Mike Geary is a guy with a bunch of initials after his Name: NCSF-CPT, AFAA-CPT – all of which means that he is a dual certified personal trainer . . . and that he knows what he’s talking about when it comes to diet and fitness.

Mike has chosen to take on all the myths and legends of one of the aspects of fitness that is of extreme interest to all of us, men and women.

In his well received book, The Truth About Six Pack Abs, Mike takes to task all of the misinformation that has proliferated about what exercises work best for developing that “six-pack” so revered by beach-goers.

As well as establishing a great abs exercise program, Geary has included dietary tips and discloses a lot of so called “healthy foods” as a farce. A combined program of good exercises and dietary advice is a real winner.

Mike Geary has a BS degree and a lot of experience in personal training. He does not advocate performing crunches, sit-ups or using any abdominal machine. He feels they are ineffective and a waste of time. Instead he introduces the reader to a series of exercises that he claims are much more effective at building nice abs.

His dietary advice is more for the bodybuilder and serious trainer who want to display their cut-up, muscular midsection. His program is good for overall weight loss, but it is really targeting the serious bodybuilder who wants to display his abs.

Mike’s approach is to blast the body with fat reducing exercise, a program that will cut down the body fat content of anyone who follows the regimen closely. The “truth” is that your six-pack may already be there, but it is hidden under subcutaneous fat. Remove the fat and the six-pack is there.

The Truth About Six Pack Abs promotes a host of non-traditional exercises, all designed to work your body smarter and harder, but not longer. Instead of being just about abs, the book covers total body workouts that also affect the midsection.

Various other websites have links to Geary’s homepage and all of them feature reviews of Mike’s product. None that I could find were derogatory and most of them were extremely complimentary. All serious users of the program reported great results. Some of these were from bodybuilding pros, but most were from amateurs.

So, even though the reported focus is on the bodybuilder, many of the users are folks who just want to get into shape and sport a “six-pack.” Whatever your situation, you will benefit from Mike Geary’s book and program.

The exercises don’t require a gym membership or any expensive supplements or the purchase of anything other than Mike’s great book. Invest in yourself and purchase one today. Mike offers a low-cost trial period and a guarantee of results if you correctly apply the principles set forth therein.

Through his webpage, Mike also offers other publications on training and diet. Some of these are free downloads, others are available at a low cost. His Training and Nutrition Insider: Secrets for a Lean Body, is one of the freebies and it is well worth the time spent to read the 64-page tip-packed manual.

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Medical Science has said that belly fat is one of the biggest health hazards for men and women. Research has shown that abdominal fat, particularly around the organs, will lead to health problems for men. It is imperative that you lose belly fat in a healthy, natural fashion.

Diseases that are related to belly fat are: Heart disease, some types of cancer, hypertension, diabetes, stroke and insulin resistance.

Belly fat accumulates on men because of poor eating habits and physical inactivity. Age plays a part in the accumulation in both sexes, with the slowing of the metabolism and menopause in women. Both sexes tend to thicken in the middle as we age, but excess belly fat can be lost.

The two magic words that will help you lose belly fat are: Diet and Exercise. It sounds kind of simple, right? It really is. All it takes is a personal commitment to get rid of that adipose around your middle.

Strike the term “spot reducing” from your vocabulary. There is no such thing, even though it was promoted for many decades by health clubs in the early 20th century.

Fat is deposited evenly in areas where the body will store it. So, if you want to lose your belly fat, your diet will also reduce fat in other areas equally.

Belly Fat Reduction Diet

If you cut calories to below your subsistence level, you body will store more of what you eat as fat because low calorie levels are an indication of starvation. A starving person loses muscle tissue before their stored energy (body fat) gets burned.

Your calorie intake should be the amount your age, size and gender indicate is sufficient to maintain your tissue, organs and functions.

For example, a man of fifty years who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs approximately 5% less calories.

• He will need to consume 2,053 calories per day to lose weight.
• He will need to consume 1,760 calories per day to dramatically lose weight.

A woman of the same age and circumstances needs 2,338 calories per day to maintain, 1,870 calories to lose weight and 1,760 calories to lose weight dramatically. A woman of 70 years needs about 6% less calories to maintain.

The tool you need for your belly fat loss diet is a calorie counter. You can easily get one by downloading it from a number of sites on the internet. Plan your diet around the maintenance level for your age and gender, minus 5%.

