball under your mid section for support. To perform the exercise put a dowel rod on your back with your arms comfortably under the rod. DO NOT LET IT ROUND OUT. Multi-Directional Lunge ! The multi-directional lunge is a great exercise for strengthening the hip joint and aiding in the stabilization of the core. Once in the proper position gradually contract your back muscles and rise up until your body is straight in alignment. After you can successfully do three sets with no muscle soreness you can move up the ladder by placing your arms across your chest then progress to the picture above with you fingers touching your check bones. The simple progression of this exercise is to start with your arms at your sides.com 29 . I advise you to anchor you feet against a door or another solid object. Keep good lumbar curve while doing this exercise.
Slowly return to the start position. Remember to keep your head. Slowly drop down as far as you can and return to the start position. To begin with the first movement slowly step forward with your left leg making sure your shinbone is perpendicular to the ground and keeping your hips square. strength and refine performance.com Swiss Ball – the Dura Ball Pro Increase balance. and hips square to the front. Paul has been collaborating with an Australian manufacturer to develop the world’s best Swiss Ball.! in the multidirectional lunge. Although not needed for every exercise and pre-caution must be used while performing all exercises on a swiss ball. If you are having trouble here are a few helpful hints: alternate legs. The Dura Ball ProTM balls are university tested to the following limits: 45cm ball 55cm ball 65cm ball 75cm ball 2500lbs static load 2500lbs static load 2500lbs static load 2000lbs static load burst proof up to 1000lbs burst proof up to 1000lbs burst proof up to 1000lbs burst proof up to 800lbs . Gradually dip into the lunge position. For info just david@fit-zone. I recommend using the new. if you are having pain only go as far as you can. slow the tempo. chest. do fewer reps. stronger and safer Dura Ball ProTM for all resistance training programs. As you return to the start position gradually release the air in your lungs. The final movement is a backward lunge performed by stepping backwards. To perform this movement step laterally to your right. It is the same as the forward lunge except you are stepping backward. From the start position look behind to get an idea where you are going to take a step. Moving on to movement two from the start position forward lunge to your right at a 45-degree angle while keeping your head and hips square to the front. You will find some of these positions difficult but stay with them and you will soon be doing all without too much trouble. Always begin the movements by taking a deep breath and drawing in your belly button. The third movement is a lateral lunge. The forth movement involved in this exercise is the 45 degree backward lunge. You can even use them at your desk as a chair! The Paul Chek anti-burst Swiss balls have been improved. Perform the movement by stepping back at a 45-degree angle dipping the knee and then returning to the start position remembering to let the air out slowly. NOTE: I would recommend you looking into purchasing a quality Swiss ball.
4 lbs. 3½ lbs. and inflate until your thighs are parallel to the floor. $40.00 If your height is 5’9" to 6’2" you will need a 65cm ball 0102U Wt. If your height is less than 5'2” you will need a 45cm ball 0100U Wt.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual To get yourself a Swiss ball: follow this link and order one based on your height. $35. Get Your Swiss Ball Here! Sizing a Swiss Ball for exercise: The ball should be firm and the exerciser’s thighs should be parallel to the floor when sitting on the ball. 3½ lbs. The ball will be soft and more comfortable to sit on. $30.fit-zone.com 31 .00 Sizing a Swiss Ball for use as a chair: Use one size larger than you would need for exercise.00 If your height is 5'2” to 5’8" you will need a 55cm ball 0101U Wt.00 If your height is 6’3" to 6’9" you will need a 75cm ball 0103U Wt. FREE Newsletter at www. 3 lbs. $45.
Lower back pain is the number one patient complaint in America.” However. The other muscles involved include FREE Newsletter at www. muscles and ligamentous strains. Some of the muscles are seen above: transverse abdominis. The main muscles are located on the front. There are many muscles that make up the core region.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Training the Abdominal Region Abdominal training over the years has been primarily focused solely on the rectus abdominis for the “six pack. ruptured disks. A core-conditioning program will decrease the likelihood of back and neck pain. squatting. and back of our body.com 32 . Without a thorough understanding of what contributes to core stabilization and strength we fall prey to many of modern societies ailments. side. building shelter. climbing mountains or running after food. To fully understand how we can achieve the ultimate abdominal and core region we must first look at the functional anatomy and core stabilization mechanisms.fit-zone. while looking and feeling better. A solid abdominal training and good look involves more than one muscle group. external oblique. They needed to function on a basic level that involved moving rocks. and rectus abdominis. walking. etc. Your body was made to withstand many environmental conditions and the ability to stabilize your core muscles was vital. Our ancestors could not afford to have back pain. the core region of your body is more complex than just the rectus abdominis. incontinence. If they had a bad back their likelihood of survival would have been deeply diminished. internal oblique. Our core muscles contribute to functional movement patterns and allow us to perform simple to complex tasks such as bending.
perform 10 minutes of low impact cardio for about three weeks. They are the Intra-Abdominal Pressure Mechanism and the thoraco-lumbar Fascia Gain Mechanism.25 minutes of cardio comfortably (breathing easy). Cardio should be done at the beginning to warm up your body then after the abdominal workout another 10 minute session should be performed to burn additional calories and keep the fat burning cycle fired up.fit-zone. Again as you draw your belly button in you create tension or tightening of the fascia (this is the area on your body’s lower back that no muscle appears you can really see is on a lean person). This will force your body to get its fuel from fat since its main source of fuel (carbohydrates) will be minimal. multifidus. For example. Add five additional minutes to your cardio sessions every two weeks after that until you're at least able to perform 20 minutes of aerobic (i. which aids in stability for your spine. Gradually work your way up until you're performing up to 20 . Additionally as you use the Intra-abdominal pressure mechanism to aid in stability of the spine you also draw upon the thoraco-lumbar fascia gain mechanism. For additional information about these mechanisms you can contact me at david@fit-zone. your goal should be to perform your workouts on an empty stomach. Try to avoid hill levels on bikes and treadmills. and the Latissimus dorsi. focus on gradually increasing walking speed or bike FREE Newsletter at www. As you can see what allows us to bend forward. using the heart) activity.e. But let it digest first. treadmill. At most. diaphragm. The thought behind the Intra-abdominal pressure mechanism is as you draw your belly button into your spine you push your body organs up into the diagrammatic area and down into the pelvic area. This is an important part of safety and maximizes the fat-burning process. If you normally do not work out. You must approach the training of these muscles as a unit. have a good protein meal feeding prior to training.com Core Strengthening and Fat Lose As far as working out.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual the quadratus lumborum. You do not want to be carried away with over developing one particular muscular group. Special attention should be paid to your spinal column in the warm up. You should begin all abdominal workouts with cardiovascular activity such as a stationary bike. Warming up the spinal column will reduce soreness and injuries. erector spinae. Running is also "not" required or recommended on a treadmill or outdoors for the same reason. So the abdominal/core program and exercises are designed to appropriately address each of these areas. or elliptical machine. sideways. you should start with about 10 minutes of cardio twice a week only. and backwards quite complex. This creates a force and pressure. Instead. The warm up is important. It's a waste of time and won't really do any additional fat burning. This also aids in stability of your spine. The core muscles are also aided by a few mechanical mechanisms that enhance functional movement and stability of the spine.com 33 .
