Posts Tagged ‘abdominals’

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 ANTIOXIDANTS

Tuesday, August 18th, 2009

Like I keep saying, Mike Geary, author of Truth About Abs, is a huge source of awesome information, not only about working out, but about nutrition too. Here’s a little well-kept secret that those of us in the know have known about for a while. Antioxidants… Mike gives us the low-down on antioxidants, and their place in YOUR nutrition plan. A must read:


Antioxidants – One of the Secrets to a Youthful Appearance, Anti-Aging, Disease Prevention, and a Leaner, Stronger, Healthier Body!
by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

I’m sure by now you’ve heard all about the amazing health benefits of antioxidant rich foods in your diet. Not only do these free-radical fighting antioxidants help you look and feel younger by slowing down the aging process, but they can also help to prevent cancer, heart disease, and loads of other degenerative diseases.

But that’s not all. Antioxidants also help you to recover better from exercise… and that means you can build more muscle and burn more fat in the long term!

And although we all want to be healthy and feel youthful… most of us also want to look good!

The function that antioxidants play in aiding your recovery from exercise is the inhibition of free radicals produced during exercise.  Any time you workout, free radicals are produced in the body that can create inflammation.  Having an adequate supply of antioxidants about an hour or so before your workout can greatly reduce the damage caused by free radicals, hence, improving your muscular recovery from exercise.


Some of the most potent sources of whole food antioxidants are berries (blueberries, raspberries, blackberries, strawberries, cranberries), cherries, acai fruit, various teas (green tea, white tea, black tea, yerba mate, oolong tea, chammomile tea, red tea – a.k.a. rooibos tea), nuts, seeds, red and black beans, purple potatoes, grapes, red wine, cinnamon, nuts and seeds, coffee, dark chocolate or cocoa, and tons of other fruits and vegetables.

My favorite pre-workout antioxidant-loaded snack is a piece of whole grain toast with almond butter, a small amount of blackberry jam, and topped with a pile of fresh blueberries or sliced strawberries.  I wash it down with a glass of iced green tea or rooibos tea sweetened with just a small bit (about a teaspoon) of raw honey.  This is literally a quintuple-whammy of potent anti-oxidants!

The almond butter, blackberries, blueberries, raw honey, and the green or rooibos tea are all loaded with different varieties of muscle protecting, youth promoting antioxidants.  I throw down this snack about an hour before my training. Give it a try for yourself, or be creative and come up with your own antioxidant-rich pre-workout snack based on your tastes.

Remember, your body is continually bombarded every day by free radicals (creating oxidative stress) from exercise, air pollution, smoke, sun exposure, junk food, exposure to chemicals, etc. To reap the full benefits of antioxidants, try to make sure that every meal and snack you eat has at least one or two sources of antioxidant rich foods. This will give you a continuous supply of antioxidants throughout every day to prevent the damage and aging that result from the free radicals you are constantly exposed to.

I recently helped design a very powerful and synergistic antioxidant blend supplement. Although I typically don’t recommend many supplements (because 95% of them are usually bogus), the 2 supplements I do recommend are a good antioxidant blend and a Krill oil (which is even more powerful than fish oil).

This antioxidant blend contains a powerful blend of some of the most potent antioxidants on the planet such as:

  • pomegranate
  • acai berry
  • coffeeberry
  • green tea
  • wolfberry
  • and biovin grape (same antioxidants as red wine)

You can try this potent antioxidant blend for yourself at this site:  http://natural.getprograde.com/longevity

Antioxidants are just one piece to the puzzle of a healthy diet that will give you the lean, muscular, youthful (can help slow aging markers), and disease free body that everyone wants.

To discover the secrets behind all of the other pieces to the diet puzzle that help to create a lean strong healthy body (macronutrients, glycemic response, hormonal response, glycogen storage, muscle protein synthesis, the role of the hormone leptin in your fat loss, blood sugar proesses, the insulin process, etc.), don’t forget to get your copy of my world-wide best selling fat loss program for lean abs – 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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