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Abdominal
Exercise & Abdominal Muscles
By David Grisaffi, Corrective Exercise Kinesiologist
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 wanted muscles on any male or female
physique.
Usually, abdominal questions are followed by a comment such
as, "I do 100 sit-ups a day and I'm not seeing any
results." This book will outline the information you
need to improve your body in this region. Throughout the
book I often will refer to the abdominal region as the core.
The core musculature is made up of many different muscles
and groups. To target the entire core we must always address
each of these muscle groups and prescribe exercises, which
correspond to improving not only aesthetics but also their
function.
Exercise is an extremely important, however not the only
factor in defining the midsection. Everyone has abdominal
muscles, however, most of the population never sees them
due to the "spill over tumor" hanging around their
midsection. The trick or solution to viewing their abdominal
region is simply a good core-conditioning program coupled
with a fat loss nutrition program. If you want to see the
core region and the six-pack, the fat has got to go!
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By making a couple of adjustments to your current diet
and cutting calories, in addition to a core based exercise
program, you can have those prized abs you want within a
couple of weeks or months, not years as you might have expected.
Myths about Abs
Abdominal Training Myths
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, and parents. In this book, I will give
you the facts. I will explain which information is good,
and which myths and rumors about abs you can throw out.
Let's begin with the most popular myths about abdominals:
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 bicep. You would not
do 100 bicep curls everyday would you? Simple anatomy bucks
this approach unless you are using some performance enhancing
substances.
2. You Can Eat Pizza and Hamburgers and
Still Maintain a Six-pack as Long as You Workout Right After
You Eat Them. This is another misconception. Having a diet,
which contributes to muscle gaining and fat loss, is the
key to uncovering those abdominal muscles. Go into your
local fast food restaurant and look around - how many of
people have the abdominal region you desire?!
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BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle |
No one will see your six pack if you have a layer of body fat covering up all the hard work you put into your abdominals. To achieve a great looking mid section, you not only need to workout your abs, but even more important, you need a low enough body fat for your abs to show!
We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight forward approach to burning fat and building muscle will help you get the washboard abs you desire and the results you want. |
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3. Sit-ups Build Abdominal Definition
the Best. Sit-ups are perhaps the worst exercise for strengthening
our core region. There are many factors that contribute
to this thought process. During sit-ups your main trunk
flexor, the Iliopsoas muscle, does most of the work. This
over facilitation often leads to lumbar lordosis (what is
this?) and back pain.
4. Crunches Build Abdominal Definition
the Best. Crunches are the last exercise we will do in our
core-conditioning program. The overuse of crunch type exercises
leads to a reduction in thoracic extension and
contributes to bad posture.
5. People on Magazine Covers Are Born
with Good Midsections.
This misconception leads to many people trying to be like
someone else. These models, men and women, are somewhat
genetically gifted. The gift comes from the ability to keep
fat at a minimum, however, many of these so-called genetically
gifted men and women workout every day to maintain this
admired look. You can write off that excuse.
6. You Should Do Twists with a Stick or
Side Bends to Reduce Love Handles. These exercises can be
dangerous. I recommend taking them out of your routine,
as you'll see in the exercise section. To reduce love handles
you simply need to lose the fat. Our core-conditioning program
will contribute to toning the musculature in this area;
however, fat loss is of the up most importance.
7. If You Do Sit-ups with Weights, Your
Abs Will Show up Better. Doing sit-ups with weights can
lead to over strengthening the hip flexor muscles
(illiopsoas) and the upper abdominals. The over strengthening
of these muscles can lead to lower back pain. This is due
to muscle angle and attachment of the illiopsoas.
8. It Takes Years to Get Great Abs. Again
you have to understand everyone has abdominal muscles. You
just have to train them in the correct order and reduce
the fat surrounding them. For some this may take a few weeks,
for others longer. Different body types develop at different
rates.
This is just the scratching the surface!
>> Click here for Will Brink's Bodybuilding Revealed
>>
Click here for Tom's Burn the Fat Feed the Muscle program 
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Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
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Check out some info on the entire David Grisaffi's Firm
and Flatten Your Abs Conditioning Manual at http://www.flattenyourabs.net
David Grisaffi, C. H. E. K. II, CFT,
PN
david@fit-zone.com
253-383-5370
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If you are serious about transforming
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Charles Poliquin, and more. |
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