The abdominal muscles especially the rectus abdominis has specific neurological interventions. Sticking with the program is the most important part to developing a core region that many body builders and models possess. I have put together a control and stabilization plan plus many different levels of core workouts. Here are two modified tests that you can complete with the aid of a mirror. Muscle responds to resistance or stress. This prevents stabilizer fatigue and possible injury. It should be extremely low impact and easy to perform. This complexity leads to a slightly different approach. Just make sure you can do the exercises in proper form and never go to failure (muscular fatigue) like in bodybuilding. FREE Newsletter at www.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual resistance over the duration of the exercise. The abdominal region has eight nerve interventions into the surrounding muscles while the bicep only has one. This way you do not exhaust each group at each workout. however. These routines use the traditional one-after-the-other exercise technique with little rest between exercises. Depending again upon your current physical condition you must make the decision on how much is appropriate for your physical body. Before you go into abdominal/core conditioning you need to assess your current upper and lower abdominal strength. Cardio should not be strenuous.com 34 . and upper abs on day three. A basic example: Workout 1: Lower Body Lunge Squats Leg Curls Leg extensions Lower abdominals Workout 2: Pushing Bench Press Dumbbell Flies Military Press Triceps Extension Obliques Workout 3: Pulling Chin Ups Bent Rows Back Extensions Bicep Curls Upper abdominals This routine can be changed to what you desire. You can also put together your own routine using the exercises in this book. Another way to develop your workout routine is by doing lower abs on day one. Going to muscular failure mentioned time and time again in the bodybuilding arena subjects you to overuse injuries and only adds a slight degree of improvement so be cautious when working the abdominal/core region. If you are working out other muscles groups in the same session always do core conditioning last. the basic idea is present. Each workout effectively targets every major abdominal/core muscle group.fit-zone. followed by obliques on training day two.
Each variable has its place and need. To understand each variable here is a short description of each: Exercise: The exercise to be performed in the core routine. and sets. Males should work to 100% and women to 80% just take a look at the picture above. Rest: This is the period of time you rest between exercises or if given more then one set between sets of the same exercise. Each section has listed the following headlines: exercise. (BW) indicates bodyweight. This is the point at which your lower abdominal can no longer stabilize your lumbar spine. Lift your legs up so they are perpendicular to the floor. reps. DO NOT DO ANY OF THE EXERCISES IN THIS BOOK BEFORE YOU ARE CLEARED BY YOUR PHYSICAN.com 35 . I suggest seeing your physician or physical therapist. Each exercise is placed in order of execution. Intensity. With your fingers under your lower back or lumbar spine simply roll your pelvis back so you are placing slight pressure on your fingers. This is an indication of additional orthopedic problems. Upper abdominal strength test Lie on your back with you knee bent with you arms across you chest slowly raise you back off the floor. NOTE: This Lower abdominal strength test should not be performed if you have any existing back pain. Keep you chin toward the ceiling and tongue on the roof of your mouth. Intensity: This is the amount of workload or how hard you are going to work. The exercises listed below follow a simple method. If you cannot lift your back up off the floor. Slowly begin to lower your legs toward the floor and note at which leg angle your back begins to arch. tempo. You will find out what intensity you should use with regard to amount of weight by FREE Newsletter at www. Min or sec can display the number. With out any addition muscles being used and absolutely no momentum. rest.fit-zone.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Lower abdominal strength test Lie on your back on the floor and place your hands palm down under your lower back.
! Train muscle through a full range of motion. a set of muscles that are neurological linked (transverse abdominis. medium. Sets: This is the amount of workload for a given exercise sequence. diaphragm. If you see –2 then this means stop two reps before your maximum effort.10 R Reps 12 12 10 L / R 15 Sets 2 min 2 min 2 min 3 min Rest This beginning abdominal/core routine lays a foundation for more advanced abdominal training. the second number indicates isometric part of the exercise. The above training program develops the inner unit. Lifting Speed or Tempo: This indicates speed of movement. Plus there will be times when you see slow. and fast. and the third number indicates the final part of the exercise. hold for two seconds. A – sign may be in front of some repetition suggestions in the exercise table. ! When doing any crunch type exercise always keep you tongue on the roof of your mouth. The following exercise routine would be performed after your five to eight minute cardio warm up session: RULES TO TRAIN BY: ! Always train with perfect posture. The first number indicates the first movement of the exercise. Core Functional Stabilization and Control Exercises Abdominal/Core Level 1 Exercise Horse Stance Vertical Pelvic tilt Heel slides 4 point transverseabdominis vacuum Intensity Body weight Body weight Body weight Body weight Tempo 10 H . Reps: This is the amount of muscular action you do within a set.10 R varies 10 H . ! Avoid machine training for the core (they place you on a fixed path way and stabilize your body for you). and three seconds on the final part of the movement. You can add sets as long as you have no muscle soreness at the next scheduled workout date.10 R 10 H . Also there are times where it will be displayed in 10-second hold (H) and 10-second rest.fit-zone. When you can complete more then the described amount of reps with no muscle soreness increase the weight by five percent. For example: if you see a exercise that says sets 1-3 then begin with one set of the exercise. multifidus and pelvic floor). providing FREE Newsletter at www. The – sign is indicates do not go to the maximum amount of reps. ! Do not use a weight belt.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual the repetition number.com 36 . For example: 323 simply means three seconds on the first movement. ! Activate deep abdominal muscles by drawing in your belly button. A – 2 simply means do not go all the way to 10 if the rep window is 8-10.
fit-zone. This stress creates an atmosphere. One of the main considerations when training the core is to maintain muscular balance between the trunk flexors and trunk extenders. Good communication is necessary between all the musculature involved in core movements. Also perform these exercises with perfect posture and form. which leads to many orthopedic and spinal injuries. and joint structures are placed under undue stress.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual joint stabilization and integration. This will prevent injuries from occurring as the programs increase in intensity. Abdominal/Core Level II Exercise Day 1 and 4 Prone Alternating Arm and Leg Lower Abdominal: Leg Lifts Alternate Lower Abdominal: Leg Cycle Alternate Transverse Flat Vacuum Day 2 and 5 Russian Twist: With Swiss Ball Horse Stance Horizontal Cross Crunch Floor Crunch Intensity BW BW BW BW BW BW BW BW Tempo 15 H-10 R Slow Slow 30 H-10 R Slow 10 H Slow Slow Reps 10 each side 10 each leg 10 each leg 2-4 8-12 each side 10 each side 8-12 each side 8-12 Sets 1-3 1-3 1-3 4 min 1-3 1-3 1-3 1-3 Rest 60s 60s 60s 60s 60s 60s 60s Abdominal/Core Level III Day 1 and 4 Russian Twist: Leg Straight Dumbbell Side Flexion Standing Reverse Crunch on Floor Day 2 and 5 Horse Stance Horizontal Prone Knee and Hip Flexion Forward Ball Roll Swiss Ball Crunch BW BW BW BW BW BW slow 202 313 10 H 323 333 313 8-12 8-12 each side 8-12 10 each side 8-12 8-12 8-12 1-3 1-3 1-3 2-3 2-3 1-3 1-3 60s 60s 60s 60s 60s 60s 60s Abdominal/Core Level IV Day 1 and 4 Supine Lateral Ball Roll Woodchopper Core Twister on Swiss Ball (prone) Reverse Crunch on Bench Day 2 and 5 Lunge Prone Bridge Horse Stance Alphabet Swiss Ball Crunch BW -2 reps BW BW BW BW BW BW 1 sec holds 202 Slow to Mod 313 212 202 Max each side 303 6-8 8-12 each side 8-12 each side 8-12 8-12 each side 8-12 each side slow 8-12 2-3 2-3 2-3 2-3 2-3 2-3 1-3 2-3 60s Horizontal 60s 60s 60s 60s 60s 60s 60s FREE Newsletter at www. pelvis. and integration. If the “inner unit” does not activate properly your spine. I advise everyone to follow the above program to insure proper muscular communication. This level I core conditioning program should be performed daily for at least two to three weeks before advancing. stabilization. The core muscles and spine stabilizers must be trained in the correct order. Lower abdominal then obliques and finish with upper abdominals.com 37 .
