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Incredible Abs
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It seems as though everyone who is serious about their fitness and exercise goals is interested in achieving Incredible Abs! And rightfully so. There is no area of the body that says you care about yourself and your health quite so loudly as your abs.
The problem is everyone has a different idea of how to achieve those great abs and one look at the people around you will tell you that most are mistaken. Who is at fault? The fault for the misinformation lies with anyone who has ever written an article, story, commercial or infomercial about how you can train rock hard abs in a few minutes a day. If you walk in that pasture full of bulls, be prepared for what you are going to step in.
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Rock hard, chiseled abs can only be achieved through brutal gut busting workouts. Sorry, but that's the truth. If you don't have what it takes, it's no sin. You can get a more slim appearance without exercise torture sessions. Check out the Tummy Tightener Program for that 10-15 minute workout. You won't develop abs that will cause other people to turn their heads, but it will help.
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You should also be aware that attaining Incredible Abs requires more than just exercise. You will need to fuel yourself nutritionally with the correct fat loss eating strategies and support your training and fat loss with the proper non food fuels.
Ok, so we thinned out the faint hearted. If you are still reading this you are committed to getting those die for abs. You want to be responsible for causing massive numbers of the opposite sex to get whiplash snapping their necks to check you out. We're down with that. This is the program for you.
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Don't plan on getting that ab blasted look with regular 'ole sit-ups and crunches. You've got a better chance getting world record biceps from beating fudge or killer legs from chasing a bus. Study the exercises above, get serious and join the program.
Now, listen up. We'd love to see before and after pictures of what you accomplished. You're success and comments can help others and that's what we are all about.
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We do have one piece of advice for you before starting. Strong advice, if you know what we mean. Before beginning, get an over-all body fat measurement and one on your abs. There are personal trainers in gyms everywhere that can help you there or buy a set of inexpensive calipers and get the measurement at home on yourself. Ignore this and you won't be able to measure your exact success at various intervals in your training. Sort of like swinging at that golf ball with your eyes shut. You might know you hit it but you have a very poor idea how far it traveled or where it went. Be smart from the start. Measure yourself.
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The foundation of this program will last 6 weeks.
You will train your abs three days a week.
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Weeks 1, 3, 5
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Day One
Choose two exercises
from the five listed above
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Day Two
Choose three exercises
from the five listed above
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Day Three
Repeat Day 1
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Weeks 2,4,6
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Day One
Use the three exercises
from Day 3(last week)
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Day Two
Use the two exercises
from Day 2(last week)
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Day Three
Repeat Day 1
(this week)
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Follow the reps and sets recommendations listed with each exercise.
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Biomechanically, everyone is built differently. In other words, not every exercise will work the same for all of us. Some will be better than others for you. It is easy to tell which exercises are not working well for you. Those exercises simply will not lead to ab fatigue. If this happens, feel free to switch the exercise out in favor of another ab exercise that you know works better for you.
Remember we said earlier that attaining Incredible Abs requires more than just exercise. You need to fuel yourself with the correct fat loss eating strategies and support your training and fat loss with the proper non food fuels. This is probably obvious too you. What is the sense is having great muscles is they are hidden by a layer of fat. Unless of course you have a secret desire to make a living by being a professional Sumo Wrestler. If so, check out our new Sumo Program.
Assuming you want others to be able to see and admire your great abs, you had better decide at the start of this program that you are going to up your protein and grind down your carbs.
The bad news for the sugar producers is that to make those abs shine you will probably have to get about 1.5 grams of protein per pound of body weight and perhaps limit your carbs as low as 60-100 grams daily. Whoa, hang on there, you are probably saying. What about fat? Everything I read tells me that if I limit my fat then I will be able to attain the body I desire. Well, remember that pasture full of bulls? If you believe that; your back in the middle of it.
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Carbs are the ab killers, not fat. Why? A couple of reasons.
First, it is hard to wildly overdo fat if you have an upper limit of carbs. Other than in meat; fat has a tendency to be holding hands with carbs in your favorite junk foods. In other words, it's tough to nibble around the carbs to get only the fat out of a belly fat favorite food such as a Twinkie. So if you are watching your carbs, you are also limiting excessive amounts of fat.
