Tag Archives: Abdominal Training

Advanced Giant Set for Abdominal Muscles

I was going through some old papers today and I ran across this advanced giant set for abs.  I printed it out from some website back in the 90’s (not sure if the before-mentioned website even exists anymore).

Here it is:

Hanging Leg Raises

Hanging Leg Raises

Hanging leg raises–15 reps, 2 second intervals

Hanging bent-knee raises–5 reps, 1 second intervals

Lying 6″ leg raises–30 reps, 1 second intervals

Rest for 15 seconds, then

Lying 6″ leg raises–20 reps, 1 second intervals

Reverse crunches–20 reps, 1 second intervals

1/4 twisting sit-ups–35 reps, 2 second intervals

Rest for 10 seconds, then

1/4 sit-ups–35 reps, 2 second intervals

Crunches–20 reps, 0.5 second intervals

Unless specified, no rest between sets.  Make sure to breath out during the contracting phase of the motion.

What I like about this is you progress from difficult to easier movements as your abs get fatigued.

Ab Finishers 2.0 Review (Mike Whitfield)

AbFinishersReviewI’ve had a chance to look over Ab Finishers 2.0 by Mike Whitfield.  Let me start this review with a summary of what you get when you order the program:

The Ab Finishers 2.0 Manual*

This illustrated guide presents the overall program.  The concept is pretty simple–a combination of exercises you can do after your weight training session to burn extra calories, do some cardiovascular conditioning and take care of your abdominal/core work (you could also do these exercises on a day you don’t lift weights).  The training protocols are divided into these main categories: primer, hybrid, jump rope, bodyweight, ladder, and dungeon (these categories are explained in the manual).

Metabolic Shock 2.0 Manual*

These workouts combine several techniques in order to burn calories through intense, time efficient training.  The exercises are illustrated and the manual includes printable workout sheets.

Finishers XT Manual*

This training manual includes bodyweight exercises, compound lifting, metabolic conditioning and fat-burning finishers.  This looks like a more advanced level of training and could be used for those who want to focus their entire workout on burning fat/calories.

*These three manual have follow-along videos you can watch online.

Ab Finisher Videos

Ab Finisher Videos

Sprint Conditioning for Abs Manual

This guide explains how you can incorporate sprinting into your training.  The workouts have you alternate different types of sprinting with abdominal/core exercises.

14-Day Meal Plans for Men/Women

Two weeks of meal plans for those who need help getting started in a healthy, low calorie diet.

8-week Quick Start Guide

This is a simple checklist to help you through the first two months of training.

Review:

I really like the concept behind Ab Finishers.  Even devoted trainees have a tendency to neglect both cardiovascular and abdominal training–both can be tedious.  This program allows you to take care of both in just a few minutes.  I think this would be a good investment for those who want an efficient way to burn extra calories and effectively train the abdominal/core muscles.  Just CLICK HERE if you are interested in learning more about Ab Finishers 2.0.  Please use my links if this review has helped you.

Hugh Jackman “The Wolverine”

I’ve always thought Hugh Jackman has one of the best physiques out there as far as actors go.  He is lean and muscular, but not massive.  Below is the first look of him from the new movie “The Wolverine” (the movie won’t be out until July 2013).

I’d recommend the Renegade Diet if you are looking for a diet plan to get lean.

 

 

Jackman looking shredded Picture: 20th Century Fox

Best Abdominal Exercises Review

Hopefully you are aware of the importance of having a strong core.  It goes beyond having a “six pack” (which actually has more to do with body fat level than abdominal training).  Strong abs and obliques are crucial for injury prevention and are the source of power for many athletic moves.

But let’s face it: training abs can get boring.  That’s where The Best Abdominal Exercises You’ve Never Heard Of comes in handy.  This eBook has 77 different exercises, divided into basic (all training levels), intermediate, and advanced.

I appreciate the detailed instructions he gives for each movement (explaining common errors in execution, etc.).  You’ll also notice you can do these exercises without any special equipment.

This training guide will only cost you $30, making it much cheaper than those worthless ab machines you see advertised on TV.  Just click here to check out this product–you won’t find a better guide for abdominal training.

 

Summer Shape: get ready for the beach

The weather is heating up as summer draws near.  This means many of you will want to get your bodies ready for wearing swimsuits before heading to the beach, pool, or lake.  There’s still time for you to make your transformation as long as you implement the correct program.

Just remember that diet and training is the way to go–don’t waste your time on pills or ab machines.

I can recommend some different programs based on your primary goals:

1. Fat Loss–the fast track.

Joel Marion’s Xtreme Fat Loss is probably going to be the fastest way to lose fat.  His program incorporates intermittent fasting with some intense workouts.  I can’t really think of a faster way for you to lose the winter pounds.

Flavia Del Monte

2. For Women

There are two programs I currently recommend for women. Flavia Del Monte’s Curvalicious has been my top seller to date.

Another I can recommend is Bikini Body Workouts by Jen Ferruggia (a great value at only 40 bucks).

3.  For Mass

Let’s say you are a beginner wanting to put on 10 or more pounds before hitting the beach.  I’d recommend Jason Ferruggia’s Muscle Gaining Secrets for new trainees.  If you are more advanced and looking to break some muscle building plateaus I’d recommend Ben Pakulski’s Mass Intentions (MI 40).

4.  Final Touches

Some of you are already pretty close to your ideal summer shape.  Maybe you just need to drop a little of that “stubborn” fat or add a little extra lean mass (or both).  I’d highly recommend the Renegade Diet (also by Jason Ferruggia) if this is your situation.

 

Suitcase Deadlift

Below is a video demonstration of the suitcase deadlift.

I think the first time I ever really noticed this movement was when I reviewed the Savage Strength Training System.  This movement can be done with a kettlebell, barbell, or even a dumbbell.