you won't get results. Modify your routine as needed to prevent your body from adapting to the workout. Once your body is able to adapt to your workout.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Abdominal/Core level V Day 1and 4 Woodchopper Standing Bent Rows Reverse Crunch on Incline Bench Day 2 and 5 Hip Extensions on Swiss Ball (supine) Swiss Ball Side Flexion Straight Arm Pull Downs -2 -2 BW BW BW -1 202 333 313 223 303 212 8-12 each side 6-8 8-12 6-8 8-12 8-12 2-4 2-4 2-4 2-3 2-3 3-4 60s 60s 60s 60s 60s 60s Abdominal/Core level VI Day 1 and 4 Reverse Woodchopper Standing Front Squat Single Arm Cable Pulls Reverse Crunch on Swiss ball Day 2 and 5 Supine Hip Extension (one leg) Supine Single Arm Dumbbell Press Reverse Hyperextension on Swiss Ball Cable Crunch -2 -2 -2 BW BW BW 202 303 202 313 303 333 202 8-12 8-12 8-12 8-12 8-12 8-12 8-12 2-4 2-4 2-4 2-4 2-4 2-4 2-4 60s 60s 60s 60s 60s 60s 60s Abdominal/Core Level VII Day 1 and 4 Supine Lateral Ball Roll Multi Directional Lunge Woodchopper Dynamic Hanging Leg Raise Day 2 and 5 Single Arm Cable Push Forward Ball Roll Weight Crunch on Swiss Ball Reverse Hyperextension on Swiss Ball (dynamic) BW -2 BW -2 BW -2 BW 2 sec holds 202 102 202 333 202 202 8-12 8-12 8-12 8-12 8-12 8-12 2-4 2-4 2-4 2-4 2-4 2-4 60s 60s 60s 60s 60s 60s That's it! There is no hidden secret to training abs! You don't need fancy TV or gym equipment! You can even perform most of these routines at home with the aid of the simple workout bench and Swiss ball.fit-zone. solid core conditioning routine. This abdominal routine should take about 10 minutes to complete at the beginning stages. Do not neglect the power of this advanced training technique. You must ask yourself how much time you are willing to devote to flattening your abdominals. it is extremely important to mix it up and switch your workouts around constantly. Therefore. I have offered suggestions of the sound. Some of these exercises do require some cable apparatus and can be accomplished with a light dumbbell. If you can only muster 5 FREE Newsletter at www. Since you have purchased this book you are free to email me any time for substitute exercises.com 38 .
fit-zone. However. .David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual minutes a day then do 5 minutes a day. I caution you about using excessive weight without proper form. Question: Is there any type of abdominal training equipment I should use? Answer: In my opinion. You are placing a large demand upon your body so those three extra reps can do you more harm than good. There are many exercises that are executed with a weight stack or dumb bells. but only temporarily. More Questions Question: Should I use weights while performing abdominal work so they will show up better? Answer: Yes you should use weights at particular times in your progression. You would not do 100 biceps curls and the next day to another hundred. Make sure to drink plenty of mineral water to replenish you fluid intake. and then finish with the upper abdominals. Question: How often should I train my abs? Answer: You should train your abdominal region and core just like any other muscle group. Anything sold on an infomercial or any high-end. followed by the obliques. Any weight lost in the sauna is only water weight. They offer no additional benefit. It works! And if you're having lower back problems try placing a folded towel the thickness of your hand underneath your lumbar spine. hundred-dollar abdominal exercise machine is a waste. Some may offer more convenience. It needs time to recover and repair. Remember abdominal muscles are the same as any other muscles such as your quads. Remember you should drink half your body weight in ounces each day. This is when glycogen stores (carbohydrate) or blood sugar levels are at FREE Newsletter at www. Question: What's the best time of day to train abs? Answer: The best time of day to train abs is first thing in the morning on an empty stomach after a good to warm-up. Tip: Try performing abdominal exercises such as crunches and leg lifts on your bed. No more than 4 light sessions a week. but real) you will lose weight by sitting in a sauna. The softness of a mattress allows the best lower back protection. Question: Should I sit in the sauna to lose some extra weight around my abs? Answer: I'll admit .com 39 . Make your training regiment work for you! Experiment with different training styles to find which method works the best for your body type. When the exercise gets to the point where the form begins to break down it should be stopped. I suggest a sauna for recuperation ability after a workout and on your days off. but no additional results. . which means it will naturally replenish itself the next time you have a drink. the best and most basic piece of equipment is a Swiss ball and maybe a soft exercise mat to protect your back. Follow the above advice and always train the lower abdominals first. After years of being a highly successful wrestler (not professional.
curb the appetite.com 40 . you want to have the lowest amount of carbs present in your body at the time you workout. decrease fatigue. For the records. NO. fat. try to ensure you have gone at least two hours without food. Guarana also helps to reduce hangovers from alcohol abuse and headaches during menstruation. On an empty stomach. This is why the morning hour is the best time to train the midsection. See above. . They're low because a substantial amount of them are burned overnight during sleep. Aspirin rots the lining of your belly. It has also been shown to help treat diarrhea. If you mean Don Lemmon’s Multi Nutrient that has a special combination of vitamins and minerals that burn fat without caffeine and stimulants. For maximum results. and help with arthritis pain. It will more than likely be listed as white willow bark or extract. White willow is actually what aspirin is derived from. I guarantee you each fat burner will contain at least one or more of the following ingredients: CAFFEINE I didn't think there was a need to go into what caffeine is and how it works. FREE Newsletter at www. coffee. it simply races your heart. the body is forced to use fat as an energy source.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual their lowest availability. . It does NOT burn fat. If you mean something that tears your system down for an outward benefit. making the effects of herbs and additional ingredients more potent. the sole purpose of a fat burner is to help increase the metabolism. Workout energy usually comes from muscle carbohydrates previously eaten earlier in the day.fit-zone. Sources of caffeine include soda. Question: What are the three best abdominal exercises? Answer: Just follow the recommendation of training and gaining coordination and communication to the lower abdominals first this allows for pelvic stability while increasing the intensity loads My Take On Supplementation Question: How about fat burn and weight loss supplements? Do they work? Answer: The answer to this question is yes and no. chocolate. All fat-burn supplements are basically the same. By restricting your carbs or energy intake. GUARANA Guarana is really just another name for caffeine. you give your body only one alternate source to go for energy . If you decide to train in the afternoon. Caffeine is by far the most popular energy and fat burn supplement on the market. that works. ASPIRIN Aspirin in fat burners is used to thin out the blood.
It also plays an important role in the regulation of the mental process and mood. and increases the heart rate. but the "citri" prefix is what you're looking for. This version of L-carnitine does basically the same thing as regular L-carnitine. bad cholesterol). but more potent. You may see a label that has "acetyl" L-carnitine. goldenseal root or extract. the building blocks of protein. Chromium has been shown to increase HDL (High Density Lipids. Eat an orange. buchu leaves. However. Research shows that individuals who supplement with L-carnitine while engaging in an exercise regiment are less likely to experience muscle soreness. The citrus extract [hydroxy citric acid (HCA)] is a chemical derived from fruits. metabolize food into energy. Some fat loss supplements contain herbal diuretics. It's supposed to help curb the appetite. The effects are similar to that of caffeine. good cholesterol). This is to help rid excess water weight. Doesn’t work without all other B-complexes. and juniper berries to name a few. CHROMIUM PICOLINATE Chromium picolinate is an essential trace mineral that helps the body maintain normal blood sugar levels.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual L-CARNITINE The amino acid L-carnitine is used (and needed) to release energy from fat. dilates the bronchial tubes. See caffeine. FREE Newsletter at www. Don't let these findings urge you to go out and buy a bottle of pure L-carnitine because it isn't effective as the studies show! You need 20 grams a day for real results! VITAMIN B6 Vitamin B6 (aka Pyridoxine) in a fat burn supplement is used to process amino acids. CITRUS EXTRACT Some weight loss formulas may also contain appetite suppressants such as Citrintm or Citrimaxtm.fit-zone. It is one of the biggest scams around. Natural herbal diuretics include uva ursi leaves. and acts as a natural diuretic. while lowering LDL (Low Density Lipids. it is chromium poly-nicotinate that actually stimulates a fat burning process. MA HUANG The purpose of ma huang in a fat burner is to increase energy. It stimulates the central nervous system. elevates blood pressure. You may find it listed under a different name.com 41 .