As your muscles get stronger and your tissue more dense from exercise, you will accelerate your weight loss because muscle burns up about three times as much energy as does fat.

Belly Fat Reduction Exercise Program Strength and resistance training is important for building muscles. For a beginner it is sufficient to perform body-weight resistance exercises. An intermediate or advanced exerciser should use free weights or weight loaded machines to perform their exercises.

• Sports Walking – Beginners should walk at a moderate pace for 30 minutes per day. As you become conditioned, pick up the pace.
• Free Standing Squats – Standing erect with your feet slightly apart, and your arms extended in front, perform a full squat until your thighs are parallel with the ground. Work up to 100 squats.
• Free Standing Twists – Erect with hands on hips, twist your body to the left, then to the right. Work up to 100 twists.
• Calf Raises – With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.
• Push-Ups – In a prone position with your hands at shoulder width, elevate your body at arm’s length keeping your torso straight. Beginners should start on their knees. Intermediates should be up on their toes. Work up to 25 push-ups.

As you move beyond these beginner’s exercises, join a local fitness center and have a trainer set up a weight training program.

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There are a number of causes of “man-boobs”, but being overweight or a hormone imbalance are two of the most common. In order to figure out how to lose man boobs, you first have to know the cause of your problem.

If you are not morbidly obese, then your man boobs are probably caused by low testosterone. If this is the case, you should consult with your medical practitioner about hormone supplements or dietary changes. Also, heavy exercise will increase testosterone production naturally.

Fat collects on our bodies in different ways. Women’s bodies tend to store fat on their lower Extremities: hips, thighs and buttocks. Men on the other hand, tend to store fat on their upper bodies: stomach, chest and back.

The obvious answer to how to lose man boobs is exercise and diet . . . just like any other weight loss and bodybuilding program! Exercise will help condition the muscles, and more muscle tissue will help burn more fat, both stored and ingested.

Diet will help your body burn stored fat and you won’t be overeating of all the things that probably caused the problem in the first place. Your diet and exercise can be very specific to address the problem of man boobs, as well as the fat stored elsewhere on your body.

Spot reducing is a myth from the early days of health and fitness clubs. These clubs perpetuated the myth because of the vast amount of money it generated. They were filled with vibrating belt machines, hip-rollers and other contraptions that mechanically agitated specific body parts.

If these clinics had any successes, it was because of a diet regimen, not their flash vibrating belt machines.

Today we know that fat is stored pretty equally in those key areas subject to that storage. Any good nutrition program will reduce that fat about as evenly as it is stored. So, if you want to diet away those man boobs, you will lose fat in other areas as well. This isn’t a bad thing.

Exercising your chest muscles will make them grow underneath your man boobs. You will be firmer, but until you lose the fat, you will still have the problem.

Here is how to lose those man boobs. This is a good program of nutrition and exercise that will strengthen your body and reduce your overall body fat.

The Exercise Program Strength training will increase your strength and muscle size. Your program should include exercises for all body parts.

Unlike a serious bodybuilding program where massive size is the goal, your program will divide the upper and lower body workouts into alternate days.

The upper body will be worked on Monday, Wednesday and Friday. The lower body will be exercised on Tuesday, Thursday and Saturday. Sunday you rest. You will perform three sets of each exercise, most of them for 10 repetitions.

Chest

• • Wide-Grip Bench Press
• • Wide-Grip Incline Barbell Press
• • Wide-Grip Decline Barbell Press
• • Dumbbell Flies on Flat Bench

Shoulders

• • Standing Barbell Press
• • Upright Rowing with a Barbell
• • Front Dumbbell Raises
• • Lateral Dumbbell Raises

Back

• • Lat Machine Pull-Downs
• • Seated Rowing with Cable-And-Pulley Machine
• • Bent Over Rowing with a Barbell
• • Pull-Ups on the Chinning Bar

Arms

• • Biceps Curls with Easy-Curl-Bar
• • Triceps Press Downs on Cable-And-Pulley Machine
• • Preacher Bench Curls with Easy-Curl-Bar
• • Triceps Presses on Flat Bench
• • Concentration Curls with a Dumbbell, alternating arms
• • Bent Over Triceps Extensions

The Nutrition Program

Caloric intake for an active person is determined by age and gender. Consult with your physician about your daily calorie limits.