Second, unless you are a genetic oddity, you will need to get on a low carb eating plan. Although this is sure to drive the nutritionists (you know them; those typically un-fit, out of shape people who design hospital diets and so forth) crazy.......wait a minute, I can hear the keyboards firing up right now. Now you got me going; I might as well answer you right this minute. I am a biochemist with many years of post-secondary education. I will concede, for instance, that if you are a "registered" dietitian you are aware of certain clinical nutrition information, but come on now, be honest, take a look at the abs of your 10 best nutritionist friends. Are they "hammered?" Had enough yet? No, ok, let's take a step further? I concede that as a group physicians know more about health and life extension than anyone else. But were you aware that as a group physicians have one of the lowest life expectancies? It's true. Sure, I know what you are going to say; it's all that stress. Maybe yes, maybe no. Life can be pretty stressful when you never exercise, have a few drinks too much a few days to many and are always planning on quitting smoking next week. No, that's not every physician but if in general Doctors practiced the common sense behaviors they should have learned, they'd be "Master Ab ilist's" rather than in an all out sprint to make it past their 48th birthday. So, for all you nutritional know-it-all's...........go eat a nice fructose filled piece of fruit. For the rest of you, feed the fruit to a bird and let's get some nasty looking abs.
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Need convincing before giving up your juice? When carbs are eaten, they stimulate insulin. A little insulin is great because it sends fuel to the muscles but too much insulin and the fuel calories start piling up in the fat cells. Worse, high insulin also skyrockets the enzyme, lipoprotein lipase, and you think you are starving. When insulin is controlled by lower carbs and higher protein, the body taps stored fat for energy. Yes, low carb eating plans increase ketones. But is that really so bad. Ketones are a normal byproduct of fat oxidation. If I am trying to lean out and define, I want to be MILDLY ketonic. Ketones can be used for energy and will help to spare my muscle tissue. Ketones have also been found to send quieting signals to our appetite center in the hypothalamic region of the brain and make us feel remarkable satiated (I mean food, guys).
So keep the protein high and lose those extra carbs. And just be intelligent with the fat. If you eat sensibly and don't go sucking on a stick of butter, your fat levels shouldn't be a problem.
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Non Food Fuels and Supplemented Nutrients:
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This is a real mine-field. There are thousands of "fat loss" products out there. The truth is most are useless. And many of them are just plain stupid. In fact, I can count on one hand the number of "natural" nutrient materials that will actually help you to lose that ab fat. I could write a book on this. Suffice it to say don't waste your money buying a majority of natural "diet" products from anyone, including us, for that matter. They won't work and all you will do is lose your money. Sorry, Cybergenics. Sorry, Universal. You may be fine people, but writing the words Fat Burner on the label, does not make it so.
The following are the "fat oxidative" products that most people come back month after month and re-order. That means they work because there is no harder group of people to please than those on calorie restrictive diet plans. I know; I am on one right now and although you'd love my abs shortly; you will find me a little harder to please than is normally the case.
In order of importance.
And the winner is GABA. GABA is an amino acid (a natural product) that you take right before bed on an empty stomach. If any natural product works as well as GABA for body fat loss, I have not seen it. In fact, I have friends who drop fat and lean out abs taking GABA and eating a steady diet of pizza and an occasional beer. GABA is the fat bomb and there are a few great pure powders out there like AST. I recommend InShape Dream Shape. Great product at the best prices.
A second great fat oxidizer quickly making headway in the Battle Against the Bulge is Glutamine. Another amino acid that you take daily. Use a pure powder and buy the most cost effective brand you find. That changes month to month. Right now, it might be Sci Fit Glutamine.
A third good ab producing fuel is Pyruvate. This is a relative newcomer but it seems to help speed body fat loss and provide extra energy to perform harder and better workouts in the gym. Lots of high priced choices out there. The brand to take, hands down, NOW. Great quality at a super price. Make sure to take 5 grams daily or it won't do a thing.
Outlaw Biosciences has a couple cool products in this niche. The first is called, appropriately enough AM ABS FORMULA. Why, you ask? Simple, you take it in the morning. This is a herbal mix that does not contain stimulants but does help fat loss. I am becoming a real advocate of this product.
Finally, there is Bug Juice from Trigger Factors. I place this at the top of the heap for strength production but virtually everyone finds fat loss effects as well. This product is an all natural plant sterol mix and I would not exercise without it. Enough said?
Sure there are other things that might help. Ephedra/Caffeine stacks like Sci Fit Thermal Cuts can help. Chromium might work. Alpha Lipoic Acid is another. Slimbuterol traps and eliminates dietary fat as well as helping to curb your cravings.
I hope this has helped narrow down the field for you. If you have questions on any specific product I am always only an e-mail away.
If you have read and digested all of the above information, you are now ready to go forth and conquer your abs. Happy hammering!
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 Did you find this page useful? Tell a friend
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Food Selection
as far as food selection is
concerned, you need a high protein and low carbohydrate diet to facilitate great abs........
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Non-Food Fuels
as Non Food Fuels and as
Supplemented Nutrients go, this is a real mine-field....
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Find out more about Betterbodz at bbody@betterbodz.com, or call 800-335-6740.
Copyright © 1995-2002 Betterbodz.com All Rights Reserved. This area was last updatedDecember 28, 2002
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