Posts Tagged ‘ab workouts’

TO LOSE FAT ON YOUR ABS, TRADITIONAL AB WORKOUTS DO NOT WORK

Wednesday, October 7th, 2009

As usual, Mike Geary, author of The Truth About Six Pack Abs is being controversial. Don’t work your abs if you want to lose fat on your stomach? YES! That’s exactly right and in this article Mike outlines what really does work in order to get the fat off your stomach.



Ab Workouts Do not Cause Stomach Fat Loss

It seems that everyone is always asking me what the best ab workouts are to get a flatter stomach. One of the biggest misconceptions I deal with daily as a fitness professional is that almost everyone has varying degrees of excess body fat in the abdominal region, and is looking for the best way to burn off that extra stomach fat.

The problem is that most people are searching for the wrong exercises and workout types to lose stubborn belly fat. Most people are searching for some miraculous combination of abs exercises combined into the best ab workout ever invented that will burn off their belly fat faster than you can read this article.

Unfortunately, ab-specific workouts do NOT burn fat off of your belly. They only tone and strengthen the underlying abdominal muscles. What you really need to focus on is a full body strategic workout that will cause a much greater metabolic rate increase and fat-burning hormonal response from your training program as a whole.

In addition, simply doing cardiovascular workouts will not necessarily create the greatest metabolic response or hormonal response either. What you really need is a much more rounded training program that focuses on training the entire body with resistance training and multi-joint exercises in a higher intensity fashion.

This type of high intensity full body training combined with a healthy balanced diet full of nutrient density on a regular basis, is the real key secret to losing the extra stomach fat that covers up the abs. This is a much better plan of attack than just trying to do ab workouts and hoping that just doing a bunch of ab exercises like crunches and leg raises are going to make you lose your belly fat.

The amazing thing is that the majority of the population still believes that in order to get rid of belly fat, you need to do ab workouts every day using hundreds of reps. I see people giving this type of erroneous advice every day on all of the fitness forums. Please do not waste your time with this type of advice!

Now before you say “how can an abs expert not recommend abdominal exercises”, realize that I do strongly believe that a certain amount of ab-specific exercises mixed into your routines are beneficial. Ab exercises will help you strengthen and tone the abdominal muscles and are useful for other purposes such as a healthy back and posture when done correctly. But the fact remains that ab exercises are not necessary for fat loss.

A much smarter full body resistance training routine and a clean healthy balanced diet are the most important factors. Many of the full body exercises also indirectly work the abdominals and core due to the stabilization required in some of the more difficult variations.


I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.



TRUTH ABOUT ABS AND TRUTH ABOUT SUPPLEMENTS AND VITAMINS

Monday, August 24th, 2009

Mike Geary, author of Truth About Abs, continues to straighten us all out with the truth about nutritional supplements. Do you need them? Um. No. Here’s why:


Do You Really Need Vitamin and Mineral Supplements for Good Health or is it Just a Waste of Money?
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

As a fitness professional, I receive questions about vitamins all the time. Questions like…What kinds should I take? How much? Should I take a multi or just a couple of the important individual vitamins like vitamin C, vitamin E, or folic acid? Will they help me lose weight or build muscle?

So with all the talk and hype about vitamin and mineral supplements…..Are they really necessary for optimal health? The answer is a definitive…..HELL NO!

That is, if you’re eating a balanced healthy diet, which most people don’t. Let me put it this way…a vitamin and mineral supplement might be somewhat beneficial to you if you have a poor diet. However, if you’re really serious about getting lean and ripped and truly healthy for good, why would your diet be poor? So, in the case that you’re eating a healthy, balanced diet, the answer is that you don’t need a vitamin supplement.  I’ve also seen some studies which are starting to indicate that artificial vitamin pills can have some negative effects on health as we’ll explore below.

Let’s think about this for a second. Did humans thrive for tens of thousands of years to be the amazing creatures we are today by popping an artificially created vitamin pill? Out of tens of thousands of years of human existence, vitamin pills have only been around for a couple of decades, yet the population is in worse health than ever before. Sure, maybe the human race is not in its worst health from a contagious disease perspective, but we definitely are from a degenerative disease perspective.