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Every bodybuilder has some idea of how to bulk up, but few of them really know how to lose fat and gain muscle. Bulking up is the easy part, all you have to do is pump ever-increasing amounts of iron.

The losing fat is the hard part because that requires a lot of self discipline and dedication.

It is a fact that the more muscle you build the more fat you burn. Muscle requires three times more energy to function than fat will use. Part of the solution to losing fat is to gain muscle.

The other part of losing fat is diet. This is the hard part because it requires that we shut off all desires for desserts, candy, soft drinks, bread made with any type of flour and alcoholic beverages. No refined sugars or grains allowed on a bodybuilders diet.

A bodybuilder weight and resistance training program will include exercises for every muscle group in the body; chest, shoulders, back, arms, core and legs. You need to make five trips a week to the fitness center for at least an hour or more of pumping iron per session.

If you are a fitness novice, you will need to seek the advice of an expert on the best way for you to lose fat and gain muscle. The trainer at your local fitness centre is the logical person to go to. They will establish a program for you that works every muscle to total exhaustion at least once per week.

Here is what a weekly schedule of workouts and other fitness activity will look like:

Monday – Workout focus is on chest

• Bench Press – 3 sets of 10 reps
• Dumbbell flies or Pec-Deck – 3 sets of 10 reps
• Incline Bench Press – 3 sets of 10 reps
• Decline Bench Press – 3 sets of 10 reps
• Push-Ups – 3 sets of 25+ reps
• Core Exercises

- Sit-ups

- Crunches

- Leg Raises

- Dumbbell Side-bends

Tuesday – Workout focus is on legs

• Squats – 3 sets of 10 reps
• Hack Squats – 3 sets of 10 reps
• Sissy Squats – 3 sets of 10 reps
• Leg Extensions – 3 sets of 10 reps
• Thigh Biceps Curls – 3 sets of 10 reps
• Calf Raises – 3 sets of 10 reps
• Donkey Calf Raises – 3 sets of 10 reps
• Lunges with Dumbbells – 3 sets of 25 reps

Wednesday – Workout focus is on Shoulders

• Standing Barbell Press – 3 of 10
• Seated Dumbbell Press – 3 of 10
• Front Dumbbell Raises – 3 of 10
• Lateral Dumbbell Raises – 3 of 10
• Upright Barbell Rowing – 3 of 10
• Bent-Over Dumbbell Extension – 3 of 10
• Barbell Shrugs –3 of 10
• Core Exercises – 3 of 25

- Flat bench crunches

- Decline bench crunches

- Compound crunches on mat

Thursday – Workout focus is on Back. Three sets of 10 reps on each.

• Pull-Ups on chinning bar
• Front Levers on chinning bar
• Lat Machine Pull-Downs
• Seated Rowing with cable-and-pulley
• Bent Over Rowing with barbell
• Bent Over Rowing with dumbbell, one arm at a time
• Core Exercises – 3 of 25

- Flat bench leg raises

- Compound sit-ups on mat

- Dip bar leg raises

- Upright twists

Friday – Workout focus is on Arms. Three sets of 10 reps

• Biceps Barbell Curls
• Triceps Press Down, cable-and-pulley (lat) machine
• Biceps Dumbbell Curls on incline bench
• French Presses on flat bench
• Preacher Bench curls with easy-curl-bar
• Bent Over Dumbbell Extensions
• Concentration Curls with single dumbbell
• Dumbbell Presses from behind the neck
• Core Exercises

- Decline Sit-Ups

- Compound Decline Sit-Ups

- Compound Leg Raises

Diet – The really hard part

Protein – 25% of calories from eggs, organ meats, red meat, poultry and fish Carbohydrates – 40% of calories from fresh fruits and vegetables. No potatoes or rice. Fats and Fibers – 35% of calories from natural fats, soluble oils and fibrous fruits and vegetables.

Supplements – Protein powder, amino acids and vitamins.

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“Middle Age Spread” is the term used to describe deposits of fat that begin to appear about our middles as we reach middle age. Originally thought to be a benign sign of the more sedentary lifestyle that comes with a settled career and family life, it is now understood that the accumulation of abdominal fat is potentially harmful to our health.

There are direct links between abdominal fat and Type 2 Diabetes, heart disease, hypertension, some forms of cancer and a variety of organ problems.