you must increase the body's metabolism over the course of an entire day. Take a look here fit-zone. If you drink a cup of coffee and it makes you tired. You'll more than likely notice the wearing down effect within weeks after using a fat burner. They do. . It helps rid the body of potentially harmful and side effect-causing herbs. It may even come in the form of injection. when it comes to vitamins. which should ultimately burn fat. What I don't like in particular is the word "fat burn. and that's it. The problem is that what you can buy in stores is only the "diluted" version of the real thing. To truly burn fat. etc. nature. kidneys.to 30-minute allergic-like reaction or rush. pharmaceutical grade) I believe are extremely effective. To be up front with you. They can be misleading. Take a look at The Know How Nutritional Manual Taking excessive amounts of high caffeine and ephedrine pills can cause harmful side effects. The worst mistake you can make is to assume fat-burn supplements are magic pills. But continual use of fat-burn supplements will cause your body to become immune to them. I believe them to often times be true.e. After taking them. Don Lemmon's Multi Nutrient and Lemmon's Oil have no comparisons as far as quality.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual My take on supplements: I believe that most supplements in their "original" form do work and can be a tremendous asset . . They're supposed to speed up the metabolism. They can damage the stomach lining. the dosages used in experimental studies are an extremely high and concentrated version of the supplement. That's where the problem is. your system is telling you “enough is enough” and you need a break." Fat burners burn very little fat. mineral and essential fatty acid supplements. FREE Newsletter at www. The problem is that they use these study results to sell a watered down version of the supplement in magazines. That's why almost every fat burner has the natural diuretic vitamin B6. All of which are usually doctor prescribed and closely monitored. and the entire nervous system by causing uncontrollable shaking and jitters. and on TV. you may feel a 15. Bottom line: You don't really need fat-burn supplements or any other kind of supplement if you diet properly. processing. fat-burn supplements and lean muscle mass supplements in their original form (i. stores. Your adrenal system is fried. They're not magic bullets! You mostly notice increased energy when you first take a fat burner.fit-zone. The body will begin to adapt to the effects. Fat burners become less effective the more you take them.com When “researchers” perform before and after result studies. but never long enough for anything to really happen.com 42 . For example. Often times.
Is this possible? Answer: For the record. A bronchodilator opens air passages." This can be dangerous to someone who weighs 110 pounds. supplement companies just use an alternative metabolism booster such as caffeine or ginseng. it can still cause you to gain weight in some cases.e. then work your way up to normal recommendations. don't let this information scare you. take one or two capsules per day. acting as a bronchodilator. For some people. Ephedrine is also used to treat asthma (i. drink only water to clean the system. Technically it's not the same thing as caffeine but has the same potential effects on the body. During the two-week lay off. Instead. inhalers). For example. it's best to use a quality. Tip: If you've never used a fat burner. someone taking too many ephedrine pills once they find out they "really" work.com 43 .David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Supplement Questions Question: I saw an infomercial advertising a caffeine-free fat burner. then begin to work your way up to normal recommendations. if a bottle says. The end result is a higher metabolism. Now. Note: You may find ephedrine listed as ma huang. Even though it's pure protein. By the way. Most ephedrine-related deaths are a result of stupidity. PROTEIN Another supplement that can be beneficial in an abdominal training regiment is protein. Ultimately. It may be too much to start out. take four capsules four times daily. "For best results. and has been known to cause deaths when taken in excess. Sometimes you may see "Contains No Ephedrine" or "Ephedrine-Free" claims. Please take all fat burn supplements in moderation. This supplement is mainly recommended for people with high metabolisms who wish to build lean muscle mass. If your goal is to trim down your midsection. FREE Newsletter at www. trusted brand name fat burner. It's a marketing strategy. which helps you to breathe deeper.fit-zone. consider starting with only half the recommendation on the back of the supplement bottle. see how you feel. For example. What companies do when they make a caffeine-free claim is use a derivative (or extract) of caffeine known as ma hang. this supplement may not work. the "ephedrine-free" hook is only used to boost sales. Each has the same effects on the body. it's probably in your best interest not to take a separate protein supplement but to eat real food. They are derivatives of each other. it will come down to individual body type. nothing on an infomercial is worth the money. If you decide to use fat burners. When the "ephedrine-free" hook is used. Ephedrine is an extremely powerful alkaloid that naturally speeds up the heart rate. It may be best to take fat-burn supplements for two or three weeks at a time with a two-week lay off. or a combination of the two.
There are no successful studies on humans. heart attack. chitosan has been shown to lower LDL cholesterol. dehydration. weakness. One of the most commonly used is the senna leaf. but also the most dangerous. in particular the newer ones. it still doesn't work as effective as they claim it does. most herbal remedies and natural supplements have not been tested by a nationally recognized. and even death. Food and Drug Administration) approved. Fred Hatfield’s Pro Power Supplement Web Site. it's supposed to bind with fat and eliminate itself from the body. As a weight loss product.S. The manufacturer is supposed to make sure that information on the outer label is truthful and not misleading. which should ultimately enable you to burn more stored fat as energy and lose weight. In addition to weight loss. Chitosan is definitely another hyped-up supplement. And mixing oil and fiber in water is not the same as mixing it in your belly. Most herbal laxatives are a combination of digestive enzymes and herbs. HERBAL LAXATIVES Herbal laxatives are used to loosen bowels and ease constipation as the result of low dietary fiber or a lack of proper fluids. Supplement companies are also responsible for making sure that all of the dietary ingredients in the supplements are safe. Even though doctors and experts advertise chitosan on TV. Bottom line: Herbal laxatives are dangerous when taken for the sole purpose of losing weight. Question: How about the all-natural chitosan supplement I saw on TV? Does this stuff work? Answer: Chitosan is supposed to act as an insoluble dietary fiber. irregular heartbeat.fit-zone. They can kill you! Also. They risk the possibility of an electrolyte imbalance. They lose the essential ingredients needed to function properly on a daily basis. FREE Newsletter at www. Herbal laxatives are by far the easiest way to lose weight. usually in pill or tea form. while boosting HDL cholesterol. it's as if the fats were never consumed.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual The only protein powder on the market I would ever recommend is Pure Whey Protein from Dr. They can be found in many different forms. Supplement companies do not have to register with the FDA or get FDA approval before selling supplements. What people fail to realize is that they jeopardize themselves when they take them in excess. credible organization. and is there a place where I can go to find out if a particular supplement is approved? Answer: Most supplements are not FDA approved.com 44 . which is why many companies put exaggerated claims on their bottle labels. You can find them in almost all health food stores. The fat is supposed to go through your system without ever being absorbed. Retailers of chitosan claim that when you take it with meals. Question: Are supplements FDA (U.
These products include everything from massagers to suits and belts. you burn fat. All I noticed was a slimy. and buttocks. Any weight you lose as a result of wearing a product like this will soon naturally replenish itself. I took it off to see what my new set of abs looked like. But it's not fat you're burning.fit-zone. My next topic has to do with "spot reducing. In defense of this belt. This concept was thought possible a long time ago by scientists and doctors. The claim is that you will lose inches after wearing the belt. For men. The belt is rather comfortable. I admitted that it worked! What they don't tell you is that it will only make you sweat. The claim is that when your body hits a certain temperature in the suit. it's the abs. Water loss is only temporary. Herbal Rubs Herbal rubs are supposed to be rubbed directly on the problem area. SUITS The suit involves the same concept only it's in the form of a full-body jumpsuit. The idea behind spot reducing is to lose fat around specific areas of the body. this specific area is usually the thighs. Not so! Again. If you want specific information about a particular product. there have been several companies who have tried to develop spot reducing products. But the water you lose will replenish itself soon after. I tried one of these belts to ensure what I'm telling you is accurate. you will lose weight and inches. you can lose inches. From herbal rubs to creams and sprays. yet long enough to fit around anyone's waist. your only option is to contact the manufacturer directly. not burn fat. hips. It's usually some type of "solar" style belt. FREE Newsletter at www. It's definitely a thing of the past because it doesn’t work. Sweating is what causes you to lose inches. Popular Products Yes. usually about three times per day in conjunction with a fitness program. there is no such thing as spot reducing. I worked out with it. For women. I have yet to see this stuff work. whitish gray film of sweat that lined my abs. even if they're overweight (because of its elasticity). When I was finished with my workout. it’s water you're sweating. Yes.com 45 ." For the record. BELTS We'll start with the spot-reducing belt first. There's actually no fat burning with this type of product whatsoever. The belt is approximately eight to 10 inches high. there are more scams and secrets that must be revealed. Ever since the spot-reducing concept came on the scene. It's made of neoprene material.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual The FDA does not" keep a list of manufacturers or supplements that are currently out on the market.