I did this exercise for the first time last night.  I really like the way it hits the oblique/core muscles–something I want to work on.  As mentioned in the video, suitcase deadlifts can also help you improve your grip strength. This also hit my shoulders, traps and upper back.  I plan to incorporate this lift as a regular part of my training.

Another thing I like about it is the ability to train muscles effectively with less weight than I would use with the standard/sumo deadlift.

 

 

Get a Toned Body

Women often say something like this when talking about their fitness goals:

“I don’t want to get big and bulky, I just want to get toned.”

I want to discuss the goal to “get toned” and how you can go about it.

We should first clarify something: technically/medically speaking, “muscle tone” refers to the constant state of muscle tension in a healthy individual.  Your muscle tone is already normal unless you have some type of medical condition (such as a neurological or muscular disease).

But I know what people mean when they bring up “toning”: they usually mean they want their bodies to look and feel firmer, but they don’t want big muscles.

So how do you achieve this look? First and foremost, I’d recommend resistance training, also know as weight lifting.  Let me ease your fears about becoming the next she-hulk. Women usually don’t get huge muscles for a couple of reasons:

Muscle Fiber Composition: women tend to have a higher ration of slow-twitch (endurance) fibers compared with men.  These muscle fibers have less potential for size and strength.  This is one reason women tend to like aerobic training more than men.

Hormonal Makeup: Men typically have 15x the amount of testosterone as women.  This also keeps women from building big “manly” muscles.

Here’s a picture of Jen Ferruggia (there’s a link to my review of her program below). See JenFerruggiaany huge muscles or veins? Nope–she is a natural (drug-free) trainee who has been lifting weights to sculpt her body.   You can check out my article on women and weight training for more research on resistance training.

The type of training she prescribes focuses on the body parts women usually want to focus on (hips, thighs, etc) and she also designed her training to maximize fat burning.

You also have to get your diet in order if you are really serious about transforming your body.  The “toned” look comes from having a low body fat level.  You’ll need to create a calorie deficit (burning more calories than you eat), and you should be eating a balance of protein, carbohydrates, and healthy fats.

I can’t emphasize this enough: diet is ultimately going to make or break you in terms of body transformation.  Gyms are full of overweight people trying to out-train bad diets–it just doesn’t work.

In summary:

Having a toned body is a result of building muscle/strength and lowering your overall body fat level.  I’d highly recommend a program like Bikini Body Workouts if you are a woman who is serious about achieving this look.  This program will teach you how to work out and eat.

I’d recommend Turbulence Training for men who want to lose fat and get lean.

Truth About Abs Review

The Truth About Abs by Mike Geary: Review

I have to admit that I used to think The Truth About Abs was some kind of scam or gimmick. I’m a skeptical person—especially when it comes to fitness products. After seeing so many ads for it I figured it was some kind of trick.

Then I did a little more investigating and I realized it was pretty solid information. I started to market it , and it has since become one of my best selling fat loss programs. I’ve also had very few refund requests for it. It comes with a money-back guarantee, so buyers can change their mind if they aren’t satisfied. But so far I can only remember one such refund request.

I’ve finally had a chance to review the program, and I now understand why it is so successful—it’s the real deal. It isn’t some scam, fad diet, or gimmick. Geary simply lays out what is needed to have a lean physique.

Let’s talk about what you get when you order The Truth About Abs:

The Truth About Abs E-book: This is the centerpiece of Geary’s program. I’ll summarize it in two parts.

Diet:Mike Geary explains the basics of how to eat for leanness. He advises readers to eat a health balance of protein, fats, and complex carbohydrates while avoiding certain types of foods (like highly processed carbohydrates). I think he does an excellent job of explaining this—it is not overly complicated, but there’s enough information for you to use this e-book as a reference.

Exercise: Geary lays out a basic exercise plan for burning body fat and building muscle. He

Exercise Manual (Squats)

also explains why steady-state cardio (walking for hours on a treadmill) is often not the best strategy for getting lean. He recommends training 3-4 times a week, which is reasonable for most people (most of us have a full time job and can’t spend every day in the gym). The exercise plans are nicely illustrated—here’s a sample picture (barbell squat):

This e-book is a really good, basic blueprint for losing fat. I believe you will get lean if you follow Geary’s plan.

This program also includes a few “bonuses” from other authors/trainers:

Advanced Abdominal Fat Burning Meal Plans: This e-book has some specific meal plans. It will give you more ideas on how to plan your meals.

The Dumbbell Bodyweight Fusion Program: This e-book is from the creators of Turbulence Training—great for those who want to train at home or work out with limited equipment.

Turbulence Training for Amazing Abs: Another Turbulence Training routine. As the name implies, this e-book is composed of abdominal routines.

I did disagree with Geary on a few points. First, he is kind of negative about low carb diets. I understand his concerns, but I think low carb diets can be very effective in some situations. I also don’t agree with him completely on the importance of 5-6 meals a day. While I think this strategy does have advantages, I’ve come to believe meal frequency isn’t that important (see my article on meal frequency and fat loss).

Conclusion:

The Truth About Abs is a cost-effective way to learn how to lose fat and get a lean, healthy physique.  It has a great track record of satisfied customers and I recommended it without hesitation.  Please use my links if you decide to try this program (just CLICK HERE).  You’ll be getting a good deal and supporting an honest voice in the fitness industry.

Alternative Programs:

I’d recommend Joel Marion’s Xtreme Fat Loss if you’d like to try a slightly different and more radical approach to diet.  This program uses intermittent fasting, which I’ve found to be very effective.

Female trainees may want to check out Flavia Del Monte’s Full-Body-Licious.  The workouts were created specifically for women.