There are two types of abdominal fat: Subcutaneous, which is the fat that you can grab with your hands and is just under the skin; and visceral, the fat surrounding the intestines and abdominal organs. The latter variety is decidedly more harmful. So there are more reasons than just appearances sake that we should learn how to lose abdominal fat. Fortunately, both types of abdominal fat can be lost easily through dieting and exercise. By altering what we eat and how much we eat, our bodies will begin to burn up the excess adipose deposits.

Exercise speeds up our metabolism and develops muscle tissue, each of which contributes to losing both types of abdominal fat.

Dieting to Lose Abdominal Fat

It is important to note that going on a greatly reduced calorie diet can be counterproductive. Our Paleolithic metabolism responds to calorie reduction by storing more fat because starvation may be imminent.

With that in mind, it makes more sense to reduce our intake to between 1,800 and 2,000 calories, which is slightly below maintenance levels.

It is important to also maintain a diet log, keeping track of everything we eat so we have an accurate measure of caloric intake. Make one up for a week or so prior to beginning the fat loss diet, then cut calories accordingly.

It is also very important not to eat “bad” carbohydrates or oils. Refined sugars, starches and grains are sources of simple carbohydrates and will sabotage your dieting. Stay away from bread made from flour of any type, pasta and processed rice.

Don’t eat prepared foods, that is, those that only require warming before serving. These are usually filled with chemical preservatives, including high-fructose corn syrup.

Your diet should mainly consist of fresh fruits and vegetables, unprocessed meats, poultry and fish. Alcohol consumption (empty calories converted to sugar by our metabolism) should also be minimized.

When you first begin your diet, restrict your carbohydrate intake to about fifty grams per day (buy a calorie and carbohydrate counter) until your weight begins to drop.

After your weight nears your target, you may begin to slowly elevate your carb intake until you stop losing abdominal fat. This will probably be your maintenance point.

As you begin your exercise program, your protein intake should rise to about 25% of your caloric intake. Good protein-rich foods are: Eggs, organ meats, unprocessed beef, pork and chicken, fish, beans and other legumes.

Soy is not a good source of protein since it isn’t a good biological match to human flesh. This necessitates a huge consumption of soy products to derive all the essential amino acids necessary for tissue building and fat metabolizing.

Exercising to Lose Abdominal Fat

Strength and resistance training will build your muscles and increase the calorie consumption of your system. Muscles require more energy than fat – three times as much in fact.

Join a local health and fitness club or the YWCA and have a trainer set up a program of weight training. Minimize the cardiovascular exercises because they don’t really burn fat, but instead diminish muscle tissue.

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The recent movie “300” was the story of the Spartans who held back the mighty Persian horde at the pass of Thermopylae. The Spartans, led by their King, Leonidas, were the front line for a small band of Greeks who blocked that mountain pass so the invading Persians couldn’t descend into Greece.

It was a heroic movie and the cast, headed by Gerald Butler as Leonidas, looked the part.  The actors playing the Spartans all had these amazing rock hard abs, and if you’re anything like me, I bet you found yourself wondering how they got such a great look!

But guess what? The secret to having those amazing abdominal muscles that looked flexed all the time is getting an animator to doctor the film. Hey, I’ve seen photos of Butler and he does not have the rock hard abs as shown in that film, nor do the other actors . . . at least not the constantly flexed look we saw in the movie!

The real secret on how to get rock hard abs lies in two words, “workout” and “diet.” You have to work your midsection correctly in order to build those abdominals. Then you have to diet to rid your body of subcutaneous fat so those abs can be displayed.

For a program on how you can build those chiseled abs, we turn to real champions with real abdominal development and share their secrets.

The abdominals are only one muscle group in several that make up your “core.” The obliques and lower back are also important parts of what make up you midsection. All of these muscles should be worked and developed.

Core Workout

Sit-Ups – The jury is still out on whether you should ever do full sit-ups. Some trainers maintain that these moves are very important, but others say all you need are “partial” sit-ups, crunches that contract the abdominals and help build them.

Most great bodybuilding champions performed a wide variety of sit-ups; flat bench, incline, decline and compound (where you twist while sitting up). They also performed crunches to further define their abs.

• • Decline Board Sit-Ups – Three sets of 50 reps, the last set being compound sit-ups.
• • Crunches – Three sets of 50 reps on the decline board, the last set being compound crunches.