the abdominal muscles respond to constant resistance [using natural body weight] over an extended period of time.com 46 . my friend. For example. the abdominal wheel has been around for years. Also. "fat" is the only reason why abdominal muscles become non-visible. What I noticed with each was that they had already been invented. "You can still get results!" Not so. They make exercise easier and that makes the benefits diminished. which were already on the market under a different name. Do a forward ball roll and you are basically performing the same exercise and getting more bang for your buck. "Ultimate success comes as a result of a healthy diet. Question: What about the Torso Track or Ab Slide? Do they work? Answer: My honest opinion is that these products will work. Who knows what's really in these things? How do you get an herb to sink into the pores of your skin? They do have doctor prescribed "steroids" that can perform this task.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual I checked the ingredients of one of these products to see what the contents were. You can perform 200. It was very similar to lotion in appearance. If you take note of each infomercial abdominal product. but aren't needed." To me. A single abdominal wheel goes for about $8 new. but stay away from all "target area" rub-on products. They're basically taking the "mandatory" resistance factor out of the picture and saying. my results are going to be different than yours because our bodies are different. I've seen almost every fitness infomercial product.000 sit-ups a day. guaranteed!" Or "Lose 20 pounds in two weeks or your money back!" Any time they make a claim this bold. The makers of abdominal infomercials know this because almost every product will include a diet program. this translates to "no results." As stated before. but they will never appear as long as fat is what hides the abdominal muscles. For the record. It provides the same range of motion as the "three easy payments of $29. but it didn't give the amount of each herb. they're telling you only half the truth. Or you may see in small print at the bottom of the TV screen.99" products do. It did have some of the herbs you find in fat burners. For example. What I also noticed was the strategy used to sell infomercial products: "Get defined abs in only three weeks.fit-zone. or anything that specifically targets a certain area of the body. It's impossible to predict the success of each person that uses a particular product. Individual results may vary. you'll see how each is made to make an already existing exercise "easier. what I noticed was that each of these products could easily be made yourself with items you already have in your house or can buy in a hardware store for pennies." FREE Newsletter at www. Most of the infomercials advertised improved or slightly different products.
They only provide a "short-term" benefit to the consumer. For the record. but there is absolutely nothing out on the market that's 100% natural. These videos do not promote "consistency over an extended period of time. Give me a break! TAKE SOME FIBER AND SAVE THE MONEY! I personally haven't seen the ingredients in any of these so-called Fat Neutralizers. why isn't everyone taking it? FREE Newsletter at www. and you're still doing less work! Low impact aerobics is much better and safer than taking your heart rate on an almost anaerobic roller coaster ride with these martial arts videos. I would like to get your opinion before I do.com 47 . which "eliminates fat from your diet" and make cake the equivalent of a chicken breast. Does this work? Answer: Impossible! I have send these infomercials and I’m here to tell you they are not worth anything. if you want a piece of cake. and kickboxing performed at an upbeat tempo. Tae Kwon-Do.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Question: I'm thinking about buying those Kick Boxing videos. you just take a Fat Neutralizer pill before you eat the cake and it's supposed to be almost the equivalent of eating a piece of lean chicken breast. Ride a bike for 20 minutes 3 days a week and leave the worries behind.fit-zone." For example. If this product worked so well. Answer: I would advise looking for a top of the line personal trainer." The same applies for almost all exercise videotapes. Basic cardiovascular activity such as riding on a stationary bike. These Video’s use a strategy that combines aerobics. Fat Neutralizer supposedly "eliminates fat from your diet. walking on a treadmill or an elliptical machine burns as much fat and is as effective as any exercise video out on the market. they can work but in the short term and can lead to many over use injuries. Question: I saw an infomercial advertising supplements that are called Fat Neutralizer.
Cut Calories Cutting calories is the key to maintaining a trim midsection. Prepare Your Own Food FREE Newsletter at www. eat plain. This doesn't mean starve.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Top 15 Abdominal Secrets 1. 9. This really happens when you are dehydrated. vegetables). Adding fiber to your diet is one of the best things you can do. 7. and fat. Eat at Least Five to Six Small Meals Per Day Small meals eaten frequently helps to keep your metabolism high. Reduce Carbohydrate Intake At Night Since the majority of carbs consumed are complex (slow release). it can actually cause you to gain weight in addition to many other ailments such as high blood pressure. not just in one area. Moderate Sodium Intake High sodium means high water retention. Keep sodium low to prevent excess water retention and weight gain. I don't think I need to go into this one much. Other fats just make you fat. When possible. Eat a Healthy Serving of Fiber with Meals Fiber helps with the digestion of protein. It is key to burning the sugar from carbs and makes muscles leaner. Drink Plenty of Water Water contains no calories and can be used as an appetite suppressant. If you are dehydrated and your sodium intake is high. When you drop caloric intake your body is forced to burn fat all over. carbs. Get as much of this stuff as you possibly can. anything containing fiber is usually going to be low in calories (i. It's also the rule nobody wants to hear.com 48 . Limit Late Night Bingeing Late night junk food eating is one of the best ways to gain weight. 8. Also try not to add additional sodium to foods. 4. Also. Water also aids in the metabolism of stored fat. 2. tapering them off toward the end of the day will minimize the possibility of carb-to-fat turnover. Calories aren't being burned they're being stored. This is due to the body being non-active. It helps to keep sodium levels down and regulates vitamins and minerals. Lower Fat Intake This is the one rule everyone seems to know. Good fat such as Don Lemmon’s essential fatty acids along with olive oil is great for fat loss. 5.e. 6. Consume at least ½ your body weight in ounces. I recommend staying away from table salt altogether and using natural salt like sea salt.fit-zone. even while you sleep. but can't seem to abide by. allowing you to burn fat. it means drop the junk. 3.
If you would like more information on sleep and what it can benefit you e-mail david@flattenyourabs. They go on a diet. FREE Newsletter at www.) that could possibly produce more fat around the abs. and then feel the need to treat themselves because of their progress. E-mail me for more information email@example.com 14. And breaded fish or meat is not acceptable. some foods may not be made with fat. genetically produced. Avoid deep fried foods As I have stated though out this book . Most people are active (i. Exercise daily This is a no brainer! Just find something you like and do it everyday! 13. Never skip meals This is an easy one to do for most people. bad fats are bad and deep frying is bad! 15.e. The exact opposite of your goal! 12. Don't Binge This is probably the most commonly made mistake by people wanting to trim their midsection. (2) The consumer doesn't really know how the meal was prepared (fried. etc. Your goal is to minimize your body's ability to turn excess calories into fat (this is an entire books worth of information). baked. Treating yourself is okay. but you do have to use diet modification. It will serve your body well to go organic as much as possible. For example.fit-zone. etc. sugar.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Eating "low-fat" food from fast food restaurants may not be good for the following reasons: (1) Most make false or half the truth claims on calorie info. Get 8 hours and you will feel much better. get good results. You don't have to diet. If I skip this meal then I’m ahead right? WRONG! Skipping meals slows your metabolism and contributes to fat storage.good fats are good for you and aid your health.net There are several ways to enjoy eating healthy. but they may contain fat-producing oils. moving around) early in the day. Get enough sleep Being sleep deprived will only circumvent your progress. This process involves eating what you normally eat. but don't overdo it. grilled.com 49 . Eat Organic I say this because I’m a firm believe in organic food. try to eat it early in the day (around 11:00 am is ideal). 10. Tip: If you ever decide to eat any type of food that's high in fat or carbs.) or which ingredients were added (fat. You have to enjoy life. 11. but making simple and healthy modifications to it. which can contribute to fat buildup.
