Strategies You MUST Know If You Ever Want To Stand A Chance Of Getting A Flat Stomach With 6


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Strategies You MUST Know If You Ever Want To Stand A Chance Of Getting A Flat Stomach With 6

  1. 1. Strategies You MUST Know if You Ever Want to Stand a Chance of Getting a Flat Stomach with 6-Pack Absby Mike Geary, author - The Truth about Six Pack Abs,interviewed by Craig Ballantyne - CSCS, Mens Health MagazineTraining AdvisorVisit for more videos and information.Below is an interview that I did with world-famous trainer and MensHealth Magazine Training Advisor, Craig Ballantyne as he grilled me onthe top secrets for fat loss and six pack abs. Check it out...CB: Mike, give us a brief background about yourselfMG: Sure Craig. Well, Im currently a Certified Nutrition Specialist and aCertified Personal Trainer. Ive been dedicated to improving myknowledge of fitness, both training techniques and nutrition aspects,for over 15 years now, and I never stop trying to learn more each and
  2. 2. every day. Ive also been a contributing writer for Muscle & Fitness HersMagazine, and Im the author of the popular internationally-sellingbook, "The Truth about Six Pack Abs" which has had hundreds ofthousands of readers in over 150 countries currently.I just love helping people with this area of their lives, as not only does itimprove their outward appearance and confidence, but moreimportantly, improves how they feel and their internal health, helpingthem to live longer and healthier lives. Its something Im verypassionate about.CB: Okay, so where does the average man or woman go wrong when itcomes to training abs?MG: Ok, most people are probably going to be surprised with thisanswer. In their quest for six pack abs, the biggest mistake I see peoplemaking is wasting WAY too much of their time training their absdirectly... pumping away with all kinds of different abs-specificexercises.Im sure you know what Im referring to. The person is trying so hard toget those abs to show, that theyre spending almost all of their time inthe gym with hundreds of reps of various crunches, leg raises, twistingexercises, etc. Meanwhile, all of that wasted time directly training theabs could have been better spent on a properly designed full body
  3. 3. workout program that would elicit a much better metabolic responseand increase the fat-burning hormone levels in their body as well.After all, losing the stomach fat that is covering the abs is the MOSTimportant aspect for most people to finally be able to make their absvisible. Unfortunately, pumping away with hundreds of crunches andleg raises does NOT cause much of a metabolic or fat burning hormonalresponse. This is the main focus of my Truth about Six Pack Abs book...full body training programs and proper nutrition to strip off thatstubborn belly fat and reveal the six pack thats hiding underneath!Visit for more videos and information.Of course it wouldnt be an abs book if I didnt focus on abdevelopment too, but I make sure firstly that the most importantconcepts for lasting body fat reduction are understood.CB: Do you see any gender differences in mistakes they make? Andmore importantly, do you see any gender differences in the response tovarious types of ab training?MG: To be honest, I dont really see any need for men or women totrain differently. Bottom line... the best exercises are the best exercisesregardless of gender.
  4. 4. However, in regards to mistakes I see between genders... Yes, I tend tosee women more often are deathly afraid to use weight training withanything but really light weights. That is a shame, because THE mosteffective way to gain control over your body fat for life, is to maximizeyour lean muscle that your body carries, as well as working that musclehard through intense resistance exercise regularly.Its important for women to realize that regular strength training usingheavier resistance will NOT "bulk them up" (as long as caloric intake iscontrolled), but rather is one of the key secrets for losing body fat andstaying lean year-round. As a matter of fact, some of the leanestfemales that Ive trained over the years are the ones that arent afraidto work hard with the weights.I also notice that most women (and a lot of guys too) spend way toomuch time with slow cardio exercise. This is simply not necessary, andthe way I combine high intensity resistance training into full bodyroutines provides enough of a "cardio" workout in itself usually. Wellget back to this in a minute though.CB: What about ol school sit-ups? Do you use these? Are they good,bad, or does it "depend"?
  5. 5. MG: Sit-ups are a controversial topic. I dont think theyre good or badper se, but rather "in between". I didnt include them in my program. Isimply dont feel they are necessary, and I think there are much moreeffective abs exercises to focus on. Personally, I almost never do sit-upsexcept occasionally for a little variety every now and then.CB: Give us a weekly sample ab training program. How many days perweek? What are a couple of the best exercises youd pick? How manysets? Reps? Rest?MG: Well, first Id like to point out that the full body movements thatmake up the majority of my programs indirectly work the abs and theentire "core" area to a fairly decent extent. However, I do include abs-specific exercises into the routines generally about twice per week. The"abs-specific" portion of the workouts generally only take about 5minutes at most with very little rest between exercises.Once people are past the beginning phase of gaining some initial abstrength, I try to get them away from the exercises that are too easy,where someone can do 50 or 100 reps, as is frequently common withstandard crunches. Instead, I like to focus on higher resistance exercisesthat actually stimulate the muscle fibers to a much greater degree. Oneexample of a higher resistance abs exercise is hanging leg raises with aproper "pelvic curl up".