Leg-Raises – These tend to work the lower abdominals.

• • Decline Board Leg Raises – Three sets of 50 reps keeping legs straight for two and bringing the knees to the chest alternately for the third.
• • Chinning Bar Leg Raises – Three sets of 20 while hanging at arm’s length from the chinning-bar.
• • Side-Bends with Dumbbells – These will work the front and rear obliques and the small of your back. Perform three sets of 100 for each side and then three sets while holding the dumbbell behind your leg for the rear obliques.
• • Roman Chair Reverse Sit-Ups – These will work your lower back and rear obliques. Perform three sets of 25 with the last set being compound, where you twist your torso as you raise to contraction.

Bodybuilder’s Pre-Contest Diet

This diet came from the Iron Guru, the late Vince Gironda, who was probably the best trainer of champion bodybuilders of all time. Vince claimed that “bodybuilding is 80% diet.”

This diet should not be undertaken for more than a short period of time. This describes the first cycle of the diet. Five or more cycles may be undertaken to reduce subcutaneous fat.

Days 1 through 4 – Eat as close to zero carbohydrates as humanly possible. Consume high protein foods like eggs, poultry, meat and fish.

Day 5 – Eat a balanced diet in which 25% of the calories are from protein, 40% from carbs and the remainder from fats and fibers.

Supplements: Protein powder taken with raw milk, wheat germ oil, lipotropic amino acids (inositol, choline, betane), desiccated liver and kelp tablets.

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Okay, you’ve spent all that time and energy pumping iron and you’re as big as a bull buffalo. Now it’s time to get cut-up and defined because you want to display the results of all that effort in the best possible manner.

Here’s how to get ripped in 4weeks.

Losing all that adipose takes a special dedication, particularly since you are in such great shape from those hours in the gym. You will have to replace your heavy iron workout routine with medium weights and very high repetitions.

You will also have to go on a highly specialized diet for about four weeks. After all, bodybuilding is about 80% diet, according to several fitness gurus. Are you ready to get started? Let’s go then.

Weight Training

You are still going to be working the muscles to total exhaustion, just like with the heavy weights, but instead of poundage it is going to be reps that wear and tear the muscles.

Instead of six to eight reps of massive weights, you are going to be going for 12 to 15 reps of moderate weights.

Additionally, you are going to use a lot of dumbbell exercises for shaping those massive muscles. You are still going to have focus days in which you work mainly on one muscle group each workout. You are still going to work up the ladder on poundage, but you will not be pushing to your maximum.

You should perform a warm-up with a light weight and pump out as many reps as you can. Try to use a weight that you can squeeze out 25 or more reps. Your next sets will be using moderate weights for 12 to 15 reps. You are shooting for total muscle exhaustion, so plan on five sets per exercise.

You will minimize cardio workouts because cardio will not help you lose fat. You will lose muscle tissue instead. Did you ever notice that marathon and other long distance runners have little or no upper body musculature? But they often have a little pot belly! This is because their bodies need the stored fat for prolonged exertion, so they burn muscle tissue until they “hit the wall” in their running.

The Workout

Chest

• • Dumbbell Flies, flat bench, incline and decline.
• • Dumbbell Presses, flat bench, incline, decline.
• • Push-ups with feet elevated, hands widely spaced.

Shoulders

• • Dumbbell Presses, standing or seated.
• • Front dumbbell raises, standing.
• • Lateral dumbbell raises.
• • Upright rowing with barbell.
• • Shrugs with barbell.
• • Bent over dumbbell extensions.

Back

• • Pull-ups on the chinning bar.
• • Seated rowing with cable and pulley.
• • Lat machine pull-downs.
• • Bent over rowing with barbell.
• • One-hand bent over rowing with dumbbell.

Legs

• • Squats with barbell.
• • Leg extensions on machine.
• • Thigh biceps curls on machine or with wall mounted cable-and-pulley.
• • Lunges with barbells.
• • Calf raises.
• • Donkey calf raises.
• • Seated calf raises.

Core

• • Crunches, flat bench or mat.
• • Compound crunches, twisting right and left.
• • Side bends with dumbbells.
• • Rear side bends with dumbbells
• • Twists with barbell across shoulders.