Your feedback is like my report card. eliminate sodium. This is the best way to determine if your plan is working. but you will notice that your pants don't fit as they used to. Most of them use the same techniques many bodybuilders use. Question: How does the guy on the magazine cover maintain his set of killer abs? Answer: Often times. You may not see a six-pack within a week. I really enjoy and value testimonials and success stories. Techniques that work for me may not work for you. cheap. you can't tell if they have been or not. if you ever have a success story please let me know. the people you see on magazines have normal body types. They can take inches off of a waistline and add shadow definition to a midsection. All they need is a good-looking face. Everyone is different. Some of them even starve themselves. Try not to worry about seeing a six-pack or a significant drop in weight from the start. store bought cameras tell the truth! These photos are hard to doctor because of the low quality. photoready condition temporarily. Some are naturally defined and muscular. Some can get them in two weeks. Instead. some in 12 weeks. which to the naked eye. Huh? Yes. Meaning on any given day. only they take it to the extreme. They cut and manipulate calories. This is what you should be looking for. The adjustment of body fat and muscle when read by a weighing scale can sometimes be misleading. Every now and then. because it won't happen overnight. I regularly get emails that contain photo attachments with success stories. they won't have a visible abdominal muscle in sight. Once you begin working toward your goal with techniques such as diet modification and cardiovascular activity.fit-zone. you should instantly notice results. and drink nothing but water. the sender will apologize for sending poor quality photos. They can do this because they only need to maintain their peak. High quality magazine style photos can be altered. FREE Newsletter at www. So don't let anyone tell you about a "six-week abdominal guarantee" program.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Being Realistic Question: What's realistic? How long should it take to get a decent set of abs? Answer: The answer to this question is weeks. monitor the "inches" you lose. Original. let alone guarantee it because everyone is different. Looking for a six-pack from the start can cause you to get discouraged and lose hope. Sometimes the guy you see on the magazine cover isn't the guy you see on the magazine cover. The secret is in their ability to diet down within a matter of weeks to get ready for a photo shoot. It's a scam! There's no way anyone can pinpoint a specific amount of weeks to achieve results in. On that note.com 50 . they now have computers. but I actually prefer these photos.
. Motivate yourself! Diets don't work . .000 plus calories. .David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual The Truth About Abs I'll be honest . For example. With that said. as far as eating and maintaining good health are concerned. wrestler. I purposely exclude formulas from everything I write. ideally. It's easy! Remember: The true secret to obtaining great abs is mainly in the diet.000 to 4. and don't waste time counting meal calories. but they also are only temporary fixes. You can get a skin fold or liposuction. you gain more and more. . Each time you rebound. Another reason I don't recommend calorie-per-day calculators or body mass calculators is because they're not always accurate. lifestyle changes are what work. There are no quick fixes. You don't have to make drastic lifestyle changes. eat 4. . The problems begin the minute you go back to old eating habits. With those same figures as above.000 calories per day. keep calorie intake toward the low end (3. I traditionally don't recommend the use of "formulas" to calculate how many nutrients needed per day.com 51 . Chances are. If you want to increase your size. You can have the best abs in the world.fit-zone. a BMR will show an incorrect reading if the test is being done on a bodybuilder.000). but if fat covers the underlying abdominal muscles. depending on what you're goal is. The only way to permanently maintain quality abdominal muscles is to get serious and actually change your lifestyle. If you have weight to spare. I don't feel you should have to do math problems to determine what you should eat. . or using a crazy point system. The fat will replenish itself eventually. they'll never have visibility. This rebound happens every time you diet. They lack the discipline and determination needed to achieve their goal. you still have to change the way you live. These fad diets are usually highly effective. Even then. the average person doesn't possess the patience required to maintain a great set of abs. someone of your stature would require approximately 3. You don't really have to eat healthy or make special arrangements to wake up at 4:00am to train . it should be just enough to FREE Newsletter at www. and do as they're supposed to do. Reason? Lets' be realistic . most won't use it and it's too inconvenient. Going back to old eating habits results in a rebound effect. Many people go on "quick fix" fad diets in an effort to reduce their midsection. 22 years old. . Fitness Related Questions Question: How do I determine my BMR (basic metabolic rate)? I am 5'10". That's no way to live. and 180 pounds. what should my calorie intake be? Answer: BMR calculates your daily caloric needs. . the formula results will yield a number of calories you're already very close to consuming on a daily basis. If you're wondering how much you should eat in one meal setting. It can be something as simple as switching from soda to juice. or football player with extremely low body fat levels. then go off of the diet. The BMR cannot distinguish between fat and lean muscle mass.
FREE Newsletter at www. if you were to turn this product clockwise. your body will naturally have a tendency to use the arms to force the abdominal motion. but 50 percent of that exercise doesn't even incorporate abdominal muscles. you would clearly be able to see this.You probably felt a slight lower back strain because the body is naturally designed to slouch down when you try to crunch the abs from an upright position.com 52 . lowering it so that a desk edge is at chest level. Here's a self-test you can try: Sit in a chair with your back pressed against the chair's back. There's one exception to the rule: Sometimes. For example. I would like to hear your opinion of the AB-DOer specifically. I also know your opinion of ab machines in general. Even though you're sitting upright using the AB-DOer. Here's why: Typically. Your upper body is "forced" to stay straight in order to push the weight forward. taking the abs out of the picture almost completely. Pretend to have your arms out to the side. you may have to temporarily sacrifice your lean condition and increase your caloric intake. using weights. I've tested similar gym equipment. as the AB-DOer will. The difference is the fact that you're pushing a padded weight forward with your chest. . It won't allow you to slouch down. it still uses almost the exact same range of motion as the abdominal crunch. I understand the AB-DOer uses a circular rotating motion. and pressing against it. just as the AB-DOer displays. any machine that involves gripping handles out to the side for support aren't good because once you begin to get tired.fit-zone. which has caused me to give up squatting and make some ab exercises uncomfortable. This lower back strain can actually feel more acute if you add the resistance of the AB-DOer. Do you think the AB-DOer could have some merit for someone in my circumstance? Answer: To answer your question. I have had some problems with my back. I know these products are all grossly overpriced. a product like this may feel better on your back (regarding my yes answer). which use handles in almost the same position as the ABDOer. but no hand grips. It shouldn't differ that much. but never the AB-DOer specifically. You can do a test to see what I mean by finding an adjustable chair. The other 50 percent uses the lower back muscles. assuming you want to maximize the fat-burning process. gym abdominal equipment will have the same range of motion as the AB-DOer. but I'm definitely leaning more toward the no. Now contract and crunch your abs . the answer is yes and no. If it's size you're going for. Question: I understand that diet is the most important aspect of ab development. but I doubt it.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual carry you over to the next meal. . This range of motion naturally keeps your back straight mainly because you must push the weight forward. Now.