Now I admit that we do live longer these days compared to historically, but that is only because medical advances keep us alive longer even though we are in horrendous shape physically. People might live longer now, but they’re simply living longer while being overweight, crippled with degenerated joints, plagued with heart disease and cancers, and on and on. You get the point.

So let us get right to some answers as to why I contend that vitamin/mineral supplements are a waste of money and are not necessary to optimal health. Well, first and foremost, a healthy balanced diet consisting of a large variety of natural unprocessed foods (from healthy meats, raw dairy (not pasteurized or homogenized dairy), whole eggs, fruits, vegetables, whole grains, nuts, seeds, legumes, etc.) provides a rich array of vitamins, minerals, and all the other nutrients we need to thrive in perfect health.

The problem is that many people don’t choose a healthy balanced diet full of variety. They claim they are too busy, or it’s too inconvenient. Well, I hope that you take your body and the health of you and your family more seriously than these people that apparently don’t care about the physical being that they are walking around in day in and day out.

Another problem with attempting to obtain your vitamins and minerals from a pill instead of natural foods is that your body does not absorb and utilize the nutrients from a pill as efficiently as those obtained from natural food. Whole foods naturally contain vitamins and minerals in combinations that are best assimilated.

On the other hand, vitamin/mineral pills contain lots of vitamins and minerals that many times interfere with each other. For example, zinc and copper taken at the same time interfere with each others absorption. Also, high doses of Vitamin E can interfere with absorption of beta carotene (a vitamin A precursor) and other fat soluble vitamins. Many other combinations interfere with each other as well.

Another problem with vitamin pills is possible excess consumption of fat soluble vitamins (vitamins A, D, E, and K). Fat soluble vitamins accumulate in fatty tissue in our bodies, and therefore it is easier to overdose on these compared with water soluble vitamins (vitamin C and the various B vitamins). Excess fat soluble vitamin accumulation can cause various toxic effects within the body. It is much harder to take in excess quantities of fat soluble vitamins through natural foods.

For example, you would have to consume exorbitant quantities of liver and other organ meats to take in too much Vitamin A and D. It would be rare for someone to overeat on foods such as that. Also, it would be hard to over consume a plant-based precursor to Vitamin A (beta carotene), found in sweet potatoes, carrots, etc., because your body simply would shut down the conversion to Vitamin A once it has obtained what it needs.


There are even some instances where mega-doses of water soluble vitamins can be toxic. Mega doses of some B vitamins can potentially cause nausea, vomiting, diarrhea, and even liver damage. However, in most instances, you simply excrete excess water soluble vitamins in your urine. That is why many times, your urine will be a deep yellow color a couple of hours after taking a vitamin that has high doses of vitamins B and C. So, when you take a vitamin pill, most of the water soluble vitamins are simply flushed down the toilet. You might as well just eliminate the middleman and flush your money right down the toilet.

Another problem with vitamin pills is that they often use synthetic versions of vitamins that can actually be unhealthy. For example, the forms of vitamin E that are found in pills can be either d-alpha tocopherol (a natural version) and dl-alpha tocopherol (a synthetic version). First of all, the bioavailability of synthetic vitamin E is much lower than natural vitamin E. In addition, I’ve seen many articles that indicated that there could be potential health dangers with taking synthetic vitamin E. Once again, we get back to the fact that natural is always better than something that has been heavily modified by man.

The bottom line is that as long as you eat a balanced diet full of a good variety of fruits, vegetables, nuts, seeds, whole grains, legumes, meats, dairy, eggs, etc., you will obtain all the nutrients your body needs to operate efficiently without the need for a manmade vitamin/mineral pill.

Exercise is obviously very important for losing body fat and building a strong, lean body, but always remember that proper nutrition is even more important. A lousy diet means a flabby, unhealthy body, regardless of how often someone works out. For a fully comprehensive nutritional analysis of how to establish a truly healthy diet and a lean body for life, learn more in my book  The Truth About Six Pack Abs.


I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.



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