Diet – maintain this diet for five cycles (25 days)

• • Consume zero carbohydrates for four day.
• • Eat a balanced diet on fifth day.
• • Consume zero carbs for days six through nine.
• • Eat a balanced diet on tenth day.

Supplements

• • Protein Powder
• • Essential amino acids (Lipo3 compound, inositol, choline, etc.)
• • Wheat germ oil
• • Desiccated liver, kelp tablets.

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There are two elements critical to getting a flat midsection, although I often add initiative in as a third element!

The first element in how to get a flat tummy is proper exercise, the second is diet and the third is simply to get off your posterior, get motivated and get to work on the problem.

Exercise

To help flatten your tummy and bring out those upper, middle and lower abdominals you must perform a number of muscle-specific exercises to strengthen and build them up.

• Decline Board Crunches – with your feet elevated and your hands behind your neck, curl your upper body forward towards your knees, while contracting your stomach muscles.

Your shoulders should be elevated and only the small of your back and posterior should be touching the bench. Hold that position for a two-count, then return to start.

Repeat for 50 repetitions for three sets.

• Compound Crunches – Assume a supine position on the mat with your knees raised and hands behind your neck.

Curl your body forward with your right elbow moving towards your left knee and then with the left elbow towards the right knee. The knees should move towards the elbow at the same time as you move your elbow. Crunch your abs during the move.

Do 50 reps for three sets.

• Incline Board – With your head elevated, perform the same exercise as in the decline board crunches. This exercise is not a repeat of the decline exercise, but tends to work the abs differently.

• Roman Chair Sit-Ups – Using the Roman Chair where there is support for your legs only, perform slow sit-ups.

Do 10 reps, three sets.

• Roman Chair Back Raises – Assume the reverse position from the sit-ups. Lower your head towards the floor then raise your upper body while contracting your lower back muscles.

Do 10 reps, three sets.

• Leg Raises – In a supine position on the mat with your arms at your sides, keep your legs straight while raising them slowly to about two feet off the floor. Hold that position for a five count, lower and repeat.

Do 20 reps for three sets.

• Compound Leg Raises – In a supine position on the mat with your arms at your sides and keeping your legs straight, elevate your feet about two feet off the floor. Separate your feet until they are three feet apart and hold for a five count, bring them back together, lower and repeat for 20 reps. Perform three sets.

Diet

Exercises may build the muscle, but diet will display the results. You have to rid yourself of all subcutaneous fat around your middle (and everywhere else) for all your hard work to reveal itself.

Your diet should consist of protein, fats, complex carbohydrates and fiber. Protein – 25% of calories consumed. Carbohydrates – 40% of calories. Fats and Fiber – make up all the rest of your calories.

• Avoid any simple carbohydrates: Refined sugar, refined flour, artificial sweeteners.
• Minimize caffeine and alcohol.
• Take supplements

• Protein, mixed with water or raw milk
• Desiccated Liver tablets
• Kelp tablets
• Lipotropic amino acids (Lipo3 Compound)
• Wheat Germ Oil

Initiative

Let’s make this simple: Just think of how good you are going to look in your bathing suit and the admiring glances you’ll receive from both sexes!

Getting a flat tummy requires religious exercising combined with a careful diet to reveal your buffed muscles. As long as you keep up the momentum, you’ll see results pretty quickly.

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Every bodybuilding expert agrees that diet is the number one way to get rid of subcutaneous fat and show off your muscles, particularly your abdominals. But not every expert agrees on how to get 6-pack abs.

Almost all the experts have built the abdominals we all desire. How you build yours is a matter of choosing which method works best for your body configuration and metabolism.

Crunchies and diet

Let’s start with the late, great Vince Gironda, aka The Iron Guru. He advocated avoiding sit-ups completely. Vince had a 6-pack of abs like no one else of his era (his was more like an 8-pack!). He trained hundreds of bodybuilding champions and a host of other body-beautiful celebs, including movie stars and action movie heroes.

For abs, Vince recommended a series of crunching exercises; on the mat, hanging from a pull-up bar, on a bench and using the Roman chair. He also maintained that it was your diet that displayed your abs, not your workout routine. Vince was very controversial, but he was also a very successful trainer.

Work everything

Four-time Mr. Universe winner, Bill Pearl has written what is arguably the very best book on weight training and bodybuilding ever composed. In his Keys to the Inner Universe, Bill has 62 pages on abdominal work covering more than 240 different exercises and variations of exercises.