  6. 6. Its funny but usually someone that has been wasting so much timewith hundreds of reps of crunches can usually only do a few solid repswhen they first attempt some of these higher resistance exercises. Wealso make sure not to neglect some rotational movements, as well assome work for the deeper muscles like the transversus abdominis.CB: What do you use for burning fat, intervals or slow cardio? Or both?Any gender differences here? Or differences between fitness levels(beginner vs. advanced)?MG: In most cases, my answer is definitely intervals... or as I like to callit "variable intensity training". In general, I think slow steady pacecardio is a waste of time, especially if the goal is lasting fat loss.I think people need to get away from this thinking about "fat burningzones" and calories burned during the actual workout, and look at thebigger picture of what youre doing in your workout to stimulate thegreatest metabolic response in your body... and the best metabolic andhormonal response is achieved through variable intensity training andstrength training, not slow steady-pace cardio.Now I will say that if someone is really deconditioned and cant handlehigher intensity exercise routines just yet, this still doesnt mean thatthey cant simply use lower intensity routines, but still use it in a
  7. 7. "variable intensity" fashion, by alternatingbetween higher and lower exertion levelsthroughout the workout.Visit formore videos and information.CB: And finally Mike, 1 or 2 of your top secret nutrition tips for carvingout those abs. Open your vault of info!MG: Well Craig, I think youd agree that there has never been a moreconfusing time regarding proper nutrition for consumers. Every socalled "expert" out there seems to disagree and contradict each otheron whats the best way to eat for fat loss and overall good health.One of the most important messages I try to teach my readers in thisworld of heavy confusion is that your diet doesnt need to conform toany of the fad diets... you dont need to go "low carb" or "low fat", orhigh or low anything for that matter to be successful in losing enoughbody fat to get lean enough to be able to see your abs. I like to try tosimplify things for my readers. I think that balance is the key to successalong with eating a diet that is made up of nutrient dense foods in theirnatural state (as unprocessed as possible).
  8. 8. In general, it is the heavy processing of foods that makes it wreak havocinside our bodies. Most foods in their natural unprocessed state areinherently good for us. Of course there are always exceptions... a saladof poison ivy leaves is "natural and unprocessed" but certainly wouldnot be good for us!Ill leave your readers with a couple of the most important aspects ofnutrition that help to get you lean for life...1. Get enough quality protein in the daily diet - not only does it have ahigher thermic effect than carbs and fat (so you burn more caloriesdigesting it), but it also creates satiety so your hunger is satisfiedlonger. Plus its a building block for maintaining and building leanmuscle... And remember that the amount of lean muscle you carry isone of the main factors for controlling your metabolism.2. Think fiber! When it comes to carbs, make sure that almost all ofyour carbohydrate intake is from higher fiber sources like vegetables,fruits, and high fiber unrefined grains. Try to avoid refined sugars andrefined grains as that is one of the main reasons so many peoplestruggle with body fat. I personally dont eat many grains as I prefer toget most of my carbs from veggies and fruits, but I do use sproutedgrain breads fairly regularly too.
  9. 9. I generally recommend looking for carbohydrate sources that have atleast 2-3 grams of fiber per each 10 grams of total carbs. Rememberthat fiber helps fill you up and also slows down the glycemic responseof the foods you eat, all beneficial for getting lean.3. Dont be afraid to eat fat! Many people try to go way too low on theirfat intake and this can negatively affect hormone levels in your body aswell as causing more cravings. Try to eat enough healthy fats daily.Good sources are all nuts and seeds, nut butters, avocados, olive oil,organic meats and eggs, coconuts and virgin coconut oil. On that note,saturated fats from tropical oils are VERY misunderstood, even by manynutritionists and other health professionals. Yes they are composedhighly of saturated fats, but are actually beneficial (but thats waybeyond the scope of this article).4. Avoid the two worst things in our food supply at ALL COSTS: artificial trans fats from margarines, shortening, and hydrogenatedoils that are in most processed foods and deep fried foods high fructose corn syrup, which is in almost all sweetened productson the market
  10. 10. Again, if you avoid processed foods, itbecomes easy to avoid these two worstoffenders in our food supply.Visit formore videos and information.I always contend that once you get a handleon these 4 main points of your diet detailedabove, the rest starts to take care of itself as you gain control over yourappetite, blood sugar levels, hormone levels, etc. It all falls into place,and you eventually gain total control over how lean you want to get.