It actually depends on what someone defines as long and short.fit-zone. I love it! Take a look at Bodylastics at bodylastics. including all aspects of the session. I don't see how anyone can workout for more than one hour HARD let alone two hours.bodylastics. Save Hundreds of Dollars and get the same workout! Recently named Editors Pick by Self Magazine! The unique clip-system helps create 15 levels of resistance. and exercise. This device keeps me going while I away from my regular gym. eat frequent small meals. one hour is the longest I would train. faster. So. then by all means keep doing what you're doing! (you go into great detail earlier about fat burners that you don’t need to repeat it here. It's a mistake often made by beginners. lower sugar. Cut calories. this is over training. your muscles won't get bigger.) Question: What's the best exercise to lose my love handles? Answer: There's really no exercise needed to lose love handles. lower fat. long or short workouts? Answer: The answer to this question is widely debated. usually in the abdominal area. Question: It's obviously hard to stay on a training and diet regiment indefinitely. the $50 Bowflex alternative. you shouldn't have to. I tend to favor the short workout. http://www. The first area affected by this fat-burn process is where fat is most abundant. the body's metabolism is increased causing you to burn fat more efficiently. On the other hand. lower sodium.com Question: What's better. Try to keep your workouts quick and to the point. or stronger than they would under normal circumstances. Work every muscle group to the max. You should be able to fit in maybe one or two good meals a day to where you're eating whatever you want. In my opinion. When you perform these eight steps. I do FREE Newsletter at www. How do I keep myself in shape while traveling? Answer: I suggest you purchase a bodylastics. limit late night eating. Answer: As far as "straying" from a good diet regiment. The solution to this problem and all other abdominal problems is in the diet. if you normally workout for two hours and are getting good results. By working out longer. although my workouts rarely exceed 40 minutes. Olympia. What's a good rule of thumb for how many times a week someone might deviate and still have acceptable result? As long as the deviation isn't something like bingeing of course? I'm very good about staying with something once I get my mind on it.com 53 . drink water.com. but there will be occasional social settings or something similar.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Question: I travel a lot.com PLEASE NOTE: customer code is "zone" If you do not enter this code into the customer code section you will not receive the discount at bodylastics. it is easy enough for grandma yet challenging enough for Mr. Order and save an addition 10% for being a flattenyourabs customer just enter the customer code "zone" on the shopping cart page.
5. This helps to restore lost energy as a result of working out. Don Lemmon has taught that for years. Plus watch protein drinks. but the majority of the meal should consist of carbohydrates. FREE Newsletter at www. and to get bigger.10:00pm). I know exactly what I can and can't get away with. The problems begin when you work from 9 . A suggestion would be to trim your abs to decent form. when in fact it's the other way around. 8:30pm . Question: I don't want to be a bodybuilder. You'll definitely be weaker on a full stomach. You can eat protein with a post workout meal.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual it all the time! You have to enjoy life. And what you're doing now is exactly what I did! You're doing the right thing! Your post workout meal is an "essential" part of the muscle-building process. I don't worry about losing abs because I know exactly what's needed to get them if I ever started seeing excessive flab. most of them are of poor quality and they suck up water from your system to aid in the digestion of these drinks which in turn make you dehydrated. Usually when I come back home. then treat yourself after a hard day's work. right before you go to sleep. What should I do? Answer: There's really nothing different from what a bodybuilder does and someone who wants to tone up. I usually work till 7:00pm and go to train afterwards (i. This would explain why we sometimes feel tired after consuming big meals. I can do this because I know my body. as long as you're "moving. come home. Merriam-Webster's dictionary defines bodybuilding as. and protein shakes. Question: You say not to eat much in the evening. I just want to tone up and get abs. Here is my problem…. Answer: Because of your daily work schedule. I eat foods with high protein like eggs. Your post workout meal should usually be higher in carbohydrates than in protein.com 54 . I personally have been in situations where I had to train late. Most people think protein is needed after a workout. It is recommended that you eat very little or nothing before you workout." meaning not lying around and eating.e. you'll still burn fat. and then begin to eat goodies here and there. Is this a good idea? What should I do? Unfortunately. but the actual sculpting of the muscles and "toning" must be done primarily through dieting and exercise. "the developing of the body through exercise and diet. I am not able to move my training to another hour of the day? What should I eat before and after the training? My goals are to lose fat.fit-zone. Basically. you're a little different from the example I described in earlier. But at the same time. Bottom line: Training is used to build the muscles. tuna. You don't want to eat a big meal right before you workout because it takes too much energy to digest the food you ate. Many don't realize how much energy it takes to digest a big meal." This makes almost everyone a bodybuilder! The only difference is to what extreme you decide to take it.
Answer: Your interpretations are correct! For years I would get ripped off from buying products and supplements that weren't needed. FREE Newsletter at www. but they've actually already been invented. To answer your question. If someone would have taught me these basic. etc.fit-zone. Everything is performed with about 1 minute rest between sets between sets. The following fat-burning strategy must be used to combat problem areas. crunches. hips. regardless of their location: ! ! ! ! ! ! ! ! ! ! ! ! ! Reduce fat Cut calories Eat small meals frequently Reduce sodium Limit late night eating Limit sugar intake Exercise regularly Drink water Never skip meals Exercise daily Eat Organic Avoid deep fried foods Get enough sleep Question: Just for clarification purposes. leg lifts. crunches. fat deposits are more over hips and thighs. What do I need to do to lose the hips and thighs? Answer: You're right! But…The same "fat loss" techniques needed to define love handles for men are the exact same techniques needed to tone the thighs. you're basically saying don't overstress ab exercises. WRONG!! They get their ideas from traditional exercises. but do you like something like the abdominal wheel." Your abs can only be trained one way and that is by shortening the distance from your sternum to your upper legs. or bending at the waist.com 55 . The inventors of abdominal exercise equipment try to make their products seem new. In fact for women.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Question: There is such brouhaha over abs.20 minutes to complete an abdominal training routine. just do them until they feel difficult to do: leg lifts. Is just a few minutes okay? Not that it's needed. They hype them up and mislead consumers by making it seem as though traditional ab exercises don't target every section of the abs. I used to think the more exercise the better because "it was what I heard. and the like. Fat is fat. The products they sell on TV target the abs in the exact same way as sit-ups. and buttocks for women. It doesn't matter where it's located on the body. The movements are exactly the same. yet key concepts when I first started I could have saved a fortune and I wouldn't have had to write this book to save you money. But abs aren't the only problem. it takes me approximately 15 .
Question: I work abs everyday. The secret is in the diet. it is. you can train chest or arms. they won't really tell you anything you don't already know. if a smaller woman was only required to eat 1.000 calories per day. Basically. Sore muscles need to be rested as long as they remain sore or you'll deprive them of maximum strength and growth potential. You may hear the information in a different form. I wanted to get your opinion on this. What happened? Answer: You probably ate too much before you worked out. but a loss of 50 pounds in three weeks is unrealistic for most people.com 56 . These books are mainly targeted at beginners because it's eye-catching and sounds good to them. it's just a matter of stripping away excess fat from around the abdominal area. Why am I still not seeing a six-pack? Answer: You can works abs every minute and you still won't see a six pack without a proper diet.fit-zone." What is stacking? Answer: Stacking is when two or more natural supplements are combined in an effort to get increased muscular results. This lack of blood in the head caused you to feel faint. What causes people to gain weight? Answer: Weight gain is caused when someone consumes more calories than their body requires. It is recommended to train on an empty stomach or with very little in the stomach. if your abs are sore. Answer: If it sounds too good to be true. These guys are out to make a quick buck. Question: I keep hearing about this term "stacking. Take your money and run! Question: Is it ok to train a sore muscle? Answer: No! That would be a big mistake. and then to your stomach to digest the food you ate. a substantial amount of blood from your head went straight to your legs. Also in a book like this. Training doesn't really have a lot to do with obtaining great abs.200 calories per day and upped her caloric intake to 2. Question: I saw an advertisement for a "How to Lose 50 Pounds In Three Weeks" book. . I've never felt this way before. Any advanced athlete will tell you that this loss is near impossible to accomplish naturally. This is a scam! For some it can happen. Question: I threw up and almost passed out the other day during my abdominal and leg workout. it's possible she will notice a weight gain from the 800-calorie increase. It's a scam because the author or authors of the book automatically know that this won't happen for most people.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Question: I'm having problems with my weight. It is okay to train muscles other than the muscles that are sore. For example. FREE Newsletter at www. For instance. It's not that you don't have a six pack. but nothing will be new. You must modify your current diet to see the goods.