Bill Pearl’s abs looked like the Rocky Mountains divided by the Grand Canyon. At the age of 47 he was voted the “best built man in the World,” by his contemporaries.

Who is right?

Actually, they both are. Gironda believed in working the abdominals sufficiently and correctly to develop them and then dieting properly to show them off. Pearl believed in building every muscle to its maximum potential and then dieting to get rid of the body fat so they would show well.

Vince Gironda was small of stature, very muscular, fit and trim. Bill Pearl was exactly the opposite: moderately tall, massively muscled, extremely defined and very fit. Both of their students emulated Pearl’s build as much as they could.

Today we can learn from both of these champions and trainers of champions, and combine their techniques to get the ultimate guide for 6-pack abs.

Perform three sets of each of these exercises

• Roman Chair Sit-Ups – This is a backless chair device that allows you to hook your legs under a rung and then perform sit-ups for abs and back-bends for lower back muscles.
• Incline Board Crunches – A partial sit-up where you raise your head and shoulders while contracting your abs forcefully.
• Supine Crunches –On a bench or mat, elevate your legs with them bent at a 90 degree angle and place your hands behind your head. Crunch your abs while touching your left elbow to right knee and the reverse.
• Dumbbell Side-Bends – Seated or standing and using a single dumbbell, lower the weight at arm’s length and then return to upright. Alternate sides with 20 reps each side. This is also performed with the weight hanging behind your buttocks so you pull the rear obliques.
• Pull-Up Bar Leg Raises – With your hands widely placed on the chinning bar, slowly elevate your legs, bring your knees to your chest. Lower and repeat.
• Parallel Bar Dip Machine Knee-Ups – With your forearms resting on each side of the dip bar, elevate your knees to waist level.

This completes your 6-pack ab workout!

How To Get 6 Pack Abs is a post from: Home Gym Fitness Equipment Reviews

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Rob Poulos has written the definitive book of weight training and dieting in Fat Burning Furnace. Rob advances and proves his theory that you don’t have to spend hours and hours in the gym to build your body and lose weight.

Rob is also a living testimonial to the success of his program. After trying to emulate his bodybuilding heroes by spending hours pumping iron, Rob finally realized that his body and metabolism just couldn’t build muscle like those muscle magazine cover men.

When he finally did begin to gain weight, it was for the wrong reason . . . he was overeating and had gotten fat. He then dedicated himself to losing that fat and discovering better ways to work out and build muscle.

The result of Rob’s research and experimentation is the complete program outlined in Fat Burning Furnace. Rob’s contention is that you can convert your entire metabolism into a fat burner by eating the right foods and exercising in the proper manner.

The book points out our genetic predisposition to certain body characteristics, some of which make it hard to gain or lose weight or to pack on any muscle tissue.

Rob is a strong advocate of strength training by pumping iron with the goal of increasing muscle strength and size. It is the increase in muscle size that helps your body to become a fat burning furnace – that and eating the right foods.

Rob points out that if you increase your lean muscle mass by just fifteen pounds (while losing about six or seven pounds of fat) you will actually burn about 700 more calories per day at rest. When active, you will burn even more.

He points out that the ladies should not be concerned about getting “bulky” from lifting weights because they lack the testosterone levels necessary to build bodybuilder muscles. Most of us lack the genetic make up to get huge like Arnold. Even with chemical enhancements, most people will not get that big.

Poulos is also not an advocate of extensive cardiovascular exercising. He claims that long duration, low intensity exercise will burn some fat, but it sends a message to your body that says you need to store more fat to be able to handle that exercise the next time you work out.

Also, says Poulos, long duration exercise may be harmful to your health because as you push past your aerobic limits you ultimately limit your heart and lung capacity as your body gets used to the long exercise period.

Fat Burning Furnace outlines exercises and nutrition that will maximize your potential and help you develop a strong, lean, fit and good looking body. Maybe not like Arnold’s, but one that will look great at the beach or on the tennis court. Also, you will be healthy.

Rob claims that if you follow his routine as outlined, you will get all the benefits of a cardio workout without the dreary time on a treadmill or Stair Master or elliptical stepper. His routine is short and sweet and he is a testimonial to the results – how appealing is that?

Rob Poulos – Fat Burning Furnace Review is a post from: Home Gym Fitness Equipment Reviews

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