especially if it works. No results! It does nothing! Besides. I'm trying to get an idea of some things I've used to see if you think they'd be okay. but the gains will all disappear the moment you stop taking it.com 57 . Use Lemmon's Oil for the best fat supplementation. and don't quit. The only additional benefit is health. Question: I'm trying to define my abs and gain 30 pounds by the August timeframe. Both MCT oil and omega-3 fatty acids are the types of fat the body won't hold onto. I heard that the omega-3 fats can elevate your fat-burning process. juices. breakfast bars. get plenty of rest. cereal. people who eat foods like fish are much leaner than those who eat foods like hamburgers. a fat burn supplement. In your opinion. Be patient and don't lose self-motivation. It may take years to look the way you want to look. but it's impossible for the average person to do this in less than a year. . but your goal is unrealistic. keep a positive attitude. Some hardgainers or beginners can gain up to 30 pounds (extremely rare) when they first begin. such as oatmeal. The only real way to gain "quality" weight is to increase your calorie intake. originally produced by EAStm is not as effective as it was originally thought to be. the most you'll probably gain in a year is about five to eight pounds max. breads. CLA can be found in cream for free! Question: I would really love to get your opinion on omega-3 fat. drink water. Meaning. This would be considered a lean muscle-building stack.fit-zone. what kind of program should I start to reach that goal? Answer: I like your motivation. Assuming you want to do this weight gain naturally. It actually acts like fat inside the body. Question: One of the main differences in the diet you recommend is obviously in the amount of carbs. FREE Newsletter at www. it's a better fat than saturated fat. You may have heard of MCT (medium chain triglyceride) oil. Answer: Omega-3 type fatty acids don't do anything "significant" to the body. That's partly due to the type of fat being consumed. rice. A word of advice is to have patience. The possibilities of it becoming flab are very slim. I'm already 170 pounds right now. They now have supplements such as creatine that can put 10 pounds on someone within a week. but has a very slim chance of actually being converted to body fat because of its genetic makeup. . and so on.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual A sample stack would be protein powder. It's certainly fine with me. Some friends of mine put it to the test so that they could give me their opinion . and creatine. Typically. Question: Ever heard about something called CLA (fat burner)? What do you think about it? Answer: CLA (conjugated linoleic acid).
which is the entirely wrong concept. If you had to choose. Anything preprocessed and frozen (i. you just have to know how much you can get away with before they become love handles. take fat-free cookies and regular fattening ice cream. fat free lunch meat) for later used will always have high sodium content for preservation reasons. This translates to quick-burn carbs.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Here are a few questions: In the morning. only to gain it all back." Experiment by eating your dairy products at different times of the day and monitor how your body responds. Different lean meals have different caloric information. cottage cheese. but they balance out when you eat the "equivalent. whole fat or late at night. But even high-fat content dairy products can be eaten. are there any prepared meals (Lean Cuisinetm) that you think are particularly good or acceptable for one of your meals each day? Answer: For the record. I would caution the fat content of some dairy products. Would this shake be good in the place of Meal 1 or Meal 4? Also. To answer your first question. natural sugars from the fruit). one packet of Sweet & Lowtm. For example.e. for morning meals I recommend more of the "complex" carbs (slow release) because they're long lasting. That's a pretty clever idea for the shake ingredients. you should still be able to eat them and still stay lean if your diet modifications are correct. I typically create a shake which consists of unsweetened soy milk (8 ounces). you could actually drink the shake in both places. would it be safe to add in dairy items like cheese. or eggs? Are they best eaten in the morning. the shake would be better in the place of Meal 1 because of the type of carbs (simple. if anywhere. one is the better of the choices. Typically. Technically. The only way dairy foods can become a problem is if they are repeatedly eaten in excess. To answer your second question. assuming it's just the drink as a meal replacement. and then some. carb intake should be tapered off as you begin to lessen your daily activities. If you were to eat six of these fat-free cookies in one setting.fit-zone. water and ice (4 . Question: Where. you could definitely fit the shake into your meal plans. just as meat is. or can something like cottage cheese be eaten in conjunction with any of the five to six times a day meal plans? Answer: Dairy items can actually be eaten with just about any meal you choose. mixed fruit (1/4 cup). The only thing with lean frozen dinners to watch out for is the high sodium. But yes. None of them promote consistency. Even if they were the regular fattening TV dinners for example. some of the already prepared meals can be eaten. it would equal a half serving of ice cream.6 ounces). This would explain why people lose weight on trend diets. Question: Is there a single trend diet you advocate or recommend? Answer: Absolutely not! Almost every trend diet promotes a quick fix. and 2 teaspoons of minerals. FREE Newsletter at www.com 58 . Most dairy foods will naturally be high in protein.
and cheese. Answer: Polyunsaturated fat examples include items such as fish. it's best to do 30 to 45 minutes. It will vary from person to person." Ultimately. FREE Newsletter at www. olive oil. The terms poly. and sunflower seeds. I've heard that for maximum results. This is why I recommend training abs until failure or until you cannot perform additional repetitions due to muscle fatigue. Examples of saturated fat would be animal fat.com 59 . it contains more hydrogen atoms than normal.refer to different amounts of hydrogen atoms. I only say more than 20 because I know you want to hear it. it's more important to think about the squeeze and feel of a muscle than it is to know what rep you're on. Everyone seems to do this exact same amount of cardio because it's the "ideal" number. Answer: Unfortunately. Question: You mentioned 20 to 25 minutes of cardio on the treadmill or riding a bike. People who usually do not workout could have a heart attack just by brisk walking for 30 minutes. That's why it's best to gradually build up to a level at which you feel comfortable. 30 to 45 minutes for maximum results is just another myth. olive oil. flax seed in sparing amounts. the possibilities for awesome results are endless. Keep your intake low. These are also essential types of fat. walnuts. This is why I feel it is a waste of time counting sets and reps. Bigger muscle groups such as the quadriceps or pectorals respond well to both high and low reps. almonds.and mono. it's going to be because it's what they "heard. hardens. Question: Can you give me a brief explanation and examples of each of the following types of fat? I don't know what the difference between saturated fat. Their heart rate may not be ready to take in this type of oxygen capacity. it will depend on your body type.fit-zone. Typically. Here's why: The time spent counting sets and reps can be quality time spent concentrating on form and technique. Monounsaturated fat includes canola oil. butter. "I'm only going to do 10 reps and five sets. and peanuts. Abdominal muscles seem to respond well to constant tension over an extended period of time. monounsaturated fat. The body cannot function without polyunsaturated fat. Lemmon's oil. For example. but they don't really know why they do it for this long. 15 minutes is plenty if you work hard." Without that barrier. and polyunsaturated fat are. and turns white. Allow yourself to always do more and you can toss away the charts. and then allow real butter.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Question: What's a good repetition range for abdominal exercises? Answer: I don't recommend counting sets or reps. For example when oil sits. You are basically putting a big wall up when you say.
fit-zone. If anything. but I never see anything that specifically targets the middle abs. and decline bench for working the chest muscles (pectorals).fit-zone. Question: I have been working out diligently for nearly six months on my abs and I am beginning to see definition and gains in size. and the lower pectorals if you're using the decline bench.David Grisaffi’s Flatten Your Abs: Abdominal Slimming Manual Question: Everywhere I look I always see exercises for upper and lower abs. That is. Some people have a four-pack. Each of these different bench press angles works mainly the middle portion of the chest. you're actually training your "entire" abdominal region [including the obliques]. Another example of this type of situation would be the bench press. but have absolutely nothing to show in the middle. but the emphasis is put on whatever section of the abs you're trying to train.com 60 . It's annoying to have definition in the upper and lower abs. What am I doing wrong and what should I do to balance them out? Answer: Not everyone was blessed with a "six-pack" per say. How can I cure this problem? Answer: When you train your upper and lower abs.net FREE Newsletter at www. although the emphasis is put on the upper pectoral region if you're using an incline bench. Many wouldn't know this because their body fat percentage will never be low enough to notice their abdominal muscle structure. you should be thankful because you can actually see how your abdominal muscles are developing. I am also noticing that my six-pack is not symmetrical. and others only a two-pack. In this example. It really depends on what God blessed you with. incline. Remember: “An Idle Butt is the Devils Fat Depository” David Grisaffi 253-383-5370 http://www. I hope you have enjoyed the book and find it a wealth of knowledge for your health. the definition lines in the left area and the right area of my abs do not seem to be lining up. However. Some even have eight mid-range abdominal muscles.com e-mail: david@flattenyourabs. You're not doing anything wrong. you have the option of a flat.
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